| Here's a primer on the most important b vitamins, including what they do in the body, and how to restore appropriate levels of each.
Vitamin B12 (Cyanocobalamin)
The B]2 molecule is the largest and most complex of all of the vitamin molecules. Sources in the human diet include seafood, poultry, and dairy products. Little or none is found in plant foods.
You don't need much of this nutrient, and your body is capable of storing it. Deficiency can take a long time to occur in a generally healthy young person. |
David Wolfe
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 Alcohol destroys the b vitamins. Romaine lettuce, broccoli and spinach contain excellent quantities of the B complex, including thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6) and folic acid (B9). I used to be quite a "social drinker" before I became a raw-foodist As I began eating significant quantities of raw foods, I no longer would feel hangovers after a night of drinking with friends.
Or... Fruit:
1 cantaloupe
Eat one whole cantaloupe. Cantaloupe is, overall, the richest fruit in b vitamins. |
Hyla Cass, M.D.
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 A natural product of protein metabolism in the body, homocysteine can accumulate when there aren't enough b vitamins to break it down into harmless byproducts. Controlling homocysteine levels in the body is an important part of heart health.
Homocysteine affects the walls of arteries in at least four ways:
1. By doing direct damage to the cells that line the arteries, making them vulnerable to the formation of plaque, scab-like growths on the inner artery wall that can slow or stop blood flow to the heart.
2. By affecting the "tightness" and flexibility of blood vessels. |
| Unless otherwise advised, take supplements with food to aid in their digestion and to prevent side effects such as nausea, often due to the b vitamins.
As you read later chapters for specific drugs and conditions, you will learn in-depth about many of the vitamins, minerals, antioxidants, and accessory nutrients listed in Table 2.1 on page 32.
I also recommend adding, daily:
• 30 mg of coenzyme Qjo< an antioxidant and heart health promoter (more on this nutrient in Chapter 4).
• 1 gram (1,000 mg) of fish oil, twice daily, to supply omega-3 fatty
1 TABLE 2.1. |
Mike Adams
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 In fact, in a study, lab rats that were denied b vitamins and macro-minerals such as calcium and magnesium quickly became alcoholic when given the choice between plain water versus water with 10 percent alcohol.
Once they were supplied vitamins and minerals—notably calcium, magnesium and an assortment of B vitamins—90 percent of them were able to kick the alcohol addiction. Now, animal studies don't always translate perfectly to human studies, but in this case, they indicate something that's quite true in humans. People who lack good nutrition are far more easily addicted to alcohol. |
Dr. Steve Blake
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 This is another example of how all of the b vitamins work together.
PLP can help transfer amino groups from one amino acid to another in a process called transamination (moving amino acids). In this way PLP can help make nonessential amino acids in the body. Along with other nutrients, PLP also functions in the synthesis of heme, a part of hemoglobin. Some forms of vitamin B6 help hemoglobin pick up and release oxygen.
PLP from vitamin B6 serves as a coenzyme in the synthesis of nucleic acids such as DNA (deoxyribonucleic acid) and RNA, (ribonucleic acid). |
Tori Hudson, N.D.
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 Alcohol use depletes stores of b vitamins in the liver and also has estrogenic effects on the body.
Nutritional Supplements
Before beginning the discussion on nutritional supplements, it is important to explain the concepts of free radicals, antioxidants, and free radical scavengers. There are several ways to define a free radical, but a definition I like is, "an atom or group of atoms that has at least one unpaired electron and is therefore unstable and highly reactive. |
Dr. Steve Blake
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| Metabolism
Catabolism = Breaking down of components Anabolism = Building up of components
CATABOLISM AND ANABOLISM
The primary role of the b vitamins is catalyzing energy production in the body. One side of metabolism is catabolism. Catabolism is the breaking down of carbohydrates, fats, and proteins, often to produce energy, as shown in Figure 1-1. The other side of metabolism is anabolism. Anabolism is the building up of components, for example, building a protein from amino acids. |
Tori Hudson, N.D.
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| Alcohol also depletes the nutrient status of many b vitamins and minerals such as magnesium. These deficiencies and nutritional imbalances can lead to difficulty in regulating muscle function and worsen muscle spasms during menstruation. Alcohol may also interfere with the liver's ability to metabolize hormones effectively and efficiently. This may lead to heavier flows. A heavier amount of blood creates more clots, and the passage of clots will trigger an increase in the uterine muscle spasms. |
| Vitamin A, vitamin C, the carotenes, vitamin E, zinc, and the b vitamins all play an important role in immune enhancement. Increasing antibody response, stimulating helper T cells, enhancing white blood cell response and function, and directly killing the virus or bacteria are just some of the ways in which these supplements can be helpful during an infection of any kind.
Many herbs have also been shown to have antimicrobial and immunostimulating effects. Allicin extracts from garlic may hold the most promise for inhibiting bacterial infections. |
Bill Sardi
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 European Journal Biochemistry 268:4177-82, 2001]
Since many B vitamin and multivitamin formulas provide this much vitamin Bl, and since b vitamins are known to be "growth" vitamins, it would be wise not to overdose on thiamine once cancer is diagnosed.
Some researchers believe over-nourished, over-supplemented populations could be a reason why developed countries have higher rates of cancer than do undeveloped nations. [Anticancer Research 20: 2245-48, 2000]
However, deficiencies of Vitamin Bl can prevent the growth of healthy cells. |
| Biofactors 14: 191-96, 2001]
Since colon cancer takes years to progress into malignant tumors, it is unlikely that nutrients such as b vitamins (folic acid, B6, B12) and selenium will ever conclusively be shown to prevent this type of cancer. It is known that people with adenomatous polyps have low blood serum levels of selenium. Based upon the best available evidence, selenium supplementation is something that should be encouraged given the widespread evidence that this trace mineral protects against a wide variety of tumors. |
| Gastroenterology 112: 1163-68, 1997]
Other b vitamins and colon cancer
Data from the Iowa Women's Health Study shows that the risk for colon cancer declines with intake of foods and supplements that contain folic acid, vitamin B6 and B12. Women with high folic acid intake and low consumption of alcohol appear to be at the lowest risk for colon cancer. [Nutrition & Cancer 43: 152-58, 2002]
Colon cancer patients are known to have lower circulating blood plasma concentrations of vitamin B6. |
| Other b vitamins and colon cancer... 316
Zinc ... 317
Selenium ... 317 Butyrate ... 317 Resveratrol... 318
Antioxidant supplements and colon cancer... 318 Collagen ... 320 Garlic... 320
Curcumin (turmeric), quercetin (onions)... 321 Estrogen ... 321 Lesser known risk factors for colon cancer... 322
SUMMARY... 323
Summary and recommendations... 323
Preventive measures for colon cancer... 323
Diet and health habits ... 323
Prevention: dietary supplements... 324
Treatment of active disease: dietary supplements... 324
Case Study: Lonnie, irritable bowel and colon cancer sufferer... |
| Use of a multivitamin that contains folic acid along with other b vitamins has been shown to decrease the risk for breast cancer. [Journal American Medical Assn 281: 1632-37, 1999]
Alcohol also may induce a shortage of vitamin B12 which can increase the risk for breast cancer. [European Journal Clinical Nutrition 58: 1518-24, 2004] A vitamin B12 deficiency is now considered a risk factor for breast cancer. [Nutrition Reviews 57: 250-60, 1999]
Studies show that folic acid deficiencies are related to estrogen-negative breast cancer, but not estrogen-positive breast cancer. |
| An acid state is required to absorb many nutrients from foods and supplements, such as iron, calcium, zinc, vitamin C and b vitamins. Frequent use of antacids often results in a vitamin B12 deficiency. The bladder must maintain acidity or bacteria will adhere to the bladder wall, resulting in bladder infection.
The only exception to the rule is in the oral cavity where acid-forming streptococcus bacteria reside. The acidity of Streptococcus then eats through the enamel in teeth, resulting in dental cavities. |
Dr. Steve Blake
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| In each step, coenzymes made with b vitamins are essential. These coenzymes are discussed in the text and will be abbreviated below. The key to the enzyme abbreviations is in Figure 1-24.
STEP 1, BREAKING DOWN BLOOD SUGAR
The first step starts with glycogen, which, as you may recall, is the storage form of glucose, blood sugar. This first step breaks the glycogen down to glucose. This is done with the help of vitamin B6 (PLP). Next, glucose is changed into pyruvate. This is done with the assistance of niacin (NAD). |
| Figure 1-24 Energy production and the b vitamins.
STEP 2, THE CENTRAL COENZYME
The second step in energy production produces acetyl-coenzyme A. Pyruvate is made into acetyl-coenzyme A with the help of enzymes made from niacin (NAD) and thiamin (TPP). Acetyl-coenzyme A can also be made from some amino acids with a little help from folate (THF), niacin (NAD), and vitamin B6 (PLP). Vitamin Bp may also be involved in amino acid transformation to ready the amino acids for this step. |
| B vitamins together. A deficiency of riboflavin prevents the activation of pyridoxine, so taking pyridoxine by itself is not a good idea. Riboflavin in the forms of FMN and FAD coenzymes is also required by the mitochondrial electron transport chain for energy metabolism, as seen in Figure 1-7. Riboflavin is also needed by the tricarboxylic acid (TCA) cycle during energy production. This cycle has also been known as the Krebs cycle. |
Hyla Cass, M.D.
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| For instance:
• b vitamins can protect you from depression, anxiety, stress, confusion, fatigue, mental dullness, and emotional fragility, and can even boost your IQ.
• The minerals magnesium and calcium have hundreds of functions in your body, and promote bone health, steady heartbeat, and flexible, open blood vessels. These minerals also help improve asthma symptoms and reduce muscle cramping.
• Vitamin K promotes bone health and healthy blood clotting. |
David W. Grotto, RD, LDN
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 Mushrooms are also a good source of b vitamins such as riboflavin and pantothenic acid. White, crimini, and portobella mushrooms are excellent sources of potassium. White button mushrooms start out as a good source of vitamin D, but if exposed to ultraviolet light for just five minutes after harvesting, a single serving will contain a powerhouse punch of 869 percent of the daily value of vitamin D! The benefit of this level of vitamin D is currently being investigated. Polyphenols are the main contributor to the antioxidant activity of mushrooms. |
Jack Challem
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 He recommended that Bill take several natural mood-enhancing supplements, including 5-hydroxytryptophan (5-HTP), gamma aminobutyric acid (GABA), and b vitamins. During this time, the doctor was able to wean Bill from prescription antidepressant and antianxiety drugs.
Bill noticed an improvement within a couple of weeks,and after several months his wife commented that he was more like his old self.The doctor explained that the nutrients helped to restore normal neurotransmitter activity in Bill's brain, leading to more stable moods. |
| This proprietary supplement contains GABA, the SunTheanine brand of L-theanine, b vitamins, magnesium, and vitamin C. Taken regularly, it can take the edge off bad moods. If you want to take just one supplement to keep things as simple as possible, I highly recommend Mellow Mood. It's available from Carlson Laboratories (800-323-4141 or www.carlsonlabs.com).
5-HTP. If you have difficulty sleeping, take 50 mg of 5-HTP (5-hydroxy-tryptophan) about one hour before bed. This supplement is the immediate precursor to serotonin, and it may reduce aggression. |
Brenda Watson and Leonard Smith
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 The liver depends on certain nutrients: the most important are antioxidants such as vitamins A, C, and E; the B vitamins; the minerals selenium and magnesium; and the amino acids glutathione, cysteine, glycine, taurine, and glutamine. People who are deficient in their dietary intake of fresh fruits, dark colorful vegetables, and cruciferous vegetables such as broccoli, cabbage, and Brussels sprouts could be lacking nutrients needed for proper detoxification. Those who are protein deficient may have a real problem with phase II detoxification, as this is where the amino acids are derived. |
| You'll want a formulation that includes the full spectrum of b vitamins, including the activated forms of B2 and Bfi (riboflavin-5 -phosphate and pyridoxal-5 -phosphate, respectively). You'll also want a multivitamin formula that includes vitamin D3, and make sure the vitamin E is in the form of d-alpha-tocopherol. Avoid the "dl" form, which is synthetic. You'll want a high-potency vitamin C (about 1,000 mg) provided by ascorbic acid. An additional form of vitamin C, ascorbyl palmitate, which is a fat-soluble antioxidant, can enhance the formula. |
Hyla Cass
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| A natural product of protein metabolism in the body, homocysteine can accumulate when there aren't enough b vitamins to break it down into harmless byproducts. Controlling homocysteine levels in the body is an important part of heart health.
Homocysteine affects the walls of arteries in at least four ways:
1. By doing direct damage to the cells that line the arteries, making them vulnerable to the formation of plaque, scab-like growths on the inner artery wall that can slow or stop blood flow to the heart.
2. By affecting the "tightness" and flexibility of blood vessels. |
| Be sure to take it along with other b vitamins to avoid imbalance.
Vitamin B12 (Cyanocobalamin)
Vitamin Bl2 is deficient in 12 to 14 percent of depressed individuals. B12 deficiency is more likely to be a cause of depression in elderly people who don't absorb the nutrient well. In my own clinical experience, elderly individuals that appeared to have Alzheimer's disease have responded remarkably well to a series of B12 and folic acid injections, showing an increase in memory, thinking ability, and mood.
Dose: 500-1,000 meg daily. |
| Those "good" probiotic bacteria also produce nutrients, such as b vitamins, including vitamin B12, that are then absorbed through the wall of the colon and into the body; in a state of dysbiosis, these probiotics may not be able to produce enough of these nutrients to maintain health.
You should have one easy, comfortable bowel movement a day, with a soft texture and about (yes) two feet in total length. You should be able to sit down and comfortably eliminate when the urge strikes you. |
| See pages 48-52 for more on the b vitamins).
?Vitamin D: 1,000 mg daily.
LEVODOPA (L-DOPA)
This medication is used to treat Parkinson's disease (PD). It contains two synthetic forms of the neurotransmitter dopamine (levodopa plus carbidopa), which declines dramatically in Parkinson's sufferers. Without dopamine, muscles become progressively "frozen," and without the drug, he or she may not be able to move at all.
Action: In Parkinson's, there is a loss of dopamine-producing cells in the brain. Levodopa supplies the missing dopamine, allowing movement to be restored to varying degrees. |
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