C. W. Randolph, M.D.
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 BECAUSE THE b vitamins WORK TOGETHER TO PERFORM SUCH VITAL TASKS AT THE CELLULAR LEVEL, YOU SHOULD TAKE A B-COMPLEX VITAMIN, NOT JUST ONE OR TWO OF THE b vitamins.
Take a B-complex that has 50-100 mg each of thiamine (Bi), riboflavin (B2), niacin (B3), pantothenic acid (B5), and B« (a water-soluble vitamin that exists in three major chemical forms: pyridoxine, pyridoxal, and pyridox-amine], along with PABA, choline, inositol, 50 micrograms (meg) of B12, and 400 meg of folic acid. |
Mike Adams, the Health Ranger
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 Most people taking antidepressants are deficient in the b vitamins (especially folic acid). Supplementing with b vitamins has been found to either make the antidepressant drugs seem more effective or eliminate the need for the drugs altogether.
The NewsTarget DrugWatch database aims to teach consumers how to protect themselves from the nutrient depletions caused by pharmaceuticals by compensating with nutrient supplementation through either foods or dietary supplements. |
Paula Begoun
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 Alterna claims white truffles are "the planet's richest source of b vitamins," yet even if white truffle were the top source of b vitamins, they would be useless to the hair because hair is dead and cannot absorb vitamins from foods (not to mention that the truffles would be rinsed down the drain. What a waste!).
Aside from the tiny amount of truffles in this product it also contains a cocktail of plant-based anti-inflammatories (such as nettle and cassia), although their positive effect is canceled by the inclusion of irritants like arnica and olibanum (frankincense). |
Bottom Line Health
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| These studies did not test whether b vitamins used by healthy people can help keep them healthy," Dickinson says. "Instead, they looked at whether b vitamins can treat or reverse heart disease in people who already have it. Vitamins should not be expected to perform like drugs— their greatest purpose is in prevention."
Alice H. Lichtenstein, director of the Cardiovascular Nutrition Lab at the US Department of Agriculture's (USDA) Human Nutrition Research Center at Tufts University, disagrees. |
Joe Graedon, M.S. and Teresa Graedon, Ph.D.
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 B Vitamins
A combination of b vitamins may reduce nighttime leg cramps. Keep the dose of vitamin B6 below 100 milligrams per day to avoid nerve damage from long-term use.
Downside: The B-complex formulas available are not specifically designed to prevent leg cramps.
Cost: Approximately $11 for 100 tablets, or a 3-month supply
My husband has suffered horrible leg cramps at night all his life. He would writhe in pain.
I read that b vitamins might help. He now takes multiple B-IOOs every day and has no leg cramps.
We found a "dose-response curve. |
C. W. Randolph, M.D.
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| Conversely, if your body is deficient in b vitamins, you will have higher levels of circulating estrogen. By now, you definitely know that increased estrogen levels lead to estrogen dominance—and estrogen dominance will most certainly lead to weight gain and the inability to get rid of that weight.
B vitamins also impact estrogen activity for the hormone receptors at the cellular level. Clinical studies have shown that high levels of intracellular (i.e., within the cell) B6 can decrease the binding response at the estrogen hormone receptor site. |
| BECAUSE THE b vitamins WORK TOGETHER TO PERFORM SUCH VITAL TASKS AT THE CELLULAR LEVEL, YOU SHOULD TAKE A B-COMPLEX VITAMIN, NOT JUST ONE OR TWO OF THE b vitamins.
Take a B-complex that has 50-100 mg each of thiamine (Bi), riboflavin (B2), niacin (B3), pantothenic acid (B5), and B« (a water-soluble vitamin that exists in three major chemical forms: pyridoxine, pyridoxal, and pyridox-amine], along with PABA, choline, inositol, 50 micrograms (meg) of B12, and 400 meg of folic acid. |
Ron Garner
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 Nevertheless, on a continual diet of processed food, or one that is mostly vegetarian, a deficiency in one or more of the b vitamins can develop. In earlier times, vitamin B was amply obtained from diets that included organ meats and whole grains, but few diets still include such foods. By
1970, Adelle Davis had already stated that, "the 15 or more b vitamins are so meagerly supplied in our American diet that almost every person lacks them."2
Vitamins in the B complex are required for metabolism in every cell in the body; they are central to the cellular production and release of energy. |
Dr. Steven R. Gundry
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 Typical daily doses: folic acid: 800-5,000 meg; B vitamins: 50-100 meg or mg (sold as B-50 orB-ioos, which have 50 or 100 meg and/or mg of each of the b vitamins above)
If You MuAt Cheat
11 I I 1 111 I
As you have heard me say, do what you can, with what you have, when you can, wherever you are. It's better not to get hung up on the small stuff, when the big stuff is what really counts. If an occasional departure will keep you on the program, go for it. But, as you'll learn in Chapter 12, if you stray, make up for it the next day. þGot a sweet tooth? |
| Typical daily dose: 500-1,000 mg
Folic Acid and Other b vitamins Mixed b vitamins include thiamin, riboflavin, niacin, vitamin B6 (pyridoxine hydrochloride), vitamin Bi2 (cyano-cobalamin), biotin, and pantothenic acid. Along with folic acid, they were among the first the government required in "enriched white flour. |
| Typical daily doses: folic acid: 800-5,000 meg; B vitamins: 50-100 meg or mg (sold as B-50 orB-ioos, which have 50 or 100 meg and/or mg of each of the b vitamins above)
If You MuAt Cheat
11 I I 1 111 I
As you have heard me say, do what you can, with what you have, when you can, wherever you are. It's better not to get hung up on the small stuff, when the big stuff is what really counts. If an occasional departure will keep you on the program, go for it. But, as you'll learn in Chapter 12, if you stray, make up for it the next day. þGot a sweet tooth? |
Ron Garner
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| The main sources of b vitamins are liver, brewer's yeast, wheat germ, and rice polishings. When supplementing, we should always look to food sources that supply the whole complex of vitamin B rather than taking the chemical versions of individual, or combination, vitamins. The body only recognizes nutrition from whole, living foods and herbs as complete vitamin sources.
Iron
Closely related to the b vitamins for energy production is iron. A deficiency of this mineral can lead to anemia, with symptoms such as fatigue, short attention span, weight loss, and irritability. |
Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
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 Vitamins B6, B,2, Yes Without b vitamins, your neurotransmitters don't work efficiently. folic acid To compound matters, without b vitamins, your homocysteine levels rise, and that doubles the risk of developing Alzheimer's. Homocysteine is an amino acid associated with stroke, heart disease, and Alzheimer's. Although no study has demonstrated a benefit of supplementation to your thinking process, the products are generally safe, and anecdotal evidence is enticing. We recommend a supplement with 400 micrograms of folic acid, 800 micrograms of B,2, and 40 milligrams of B6 a day. |
Michael Pollan
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 Also, a diet particularly rich in plant foods, as the French and Mediterranean diets are, supplies precisely the b vitamins that drinking alcohol depletes. How fortunate! Someday science may comprehend all the complex synergies at work in a traditional diet that includes wine, but until then we can marvel at its accumulated wisdom—and raise a glass to paradox. |
Jonny Bowden, M.A., C.N.S.
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 Complex
I put the majority of my clients on b vitamins. Energizing for many people, b vitamins are necessary for metabolizing carbohydrates, fats, and proteins, and your need for them increases significantly when you are under stress. A lot of people just plain feel better on them. Certain members of the B vitamin family, like B5, B6, choline, and inositol, have special importance to people on weight loss programs. Choline is important in the transport and metabolism of fats, while inositol is important for the uptake of fatty acids by the cells. |
Mike Adams, the Health Ranger
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 The synthetic forms of b vitamins, the non-coenzyme forms, or the cheapest minerals they can find and so on. That fools many consumers who do not know the difference.
Dr. Liers: I also want to talk a little bit about excipients. You need a certain amount of excipients to make something. You cannot do without them. For example, if you make a 3-milligram melatonin, and it is in the smallest number-four cap you can get, you still must have a hundred milligrams of something else filling it up.
The drug industry uses dicalcium phosphate. I do not go near dicalcium phosphate. |
Mike Adams, the Health Ranger
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| For my wife, I actually designed a formula called Myo-Mag, which is mainly magnesium malate, but it has the coenzyme b vitamins, and if you look at the Kreb's cycle, she had a functional magnesium deficiency. She was not using magnesium -- even though she had plenty in her blood. Well, magnesium malate has this beautiful property; the malic acid actually kicks the Kreb's cycle into gear. Once you have the Kreb's cycle kicked into gear, then you need the magnesium to make the ATP or to use the ATP. Magnesium malate is wonderful. |
Michael Pollan
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| In the 1930s, with the discovery of vitamins, scientists figured out what had happened, and millers began fortifying refined grain with b vitamins. This took care of the most obvious deficiency diseases. More recently, scientists recognized that many of us also had a deficiency of folic acid in our diet, and in 1996 public health authorities ordered millers to start adding folic acid to flour as well. |
Mike Adams, the Health Ranger
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| I put coenzyme b vitamins in Myo-Mag and I buffered it. A lot of people who are chemically sensitive, if their body gets acidic they cannot function. They will use baking soda to neutralize themselves. My wife was highly chemically sensitive for 10 years. When I designed Myo-Mag for her, she could not take any vitamin, or just maybe a couple of things that were very simple. Afterwards, she could take any vitamin. She had ATP! The world is not going to get any better by sitting back or waiting for improvement. |
Paula Begoun and Bryan Barron
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 The ingredients allegedly responsible for such effects are vitamin E and various b vitamins, including niacinamide. This lipstick also contains an appreciable amount of glycerin, which helps attract moisture to the lips and keep it there, temporarily making them appear fuller. The amounr of vitamins in this lipstick is negligible relative to the other standard ingredients, and vitamins won't add volume to lips, at least not in any way close to what collagen or hyaluronic acid dermal injections can accomplish. But that doesn't mean this isn't a wotthwhile lipstick. |
Michael Pollan
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| The French paradox too has been variously attributed to the salutary effects of red wine, olive oil, and even foie gras (liver is high in b vitamins and iron). Yet when researchers extract a single food from a diet of proven value, it usually fails to adequately explain why the people living on that diet live longer or have lower rates of heart disease or cancer than people eating a modern Western diet. The whole of a dietary pattern is evidently greater than the sum of its parts.
Some of these dietary parts flagrantly contradict current scientific thinking about healthy eating. |
| Different nutritionists have given the credit for the benefits of whole grain to different nutrients: the fiber in the bran, the folic acid and other b vitamins in the germ, or the antioxidants or the various minerals. In 2003 the .American Journal of Clinical Nutrition* published an unusually nonreductionist study demonstrating that no one of those nutrients alone can explain the benefits of whole-grain foods: The typical reductive analysis of isolated nutrients could not explain the improved health of the whole-grain eaters.
For the study, University of Minnesota epidemiologists David R. |
| What their senses couldn't tell them, however, is that the germ contributed some of the most valuable nutrients to the flour, including much of its protein, folic acid, and other B vitamins; carotenes and other antioxidants; and omega-3 fatty acids, which are especially prone to rancidity.
The advent of rollers that made it possible to remove the germ and then grind the remaining endosperm (the big packet of starch and protein in a seed) exceptionally fine solved the problem of stability and color. |
Mike Adams, the Health Ranger
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 He was treating patients with injectable high-dose b vitamins -- a safe, natural treatment -- and in doing so was actually helping patients heal.
The armed agents smashed down the door, rushed into the clinic like a SWAT team with guns drawn, terrorizing the patients and shouting at them to put their hands in the air. Over the next fourteen hours, agents rifled through Dr. Wright's clinic, seizing patient records, computers, vitamin supplies, and various natural therapy products. The FDA illegally held on to confiscated items, including the computers needed to run his clinic, for three years. |
Joerg Gruenwald, Ph.D.
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 ACTIONS AND PHARMACOLOGY
COMPOUNDS
Glucosinolates: chief components glucotropaeolin, yielding benzyl cyanide when the plant is bruised
Ascorbic acid (Vitamin C) and b vitamins in the seeds
Cucurbitacins
Cardiac steroids (cardenolides)
EFFECTS
The antibacterial action of cress has been demonstrated in various tests. It was completely inhibitory in the case of 3 microorganisms, although the antibacterial characteristics depended largely on the age of the plants used. An antiviral effect against the encephalitis vims Columbia SH, was demonstrated in tests on mice. |
Michael Pollan
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| As we've seen, processing whole foods—refining, chemically preserving, and canning them—depletes them of many nutrients, a few of which are then added back: b vitamins in refined flour, vitamins and minerals in breakfast cereal and bread. Fortifying processed foods with missing nutrients is surely better than leaving them out, but food science can add back only the small handful of nutrients that food science recognizes as important today. What is it overlooking? |
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