Henry Pasternak, D.V.M., C.V.A.
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 However, in nature all of the b vitamins are found as a complex together.
Signs of vitamin B12 deficiency may manifest themselves as anemia and neurologic deficits.70 In persons over age sixty-five, it was found that as high as 42 percent may have a B12 deficiency. In human patients, many neurological disorders have been treated with methylcobalamin. Published studies show that high doses of methylcobalamin are needed to regenerate neurons as well as the myelin sheath that protects axons and peripheral nerves. |
Prevention Magazine
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 The easiest way to make sure you get enough brain-boosting b vitamins is to eat foods containing enriched grains. One cup of enriched spaghetti, for example, has 0.3 milligram of thiamin, 20 percent of the DV, and 2 milligrams of niacin, 10 percent of the DV. Meat is also a - good source of these nutrients. Three ounces of pork tenderloin, for example, provide 0.8 milligram of thiamin, 53 percent of the DV. For niacin, 3 ounces of chicken breast deliver 12 milligrams, 60 percent of the DV. |
Gary Null, Ph.D.
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 Supplements that build the child's immune system are essential fatty acids, zinc, beta-carotene, ascorbic acid, and b vitamins. A mother can take these nutrients and pass them on to her child during breast-feeding.
Several homeopathic remedies can alleviate ear infections.
Eating Disorders (Anorexia Nervosa and Bulimia)
Anorexia nervosa is a long-term refusal to eat, stemming from physical, mental, and emotional factors. It's a problem seen mostly in women, particularly teenagers, who typically start out on a weight-loss program but then don't know when to stop. |
Judith Wills
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 In general, it isn't advisable to take high doses of just one of the b vitamins, unless with medical advice, as the group works synergistically together.
¦ Vitamin B1
THIAMIN
USA RDI 1.5 mg UK RNI 0.8 mg (females), 1.0 mg (males) EC RDA 1.4 mg Vitamin B1 is needed to release the energy from carbohydrate foods and helps to ensure that the brain and nerves have adequate glucose for their needs. A lack of B1 can lead to the deficiency disease ben beri. Heavy drinkers may be short of B1. An excess isn't harmful as it is excreted. |
| Although the protein content isn't too bad and there is plenty of iron and b vitamins here, basically the balance of the meal is all wrong. Carbohydrate represents only 19% of the calories in the meal, when we should be aiming for an average of 55-60%. There is less than a gram of fiber here—only about 3% of a day's requirement. The meal is high in salt. The high fat content is reflected in the fairly high calorie content, as fat is twice as calorific as either carbohydrate or protein.
The healthier version
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| For example, protein-rich cod is a good source of some b vitamins and selenium, but contains little calcium; while low-fat cheese is a good calcium source—and so on.
The last guideline of good nutrition is this: Don't believe that by cutting out things from your diet, you are necessarily doing your body a favor. Variety and balance are the most important elements, and within this framework there can be room for all kinds of food. Restriction isn't always a good thing. Good nutrition isn't just about cutting down items perceived to be "bad. |
| As they can't be stored in the body, it is important that adequate amounts of the b vitamins are eaten on a regular basis. Certain people will need more of the B group than others—for example, smoking, alcohol, illness, and stress deplete the body's levels.
The vitamins in the B group, like vitamin C, are depleted through the storage, processing, preparation, and cooking of food (see pages 208-9 for notes on how best to retain the water-soluble vitamins in food). |
Francois Couplan, Ph.D.
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 Apples contain b vitamins (Bl, B2, B5, niacin), small quantities of vitamin C (variable according to the variety - the 'Golden delicious,' for example, is one of the poorest in this vitamin) and rutin, a large number of minerals, sugars, pectin (apples are a commercial source of pectin), organic acids (malic, citric), tannin, enzymes and various substances.
They are tonic, refrigerant and depurative. Grated raw and eaten, they regulate peristalsis.
Apple peel tea is excellent, provided the fruits have been grown organically. It is diuretic and antirheumatic. |
The Complete Book of Alternative NutritionSelene Y. Craig, Jennifer Haigh, Sari Harrar and the Editors of PREVENTION Magazine Health Books
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| It also gives you almost half the DV of vitamin C and has hefty amounts of b vitamins. In comparison, a McDonald's-size portion of french fries has almost as many calories, more than ten times the fat and only a fraction of the vitamins.
How Low Can You Go?
Once you improve the quality of the food you eat, you're ready to start thinking about quantity. |
the Editors of PREVENTION
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 Deficiencies of vitamin C and b vitamins, in particular, and of magnesium can contribute to irritability, he says.
Exercise can also help. "Take out some of that irritability and aggressiveness in the gym and get the positive effect of some endorphins pumping through you," suggests Thomas Kruzel, N.D., former president of the American Association of Naturopathic Physicians, who practices in Portland, Oregon. Whatever the specific source or sources of the problem, though, herbs can be a part of the solution.
Kava Kava
Take 400 to 600 milligrams in capsule form with meals three times a day. |
Prevention Magazine
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| Lean meat is an excellent source of all the b vitamins, including niacin. Canned tuna is another good source, with 3 ounces providing 11 milligrams of niacin, 55 percent of the DV.
The Sleep Robbers
You already know that coffee can keep you up at night, but did you know that chocolate can also send your brain into overdrive? A serving of chocolate doesn't have as much caffeine as a cup of coffee or a cola, but it can have the same effect on your sleep, says Michael Bonnet, Ph.D., a sleep specialist and director of the Veterans Affairs Medical Center in Dayton, Ohio. |
Gary Null, Ph.D.
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| Endorphins, proteins naturally produced by the body, help us feel good and are enhanced by certain nutrients, particularly DLPA.
The b vitamins have an analgesic effect, and vitamin C alleviates gum sensitivity. Taking protease orally will speed up recovery from injuries and diminish the severity of pain.
Numerous herbs have pain-relieving properties specific to different conditions. Examples are dong quai for menstrual cramps, feverfew for migraines, and white willow bark for regular headaches.
A moderate exercise program will produce endorphins to help alleviate pain. |
| Other b vitamins...Include a B-complex supplement with approximately 150 mg of vitamin B6, 50 mg of B2, and 15 to 50 mg of Bl.
•Allergy Testing for Problem Foods...Since allergic responses to foods are a major cause of arthritis, skin and blood allergy tests, administered by a complementary physician, can be of value in that they reveal problem foods and chemicals. The foods to which people are highly sensitive must be completely eliminated, at least for a while. Later, some of them can be returned to the diet. |
| B Complex...B vitamins work as a team to enhance immunity. Pantothenic acid (B5), pyridoxine (B6), and B12 are particularly effective in immune system rebalancing. B5 is especially important because it is a building block of cortisone, one of the basic defense mechanisms of allergic response.
•Minerals...The mineral zinc may help correct food allergies when the problem stems from undigested food particles that are the result of insufficient production of hydrochloric acid in the stomach. |
| The vitamins and minerals associated with eye care are vitamins E and D for the general maintenance of healthy eyes; vitamin A for proper liver metabolism and digestion; vitamin C for ridding the bloodstream of toxins; glutathione for helping rid the eye of excess fluid; selenium, the carotenoids, niacin for increasing circulation; all the B vitamins; omega-3 and 6 fatty acids (found in fish oils) for decreasing inflammation, and a balance of magnesium and calcium for proper muscle control. |
| It is especially high in b vitamins, which are essential for good mental health. Vitamin E with selenium aids circulation, as do choline and inositol. Moreover, vitamin C, an effective free radical scavenger, builds the immune system and improves circulation. Research suggests that the amino acid L-glutamine is helpful for anyone with mental and emotional problems. Autistic children can benefit from papaya and pineapple enzymes to a degree when there are digestive problems related to a difficulty in breaking down protein. |
The Complete Book of Alternative NutritionSelene Y. Craig, Jennifer Haigh, Sari Harrar and the Editors of PREVENTION Magazine Health Books
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| It's also a significant source of iron, fiber and b vitamins. Rinse quinoa in cold water before cooking; otherwise it can taste bitter.
Dipping into Amber Waves
Once you stop eating meat, fish and poultry and cut back on dairy products, you'll probably find that there's a whole lot of empty space left on your dinner plate.
On the Reversal Diet, you fill up much of that space with starchy foods like bread, rice, pasta and cereals. All of your favorite starches fit into the diet as long they don't contain egg yolks or added fats. |
the Editors of PREVENTION
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| Part of that quality input, she says, consists of daily, high-quality supplements of antioxidants and b vitamins.
Learning to meditate when you have the chance so that you can truly relax and come in contact with your quiet centers would be tops on the list of psychiatrist James Gordon, M.D., director of the Mind/Body Center in Washington, D.C., and author of Manifesto for a New Medicine. Physical exercise would be next. "You need to get all that energy moving in a productive way, as opposed to just sitting and steaming with it," he says. |
Simon Mills and Kerry Bone
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 INTERACTIONS
Tannins inhibit absorption of minerals and b vitamins.
USE IN PREGNANCY AND LACTATION
No adverse effects expected.
EFFECTS ON ABILITY TO DRIVE AND USE MACHINES
No adverse effects expected. SIDE EFFECTS
Irritation of the stomach may occur in susceptible patients after oral doses.6 Contact dermatitis caused by the topical use of witchhazel has been reported in rare cases.33 In a study of 1032 consecutively tested patients, four were found to react to an ointment containing a 25% extract of witchhazel. |
the Editors of PREVENTION Magazine Health Books
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 New research suggests that increased levels of the b vitamins thiamine, riboflavin and B6 may make tricyclic antidepressants work better in elderly people, according to researcher Ms Bell, M.D., Ph.D., a psychiatrist at the University of Arizona Health Science Center in Tucson. But as with all medications, take vitamins only in consultation with your doctor. Vitamin B6 can be toxic when taken in high amounts.
Diarrhea
WHEN TO SEE YOUR DOCTOR
• You have diarrhea for more than one week.
• You're also losing weight. |
Janet Zand, LAc, OMD, Allan N. Spreed, MD, CNC, James B. LaValle, RPh, ND
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 If you take any of the b vitamins individually, you should also take a B-complex supplement at a different time of day.
¦ Lactobacillus acidophilus helps to balance the acidity of the body and thus speed healing. Take an acidophilus supplement for two weeks, following the dosage directions on the product label. If you are allergic to milk, choose a dairy-free formula.
¦ The amino acid lysine fights the herpes virus. Take 250 milligrams of L-lysine four times a day (on an empty stomach) for one to two weeks. Then take the same dose twice a week for three months. |
| For example, a lack of the b vitamins, especially vitamin B12, can give rise to a number of neurological symptoms, including memory loss, dizziness, weakness, uncertain balance, and disorientation, that are easily mistaken for signs of senility. This type of problem may be due to insufficient intake or to poor absorption; many older adults no longer secrete sufficient digestive juices to digest and assimilate nutrients well, so that even with a good diet, they may develop deficiencies. |
| Three days before an outdoor trip or outing, start taking a good B-complex supplement supplying 50 milligrams of each of the major b vitamins twice daily, and continue taking it throughout the trip.
¦ Do not chase bees, wasps, or hornets. If you spot a nest built by one of these stinging insects, stay away from it.
¦ Don't swat at or squash a yellow jacket. Studies have shown that the body of a crushed yellow jacket exudes a chemical that attracts and stimulates other yellow jackets in the area to attack. If you are being bothered by a yellow jacket, it's better to leave the area. |
| Carnitine, a substance related to the b vitamins but often grouped with the amino acids, is responsible for the conversion of long-chain fatty acids into energy. It is very useful for its ability to improve cellular oxygenation, and can be helpful for angina, arrhythmias, and recovery from a cardiac episode such as a heart attack. Carnitine has also been shown to lower triglyceride and total cholesterol levels, while at the same time improving HDL levels. Start by taking a dose of 250 to 500 milligrams of L-carnitine with breakfast. After one week, add a second dose, with lunch. |
| Take a B-complex supplement supplying 25 milligrams of each of the major b vitamins three times daily.
HERBAL TREATMENT
¦ Hyssop tea is a mild blood cleanser and also helps to reduce acidity. Take a cup of hyssop tea two or three times daily until your condition improves.
¦ Peppermint tea improves digestion and reduces acidity. Take a cup of peppermint tea with meals.
HOMEOPATHY
¦ Carbo vegetabilis is good for acidosis accompanied by digestive problems such as acid indigestion, gas, and bloating. |
Simon Mills and Kerry Bone
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| The trophorestoratives were thus often combined with other tonics and convalescent foods such as molasses, yeast and malt extract (now known as rich sources of the b vitamins), oatmeal and other cereals.
Application
Trophorestoratives may be taken as required or before food.
Long-term therapy with trophorestoratives is generally the norm.
References
Liao JF, Jan YM, Huang SY et al. Evaluation with receptor binding assay on the water extracts of ten CNS-active Chinese herbal drugs. |
Marcia Zimmerman, C.N.
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 Look for the brands listed above under b vitamins that use Albion amino-acid-chelated minerals. You may only have to supplement with additional magnesium and potassium.
Where Do I Get These Exact Combinations?
You will be able to get a good multiple vitamin and Albion chelated mineral formula that comes very close to my recommendations. The dosage for such a formula is about 6 capsules per day for adults and three a day for children. Add to this extra magnesium, vitamin C, Masquelier's OPC, Berkem's OPC Gold or Pycnogenol, fatty acids, and digestive enzymes. |
Simon Mills and Kerry Bone
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| It has also been suggested that this rash may be due to a deficiency of one of the b vitamins, but a clinical trial of 100 mg of nicotinamide per day failed to have a significant effect.77 The rash quickly regresses if kava intake is ceased. A clinical pharmacological evaluation of DHM found that doses of 300-800 mg per day produced a scaly skin rash in a high percentage of subjects.18
The adverse effects of heavy kava usage in an Australian aboriginal community have been reported.78 Kava users were more likely to have adverse biochemical and haematological changes and the typical scaly rash. |
American Medical Publishing
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| Also helpful is vitamin E and the b vitamins. Vitamin C is widely believed to help respiratory infections clear up faster, and without resorting to antibiotics.
No. 18 - Cardizem — Prescribed for angina pectoris, chest pains, high blood pressure, prevention of second heart attack and Reynaud's disease. A calcium channel blocker.
Potential Dangers — Another of the popular calcium channel blocker drugs. These drugs have been associated with increased risk for cancer. Also, this drug may have severe side effects if used in combination with anti-psychotic medications. |
Robert Hass, M.S.
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 Now, it seems, a deficiency of b vitamins may be part of the problem. Researchers from the U.S. Department of Agriculture (USDA) working at Tufts University took blood samples from 1,100 aging men and women in Massachusetts. The researchers found excesses of homocysteine in 29% of the volunteers over age 67 and in 40% of the patients over age 80. The higher the homocysteine readings, said the scientists, the lower the amounts of folic acid and vitamin B6. Since the elderly may have trouble absorbing adequate vitamin B12, many should take a B-complex vitamin supplement. |
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