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The virtues of Vitamin B!
Part one of a three part series.
The vitamin B complex are made up of at least 11 related water-soluble substances, eight of which are considered essential because our bodies can not manufacture these vitamins. The eight essential B vitamins are B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), and B12 (cobalamin). The other three B vitamins that are bodies can synthesize include choline, inositol, and PABA. The reason for the skipping of certain numbers, such as B4, B8, and many others is that those substances were later discovered to be different compounds, but important for the body nonetheless. We know now Vitamin B4 as adenine, for example, a component of DNA.
The B vitamins have a broad range of functions, including the maintenance of myelin, which is the covering of nerve cells. Problems with myelin can cause a large and devastating variety of neurologic symptoms as well as a variety of emotional disturbances. The B vitamins are also important for producing energy from nutrients that are consumed. Three members of this group—folic acid, pyridoxine, and cobalamin—work together to keep homocysteine levels low, which is vital since high homocysteine levels are associated with heart disease.
Other B vitamins prevent certain birth defects such as cleft palate and neural tube defects, maintain healthy red blood cells, support immune function, regulate cell growth, aid in hormone production, and some studies suggest that Vitamin B may have a role in preventing certain types of cancer. They also help maintain healthy skin, hair, and nails.
Recommendations for the Vitamin B beginner: It is easiest to take the Vitamin B supplement as a “complex” of the Bs together. Think of it as a separate type of multivitamin that specializes in Vitamin B. There are many brands on the market, each with a variety of different Bs in different doses. Try to find one that contains as many of the different varieties as possible. All the Bs do not need to have the same dose as our bodies need more of some B vitamins than others.
In subsequent parts of this series, you will see that as good as a Vitamin B complex is, some of the nutrients are lower doses than what the RDA recommends. Why is this? Mainly because some of the vitamins are expensive to produce. It's easier to sell a product with lower amounts than you need than one that costs more.
If you wish to start taking Vitamin B, start with a good complex for a month or two and see how you feel. Additional supplementation of Vitamin B may or may not be necessary. It really depends on how you feel and what you’re trying to prevent or trying to heal.
Thiamin (Vitamin B1)
Thiamin was the first B vitamin discovered, thus the B1 designation. Severe deficiency causes a condition known as beriberi, indicated by symptoms of mental confusion, muscle wasting, fluid retention, high blood pressure, difficulty in walking, and heart disturbances.
A Dutch physician performed what are now known as classic experiment in the 1890s that showed the role of diet in beriberi. Without going into too much detail, it was noticed that chickens fed polished white rice had symptoms similar to beriberi. These chickens were then cured when fed the rice polishings, the materials removed from whole rice to make white rice.
Plant sources rich in thiamin include soybeans, brown rice, sunflower seeds, peanuts, and nuts (Brazil and pecans are the best of the nuts). Thiamin, however, is extremely sensitive to alcohol, tannins found in coffee, black tea, wine, and also sulfites. These compounds can destroy thiamin or render it useless.
Signs of deficiency
So, you now know that severe deficiency leads to beriberi, but what about milder deficiencies? Since many Americans do not consume the RDA of 1.5 milligrams, particularly the elderly, here are some other signs and symptoms that can occur: fatigue, depression, constipation, numbness of the legs, and pins & needles sensations of the extremities.
Some literature states that 30% or more of all patients that enter psychiatric wards are deficient in thiamin! (Carner MWP, Vitamin deficiency and mental symptoms. Br J Psychiatr 156, 878-882, 1990).
A beneficial effect of taking thiamin occurs because thiamin functions as part of an enzyme (TPP—ask me if you want to know more) which is essential for energy production, carbohydrate metabolism, and nerve cell function (remember you need healthy myelin sheaths!).
Thiamin is intricately involved with other B vitamins in energy metabolism. Magnesium is required to convert thiamin to its active form. Alcohol consumption and some medications may inhibit thiamin within our bodies.
Riboflavin (vitamin B2)
Riboflavin was first recognized as a yellow-green pigment in milk in the late 1800s. Ingesting large amounts will result in an increased urine content of riboflavin, which will then have a yellow-green or yellow-orange fluorescent glow. Why do you want to take riboflavin if not for the cool urine colors? It’s main function is with two other enzymes (FMN and FAD, ask me if you want more info), which are involved in energy production.
Deficiency signs: Cracking of the lips and the corners of the mouth, an inflamed tongue, sensitivity to light, loss of visual acuity, and burning/itching of the eyes, lips, mouth, tongue. Low levels of riboflavin are common among the elderly.
As stated above, riboflavin is important for energy production, but it is also involved in producing glutathione, an antioxidant against free-radical damage, . Others studies suggest using it to treat migraine headaches. Some research even states that low levels of riboflavin are closely linked to certain types of esophageal cancers.
If interested, ask me about migraine headaches and riboflavin.
So how much riboflavin? For good health, 25-50 milligrams is fine. For migraine headaches, research indicates as much as 400 milligrams a day. Thankfully, no toxicity or side effects have been demonstrated.
Food stuffs with riboflavin: Cheese, milk-products, leafy green veggies, organ meats (liver, heart, etc), most legumes, and nuts, especially almonds are all good sources of riboflavin. Riboflavin is sensitive to light, which is why milk cartons are opaque instead of clear glass. For those that are trying to be hip and buy milk in regular glass, you are doing a disservice to your family.
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Next time: Niacin, pyridoxine, Biotin, pantothenic acid & pantethine!
After that: Folic acid, cobalamin, choline, inositol, and the wrap up!
So, let's chat about vitamin B!
Feel free to post any questions regarding Bs
in this thread or if you wish to have
more information!!!
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