| "Be careful about reading health books. You may die | | | | to get the vitamin into their bodies.Many other people, |
| of a misprint." - Mark TwainMany vitamins are essential | | | | however, as they age, lose the ability to make |
| players in the natural biochemistry of your body. B | | | | stomach acid. They have intrinsic factor to absorb B12, |
| vitamins are particularly important for proper functioning | | | | but the low acid condition in their stomach makes it |
| of your brain and nervous system. Although you can | | | | hard to release the B12 from foods. In this situation, |
| sometimes buy each vitamin by itself in a health food | | | | taking B12 supplements by mouth in capsules or tablets |
| store, it is best to take B vitamins together. Doctors | | | | that dissolve easily or via liquid supplements can |
| refer to them as B complex vitamins to emphasize | | | | replace the body levels of the vitamin without needing |
| their interactions and interdependence.Many of the B | | | | shots in most cases.In recent years, there has been |
| vitamins were discovered and eventually isolated | | | | increased interest in folate, B12, and B6, which are |
| during the first half of the 1900's. They include B1 | | | | important in different steps for processing and |
| (thiamine), B2 (riboflavin), B3 (niacin), B5 pantothenic | | | | detoxifying the amino acid homocysteine. |
| acid, B6 (pyridoxine), B12 (cobalamin), folic acid or | | | | Homocysteine can build up in the bloodstream and |
| folate, and biotin.These vitamins are water-soluble and | | | | cause damage to blood vessels. In addition to |
| are known in more technical terms as "coenzymes." | | | | cholesterol, homocysteine is a risk factor for heart |
| That is, they help the enzymes of the body properly | | | | disease, stroke, and Alzheimer's disease. The good |
| run the biochemical reactions we need to operate the | | | | news is that taking supplements of folate, B12, and B6 |
| functions of our cells. Food sources of B vitamins | | | | can often lower elevated levels of homocysteine and |
| include whole grains, nuts, liver, red meats, green leafy | | | | perhaps side-step or at least delay or lessen the health |
| vegetables, and brewer's yeast.For instance, B1 or | | | | risks.Many people do not realize how interactive the |
| thiamine is important for the proper utilization of | | | | body's biochemistry really is. For instance, thyroid |
| carbohydrates in the diet. B6 or pyridoxine is essential | | | | hormone regulates use of vitamin B2. In turn, vitamin B2 |
| for processing the amino acids from proteins in the | | | | is needed to catalyze a reaction that generates the |
| diet. In addition to iron deficiency anemia, lack of | | | | active form of vitamin B6. To clear out homocysteine, |
| adequate amounts of certain B vitamins, such as B6, | | | | there are many metabolic steps, some of which |
| B12, and/or folate, can itself lead to different kinds of | | | | require adequate amounts of B6, folate, and B12. In |
| anemias, with fatigue, weakness, and poor tolerance of | | | | other words, the B complex vitamins are part of a |
| exercise. Alcoholics often deplete their supplies of | | | | biochemical network. Pushing the dose of any single |
| thiamine and folic acid, making it essential to include | | | | vitamin might imbalance the interactions with the rest |
| vitamin repletion in treatment for this common and | | | | of the network. So, the bottom line at this point is to |
| serious problem.B vitamins play a major role in proper | | | | take a good multivitamin including all of the B complex |
| functioning of the nervous system. Low levels of B | | | | vitamins in adequate amounts (at least the |
| vitamins such as B6 can impair the ability to synthesize | | | | recommended daily allowance and perhaps a bit |
| common brain transmitters such as serotonin, | | | | more).Be careful of excess B vitamins. Although they |
| norepinephrine, and dopamine. This is the kind of | | | | are water soluble, high doses of B6 (200 mg or so per |
| situation when taking a drug for depression, for | | | | day for many months) can cause damage to |
| instance, may not help as much as it could, because of | | | | peripheral nerves. Daily doses around 10-25 mg/day |
| the brain's inability to make the brain chemicals that the | | | | are probably OK for most people (but consult your |
| drug works on. Inadequate B6 can even lead to | | | | physician for your own case). Excess folate can lead |
| seizures in severe cases.In older people especially, low | | | | to insomnia and/or GI distress. People probably need |
| levels of B vitamins can lead to poorer cognitive | | | | somewhere between the RDA of 0.4 mg and the |
| (thinking) abilities. People at the lowest levels of several | | | | amount suggested for pregnant women to prevent |
| B vitamins in their diet and/or blood levels have the | | | | the birth defect of spina bifida, of 0.8 mg/day. Higher |
| poorest memory and general cognitive function. Some | | | | doses may over-activate the nervous system and |
| people lose the ability to absorb B12 because of | | | | cause insomnia or irritability.So, more is not always |
| changes in their stomach and manufacture of intrinsic | | | | better, but the right amount for you is essential. In the |
| factor, which is necessary for B12 absorption. People | | | | world of complex interactions in networks, linear |
| who can't make intrinsic factor typically need B12 shots | | | | relationships are not common. |