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The Truth About B-Vitamins

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The Truth About B-Vitamins THE TRUTH ABOUT B-VITAMINS EXPLORING A COMPLEX TOPIC FUNCTIONS SOURCES DEFICIENCIES THE TRUTH SERIES THE TRUTH SERIES As a discerning user of natural health products, you want what is best for your health. However, misinformation and deceptive marketing often make it challenging to TABLE OF CONTENTS identify fact from fiction. The Truth Series was created by Advanced Orthomolecular Research (AOR) to share the evidence-based truth about the most controversial and confusing topics within the natural health industry. At AOR, we believe that truth and transparency are the most important values for any organization to uphold. As visionaries, we are committed to continuous innovation so that we can advance the world of natural health. As such, the Truth Series aligns with our vision of providing optimal products without compromise. Published in Canada by: Advanced Orthomolecular Research Inc. Making Sense of B Vitamins 5 Managing Editor: Randall Heilik Vitamin B Deficiencies — Signs and Causes 12 Associate Editor: Justine Cooke Authors: Randall Heilik, CHNC, BCoMS, Scientific Consultant The Vital Role Vitamin B Plays in our Life Story 24 Dr. Navnirat Nibber ND, BSc, AOR Medical Advisor Dr. Aaron Zadek B.Sc. ND, Medical Advisor De-Mystifying Methylation 30 Dr. Robyn Murphy BSc, ND, Clinical Research Advisor B Vitamins: Myths and Controversies 40 Dr. Sarah Zadek, BSc. ND, Clinical Research Advisor Dr. Paul Hrkal, B.Kin ND, AOR Medical Director Nutrient spotlight: Pyrroloquinoline Quinone (PQQ) 48 Publication Design / Art Production: Laura Mensinga Creative Direction: Pix-l Graphx How to Get the B’s You Need 52 DISCLAIMER: The information in this publication is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. All content, including text, graphics, images, and information is for general information purposes only. You are strongly encouraged to talk to a healthcare professional (naturopath, family physician, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements, and what is best for your overall health. Any mention in this publication of a specific brand name is not an endorsement of the product. MAKING SENSE OF B VITAMINS What Are They? Why Are They Important? BY RANDALL HEILIK B vitamins are a class of water (as opposed to fat) soluble vitamins which play an essential role in many cellular processes. They are often called "the energy vitamins," but they function more like keys that unlock the body’s energy. When present in supplements individually, B vitamins are referred to by their name, for example, vitamin B1, or Thiamin. When all together they are known as “Vitamin B complex.” The B vitamins contribute in numerous source of fuel. B’s are also necessary for ways to overall health and vitality. the production of neurotransmitters, The compounds in a B-complex are which regulate mood and conduct needed for everything from the healthy messages throughout the brain. maintenance of brain cells to the A deficiency in any one of them can lead metabolism of carbohydrates, the brain’s to a host of health problems. 5 Q & A WITH AOR Q Which B vitamins are foundational? Picking the most important B vitamins is Q There are so many different B vitamins – what are their names and numbers? like picking the most important parts of the body—they all work in synergy. The eight individual members of the B VITAMIN NAME MAIN FUNCTION family are commonly referred to as a B-complex. Although each B vitamin is Converts protein, carbs, and fat from food into energy; unique, they have closely interrelated B1 Thiamine nervous system function; proper muscle function; functions. The body does not store synthesis of DNA. B- vitamins well, and its need for them is increased by stress, smoking, use of Converts protein, carbs, and fat from food into energy, alcohol and drugs, unhealthy dietary skin health, and eye health. Also required for normal practices, shift work, illnesses, and B2 Riboflavin cell growth and function and for mobilization of other demanding travel schedules. B-vitamins. If you choose to supplement, there Converts protein, carbs, and fat from food into energy, is no reason not to take the whole fatty acid synthesis, improves cholesterol and helps B3 Niacin complex of eight B vitamins, but regulate many metabolic processes. there are also instances where taking additional individual B vitamins may Pantothenic Converts carbs and fat from food into energy, be appropriate. You do not want to production of red blood cells, healthy digestion, B5 take a single B-vitamin in the absence hormone production. Acid of a complex for too long, however, because their inter-relational ratios are Protein and amino acid metabolism, release stored essential for the maintenance of good glucose, hormone production, immune support, and B6 Pyridoxine also helps in the production of neurotransmitters health. When the need arises for a single essential for brain and mood health. B-vitamin, you could take the single as well as a B-complex for a temporary period until the issue is resolved and Converts protein into energy, carb metabolism, fat then revert to supplementing only the B7 Biotin synthesis, hair and nail health. B-complex again. As we can see, it is crucial to select a Protein and amino acid metabolism, DNA synthesis, B-complex vitamin that has the most B9 Folic Acid formation of red blood cells, essential for human growth and development (especially during pregnancy). biologically active forms in scientifically balanced doses. Food metabolism & energy production, DNA B12 Cobalamin synthesis, formation of red blood cells, brain and nervous system function. 6 MAKE AN INFORMED DECISION | IT’S YOUR HEALTH 7 have enough stomach acid to properly break down those foods and absorb the nutrients from them. Age is another factor, more specifically in B12 absorption. As we age, the stomach does not produce as much hydrochloric acid (HCL) which can result in a decline of the amount of B12 that is absorbed. Furthermore, extended cooking, food processing and alcohol can reduce the availability of many of these vitamins. The definition of a healthy daily intake of B vitamins isn’t set in stone, and it is likely to change over the next few years as data from ongoing randomized trials are evaluated. Q Does it matter where I source my B Vitamin supplements? A sure-fire way to assess the quality of your supplements is to check if the vitamins and mineral are in the most Q Is it possible to consume too many temporary adverse reactions. Q Is it possible to eat well and still biologically active and absorbable forms. vitamins? What is the appropriate For example, high levels of niacin have a Vitamin B deficiency? Most formulations contain vitamins amount? (vitamin B3) may cause blurred vision, and minerals in their most commonly nausea and vomiting. Despite a high intake of foods Taking too much of anything - even containing B-vitamins, it is still possible used and often cheapest form. To the vitamins - can cause problems. Recommended daily allowances (RDA) to have a deficiency in one or more of untrained eye, this may seem like an Although some vitamins are relatively for B vitamins vary according to age, them as your body may not be absorbing attractive option, especially if the harmless in unlimited quantities because overall health and other factors, and are the nutrient. formulation is low-cost. However, your body excretes the excess, others can established by Canadian and American choosing a supplement with the most only be taken in limited amounts before scientists through a review process Anyone suffering from digestive active forms of vitamin B can make you risk harming your health. overseen by the U.S. National Academies. problems, or pancreatic issues, the difference between a positive or someone who takes antacids and negative effect on your health. B vitamins are water-soluble, Talk to your health care provider if you other medications such as oral which means the body excretes have concerns about your B vitamin contraceptives, cholesterol-lowering The body’s physiology is complex; it excessive amounts through urination. intake, as supplements containing drugs, nonsteroidal anti-inflammatory may convert orally absorbed nutrients However, massive doses of B vitamins some B vitamins may interact with drugs (NSAIDs), or anyone who has gone many times before they are in a useable carry the potential to create some certain medications. through weight loss surgery may not form. A good example is vitamin B9, 8 MAKE AN INFORMED DECISION | IT’S YOUR HEALTH 9 which is found in different forms in Supplementing with 5-MTHF bypasses forms once in the body, but they require folate and folic acid. Whereas folic the entire folic acid metabolism cycle, additional nutrients. For example, in acid is a synthetic compound used in which is good news if you have an MTHFR order for the body to utilize synthetic THE MAJORITY OF B common dietary supplements and food mutation. It’s an example of how the folic acid additional vitamin C, niacin and fortification, folate refers to the various sourcing of your B-vitamin supplements vitamin B12 are required. VITAMINS ON THE MARKET tetrahydrofolate (L-5-MTHF) derivatives makes an essential difference to ARE SYNTHETIC. FOR naturally found in leafy greens or whether that product has a positive or Q What is methylation and why does it biologically active supplements. potentially adverse effect on your health. matter? THESE SYNTHETIC Any folic acid we ingest must be The majority of B vitamins on the market Methylation is the essential biochemical PRODUCTS, THE DOSE metabolized (converted) into Dihydrofolate are synthetic. For these synthetic process through which folate and B12 (DHF), Tetrahydrofolate (THF), and then products, the dose is not necessarily a help to form ‘methyl’ groups that attach IS NOT NECESSARILY A to proteins, modifying their function.
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