Barnet Meltzer, M.D.
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 Its chief nutritional components are fiber, minerals, and b vitamins.
Selection and Care: Rice is sold dried, and can be stored indefinitely. Select brown, basmati, and whole grain varieties over refined white rice. Avoid prepackaged, powdered sauces, and flavor instead with natural herbs and spices.
Optimal Use and Combining: Brown rice can ground almost any meal: a leafy green salad, a tempeh dinner dish, a vegetarian paella. Mix with beans for proteins and add dense, crunchy vegetables like broccoli, mushroom, and asparagus for flavor. |
| In a process similar to the one described above for refined white sugar, refined white carbohydrates exhaust the body's supply of key b vitamins and essential minerals such as calcium, magnesium, and zinc. They impair the liver's detoxifying functions. Furthermore, they are much lower in fiber than their whole grain equivalents. White rice, which many Americans consider to be a healthy food choice, actually has zero nutrients and zero fiber.
Processed carbohydrates pollute the body. They are not a "clean" food? |
| White Refined Sugar:
White refined sugar, or sucrose, drains your liver, imbalances your adrenal glands, overtaxes your nerves, and depletes your b vitamins. It contributes to allergies, arthritis, premenstrual syndrome, and abnormal hormonal fluctuations in both women and men. It is the root cause of functional hypoglycemia (low blood sugar). It accelerates the onset of adult diabetes (high blood sugar). Perhaps most commonly, by setting up the body's energy level to hit a false peak and then crash back down, it causes chronic fatigue and an unstable metabolism. |
Dr. Julian Whitaker
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| Many of the b vitamins are important for the proper functioning of the brain and nervous system, and deficiencies can cause memory loss and, in some cases, severe dementia. Because free radicals are also produced during stress, antioxidant stores are depleted. By replacing these lost nutrients, you will help your body combat the ill effects of stress. A high-dose multivitamin and mineral supplement offers you the best protection. (For a listing of recommended daily nutrients, see Table 4.1 on page 100. |
Barnet Meltzer, M.D.
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| Nutrient Value: Corn is a solid source of b vitamins, minerals, complex carbohydrates, and dietary fiber. When preparing tortillas or polenta, keep in mind that cornmeal ground with water and lime (a Mexican tradition) is particularly nutritious because the lime activates and releases the niacin (vitamin B3) in the corn protein. Corn oil is high in polyunsaturated fat.
Selection and Care: In summer months, enjoy sweet corn on the cob. Look for firm, evenly colored husks and check the soft, hairlike strands at the top for any darkness or rotting. Buy organic corn chips and tortilla shells. |
Andrew L. Stoll
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 In summary I recommend on a daily basis the following:
• Vitamin E: 800 IU (International Units) per day of natural alpha-tocopherols (organic sources if affordable)
• Vitamin C: 1000 milligrams per day
• A good general multivitamin that includes magnesium, selenium, zinc, b vitamins (B12 and B6, folic acid, pyridoxine, nicotinamide), and coenzyme Q10.
Helping the 0mega-3s Work Better: Exercise, Relaxation, and Positive Cognitive Techniques
We live in a stressful world. |
John R. Smythies
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| These results may be due to the effect of the b vitamins on the immune system.
Recently Droge et al. suggested that AIDS patients must be treated on an individual basis, adjusting the dose to the needs of the patient as is done in the case of insulin treatment of diabetes [46]. Blood levels of cystine, cysteine, and glutamine need to be monitored. This creates difficulties for attempts to carry out double-blind, placebo-controlled therapeutic trials using only one dose of NAC. Clearly, much more research needs to be done in this field. |
J. Robert Hatherill
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 Biotin
A member of the b vitamins, B2 group, found in egg yolk and yeast. Blood brain barrier
A specialized barrier in the capillaries of the brain and spinal cord. It prevents the entry of many chemicals that easily cross into other organs.
Cadmium
A metal used in batteries, electroplating, paint pigments, and as a stabilizer for plastics. Cadmium is toxic to the kidney and liver, and is linked to prostate cancer.
Canavanine
An amino acid analog that is very similar in structure to the amino acid arginine. |
James Braly M.D. and Ron Hoggan M.A.
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 There are many reports of a wide range of such deficiencies, including deficiencies in the minerals calcium, magnesium, selenium, manganese, copper, iron, and zinc and deficiencies in vitamins C, D, A, E, K, and a wide range of b vitamins. And herein lies a serious difficulty in recognizing celiac disease. Deficiency in each of the vitamins and minerals listed above will produce a set of symptoms that can usually be distinguished from each other. For each deficiency, there is often a range of possible symptoms and sets of symptoms. |
| When our absorptive capacity is compromised by gluten, it is difficult to predict which of these b vitamins, and in what quantity, we should supplement. Because we excrete any excess that we do not need, conventional wisdom suggests oversupplementation, trusting urinary excretion for maintenance of optimal levels.
We are aware of at least one report of nerve injury as the result of excessive vitamin B6 supplementation in excess of 150 mg daily. We recommend exercising caution when supplementing with this B vitamin. |
Michael Janson, M.D.
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 There is no known toxicity from these nutrients at any of the doses that have been studied.
The b vitamins and vitamin C are water soluble. Water-soluble nutrients have a reputation of being quite safe in almost any doses because they are not stored in the body (except for vitamin B12, which is stored in the liver but is still not toxic). For the most part, any excess intake is readily excreted in the urine. This reputation for safety is almost entirely deserved, but not quite. |
| 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.
Brief examples of the therapeutic use of some of the B complex include the treatment of carpal tunnel syndrome and PMS with pyridoxine (B6) and the treatment of mental illness and high cholesterol levels with niacin (B3). |
| The normal flora maintain healthy intestinal function, and they also produce some vitamins, including vitamin K and some b vitamins. They are useful for the treatment of constipation or diarrhea and help manage both irritable colon and ulcerative colitis. In addition, they have antifungal, antibacterial and antiviral properties. These bacteria also produce some anticancer substances, and they help degrade some carcinogens.
The vaginal flora of healthy women are predominantly lactobacilli. Supplements of lactobacilli can prevent and treat vaginal, urinary tract and intestinal infections. |
Dr. Vern Cherewatenko and Paul Perry
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 In combination with other b vitamins, B6, found in chicken, fish, kidney, liver, pork, eggs, brown rice, soybeans, oats, whole-wheat products, peanuts, and walnuts, may play a role in reducing heart disease risk.
RDAs: Men—2 milligrams. Women—1.6 milligrams.
Possible negative effects of higher than recommended intake: Nerve damage, a complication for which many people with diabetes are already at risk; also extreme sensitivity to light.
Folate—cell-growth vitamin. Another good source of vitamin support to aid people with diabetes in their fight against heart disease. |
Ronald Klatz and Robert Goldman
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 Diet and exercise play a large part in our responses. The b vitamins in particular help our mind and body cope with stress, while regular exercise, particularly aerobic exercise, enables us to meet life's challenges with a more relaxed and healthy attitude—and fewer symptoms of negative physical stress.
MEASURING OUR INTERNAL AND EXTERNAL STRESS INDEX
In order to determine your current stress level, we've come up with a quick and simple life stress quiz you can take on your own. It's a test based on both external and internal stress factors and events that affect us daily. |
Barnet Meltzer, M.D.
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| Peanuts are rich in b vitamins and such minerals as magnesium.
Selection and Care: The same as for almonds.
Optimal Use and Combining: Peanuts combine better with acid fruits than do almonds. For example, they mix well with berries. They also add their distinctive flavor to whole wheat breads and certain Middle Eastern-influenced rice dishes. With a few exceptions, they don't usually pair well with vegetables. Peanut oil is high in polyunsaturated fat, which converts into trans-fatty acids when heated, so it's still better to use olive oil when cooking. |
Nicola Reavley
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 Niacin works with other b vitamins to perform its functions in the body. The amino acid, leucine, competes with tryptophan for absorption and diets low in niacin and high in leucine may lead to niacin deficiency disease. Niacin may also enhance the utilization of zinc and iron.7
Interactions with drugs
Niacin may reduce the toxic side effects on heart tissue of the anticancer drug adriamycin without reducing its effectiveness in the treatment of cancer. It may also enhance the effectiveness of anticonvulsant drugs such as phenobarbital. |
Ruth Winter
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 They provide a good source of b vitamins. The final report to the FDA of the Select Committee on GRAS Substances stated in 1980 that while no evidence on the available information on it demonstrates a hazard to the public at current use levels, uncertainties exist, requiring that additional studies be conducted. The FDA said GRAS status should continue while tests were being completed and evaluated. See Autolyzed Yeast. YEAST EXTRACT • See Yeast.
YEAST, MALT SPROUT EXTRACT • Used as a flavor enhancer. See Yeast. |
Kenny Ausubel
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 She dispenses vitamin C, yeast for b vitamins, and other vitamin and mineral supplements. "All I want is for that person to get well," Mildred declares. "If something else is going to help, more power to them." She has continued to experiment widely with other contemporary alternative practices, though the tonic remains the perennial.
"No study into the cause of cancer would be complete without weighing the nutritional factor," Hoxsey wrote in 1955. "Wrong eating habits unquestionably contribute to the origin and growth of many of the so-called incurable ailments. |
David Heber, M.D., Ph.D.
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 The enzymes that performed this function were helped by b vitamins and folic acid, which were also present in large amounts in plant foods. Today, the diet is the opposite of the ancient diet by being rich in methionine and poor in folic acid. About 10 percent of the population have an inherited tendency, based on several different genes, to have higher than normal homocysteine levels. Once again, modern man's diet has resulted in a gene-diet imbalance. |
| The Core Group of Vitamins and Minerals
•> A multivitamin/multimineral pill containing 400 micrograms of folic acid, about 5,000 IUs of vitamin A with half as beta-carotene, 45 to 60 milligrams of vitamin C, about 15 to 30 IUs of vitamin E, 20 milligrams of zinc with 3 milligrams of copper, and a series of b vitamins near the recommended dietary allowance (RDA). This is the basic vitamin pill that has the
RDA levels of all vitamins and minerals. If you take this and eat an equal amount in your diet, there will be no problem. Vitamin E, 400 IUs. |
Richard Gerber, M.D.
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 Mugwort helps assimilation of the b vitamins, and on the cellular level, it enhances the properties of RNA.14
Another unique essence which might be useful in treating neurological disorders is prepared from the Macartney Rose, a flower native to central and western China. The explanation given in Gurudas' text for its effectiveness is quite interesting if viewed from the perspective of neuronal elec-trophysiology. Macartney Rose essence apparently can be used to alter the electrical charge carried by neurons. |
Berkeley Holistic Health Center and Shepherd Bliss
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| Intestinal Flora
Healthy intestinal flora are essential, since they manufacture b vitamins. These friendly flora are also guardians against unfriendly flora, consuming and digesting them as they pass through the system. Some things that help create healthy flora are kefir, yogurt, miso, nuts, and seeds (peanuts, almonds, and sesame seeds in particular). Of course, a good diet will help maintain healthy flora. |
| No more than one-fourth teaspoon per day should be taken by an adult, since excessive amounts can dissipate b vitamins.
It is best to combine a small amount of Golden Seal with herbs for specific organs of the body to direct its healing effects to that part of the body: squaw vine and Golden Seal for uterus; cascara and Golden Seal for lower bowel; turkey rhubarb and Golden Seal for small intestine; centaury and Gold Seal for stomach and liver; eyebright and Golden Seal for eyewash. |
| Many vitamin supplements do not have the bases or yeasts necessary to process the b vitamins in your body.
Get mild exercise in the open air and sunlight, especially walking. This stimulates the soles of the feet, this is where the term labor comes from. All stages of labor are caused by uterine contractions. Like your heart and stomach, the uterus is an "involuntary muscle." Relaxing or contracting it is not under your conscious control. At this time, exactly what starts the labor processes is unknown to ordinary physical science. |
Marcia Zimmerman, C.N.
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 It contains corn meal, whole wheat, modified corn starch, partially hydrogenated soybean oil, corn syrup, brown sugar syrup, salt, nonfat milk, baking soda, dextrose, cinnamon, trisodium phosphate, vitamin C (sodium ascorbate), zinc and iron, vitamin A (palmitate), and the b vitamins thiamine mononitrate (B,), riboflavin (B2), niacin, pyridoxine hydrochloride (B6), and folic acid. Listed after niacin is blue 1 lake, and BHT is added for freshness. |
Nicola Reavley
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| Men
Women
Pregnancy
Lactation
USA 16 mg
14 mg
18 mg
17 mg
UK 17 mg
13 mg
13 mg
15 mg
Australia 19 mg
13 mg
15 mg
18 mg
As for the other b vitamins, niacin requirements are greater in women pregnant with or breastfeeding more than one child.
Supplements
Niacin supplements are available in nicotinic acid and niacinamide forms, both separately and combined. These have different applications. Sustained release niacin supplements are available and although these may reduce the skin flushing reaction caused by large doses of niacin, they may be more toxic to the liver. |
Earl Mindell and Hester Mundis
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 The standard of enrichment for white flour is replacing twenty-two natural nutrients with three b vitamins, vitamin D, calcium, and iron salts. That's not what I'd call enrichment, particularly since there is no guarantee that your body can utilize all, or any, of those added nutrients.
WHITE BREAD
Regrettably still America's favorite, white bread is made from highly processed wheat flour that has been milled and bleached, and therefore depleted of numerous nutrients that enrichment cannot replace. Ironically, this has a redeeming feature. |
Nicola Reavley
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| Several studies, including the Framingham Heart Study, have confirmed the link between low pyridoxine levels and high homocysteine levels Researchers analyzed blood samples from the study participants to assess levels of homocysteine and the relationship between b vitamins and carotid artery narrowing, which increases the risk of heart attack. The results showed that low intakes of folate and vitamin B6 were associated with high homocysteine levels. |
| DRIs have been published for the b vitamins, calcium, phosphorus, vitamin D, fluoride and magnesium. Others will follow in the near future.
RDAs are designed for those of average height, weight, nutrient absorption ability and stress levels; and those who do not fit into those categories may need more. RDAs contain a margin of safety to make allowances for individual differences in absorption and metabolism. The RDA can be used as a goal for planning individual dietary intake. |
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