To Your Health
September, 2009 (Vol. 03, Issue 09) |
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Supplement Support
Taken together, the body of evidence continues to support the contention that B vitamin nutritional status is crucial to the development and preservation of mental capacities throughout our lifetime.
The sad reality is that many midlife and older members of society have poor dietary intake and nutritional status of various B vitamins. Pay attention to foods that are rich sources of these important B vitamins and talk to your doctor about the multitude of benefits available from daily use of a well-formulated multiple vitamin and mineral supplement.
B Vitamins: The Big Eight
Vitamin B1 (thiamine): Involved in nervous system and muscle function, various enzyme processes and production of hydrochloric acid, which assists in digestion. Very little is stored by the body, so depletion can occur in as little as two weeks.
Vitamin B2 (riboflavin): Necessary for normal cell function, growth and energy production. Deficiency is rare because small amounts are present in most animal and plant tissues, so there are abundant dietary sources.
Vitamin B3 (niacin): Includes niacin and niacinamide. Often found in combination with other B vitamins. A well-accepted natural treatment for high cholesterol.
Vitamin B5 (pantothenic acid): A component of coenzyme A, a molecule necessary for numerous cellular chemical reactions; key in carbohydrate, protein and fat metabolism, and hormone and cholesterol synthesis. Deficiency only occurs in cases of severe malnutrition.
Vitamin B6 (pyridoxine): Required for the synthesis of serotonin and norepinephrine (brain neurotransmitters) and for the formation of myelin, which forms an insulating layer around neurons. Mild deficiency is common, with severe deficiency affecting the peripheral nerves, skin, mucous membranes, and blood cell system.
Vitamin B7 (biotin): Also known as vitamin H, recent studies suggest biotin is necessary for DNA replication and gene expression. Deficiency is extremely rare because the body can recycle previously used biotin and daily intake requirements are small.
Vitamin B9 (folate): Consumption during pregnancy prevents deficiency and anemia in pregnant women; low levels during pregnancy may contribute to birth defects such as cleft lip and palate.
Vitamin B12 (cyanocobalamin): Vitamin B12 helps maintain healthy nerve cells and red blood cells, and is needed to make DNA. The human body can store several years worth of this vitamin, so deficiency is extremely rare.
James Meschino, DC, MS, practices in Toronto, Ontario, Canada and is the author of four nutrition books, including The Meschino Optimal Living Program and Break the Weight Loss Barrier.
