The Family of B Vitamins
March 21st, 2008The family of B vitamins consists of 8 vitamins, all of which are needed by the human system to function properly. All B vitamins are needed to help cells grow and reproduce properly. This group of vitamins is commonly known as the B Complex. The following is a listing of these vitamins and the benefits they contribute to your health:
1. B1 (Thiamine) is critical for mental function and nerve growth
2. B2 (Riboflavin) is required for cell growth and release of energy
3. B3 (Niacin) is required for proper cellular functioning and reduces serum cholesterol levels
4. B5 (Pantothenic Acid) breaks down fat so that it can be converted to energy; is needed for the synthesis of Vitamin D, hormones and RBC
5. B6 (Pyridoxine) converts amino acid to protein and synthesizes enzymes and prevents heart disease
6. Biotin breaks down fat, protein and carbohydrates into energy
7. Folic Acid promotes cell growth and cell division. It also prevents birth defects and heart disease -
8. B12 (Cobalamine) converts carbohydrate, protein, and fat into energy. It also makes red blood cells and helps prevent heart disease.
Vitamin B12 - Facts
First, it should be known that most people get enough of B Vitamins from their food with the exception of Vitamin B-12 and Folic Acid. Over 24% of people between the ages of 60-69, and over 40% of people 80 years and older are deficient in B-12, due to a decrease in secretion of an intrinsic factor necessary for Vitamin B-12 absorption. Another fact is that lack of B-12 causes pseudo-senility that produces Alzheimer-like symptoms. Many people probably do not realize that you can have a “normal” blood test and still have insufficient B-12 to carry out metabolic functions. Although many people know it, it is best to acknowledge that B-12 deficiency can also cause pernicious anemia.
Vitamin B-12 can be found only in animal foods such as fish, chicken and dairy foods. Vegetarians are also more susceptible to B-12 deficiency.
B-12 and Supplementation
Supplementation of B-12 is recommended as an anti-aging insurance, especially after age 50. The stomach, even in the presence of atrophic gastritis due to the crystalline form, can absorb a B-12 supplement pill. A typical multiple vitamin pill with 6 mcg of B-12 contains the minimum requirement to prevent B-12 deficiency. However, in older persons, 500 mcg per is more appropriate for anti-aging purposes. It is advisable to begin taking it B-12 in your 50s and 60s.
Folic Acid (Vitamin B9)
Much has been in the news about the efficacy of folic acid recently. This news mainly concerns the salutary effects it can have in preventing diseases.
What does folic acid do? Well, for one thing, folic acid metabolizes homocysteine (high homocysteine levels triple your chance of heart disease) and keeps it in check. As a result, it protects you from heart disease. If you get less than 350 mg of folic acid you are apt to have high homocycteine levels.
A few facts about folic acid:
1. The average American over 50 years old takes in only 130 mg of folic acid per day.
2. The less folic acid in the blood, the more your arteries are going to be narrowed and clogged.
3. Smokers need 3 times more folic acid to have the same benefits as non-smokers.
It has been discovered that folic acid preserves mental function as you age. People with low folic acid levels are more likely to have depression, dementia, memory loss and other psychiatric symptoms. Depression has also been relieved by as little as 400 mcg of folic acid in those with deficiency.
Where is folic acid found? Foods such as dried beans, spinach, citrus contains the most folic acid. It is interesting to note that your body absorbs and uses up to 50% of the folic acid in the food you eat. However, a supplement is recommended in order to afford added insurance and to make sure that homocysteine levels are kept low. Generally, though, you can get enough folic acid from food. Lastly, 300-400 mcg a day helps to depress homocysteine hazard, cancer threats, and reverse psychiatric disorders. This amount can usually be found in a good multi-vitamin pill.
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