THE VITAL ROLE B -VITAMIN PLAY IN OPTIMIZING HEALTH

B vitamins play a vital role in maintaining good health and well-being. They are a group of water-soluble vitamins that are essential for various bodily functions, including metabolism, energy production, and nervous system function.  Here are some of the important roles of B vitamins:
Energy Production:
B vitamins, particularly B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), and B7 (biotin), are crucial for converting the food we eat into energy.  They help in metabolizing carbohydrates, fats, and proteins, which are the primary sources of energy for the body.

Cell Metabolism: B vitamins are involved in numerous metabolic processes within cells.  They help in the synthesis and breakdown of amino acids, fatty acids, and other important molecules required for cellular function and growth.

Nervous System Function: B vitamins play a key role in maintaining the health of the nervous system. Vitamin B1 (thiamine), B6 (pyridoxine), B9 (folate), and B12 (cobalamin) are particularly important for nerve function, neurotransmitter synthesis, and the production of myelin, a substance that insulates nerve fibers.

Red Blood Cell Formation: Vitamin B12 and folate are essential for the formation of red blood cells.  They are required for the synthesis of DNA and proper cell division, which are critical processes for the production of healthy red blood cells.

DNA Synthesis and Repair: B vitamins, especially folate, play a crucial role in DNA synthesis and repair. They are essential for proper cell division and growth, making them particularly important during periods of rapid cell proliferation, such as pregnancy and childhood.

Mood Regulation: Some B vitamins, such as B6, B12, and folate, are involved in the synthesis of neurotransmitters like serotonin, dopamine, and norepinephrine, which play a role in mood regulation.  Deficiencies in these vitamins have been linked to mood disorders like depression and anxiety.

Cardiovascular Health: B vitamins, particularly B6, B12, and folate, help regulate homocysteine levels in the blood. High levels of homocysteine have been associated with an increased risk of cardiovascular disease.  B vitamins help convert homocysteine into other substances, thereby reducing its harmful effects on blood vessels.

Skin and Hair Health:
B vitamins, particularly biotin (B7), are important for maintaining healthy skin, hair, and nails. Biotin deficiency can lead to symptoms like dry skin, brittle hair, and nail breakage.
It’s important to consume an adequate amount of B vitamins through a balanced diet that includes a variety of foods such as whole grains, lean meats, poultry, fish, eggs, dairy products, legumes, nuts, seeds, fruits, and vegetables.  In some cases, supplementation may be necessary, especially for individuals with certain medical conditions or dietary restrictions. However, it’s always best to consult with a healthcare professional before starting any supplementation regimen.

DIFFRENT FORM OF B-VITAMINS
VITAMIN B12- COBALAMIN:

Vitamin B12: 

Vitamin B12 is an essential water-soluble nutrient.   It is crucial for the formation of DNA, red blood cells and proper neurological conditions and neuropathy. You need B12 for the body to work properly. Oral is poorly absorbed.  Best sublingual (under the tongue).
Main uses:  Anemia, autoimmune- especially those affecting the GI tract, Crohn, homocysteine management, neurological conditions, diabetic neuropathy., fatigue, and pernicious anemia.

Form/ types of B12.
*Methyl cobalamin Hydroxocobalamin- THE BEST FORM
*Adenosyl cobalamin.  All these are natural.
* Cyanocobalamin is a synthetic form of B12 so stay away.

Food sources:
Beef Liver, clams, fish, beef, eggs, yogurt, nutritional yeast.
Medications that deplete B12:
Metformin, Histamine 2 receptor Proton pump Alcohol.

Lab Markers:
*Homocysteine
*MMA- Methylmalonic Acid
*MCV (B12, B9)- Anything above 95 is considered B12 and B9 deficiency.

******* No side effects for B12 supplementation.

VITAMIN B1- THIAMIN:
Vitamin B1 is a critical and rate-limiting co-factor to multiple enzymes involved in this process, including those of the entry points and at critical junctures for the glucose, fatty acid, and amino acid pathways. That means, without vitamin B1, you will not be able to process your carbohydrates, protein and fats.  Thiamine availability dictates molecular oxygen (oxygen of the cells), homeostasis and mitochondrial ATP production (energy of the cell).  May lower blood sugar.  High carbohydrates deplete vitamin B1.  B1 is a water-soluble vitamin with a ½ life of 1-12 hours. So B1 has to be taken daily. Approximately 30 mg is stored in muscle, heart, brain, liver and kidneys, which can be depleted in 2-3 weeks.  In acute illness, it is depleted in 72 hours.  B1 deficiency is rare in the US but suboptimal levels are very common.  Alcohol depletes B1.

Food that are high in B1:
Beans and legumes, dairy, meat and fish, pork, whole grain, peas, nutritional yeast, seafood, and asparagus.
Symptoms of B1 deficiency:
Fatigue, weight loss, confusion, muscle weakness, reduced immune system, cold
hands & feet, mood swings, irritability, GI discomfort, and decreased appetite.
Used for: Aids, canker sores, cataracts, diabetes, neuropathy, cardiovascular disease, Autonomic dysfunction, weakened immune systems.  

B1 availability and increased demand: High carb diet, food chemicals, obesity, alcohol, tobacco, coffee and tea, medications and environmental toxins.

Forms: Thiamin HCL and Thiamine mononitrate (Both of this are
synthetic forms).  Benfotiamine – fat soluble form- Stays in the body a little longer than the
water-soluble kind.  It increases blood levels of thiamin 120-240% more than regular Thiamin.  

VITAMIN B3 (NIACIN):
Vitamin B3 impacts cholesterol.  Nicotinic acid (bests to use if you do not have the flushing effect), nicotinamide (if you have flushing effect).
Cause of Deficiency:
Highly refined diet, sugar, corn, vegan diet, GI disease, Antacids, liver disease, certain medications.
Signs of B3 deficiencies: Dermatitis, Dementia, diarrhea.  B3 impacts on cholesterol by decreasing triglycerides, decreasing LDL, decreasing total cholesterol. increasing HDL.
Food High in B3: Nutritional yeast, animal protein, eggs, salmon/anchovies,
Benefits of B3: Brain Health, Skin Health (UV irritation), ATP production, cell
signaling, DNA repair, Insulin sensitivity, arthritis, sleep, stress, hair growth- by
increasing oxygen, nutrient metabolism.
Adverse: flushing, itching skin and increased uric acid.

VITAMIN B6 (PYRODOXINE) – the forgotten B Vitamin.

B6 is a coenzyme for metabolism of Amino Acids, Neurotransmitter (the happy hormones- dopamine, serotonin, Gaba) It converts ALA from EPA/DHA.  Decreased homocysteine levels- a risk factor of cardiovascular disease.
What caused depletion of B6:
Birth Control Pills, Hormone replacement, antibiotics, diuretics (high blood pressure medication), highly refined diet and high carbs.

Signs of Vitamin B6 deficiency:
Numbness, trigger finger (finger lock), joint pain, carpal tunnel syndrome, depression, sensitivity to light, fissure tongue (numbness, or tongue not pink)

Lab Markers for B6 Deficiency:
Homocysteine levels greater than 9. It needs to be below 9, AST below 10 – Heart, liver, kidneys, and brain.  MCV greater than 92. Best if it is below 90. (this is a marker for Red Blood Cells). This means that a person is deficient in B Vitamins- B6, B12, B9, and B1, – and can create anemia.   Remembering dreams- If you cannot remember your dreams, there is a likelihood that you are deficient in B6.
The recommended kind of B6:
P5P- PYRIDOXAL- 5 PHOSPHATE
Straight Vitamin B6 is taken in large amounts and can damage the nerves.
VITAMINB9-FOLATE/FOLIC ACID
B9 is involved with Cell replication, Amino Acid synthesis and DNA repair.  Folate is the natural form and is found in green leafy veggies, yeast, avocados, fish, and organ meats.
Folic Acid is a synthetic form- it is Mono glutamate, fully oxidized, more stable, and greater bioavailability, however, folate is converted to active form in the GI.  Folic acid converts to active form in the GI, liver and other tissues.   But because the process is slow, it can create a buildup of folic acid that can increase cancer risk as well as other tissues. That is why Folate, the natural form, is superior! And Better!.
Causes of Deficiency:
Increase of Alcohol, Low dietary intake, smoking, pregnancy, cancer, inflammation, and irritable bowel syndrome (IBS).

Symptoms of B9 Deficiency:
Increased homocysteine levels, increased risk of cancer, increased cardiovascular
disease, infertility, migraines, depression, decreased neurotransmitters, detox issues, Anemia.
Lab Markers:
Homocysteine, MCV – should be below 92
Genes: MTHFR- C677T- If one copy, it would be 40% reduction
If two copies- it would be 75% “
Recommended: 

Methyl Folate, and 5 Methyl tetrahydrofolate
Co-factors: Vitamin C, Vitamin E, Riboflavin, P5P, B12 (Methyl cobalamin),
MSM, Glycine, Magnesium, and choline.

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        Please consult your physician for personalized medical attention.