OVERVIEW

WHY VITAMINS ARE IMPORTANT

©1999 Patricia Ann Braun, M.D.

B COMPLEX VITAMINS

INTRODUCTION

The B-Vitamins are water soluble vitamins. That is because they dissolve in water and for this reason they tend to be more readily absorbed by the body than the fat soluble vitamins (A, D, E & K). The body does not store these vitamins to any great extent and always need a fresh supply.

The B-Vitamins are known as B-Complex because of the 11 factors of B-like vitamins which are currently recognized in the U.S.A. There have been 22 factors isolated by various scientists working throughout the world and it is probable that more will be recognized with time.

Team Work

The B Vitamins work as a team. "If a team wouldn't work as well - it might not work at all" - all the players in the B-Complex family have to work together to protect the nerves, increase energy, supply essential nutrients to the endocrine system and relieve mental stress.

In the body, B-Vitamins function as coenzymes. Coenzymes are chemical keys that unlock an enzyme's effectiveness and allow it to take part in a biological reaction. The daily requirement for B Vitamins can change at different times in an individual's life. B Vitamin deficiency are sometimes subtle and should be considered if you are tired, irritable, nervous, feel frightened, depressed or even suicidal. Gray hair, falling hair, baldness, acne or other skin troubles, poor appetite, insomnia, neuritis, anemia, constipation, or high cholesterol, often indicate a B deficiency.

The eleven commonly recognized factors of the Vitamin B-Complex family are:

VITAMIN B-1 - THIAMIN

Thiamin is available in fairly high quantities in such foods as liver, whole grains and legumes. Many people do not eat these foods regularly, so it is usually necessary to supplement this B vitamin.

The addition of Vitamin B-1 to the diet will help rid the body of excess edema, help to decrease a rapid heart rate and reduce an enlarged heart. It will help to normalize the electrocardiogram, and help to relieve pulmonary congestion. Thiamin is a necessary co-enzyme in the body's manufacture of hydrochloric acid thus aiding in the digestive process.

Beri-Beri represents acute thiamin deficiency, the symptoms of which include extreme weakness, nausea, semi paralysis of the limbs and swelling. Serious thiamin deficiency can cause heart muscle weakness and edema (an abnormal accumulative of body fluids), cause neuropathy, a degeneration of the nerves that can lead to paralysis.

There is ample evidence to show that 30-35% of the elderly population suffer from thiamin deficiency. Adults and children with poor nutrition also show thiamin deficiency in varying degrees. Thiamin is reduced by overcooking foods, dieting and drinking alcoholic beverages.

VITAMIN B2 - RIBOFLAVIN

Sources for riboflavin are Brewer's yeast, liver, kidney and heart, soybeans and whole wheat products.

The addition of riboflavin, niacin, pantothenic and iron to the diet helps to builds a better immune system against all diseases including cancer. Riboflavin is important in pregnancy to protect against malformation. Adequate amounts of riboflavin are essential for the mind as well as body.

Signs of riboflavin deficiency includes inflammation of the mouth, sores at the corners of the lips, bloodshot eyes, sensitivity to light, and purplish tongue. Conjunctivitis, dermatitis, seborrhea, trembling, sluggishness, dizziness, droopy, inability to urinate, vaginal itching, ulcers, eczema, baldness, gummed eyelids, and according to some researchers, cancer.

It is difficult to obtain sufficient riboflavin through food sources even though there is plenty of meat and milk (two primary sources of riboflavin) in the U.S. As many as one family out of every seven has a diet deficiency in riboflavin, according to a World Health Organization Report.

VITAMIN B3 - NIACIN, NIACINAMIDE

Food sources for niacin include rice bran, rice polishing, roasted peanuts, liver and yeast.

The addition of niacin to the diet stimulates mental alertness for brighter moods and better memory. Because it helps to increase circulation, it helps positively in arthrosclerosis, vertigo, some cases of progressive deafness, neurasthenia (excessive mental and physical fatigue from prolonged emotional tension or work). Provides Hydrochloric Acid for impaired digestion. Helps control migraine headaches.

Deficiency Of Vitamin B3 (Niacin)

A deficiency of niacin can reveal itself in the following ways: insomnia, forgetfulness, bad breath, small ulcers, canker sores, dizziness, irritability, nausea, vomiting, recurring headaches, sensations of strain, tension and deep depression. Which results in Pellagra, a disease characterized by diarrhea, dermatitis, and dementia.

Niacin Flush

Niacin has a particular characteristic effect that needs to be noted here. Almost immediately upon ingestion of a niacin tablet, an intense flush is experienced. Some people turn beet red, some prickle and itch. This indicates that niacin is immediately stirring up your circulation.

Vitamin B3 (Niacin) In American Diet

There is ample reason to believe that the amount of niacin a person should be getting for good health is not the amount most Americans are getting on a so-called normal diet. The American diet is greatly shortchanged on all the water-soluble vitamins, and niacin is one of the most important.

VITAMIN B6 - PYRIDOXINE

Sources Of Vitamin B6 (Pyridoxine)

Vitamin B6 is destroyed by temperature over 245 degrees and by sunlight, cooked foods contain less B6 than raw foods. The sources of Vitamin B6 are avocados, bananas, cabbage, carrots, green peppers, wheat germs, oranges, sweet potatoes. Dr. Ellis recommends raw pecans claiming that with one patient a painful form of shoulder, arm and hand neuritis disappeared within six weeks of taking 12 raw pecans per day.

Benefits Of Vitamin B6 (Pyridoxine)

CARPAL TUNNEL SYNDROME. Vitamin B6 (Pyridoxine) has only recently become popular. Vitamin B6 (Pyridoxine) relieves the carpal tunnel syndrome which is caused by pressure on a nerve that passes down the arm, through a structure at the wrist called the carpal tunnel and into the hand.

Vitamin B6 eliminates edema, the superfluous of storage of water in the body especially during premenstrual days of the month is a special blessing to women who suffer from it. Vitamin B6 is effective for excema, balding, elevated cholesterol, diarrhea, visual disturbances, ulcers, male sexual disorders, hemorrhoids, pancreatitis, muscular weakness, burning feet and is required for the absorption of Vitamin B12. Pyritinol a derivative of B6 has been used to curb the effects of hangover, and is "notably effective in minimizing symptoms." The reason that B6 has only recently become so useful must be that widespread deficiency of this vitamin leads to carpal tunnel syndrome.

Vitamin B6 (Pyridoxine) In American Diet

Modern food supply does not provide the recommended dietary. allowance (RDA) for Vitamin B6, which is only two (2) milligrams per day. Because nutrient-depleted diet has been with us for quite some time, which only provides a marginal B6 needed for the body. Therefore some doctors prescribe 20 to 500 times the RDA of B6 in special cases. Researchers have found that RDA of Vitamin B6 is too low.

VITAMIN B12 - CYANOCOBALAMIN, COBALAMIN

B12 the "Pep Vitamin." Helps Anemia and provides for healthy nerves and blood. B12 is a most complex nutritional molecules and is measured in micrograms; 1/1000th of a milligram.

Sources Of Vitamin B12

The primary sources of Vitamin B12 are non-vegetarian sources like animal proteins, organ meats and seafood. Therefore there is danger of Vitamin B l2 deficiency among vegetarians. Most vegetarians can include milk, cheese or eggs in their diet. OTHER CAUSES INCLUDE: poor digestion and heavy drinking.

Benefits Of Vitamin B12

Vitamin B l2 helps build red blood cells and is needed to metabolize protein, fat and carbohydrates correctly. Abnormal production of these cells forms the basis of the B12 deficiency disease, called pernicious anemia.

Vitamin B l2 is essential in the formation of nucleic acids, RNA and DNA the biochemical keys to cell reproduction. The breakdown of RNA and DNA results in substandard cell formation which is important to our entire state of being and has particular consequences in hereditary factors, the immune system and premature aging.

According to "Lets live", the healthy state of RNA and DNA in our cells is also a resistive factor against herpes simplex virus.

B12 enhances the action of Vitamin C as well as that of iron, pantothenic acid and several amino acids. B12 is known to help patients from Insanity.

Deficiency Of Vitamin B12

The most common symptom of B l2 deficiency is fatigue, weakness, unsteadiness, numbness and needles and pin sensations in the legs, breathing difficulties, weight loss, loss of memory, inflammation of the tongue, abdominal discomfort and chest pain.

Shortages of Vitamin B12 is known to reduce fertility. Anne Basel, M.D. noted that some women who cannot conceive - and for whom no medical reason can be found may be deficient in Vitamin B12.

Vitamin B12 Need in the American Diet

The need for Vitamin B12 increases with age because of poor absorption of B12 and Iron because of the changes in the gastrointestinal system which include a reduction of hydrochloric acid secretions.

The Recommended Dietary Allowance is three (3) micrograms a day, or three millionths of a gram. Even though such a small amount is required it is found to be inadequately supplied by nutritional habits of Americans.

The name folate comes from the term foliage as this vitamin was originally isolated from green leaves, so "eat your green vegetables" is a way of getting this vital nutrient. However cooked vegetables for 10 minutes in boiling water loses 84 percent of its folate. Asparagus, broccoli, leafy vegetables, spinach, legumes, wheat germ, and whole grain wheat are the main sources of folic acid. A recent study indicate that folate losses are greater where microwave cooking is concerned.

"If folate were substituted for diamonds, it might be more appropriate" says the book of vitamins. RDA - 400 mcg per day - a doctor's prescription is needed for larger amounts. Maintains the integrity of the blood and the nervous system. Dr. Newbold reports the use of large amounts of Folic Acid to combat hardening of the arteries, fights senility, and vital for newborns - the frequency of malformation among women deficient in Folic Acid was four times greater than women not deficient in Folic Acid. Folic Acid is needed for lactation and is depleted by the "Pill." It is also necessary for the absorption of Pantothenic Acid.

Serious folate deficiency could result in severe anemia, infertility, dangerous birth complications, can produce abortion, miscarriage or damage to the fetus, weakness in legs and lowers the body's resistance to fight various health related problems.

Even though Folic Acid is available in vegetable kingdom it is destroyed from the time it leaves the farm and reaches your plate. To make sure you get enough of it is to take this in supplement form. Check the label of your B-Complex formula and check for Folate (Folic Acid). Remember the adult RDA for folate is 400 micrograms.

The word Pantothenic comes from the Greek word Pantos - which means everywhere. It is found in all foods vegetables, lean meats, whole grains, fruits, nuts seeds - "Your best bet is not to fool with mother nature, Raw foods supply adequate amounts of Pantothenic acid says Dr. Henry Schroeder.

Dr. Roger J. Williams who discovered Pantothenic acid states that Pantothenic acid may be very important in preventing arthritis, treating premature grayness, improving brain and memory, combating stress, prevents destruction of protein, enhances immune system, helps retention of salt and rise in blood sugar. Reduces miscarriage and malformed infants - if 50 mg. of Pantothenic acid was given to pregnant mothers. It is also coined with anti-aging substance.

Deficiencies of Pantothenic acid results in low resistance to stress, gout and high level of uric acid, some form of arthritis, muscular weakness, overwhelming fatigue, abnormal pains and nerve disorder's.

Dr. Schroeder in American Journal of Clinical Nutrition states that processed and canned foods lose 37 percent to 78 percent of their Pantothenate. The data available cast doubt on the adequacy of American diet for Pantothenic acid. There is no Recommended Dietary Allowance (RDA) for Pantothenic acid, an intake of 4 to 7 milligrams a day would be adequate for adults and higher intake may be needed during pregnancy. And if your life is getting you down, it is time you started taking the anti-stress vitamin, Pantothenate.

Sources of Biotin include Brewer's yeast, liver, kidney, rice and soybeans.

Biotin is involved in the synthesis of various substances essential for health. The more we learn about it, the more evident it becomes that it is vital to our total well-being.

Deficiencies of Biotin include depression, hallucinations, and skin problems. In infants it results in the SIDS (Sudden Infant Death Syndrome).

Even though Biotin is listed as "optional" ingredients of Vitamins it is not supplied by the American diet.

Even though it is manufactured by the body, evidence is that it is destroyed by antibiotics and rendered ineffective by eating raw infertile egg whites. Therefore it is essential for the total well being to supplement the American diet with Biotin.

Sources of PABA include liver, Blackstrap molasses, yogurt, yeast and wheat germ.

The main purpose of PABA is that it acts as a natural sunscreen. Stays effective under the stress of prolonged exercise, sweating and swimming. "PABA is not a carte blanche to sunbathe, it allows you to stay out a little longer, but if you over do it, you'll burn."

Choline is found both in vegetable and non-vegetarian foods. In addition the body has the capability of manufacturing additional choline, but the body cannot manufacture chorine in sufficient amounts and it is especially true as people grow older.

Choline is known to increase memory and reduces the learning time. Choline is also used in treatment of high cholesterol and atherosclerosis, heart disease, gallstones, liver cirrhosis, and blood clotting factors.

Deficiencies in choline causes increase in cholesterol level, high blood pressure, anemia and birth defects are more prominent. The deficiency of choline causes a massive fatty infiltration of the liver which impairs its ability to store, control, monitor and release the fats it contains thus resulting in cancer and muscular dystrophy.

Like all other B Vitamins, the American diet in general does not provide sufficient quantity of choline. Americans should supplement the diet with choline for a sharper memory and a healthy heart.