Vitamin B

Welcome to the New Year… and all the New Year resolutions………… 

Don’t get me wrong, I have my own- I’m all FOR it. One year, my resolution was run every day for a year (naturally God thought it’d be funny to make every Jan day bitter,cold AND snowing.)

I hear from many clients that they are going to start taking vitamins to get “healthy.” On top of that, there is a lot of hype behind taking a B vitamin supplement. But why? What is it good for …?

Vitamin B is a combination of multiple types of vitamins, but here are the most commonly discussed: Thiamine, riboflavin, B6, B12 and folic acid (folate). Each of the vitamins are different and has a different role in your body. I would describe it as a symphony: each of the types of instruments sound different but every one of them is needed for a beautiful piece of music. Vitamin B, in all forms, is a water-soluble vitamin. This means that the body excretes any extra through urine, rather than storing it like a fat-soluble vitamin. Therefore, its hard to overdose on vitamin B, assuming you have healthy kidneys. It also means that every day, you have to re-consume the necessary amount.

Thiamine: (aka: B1). This is essential for the metabolism of carbohydrates into use able energy. Your whole body needs this. It cannot function without it. At. All.

Where you get it: Fatty fish (trout, salmon, tuna), pork, sunflower seeds

Daily Value (DV): adults, 1.2 mg for males, 1.1mg for females. For pregnant/ breastfeeding women, it increased to 1.4 mg.

Absorption/ When to take it: Take it any time except when taken with Vitamin C

Deficiency effects: a deficiency causes heart muscles to become fatigued and lose strength. This is most common in alcoholics where nutrient absorption is difficult. A deficiency in B1 will lead to the degenerations of the whole body, with the most effects on the circulatory and nervous systems.

Riboflavin (B2): This works in conjunction with B1 to help release the energy gained from the catabolism of carbs (the very process B1 helped facilitate). It is also required for cell repair, such as Red Blood Cells (RBC), your nervous system, brain function, healthy beautiful skin etc. If that wasn’t enough of a workhorse of a job, it also aids in the conversion of tryptophan (the hormone found in turkey that makes you sleepy) into niacin (B3) and protects your body from oxidative stress and fatigue. That’s why your Vit B shots always have B2 in them.

Where you get it: Almonds, beef, or cheese

DV: 1.7mg per day

Absorption/ When to take it: Breakfast is best. It will help convert the energy you ate in your breakfast into usable energy to keep you going. At about 2 pm when you are beginning to crash also helps.

Deficiency effects: cracking of the lips, mouth ulcers, inflammation of the stomach and anemia.  Deficiency is common in third world countries, compared to the US, where many products are fortified with a synthetic form.

B6: So other vitamins break down carbs, but there has to be a Yin for the Yang. B6 is that very thing. B6 helps store energy from Carbs and is essential for the health of your blood. B6 affects your mood and the regulation of your mental function. As a bonus, if you have cardiovascular disease in your family history, it aids in the breakdown of homocysteine, a protein that has been linked to CVD (cardio vascular disease).

Where you get it: sunflower seeds, pistachios, and fatty fish are the highest but spinach and avocados carry at least 20% of your required intake

DV: 2 mg per day. New studies are saying that too much B6 can lead to nerve damage in arms and legs, even though it is water-soluble.

Absorption/ When to take it: as with other B vitamins, with a meal is always best, but not with high calcium or vitamin c

Deficiency effects: overtime, it can cause dermatitis, depression, increase risk for heart attack and anemia.

Folic Acid (Folate): This is the golden ticket for cell growth and metabolism (breakdown). Both very good things. (Think circle of life of a cell) Folate is absorbed in the small intestine. For those with intestinal conditions such as celiac , the need for larger intakes is increased even further

Where you get it: Fortified Grains, Black Eyed Peas, Spinach

DV: 400 micrograms. If you are pregnant, it is doubled.

Absorption/ When to take it: What ever you do, do not take it with alcohol as it blocks absorption. Today, because it is such a vital nutrient, many whole grains are fortified with the DV needed. Because inefficient amounts of folate can have a substantial effect on a growing fetus, a woman should begin taking folate the entire time she is pregnant.

Studies show that UV light effects the absorption of folate and can lead to a deficiency.

Deficiency effects: for adults, weakness, behavioral disorders, heart palpitations and anemia can be effects of deficiency. for a fetus: cause several birth defects affecting the spinal cord and brain and premature infants.

Vitamin B12: this water-soluble vitamin is necessary for the formation of RBC’s and nerve cell’s DNA. Natural vitamin B12 can only be manufactured by bacteria and found only in animal products, but synthetic forms are widely available. An interesting fact is that this form is the only form stored if excess is consumed. It remains in the liver for up to a year to be utilized if necessary.

Where you get it:  natual sources are highest in shellfish but are fortified in tofu, milk and breakfast cereals

RDA: 6 micrograms per day

Absorption/ When to take it: This is especially susceptible to interference with Vitamin C. It also loses the absorption war when taken with foods high in potassium

Deficiency effects: although subtle, it can have a lasting negative effect. A deficiency causes permanent damage to the brain and the central nervous system.

SOOO MUCH INFO …….. I know. But as long as you keep a diet high in vegetable, proteins, and enriched grains, you’ll be full up on Vit B and all it’s benefits 

A list of references can be provided upon request