B vitamins

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The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss and Long-term Health T. Colin Campbell, Ph.D. and Thomas M. Campbell II See book keywords and concepts

If you do not eat any animal products for tiree years or more, or are pregnant or breastfeeding, you should consider taking a small B12 supplement on occasion, or going to the doctor annually to check your blood levels of b vitamins and homocysteine. Likewise, if you never get sunshine exposure, especially during the winter months, you might want to take a vitamin D supplement. I would recommend taking the smallest dose you can find and making more of an effort to get outside.

Other studies have also found that a low level of vitamin C in the blood is linked to poorer cognitive performance in old age,68,69 and some have found that b vitamins,69 including beta-carotene,70 are linked to better cognitive function. The seven studies mentioned above all show that one or more nutrients found almost exclusively in plants are associated with a lower risk of cognitive decline in old age. Experimental animal studies have not only confirmed that plant foods are good for the brain, but they show the mechanisms by which these foods work.

The Whole Soy Story: The dark side of America's favorite health food Kaayla T. Daniel, PhD, CCN See book keywords and concepts

Microorganisms also pump up the levels of the b vitamins riboflavin, niacin, niacinamide, B6, pantothenic acid and folate, although they may slightly decrease levels of thiamine.1113 Fermentation also increases the levels of vitamin K, needed for healthy bones.14 Strong antioxidants have been reported in tempeh.1516 News stories reporting high levels of vitamin B12 levels in fermented soyfoods—particularly in tempeh—are not usually accurate. The most common molds used to manufacture tempeh, Rhizopus oligosporus, produce analogues of B12, not the physiologically active forms.

It is easy to digest and especially rich in b vitamins, minerals, omega-3 fatty acids and enzymes.6162 The traditional tempeh-making process is a long one. Dry whole soybeans are boiled, drained and hulled; soaked and prefermented for 24 hours; boiled again for an hour, drained and cooled; inoculated with Rhizopus oligosporus or another Rhizopus strain; wrapped in banana leaves; and allowed to ferment at room temperature for 24 to 48 hours. In addition to the mold, numerous bacteria, yeast and other microorganisms proliferate in tempeh.

The Natural Pharmacy: Complete A-Z Reference to Natural Treatments for Common Health Conditions Alan R. Gaby, M.D., Jonathan V. Wright, M.D., Forrest Batz, Pharm.D. Rick Chester, RPh., N.D., DipLAc. George Constantine, R.Ph., Ph.D. Linnea D. Thompson, Pharm.D., N.D. See book keywords and concepts

This reaction, which is sped up in the presence of moisture or heat, can cause the b vitamins to "bleed" through the tablet or capsule, discoloring it and also making the multiple smell. While the multiple is still safe and effective, the smell is off-putting and usually not very well tolerated. Liquid multiples in a soft-gel capsule—or tablets or capsules that are kept dry and cool—do not have this problem. Capsules are usually not as large as tablets, and thus some people find capsules easier to swallow. Some people prefer vegetarian multiples.

However, most athletes obtain enough b vitamins from their diet without supplementation,227 and supplementation studies have found no positive effect on performance measures for vitamin B2228,229 vitamin b3 (niacin [page 598]),230 or vitamin Bg.231 On the contrary, large amounts of niacin have been shown to impair endurance performance.

Some of the b vitamins, including thiamine (vitamin Bj), riboflavin (vitamin B2), and niacin (vitamin B3), may be adequately supplied by the typical Western diet, because they are added to white flour products and other foods that have been depleted of those vitamins. Another vitamin, biotin, is produced by intestinal bacteria in amounts that, along with typical dietary biotin intake, provide enough of this vitamin to prevent deficiency in healthy people. Pantothenic acid (vitamin B5), on the other hand, appears to be in short supply in the typical diet.

The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss and Long-term Health T. Colin Campbell, Ph.D. and Thomas M. Campbell II See book keywords and concepts

For example, the chapter on vitamins included information on the relationships between cancer and vitamins A, C, E and some b vitamins. However, in the report summary, we recommended getting these nutrients from foods, not pills or supplements. We explicitly stated that "These recommendations apply only to foods as sources of nutrients— not to dietary supplements of individual nutrients."1 The report quickly found its way to the corporate world, which saw a major money-making opportunity.

Anti-Aging Manual: The Encyclopedia of Natural Health Joseph E. Mario See book keywords and concepts

CONSTRAINTS: Water-soluble; Ultraviolet rays, light, aging; high intake of the other B Vitamins; exercise (a woman exercising hard for 30 to 50 minutes doubles her Riboflavin need), sweat, urine, tears; bakingsodaandpowderalkalinity; cooking; white sugar; antibiotics; coffee, tobacco, alcohol; oral contraceptives, estrogen; boric acid flushes B2 out in the urine; radiation; keratogenic drugs thalidomide, psychiatric drugs chloropromazine (tranquilizer), imipramine, and amitriptyline.

The Edge Effect: Achieve Total Health and Longevity with the Balanced Brain Advantage Eric R. Braverman See book keywords and concepts

The recommended daily allowance (RDA) for each is in parentheses, when available: Anxiety: kava (none established) Insomnia: inositol (none established) Elevated blood pressure: taurine Muscle spasms: branched-chain amino acids, including valine, isoleucine, and leucine (none established) Muscle tension: b vitamins, especially thiamine (men 1.5 mg., women 1.1 mg.) or riboflavin (men 1.7 mg., women 1.3 mg.

Vitamin B6, pantothenic acid, and other b vitamins also increase dream recall and promote satisfying sleep. Inositol and vitamin C can be helpful too. If drugs are necessary, anti-anxiety drugs, antidepressants, or anticonvulsants—such as Xanax, Klonopin, Neurontin, Desyrel, or Doxepin—and/or antihistamines are best. Occasionally, major tranquilizers such as Mellaril are necessary. However, the problem with using prescription drugs as sleep aids is that they are addictive. Instead, I recommend using the CES device, which I find to be the best treatment of insomnia developed to date.

The biochemical cause of alcohol and drug abuse may be helped by correcting deficiencies of b vitamins (especially niacin and thiamine), magnesium, zinc, and several antioxidants and amino acids (tryptophan and phenylalanine). These are all dopamine-friendly supplements. Even minor addictions must be thwarted in order to obtain total brain and body health. For example, almost everyone I know loves to eat chocolate. This indulgence has been used for centuries to self-medicate our low moods. Because of its pseudo-elevating effect, chocolate was once called the "food of the gods.

Chromium, rhodiola, and thiamine help to build dopamine, for example; manganese, lipoic acid, and huperzine-A address acetylcholine; inositol, b vitamins, and branched-chain amino acids are GABA-related; and vitamin B6, St. John's wort, and fish oils are used for serotonin-based therapies. The diets and supplement programs listed in this book are designed to work together. Specifically, the diets promote the absorption of the supplements. Therefore, for best results, use both these programs together. lifestyle The term lifestyle covers a broad spectrum of behaviors.

The Vitamin Revolution in Health Care Michael Janson, M.D. See book keywords and concepts

Several other nutrients are sometimes considered part of the B complex, such as choline, inositol, biotin, lipoic acid, para-aminobenzoic acid and dimethyl glycine. The b vitamins have a variety of functions, and they frequently work together. It was thought at one time that you had to take equal amounts of all the b vitamins to be balanced. This is not quite true, since some people need different amounts of each one for their particular metabolism, and high doses of individual b vitamins may be therapeutic for specific conditions.

B-Complex Vitamins There are quite a few b vitamins. Most are numbered (thiamine = Bl; riboflavin = B2; niacin or niacinamide = B3; pantothenate = B5; pyridoxine = B6; cobalamin = B12) but folic acid is not. Several other nutrients are sometimes considered part of the B complex, such as choline, inositol, biotin, lipoic acid, para-aminobenzoic acid and dimethyl glycine. The b vitamins have a variety of functions, and they frequently work together. It was thought at one time that you had to take equal amounts of all the b vitamins to be balanced.

Beat Diabetes Naturally: The Best Foods, Herbs, Supplements, and Lifestyle Strategies to Optimize Your Diabetes Care Michael T. Murray See book keywords and concepts

Especially important are the b vitamins and the minerals magnesium, chromium, zinc, and manganese. The use of multiple vitamin and mineral supplements is associated with at least a 30 percent reduction of diabetes risk in men and a 16 percent reduction in risk for women; however, the supplements used in these studies are in our opinion far from ideal.19 In Appendix H on pages 325-327 we provide our recommendations for selecting a high-quality formula, while a more in-depth discussion of the role of individual nutrients helpful in fighting diabetes is provided in Chapter 7.

Specific examples of nutrients that the diabetic needs more of include chromium, vitamin C, vitamin E, certain b vitamins, magnesium, zinc, and manganese. These nutrients will be discussed shortly and many will also be discussed in Chapters 8 and 9 as well. As you will see, supplementation with many of these nutrients leads to significant improvements not only in blood sugar control, but also in preventing complications. chromium The first nutrient to discuss is chromium, a trace element whose importance to human nutrition was not discovered until 1957.

Whole grains are a major source of complex carbohydrates, dietary fiber, magnesium and other minerals, and b vitamins. The protein content and quality of whole grains is also greater than that of refined grains. Diets rich in whole grains have been shown to be helpful in both prevention and treatment of diabetes, but they must have a low glycemic load (certainly below 20). See Appendix I, pages 328-336, for the specific values. To further improve blood sugar levels, we recommend taking PGX?a special fiber mixture?

Prescription for Nutritional Healing, 4th Edition: A Practical A-to-Z Reference to Drug-Free Remedies Using Vitamins, Minerals, Herbs & Food Supplements Phyllis A. Balch, CNC See book keywords and concepts

They are also a good source of the b vitamins, protein, and zinc. They are low in saturated fats and calories, and contain no cholesterol. The nutty taste of ground flaxseeds is pleasant, and they can be mixed with water or any fruit or vegetable juice. They can also be added to salads, soups, yogurt, cereals, baked goods, or fresh juices. You can grind these tiny seeds in a coffee grinder. If you prefer not to eat the seeds, you can use flaxseed oil as an alternative. Like the seeds from which it is extracted, organic cold-pressed flaxseed oil is rich in essential fatty acids.

Anti-Aging Manual: The Encyclopedia of Natural Health Joseph E. Mario See book keywords and concepts

Whitefish High Protein; Vitamins A; B Vitamins; Phosphorus; andiron. •FISH OILS Omega-3, unique long-chain polyunsaturated, fatty acid lipids; balance body chemistry, anti-disease; migraine headaches; for Immunity, asthma, allergies; forthe blood, and heart, lowers blood pressure, arthritis; menses, infertility; lupus; and cancer. SEE under Vitamins F. •FLOWERS Have aromatic essences. 2 tsp. of vinegar and 2 tsp. of sugar added to vase water lengthens table life of cut flowers. Many flowers are edible, including Pumpkin and Squash flowers, colorful and peppery Nasturtium blossoms, and others.

Living the Low Carb Life: Controlled Carbohydrate Eating for Long-Term Weight Loss Jonny Bowden, M.A., C.N.S. See book keywords and concepts

There were more cases of osteoporosis, rickets, and vitamin and mineral deficiency diseases, in large measure because of cereal-based diets (whole grains and legumes contain "antinutrients," pyridoxine glucosides and phytates, that respectively block absorption of b vitamins in the intestines and chemically bind iron, zinc, copper, and calcium and block their absorption). And the skulls of those living on modern foods revealed teeth filled with cavities and jaws that were misshapen and too small for the teeth (Dr.

Anti-Aging Manual: The Encyclopedia of Natural Health Joseph E. Mario See book keywords and concepts

Fat, unsaturated Fats, high Omega-3 oils for heart health, low saturated fat, and low cholesterol; B Vitamins; high Iron and Trace minerals, esp. Selenium, Zinc, and Fluorine; low Sodium. As the example of Jesus feeding fish to the multitude indicates, fish is nourishing food forthe Brain and awareness. Fish Varieties: Anchovy herring sardines Have Protein, Vitamins B-Complex and C, and Minerals. Bass More Protein than ground beef, half the Calories, and 2.7 grams of Fat. Bluefish Tainted with PCB's, and considered inedible from July, 1988 on in America.

In neurons, sugar-burning in the mitochondria for ATP requires Oxygen, b vitamins B1, B2,B3,B-12Biotin; the Minerals Magnesium, Manganese, Iron, Copper; Coenzymes Q-10, and Lipoic acid. One of three Brain Proteins, Glutamine is Brain fuel when blood sugar levels are low; it precurses GABA for concentration, and eliminates ammonia irritating to the Brain even at low levels. One-sixth of inhaled Oxygen forms fat-derived free radicals controlled by the Antioxidants. 25% of our Brain cells are especially prone to lipofuscin deposits of oxygenated fats; and Brain arteries tend to arteriosclerosis.

Gary Null's Power Aging Gary Null See book keywords and concepts

By increasing their level of b vitamins, either through diet or supplements, older people can lower their risk of acquiring these conditions. Dietary folic acid and vitamins B6 and B[2 have the strongest effects on helping to rid the human body of homocysteine, according to the American Heart Association. Several studies find that higher blood concentrations of b vitamins contribute to lower concentrations of homocysteine. The AHA also notes that other evidence ties low blood levels of folic acid to a higher risk of fatal cardiac disease and stroke.

Health and Nutrition Secrets Russell L. Blaylock, M.D. See book keywords and concepts

Vitamin C, zinc, and the b vitamins also play a role in wound healing, especially in the diabetic. An enormous amount of this evidence was presented at the American Diabetes Association Research Symposium on the Role of Oxidants and Antioxidant Therapy on Diabetic Complications held in Orlando, Florida, in November 1996.406 The information furnished at this symposium was published in the journal, Diabetes Care. Unfortunately, it has had little impact on doctors who treat diabetes.

We know, for instance, that even a single deficiency in one of the b vitamins can cause profound impairment of the immune system. A recent study among juvenile inmates in a correctional facility and young people in public schools demonstrated significant improvements in behavior simply by correcting even a single subclinical nutrient deficiency. The stronger and healthier our cells, the better they will be able to resist injury, disease, and heavy metal toxicity; and if injured, the more likely our cells will recover.

Earlier I said that one of the central events in all degenerative diseases is a loss of the cell's ability to produce sufficient energy: nutrition plays a major role in preventing energy loss by the neurons, a condition that can be alleviated by nutrients such as acetyl-L-carnitine, CoQIO, and the b vitamins. Genetic susceptibility also plays a role, since people who carry both copies of the apoE4 gene have a much higher risk of getting Alzheimer's disease than those with the apoE3 gene.

I would suggest 100 ug of selenium a day, double RDA levels of the b vitamins, 25 mg alpha-lipoic acid a day, 400 IU natural form vitamin E (mixed tocopherols), and 400 mg of magnesium a day. Effects of Mercury on the Immune System The internal damage caused by mercury exposure is not limited to the nervous system. The immune system can also suffer severe injury.64 Like the nervous system, the immune system is highly complex and involves many elements, including cellular components, cytokines, special hormones, and antibodies.

We know that sperm, like all other cells, depend on the b vitamins for energy production and cell maintenance. These include thiamine, riboflavin, niacinamide, pyridoxine (B6), panthothenic acid (B5), folic acid, and methylcobalamin (vitamin B12). The best source of these nutrients is a good wholesome diet consisting daily of five to ten servings of fruits and vegetables, adequate high-quality proteins, and complex carbohydrates low on the glycemic index. Minerals, including magnesium, zinc, chromium, and other trace elements also play a vital role in sperm health.

The multiple vitamin/mineral capsule should provide a total of 25-50 mg each of the b vitamins, such as thiamine (Bi), riboflavin (B2), and pyridoxine (Bf,), and 100 mg of niacinamide, etc. The mineral portion of your multivitamin should contain no iron, and either no or very small quantities of copper. Vitamin E 400 to 800 IU What we refer to as vitamin E is not really one substance in its natural state, but rather four different molecules, called tocopherols. They are named alpha, beta, gamma, and delta. Each form has a different function. Most assays look for antioxidant power.

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