CATCHING SOME B'S
An introduction to the family of B complex vitamins.
Just as you’d find in a traditional household, the B complex family of vitamins includes several different vitamins grouped together. Essential to proper body function and optimal health, each has its own individual function, but many rely on other vitamins in the family to function properly.
A well-balanced nutrition plan, high in fresh fruits, vegetables, beans, and whole grains, along with a healthy lifestyle, should already include the necessary amounts of B complex vitamins. That said, there are instances when supplementation is necessary. For example, poor digestion from long-term use of antibiotics or acid-suppressing medications will deter adequate absorption of many vitamins and minerals from food sources. Those who engage in high-stress lifestyles, have poor eating habits, smoke, suffer from alcoholism or ingest certain medications might need another source of these vitamins.
Because these vitamins often function in such a coordinated fashion, and being low in a specific B vitamin puts one at risk for deficiency in others, it’s best to supplement with the entire complex. If you’re striving for a specific B vitamin in a higher dose, continue to take a foundation of B complex for additional support.
Pay special attention to folic acid and vitamin B-12, as a deficiency of these can lead to anemia, nerve problems and an elevated level of homocysteine, an independent risk factor for heart disease and other inflammatory diseases. Levels of these vitamins can, and should, be measured by a physician to determine the need for supplementation. Heed the levels of serum B-12 and red blood cell folate (RBC folate). If supplementing folic acid, always take B-12 supplementation as well. The intake of folic acid in the face of vitamin B-12 deficiency can mask anemia, leading to permanent nerve damage.
A Review of B Vitamins:
Thiamin (vitamin B-1)
What it does: A requirement for proper energy production in the brain and essential for nerve cell function.
Food sources: Soybeans, nuts, whole grains and seeds.
Causes of deficiency: Inadequate dietary intake, excessive alcohol consumption, (which destroys thiamin) and the use of medications like furosemide and phenytoin.
Supplementation: 50-100 mcg daily.
Riboflavin (vitamin B-2)
What it does: Critical to the production of energy.
Food sources: Leafy green vegetables, nuts and mushrooms.
Causes of deficiency: Inadequate dietary intake or use of oral contraceptives.
Supplementation: 5-10 mg daily as part of a B-complex supplement. Evidence-based therapy: A study in Neurology, the official journal of the American Academy of Neurology, in 1998 showed that a daily dosage of 400 mg of riboflavin over three months led to a reduced frequency of migraine headaches.
Niacin (vitamin B-3)
What it does: Allows for the proper functioning of more than 50 enzymes and aids in the body’s production of energy.
Food sources: Whole wheat, almonds and seeds.
Causes of deficiency: Inadequate dietary intake.
Supplementation: General supplementation is not usually necessary. Those with blood flow problems, like Raynaud’s phenomenon or claudication, should try 100 mg twice daily, with food. The preferred form is inositol hexaniacinate. Sustained-release niacin should never be used as it may be toxic. Flush-free products are not effective.
Evidence-based therapy: Multiple studies have proven that the use of niacin lowers blood cholesterol. Treatment doses are 1-4 grams daily, but should be taken only under the supervision of a physician, as liver inflammation and flushing are common side effects.
Pyridoxine (vitamin B-6)
What it does: Assists in making proteins, hormones, and the chemicals that carry signals between nerves called neurotransmitters. Also strongly linked with magnesium.
Food sources: Walnuts, beans, bananas and avocados.
Causes of deficiency: Inadequate dietary intake. Reports claim up to 71 percent of men and 90 percent of women have inadequate levels. Several medications are associated with vitamin B-6 depletion: Antibiotics, hydrochlorothiazide, estrogen, oral contraceptives, furosemide and Torsemide.
Supplementation: 5-10 mg daily as part of a B complex supplement.
Evidence-based therapy: Proven treatment for morning sickness at a dose of 30 mg daily. A dosage of 50 mg twice daily can improve the symptoms of carpal tunnel syndrome, assist in decreasing homocysteine levels and help prevent Alzheimer’s disease.
Folic Acid or Folate (vitamin B-9)
What it does: Important for cell division and many other body processes.
Food sources: Dark, leafy vegetables, beans and asparagus.
Causes of deficiency: Medications like antacids, oral diabetes medications, oral corticosteroids, oral contraceptives, anti-inflammatory medication or hydrochlorothiazide.
Supplementation: A dose of 400 mcg daily is sufficient, and essential for all females of reproductive age.
Evidence-based therapy: 400 mcg daily is essential for the prevention of neural tube defects (problems with the developing brain or spinal cord) and other birth defects in developing fetuses. Also, along with vitamin B-12 supplementation, it decreases levels of homocysteine in the body. Elevated homocysteine levels correlate with an increased risk of heart disease and Alzheimer’s disease.
Cyanocobalamin (vitamin B-12)
What it does: Essential for normal activity of the nerves. Deficiency can lead to anemia, and if supplementation of folic acid occurs in the face of deficiency, permanent nerve damage can result.
Food sources: Salmon, tuna, eggs and cheese.
Causes of deficiency: Decreased levels of stomach acid (any person on acid lowering medication and 10-20 percent of people 65 years of age and older. Low levels are also related to medications like metformin, oral contraceptives and several types of antibiotics.
Supplementation: Daily supplementation (essential for vegans and those on medications that can lead to deficiency) is 25-100 mcg daily. Those found to be deficient should take a dosage of 1000-2000 mcg daily (this includes those with pernicious anemia previously told to get B-12 in shot form only). The preferred form of vitamin B-12 supplementation is methylcobalamin sublingually (under the tongue).
References:
1. Schoenen J, et al. Effectiveness of high-dose riboflavin in migraine prophylaxis. A randomized controlled trial. Neurology. 1998; 50: 466,470.
2. Natural and Alternative TreatmentsTM encyclopedia. www.consumerlab.com
3. Murray, M. (1996). Encyclopedia of Nutritional Supplements. New York, NY: Three Rivers Press.
4. Pelton, R., Lavalle, J., Hawkins, E., Krinsky, E. (1999). Drug-Induced Nutrient Depletion Handbook 1999-2000. Hudson, OH: Lexi-Comp, Inc.
Other Trusted Sources:
Howstuffworks.com
