Vitamins for Wellness

John Spencer Ellis :

Vitamin B9, more commonly referred to as Folic Acid, is a water-soluble member of the B-vitamin family. This vitamin is easily broken down during the cooking process so care must be taken during food preparation. Also, because it’s water soluble, the body can hold on to only small quantities. Since it is constantly being lost during food preparation and via the urine stream, it is important to continually resupply Folic Acid.

Like the other B-vitamins, Vitamin B9 plays a role in the body’s ability to metabolize fats, proteins and carbohydrates so they can be converted into energy. But Folic acid benefits the body in many other ways, too.

Vitamin B9 is required to help form DNA and other nucleic acids. Since DNA and other nucleic acids are created along with new cell growth, this vitamin plays a crucial role in the body’s ability to create red blood cells and the heart disease fighting amino acids called homocysteine. Folic acid also assists in the production of heme, the pigmented part of the red blood cells that carry iron.

Folic acid also plays a significant role in the body’s ability to repair damaged tissues. It plays a role in the development of serotonin, the neurotransmitter responsible for regulating sleep, moods and appetite. It helps with the digestion process. And it may help protect against the onset of cervical cancer.

Ample quantities of Folic acid are also extremely important for any woman planning to conceive. Its presence can help protect the developing fetus from such dangerous conditions as spinal bifida. Four to six weeks after conception, the neural tube begins to form in the growing fetus. This tube ultimately becomes the spine, spinal cord, skull and brain. Closing the neural tube so amniotic fluid cannot seep in is the final step of the tube’s development. Folic acid ensures this closure. Failure to close can result in birth defects including spinal bifida or anencephaly.

Sources of Folic Acid

Green leafy vegetables such as spinach and asparagus are wonderful sources of Folic Acid. Organ meats including liver and kidney also contain ample amounts of Vitamin B9. Nuts, beans and legumes, shellfish, poultry, pork, whole grains, citrus fruits, fruit juices and yeast are also good sources.

Although excessive consumption of Folic Acid does not present a dangerous situation, care should be taken to keep consumption in moderation. Women should get 300 micrograms daily, and men should get 330 micrograms daily. Pregnant women, especially during the early stages of pregnancy, and women attempting to conceive should increase their intake of Folic Acid to 400 micrograms/day.

Symptoms of a Vitamin B9 Deficiency

An inadequate level of Folic Acid is probably the most common of the vitamin deficiencies. Especially at risk for this type of deficiency are the elderly, pregnant women, those who drink excessive quantities of alcohol and women taking the birth control pill.

Depression, apathy, shortness of breath, dizziness, and anemia can all result from a Vitamin B9 deficiency. Problems with memory and impaired brain and nerve function can also result.

Tom Nuckels :

Vitamin B-12 is a water-soluble crystalline compound that contains phosphorus, nitrogen, and cobalt. The latter gives it a rich red color. It is heat stable in neutral solutions, but it is destroyed by heat in both acid and alkaline mediums. It is also sensitive to light and is destroyed by heavy metals and strong oxidizing and reducing agents.

Vitamin B-12 is the most complex compound of the vitamins. Its chemical symbol is C63H90CON14O14P. It contains one cobalt atom that is similar in structure to the position of iron in hemoglobin. B12 is the only naturally occurring organic compound that contains cobalt. The commercially available form of Vitamin B-12 is Cyanocobalamin.

It helps activate amino acids during protein formation and in the anaerobic degradation of the amino acid lysine. The coenzyme of cobalamin is a carrier of methyl groups and hydrogen, and is necessary for carbohydrate, protein, and fat metabolism.

Cobalamin also provides important protection of the heart by way of its methyl transfer role. It is active in the synthesis of the amino acid methionine from its precursor, homocysteine. The synthesis occurs by first removing a methyl group from methyl folate, a derivative of the biologically active form of folic acid. This methyl group is then transferred to homocysteine and methionine is formed. It has been recently acknowledged that excess homocysteine in the blood is the cause of heart disease, blood clots, stroke and gangrene. Therefore, the understanding of this complementary action between B-12 and folic acid is a significant addition to our arsenal of weapons for the fight against heart disease. It is important to note that adequate amounts of both vitamin B12 and folic acid are necessary for methionine synthesis to take place. You can say keeping homocysteine levels low is a matter of life and death.

Methionine is essential for choline synthesis; therefore, vitamin B12 plays a secondary role in this lipid pathway. A choline deficiency that causes fatty liver can be prevented by cobalamin or the other methyl donors (betaine, methionine, folic acid).

It has been observed that fatty acid synthesis is impaired when this B vitamin is deficient. A lack of sufficient essential fatty acids results in impairment of brain and nerve tissue. The myelin sheath (the insulation around nerve cells) is malformed in a cobalamin deficiency and contributes to faulty nerve transmission. A prolonged B12 deficiency will ultimately lead to neurological disturbances.

DNA replication is dependent on the function of coenzyme cobalamin as a methyl group carrier. It is this role that explains why a deficiency of B-12 leads to megaloblastic anemia. This disorder is characterized by large immature blood cells and changes in bone marrow. Inadequate DNA translation leading to improper cell replication results in the large blood cells observed in this disorder. These large misshapen red blood cells are unable to transport oxygen. This results in anemia, leukopenia, thrombopenia and fewer, but larger and less mature, blood cells. Poor cell division in the gastrointestinal tract and epithelial tissues produces glossitis and megaloblastosis. Furthermore, general growth and repair are likewise impaired.

The characteristic symptom of a severe deficiency of this B vitamin is pernicious or megaloblastic anemia. This condition is most often caused by either inadequate consumption of B-12 or by a reduced gastric secretion of a mucoprotein called intrinsic factor. This intrinsic factor is necessary for proper vitamin B12 absorption through the intestinal tract. It is produced by the parietal cells of the stomach and binds onto the vitamin to transport it into the small intestine. In the presence of calcium, this transport mechanism attaches to the intestinal wall, facilitating absorption of the vitamin.

Pernicious anemia can also result from several other conditions, including:

Gastrectomy (surgical removal of the stomach)

Surgical removal of the lower ileum (were B vitamins are absorbed)

Developing antibodies to intrinsic factor

Hereditary malabsorption

Strict vegetarianism (absence of animal products in diet)

Homocystinuria (characterized by large amounts of homocysteine in the urine)

We now know that a deficiency of B vitamins (B6, Folic Acid & B-12) is the trigger for heart disease. This occurs when homocysteine levels rise unchecked by sufficient blood levels of these three B vitamins. There is good news in this message. Now, we know how to prevent heart disease and have a longer healthier life.

Too much homocysteine in the blood damages arteries and blood vessels causing the formation of arterial plaques. This results in arteriosclerosis and heart disease.

Other deficiency symptoms include glossitis, degeneration of the spinal cord, loss of appetite, gastrointestinal disturbances, fatigue, pallor, dizziness, hypotension, disorientation, numbness, tingling, ataxia, moodiness, confusion, agitation, dimmed vision, delusions, hallucinations, and eventually, “megaloblastic madness” (psychosis).

A long-term marginal b-12 deficiency has been associated with increased risk of Alzheimer’s disease. It has been found that over 70% of older persons having a B-12 deficiency also have Alzheimer’s. Alzheimer’s patients also exhibit lower blood levels of this B vitamin than patients who suffer from other brain or memory disorders. B-12 status correlates with the severity of cognitive impairment in Alzheimer’s patients. It is presently unknown whether the deficiency is a cause or result of the disease. However, cobalamin functions in numerous metabolic processes that affect nerve tissue. These processes include the synthesis of neurotransmitters and phospholipids which may explain B-12’s possible link with the development and progression of Alzheimer’s disease.

Symptoms of Vitamin B-12 deficiency are most commonly found in people over the age of 40 with increasing occurrences as age increased and is often a result of the reduced secretion of intrinsic factor. This condition is corrected with B-12 injections. Patients suffering form dementia often exhibit a deficiency of this B vitamin and supplementation improves mental functioning in some of these cases.

Vitamin B-12 absorption can be inhibited by many gastrointestinal disorders including, gluten-induced enteropathy, tropical sprue, regional ileitis, malignancies, and granulomatous lesions in the small intestine, tapeworm, bacteria associated with blind loop syndrome, and other disorders that impair the proper intestinal function. The need for B12 intake is increased by hyperthyroidism, parasitism and pregnancy.

The only source of vitamin B-12 in nature is microbial synthesis. Cobalamin is not found in plants, but is produced by bacteria in the digestive tract of animals or by microbial fermentation of foods.

Sources containing more than 10mcg/100 grams are organ meats (liver, kidney, heart), clams, and oysters. Good sources (3 to 10mcg/100 grams) are nonfat dry milk, crab, salmon, sardines, and egg yolk. Moderate amounts (1 to 3 mcg/100 grams) are meat, lobster, scallops, flounder, swordfish, tuna and fermented cheese. Other sources are fermented soybean products, poultry, and liquid milk products.

Because cobalamin is affected by temperatures above 100 degrees Celsius, some or all of this B vitamin is lost when meat is cooked.

The minimum daily requirement for B12 can be exceeded by ten thousand fold with no signs of toxicity. Excesses are excreted in the urine.

Many of the tests available to assess cobalamin deficiency have limitations and can give false results. For example, the MCV test (macrocytosis test) is not a sensitive test. Several conditions such as folacin deficiency, vitamin C supplementation, and antibiotics can result in high or low levels of B-12 being indicated in the essay. The Schilling test can give both false abnormal and false normal readings. Vitamin B-12 deficiency detection requires multiple testing methods and the patient’s symptoms being used in combination to diagnose.

References:

Garrison Jr., R.PH., Robert & Somer, M.A., R.D., Elizabeth, The Nutrition Desk Reference, 3rd ed., New Canaan: Keats Publishing, 1999,

pp 124-128, 431, 434

McCully, M.D., Kilmer S. & McCully, Martha, The Heart Revolution, New York: Harper Perennial, 1999, pp 1-10

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Health Advice Online :

Spirulina is a variety of blue-green algae that has remained virtually unchanged since it first appeared on the earth more than 3.5 billion years ago. So named because of its helix or “spiral” shape, Spirulina has gained prominence as nature’s green “superfood” because of its rich concentration of perfectly balanced amino acids (protein), fiber, vitamins, minerals and other essential nutrients.

Spirulina is also naturally “pumped” with vitamins, especially the carotenoids like beta-carotene, essential fatty acids (EFA’s), the important fatty acid gamma linolenic acid (GLA), digestive enzymes, minerals and the richest plant source of vitamin B12. Spirulina is the “must have” green food- a complete protein with all eight essential amino acids present. Its 60% protein content is four times greater than beef (18%)! In our society, where the concept of complete protein is meat and dairy, it is very reassuring to know that greens like Spirulina can provide all the high quality protein and other nutrients needed.

A single serving of Spirulina contains 45% of your daily value of vitamin B12. That’s good news and reassuring for vegetarians, many of who are incorrectly led to believe that eating animal food is critical to getting this essential blood building vitamin.

Spirulina also helps with a variety of other ailments. DNA repair, cholesterol, and communication between cells are all helped with just a little bit of this supplement.

One of the main benefits stands to gain is the improvement of immune system. There have been many studies conducted that have shown that spirulina greatly helps to increase not only red blood cell production, but also the activity of the cells of bone marrow. Even T cells and macrophages have been increased.

Other studies conducted by Japanese scientists have shown that the growth of herpes virus, measles, and influenza have all been stunted by spirulina. Polysaccharides, phycocyanin and beta carotene are the active components of spirulina, which work to improve the immune system.

Spirulina also manages to fight bacteria such as E.coli and encourages the growth of good bateria in order to ensure that our bodies function well.

Another great attribute of spirulina is that it detoxifies one’s system well. A study revealed that spirulina actually helps decrease the toxicity of certain other drugs on one’s kidneys.

It also works to increase good cholesterol and reduce bad cholesterol for those who have ingested just a few grams of it a day. Of course as with any other sort of supplement or drug, one should always consult their physician before taking taking it in order to avoid a possible allergic reaction.

Give spirulina a try. I believe you will find that it will improve your health and support your efforts at healthy living.

Corwin Brown:

There are eight B vitamins in vitamin B complex as well as several related substances. The eight vitamins are thiamine (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), cobalamine (B12), folic acid, pantothenic acid and biotin. The other related substances include choline, inositol and para-aminobenzoic acid (PABA).

Although each individual vitamin or related substance performs a different function in the body, they all work together to maintain good health and vitality. A well balanced diet should provide us with all the B vitamins we require, but because they are water soluble and therefore not retained by the body, we need a daily dietary source.

The majority of multivitamin and mineral supplements contain B-complex vitamins as well as other essential vitamins and minerals. Since multivitamin/mineral supplements are more complete than B-complex vitamins by themselves, multivitamin-mineral supplements are usually recommended to prevent deficiencies over individual vitamin supplements.

The Vitamin B Complex is essential for correct RNA and DNA synthesis and cell reproduction. As our Skin, Hair and Nails are constantly growing and renewing themselves we need the following B vitamins to ensure the good health of these structures – Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin B12, Biotin and Choline. Deficiencies of any of these B Vitamins can lead to dry, grey skin, dermatitis, wrinkles, acne, rashes, falling hair and weak, splitting nails.

B1, known as thiamine, serves as a catalyst in carbohydrate metabolism and helps synthesize nerve-regulating substances. Deficiency can cause heart swelling, leg cramps, and muscular weakness. Rich food sources high in thiamine include liver, heart, and kidney meats, eggs, leafy green vegetables, nuts, legumes, berries, wheat germs, and enriched cereals. The Recommended Dietary Allowance (RDA) is 1.5 mg. Some believe thiamine helps protect against alcoholism and that it is good for depression, stress, and anxiety. It is also said to improve mental ability and to help indigestion.

Most B-complex vitamins work together in synergy to provide a number of health benefits for the body. In general, they have been shown to enhance the nervous system and immune function, bolster metabolism, promote cell growth and division—including red blood cells which prevent anemia, and maintain healthy skin and muscle tone. They also work together to help combat stress, fatigue, depression, and cardiovascular disease.

The B-12 vitamin is of note because it is not available from plant products, making B-12 deficiency a concern for vegans. Manufacturers of plant-based foods will sometimes report B-12 content, leading to confusion about what sources yield B-12. The confusion arises because the standard US Pharmacopeia (USP) method for measuring the B-12 content does not measure the B-12 directly. Instead, it measures a bacterial response to the food.

Chemical variants of the B-12 vitamin found in plant sources are active for bacteria, but cannot be used by the human body. This same phenomenon can cause significant over-reporting of B-12 content in other types of foods as well.

The age of an individual will determine how much vitamin B complex they will take. There are several good benefits you can receive by taking vitamin B complex. Nervousness and pressure can be lessened if you take vitamin B complex. If you suffer from tiredness this can be reduced by taking vitamin B complex. In addition, a regular intake of vitamin B complex can help individuals recover sooner from sickness.

Karen Pijuan :

Vitamin B12 contains cobalt, and hence it’s other name, cobalamin. Like all the B vitamins, it plays many key roles in the body. It is required for energy production and red blood cell formation, as well as for proper nervous system development and maintenance. B12 has been shown to improve memory and promote a healthy heart, as well as to prevent infertility in men. It also works as a natural anti-inflammatory and analgesic, and is involved in immune function.

New research shows success with B12 and managing cancer, especially in blocking the development of tumors. It also helps to relieve fatigue, depression and poor concentration. It is associated with lower levels of homocysteine in the blood, which has been shown to be good for lowering the risk of heart disease and perhaps also that of Alzheimer’s.

B12 is also important in the production of myelin, the covering that insulates nerve fibers and keeps electrical impulses moving in your body.

Extra Vitamin B12 Requirements

Research shows that the elderly are often low in B12, either because of not getting enough in the diet or poor absorption. In fact, deficiencies are more likely to be associated with a failure to properly absorb B12, which can happen in the elderly as their digestion system functions less well. Long-term use of various drugs, including cholesterol-lowering drugs, anti-inflammatory drugs and oral contraceptives also seems to deplete body of Vitamin B12. This vitamin is largely supplied in animal foods, so vegetarians, especially vegans, often become deficient, although it does take a long time to deplete the B12 stores in the body.

Deficiency Symptoms of B12

Deficiency of B12 can result in pernicious anemia and various problems with your nervous system, such as memory loss, confusion, loss of balance, and more. Pernicious anemia is characterized by low energy levels, poor skin color, listlessness and being short of breath. Some other symptoms include heart palpitations, tinnitius, dizziness, poor resistance to infection and dementia . B12 deficiency has also been linked to multiple sclerosis-type symptoms, probably because of its function of helping to produce the myelin nerve sheaths. When B12 deficiency occurs over a long period of time, it can cause both nerve degeneration and irreversible neurological damage, so if you suspect a B12 deficiency, you want to have it checked right away.

Food Sources of Vitamin B12

B12 is found primarily in meat, eggs and dairy products. It can be found in seaweeds and algae, as well as in fermented soy products like miso, but studies have shown that the B12 in plant foods is just not a reliable source of B12. The best food sources of vitamin B12 are definitely all animal sources, which is why it is crucial that vegans supplement. Some of the best sources include seafood like cooked oysters, king crab, herring, salmon, and clams. It’s also found in cheese, poultry, yogurt, eggs, organ meats and nutritional yeast. If you decide to supplement, we recommend only a natural B complex source, especially over the long term, so as to avoid other problems with B vitamin imbalances.

Tony Edwards :

Just picking up some ordinary vitamins at the drugstore is not enough for a healthy pregnancy. Prenatal vitamins contain important nutrients in stronger dosages than regular multivitamin supplements (even those formulated for women). Here is a look at what prenatal vitamins should contain and the benefit of each ingredient for new mother.

Prenatal Vitamin Ingredients

Folic Acid

Folic acid is the most commonly prescribed prenatal supplement for the months prior to becoming pregnant and, once pregnant, it is essential for the health and growth of the baby, especially for brain functions.

The March of Dimes reports that birth defects of the spine, skull, and brain, such as spina bifida and anencephaly, are more likely to occur if the mother does not get sufficient folic acid during the first few weeks of her pregnancy – even before she knows she is pregnant.

Calcium

Calcium supplementation is so important during pregnancy. A good prenatal vitamin should include calcium, which is necessary for a healthy pregnancy and baby. Low dietary intake of calcium is associated with increased risk of preeclampsia (pregnancy-induced hypertension, urine protein loss and swelling around the ankles).

In the last trimester of pregnancy, skeletal growth is highest and the fetus draws calcium directly from the mother’s stores. In addition, clinical trials have shown that adequate calcium during pregnancy lowers blood pressure and may reduce the incidence of premature births.

Magnesium

Magnesium promotes the health of bones and may help maintain normal blood pressure and muscle comfort during pregnancy. Magnesium promotes the health of bones (64% of the body’s magnesium is concentrated in the bones). It supports normal bone structure and plays an essential role in more than 300 cellular reactions.

Iron

Iron is recommended to prevent the mother suffering from anemia due to the demands that the baby puts on her iron consumption. Iron is an important mineral and is responsible for helping the mother and the baby’s blood to carry oxygen. Iron deficiencies can lead to severe birth defects for the baby.

Vitamin A

Adequate amounts of vitamin A help to promote the health of the baby by promoting normal growth and development of the embryo and fetus, and supporting genes that determine the sequential development of organs in embryonic development. Beta-carotene is a nutrient from plants that the body converts into vitamin A.

Vitamin C

The female body’s requirement for vitamin C increases during pregnancy as this vitamin promotes the normal growth of the baby and supports building strong bones and teeth. Vitamin C promotes normal tissue repair and healing. It also supports the absorption of another key nutrient during pregnancy: iron.

Vitamin D

New research from the Boston University School of Medicine is recommending higher intakes of vitamin D as so many are deficient. The women’s levels of vitamin D were related to the frequency of milk consumption and prenatal vitamin use.

B-Vitamins

Increased vitamin B6 levels can boost immunities needed after pregnancy and sufficient B6 has been shown to provide infant growth advantages. This B- vitamin can prevent neural tube defects when taken early in pregnancy, especially during the first trimester.

B1 and B2 are water-soluble vitamins that support the body’s ability to process carbohydrates, fat, and protein. This helps with the energy requirements and production increase in pregnancy.

Pantothenic acid, also called vitamin B5, is a water-soluble vitamin that helps to regulate your body’s adrenal activity and antibody production. If you are pregnant and don’t get enough B5, your baby’s growth may be slowed.

Vitamin B6 is the master vitamin for processing amino acids – the building blocks of all proteins and some hormones, which is vital to your fetus’s developing brain and nervous system.

Vitamin B12 (consumed during pregnancy) promotes the health and normal nerve function of the baby.

Biotin

Women have an increased requirement for biotin during pregnancy, and a biotin deficiency may occur in as many as 50 percent of pregnant women. This deficiency may increase the risk of birth defects. The fetus pulls so much of the nutrients from the mother’s diet; therefore, it is important that she consumes enough biotin.

Zinc

Increased zinc levels can boost immunities needed after pregnancy. Zinc supports normal growth and development during pregnancy. Zinc is an essential mineral that is a component of more than 300 enzymes that support normal healing, fertility in adults and growth in children, protein synthesis, cell reproduction, vision, immune function, and protection against free radicals, among other functions.

Prenatal vitamins can be taken after pregnancy to provide a well-balanced supplementation program. With a mother’s hectic schedule and lack of time, prenatal vitamins are a perfect choice for an after pregnancy supplement regimen.

The correct prenatal vitamins are essential for a healthy pregnancy and baby. Doing your research on prenatal vitamins can be very rewarding and time well spent to ensure an easy and successful pregnancy. Researchers at the University of Maryland have noticed that many commonly prescribed prenatal vitamins do not dissolve well resulting in insufficient absorption of the nutrients.

Mike Singh :


Vitamin B9, also commonly referred to as Folic Acid is a member of the B-Complex family and is a water soluble vitamin. Since this vitamin is easily broken down during the food preparation process and easily eliminated through the urine, it should be constantly replenished.

Like most other B-complex vitamins , Folic Acid also helps to metabolize fats, proteins and carbohydrates so that they can be converted into energy that the body can use.

Vitamin B9 helps in the production of new red blood cells as well as DNA and other nucleic acids. It even helps to fight against the heart disease causing amino acids called ‘Homocysteine’.

Folic Acid is also responsible for the production of Heme, the pigmented part of the red blood cells that carry iron.

Folic Acid is also known to fight against the onset of cervical cancer and aid in the digestive process. It plays a significant role in repairing damaged tissues and is also involved in the development of Serotonin, the neurotransmitter responsible for regulating mood, sleep and ones appetite.

For women who are planning to conceive they must consume adequate amounts of Folic acid as it helps to protect the growing fetus from dangerous conditions such as spinal bifida. Four to six weeks following conception, the neural tube begins to form in the developing fetus.

This tube eventually grows to become the spine, spinal cord, skull and brain. The presence of Folic acid ensures the closure of the neural tube so that amniotic fluid doesn’t seep into the tube’s development. Failure to close the tube can make the fetus vulnerable to birth defects such as anencephaly or spinal bifida.

Some excellent sources of Vitamin B9 are green leafy vegetables like spinach and asparagus. Nuts, beans, poultry, pork, whole grains, organ meats including liver and kidney as well as citrus fruits and juices also are good sources of folic acid.

Although there is no real danger if one consumes excess quantities of Vitamin B9, care should be taken to have it in moderation. The daily recommended intake of Folic acid is around 300 micrograms for women and about 330 micrograms for men. Pregnant mothers, especially those in their early stages of pregnancy and women who are attempting to conceive should increase their dosage to about 400 micrograms a day.

Women who consume excessive alcohol, pregnant women, the elderly and women on the birth control pill are more likely to suffer from a Vitamin B9 deficiency.

Symptoms of a Vitamin B9 deficiency can include apathy, shortness of breath, depression, dizziness and anemia. In some cases problems with memory and imparied brain and nerve function can also result.