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| Vitamin B 6 Pyridoxine |
| What it does: helps make protein, release stored glucose, and produce niacin, all of which are essential to growth, energy production, and red blood cell production. |
| What it may do: protect against heart disease by breaking down the amino acid homocysteine. Studies show that people with the highest levels of homocysteine in their blood are three times more likely to develop heart disease than those with low levels. B 6 may also boost the immune system, particularly among elderly people; researchers found that elderly people with low B 6 levels had less active immune systems. |
| RDA: 1.6 milligrams for women; 2 milligrams for men. |
| Where to find it: turkey, seafood, walnuts and other nuts, sesame seeds, wheat germ, legumes, leafy green vegetables, avocado, watercress, Brussels sprouts, cauliflower, cabbage, bananas, cantaloupe, enriched cereals, molasses, and milk. |
| Vitamin B 12 Cobalamin |
| What it does: converts food into energy, helps produce red blood cells, aids in manufacture of genetic material (DNA and RNA), protects nerves, and helps the body utilize folic acid. |
| What it may do: protect against lung cancer caused by smoking; studies have shown that B 12 and folic acid may help reduce the number of precancerous cells in the body. Vitamin B 12 may also improve neurological function in the elderly, improving mood, memory, and balance. |
| RDA: 6.0 micrograms. |
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