B - Vitamins and why not to take Berocca!

The B - Vitamin group is the first group of nutrients that we get taught about in our Complementary Medicine Degree. Sometimes I have been partial to overlooking them but I thought it was about time to get back to basics as this wonderful set of nutrients is crucial to every bodily process. Below is a run down on each individual B-Vitamin and their main functions in the body. I will stress that B-Vitamins work best when taken together, they work as a family. If more of one B - Vitamin is needed - for example B6 for hormone imbalance or B9 for infertility I will add these individually on top of a complex. I will also stress NOT to take Berocca as your B-vitamin - the B-Vitamins in Berocca are at a tiny dose, in a poorly absorbable form and they also contain aspartame (a toxin), artifical sweetners and an artificial colouring that is actually banned in the USA - this is the same colouring that makes twisties yellow. AVOID at all costs! Make sure you look for an activated quality B-Complex supplement or ask your Naturopath or Integrative GP for suggestions.

*B vitamins are water soluble therefore not stored in the body in large amounts and a daily supply is desirable. Many of the B vitamins are co-enzymes involved in energy production.

*B vitamins work better synergistically or put simply they work better when taken together not seperately.

*Bee pollen is rich in B-vitamins.

*Reasons to be taking B-vitamins

Alcohol intake
Fatigue, lethargy & lack of energy
Excess refined CHO diet
Caffeine intake
Stress
Infections (our body is using extra B vitamins)
Rapid cell growth (adolescents and pregnancy)
OCP (the pill) and HRT(hormone replacement therapy) (excess oestrogen depletes Vitamins A,C,E,B’s and folate esp B6)
Antibiotics

B COMPLEX (All of the B-Vitamins together)

Energy - needed to convert carbohydrates into glucose for energy.
Metabolism of fats and proteins.
Nerve health - needed when the nervous system is under stress (irritability, PMS).

B1 THIAMIN

Anti-neuritic vitamin - needed for proper functioning of the nervous system (neuralgia, shingles, MS, parkinsons, bells palsy).
Co-factor for 24 enzymes - slow growth, dull hair, poor appetite, bad digestion, poor energy.
Especially needed in alcoholics with memory loss, confusion, depression.
Some deficiency signs include hearing voices, tingling in hands and feet, tender calf muscles, glazed eyes.
EDR: 5-150mg

B2 RIBOFLAVIN (I make your wee yellow!)

The absorption of riboflavin is increased by the presence of food in the GIT.
Fatigue - necessary for cell respiration and taking oxygen from cells (B2 gets converted to its co-enzyme FAD)
Maintenance of good vision, healthy skin, hair and nails - eczema, weak nails, dry hair.
Some deficiency signs include cracks and sores on the corners of the mouth, glossitis (red sore tongue), burning or cracked lips, nose sores, burning and itching eyes.
EDR: 10-35mg

B3 NIACIN

Tryptophan is the precursor to B3 (tryptophan converts to B3 if your lacking therefore your body gets less tryptophan to convert to serotonin our “happy neurotransmitter”).
Acts as a vasodilator - chilblains, migraines, painful legs in the elderly (watch patients on warfarin and during menopause.)
Stabilises blood sugar levels - Part of glucose tolerance factor it works with chromium.
Nervous system health - mental confusion and depression.
Converted to co-enzyme NAD in krebs cycle.
100mg or more may cause a niacin “FLUSH” due to dilation of blood vessels – do not take on an empty stomach.
EDR: 20-200mg.
60mg of trytophan yields 1mg of niacin.

B5 PANTOTHENIC ACID

Is synthesized in small amounts by the bacterial flora of the intestines.
Involved in the functioning of the adrenal cortex (aids in coping with stress). Promotes the production of cortisone and steroid hormones called glucocorticoids and mineral corticoids.
Aids in building antibodies to fight infections and allergies.
EDR: 20-200mg (average supplementation is 100mg day).

B6 PYRIDOXINE

Used in 125 different enzyme pathways so we use lots!!!
Pyrodoxal 5-Phosphate is the form you want in supplements as this is the active form and does not have to be converted.
Main function is to maintain proper hormonal balance - PMS, morning sickness, menopause, infertility, altered menstrual cycles.
Needed for production of RBC’s (synthesis of heam) with folate and B12.
Involved in the process of converting B3 from amino acid tryptophan.
Necessary as a coenzyme in lowering homocystiene.
EDR: 10- 150mg (150mg if using in cancer tx).

B12 COBALAMIN

B12 works in synergy with folic acid, B12 is needed to activate folic acid.
B12 is poorly absorbed from the intestinal tract unless the intrinsic factor in the gastric secretion (HCL) is present (those at risk of having poor intrinsic factor are the elderly, alcoholics and those on medications especially antacids.) You can check with a blood test called the “schilling test” to see how much intrinsic factor people have. If they don’t have enough start the patient on slippery elm, HCL and enzymes and cut out alcohol, caffeine and aspirin/antacids.
Aids in absorption of iron and production of RBC’s along with folic acid and vitamin C (anemia’s).
Involved in conversion of homocystiene to methionine (preventing cancer and hardening of the arteries.)
Essential for reproduction along with folic acid.
Need to supplement if patient is vegetarian.
EDR: 5-1000mcg

B9 FOLIC ACID

Easily destroyed during cooking, storage and processing of foods.
Vital for reproduction as it functions as a co-enzyme which is utilised in the formation of DNA and RNA (for cell division). Preventing neural tube defects, spina bifida, miscarriage.
Essential for formation of red and white blood cells (anemia).
With B12 lowers homocystiene levels.
Ladies on the OCP will be very deficient in folate as will clients on methyltrexate.
EDR: 1000-50,000mcg. Any excess is excreted with bile out of the body so there is no chance of overdose.

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