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09
February
2011
Vitamins 101
What Can B Vitamins Do For YOU and Your Health - Part 1
Do you know what B vitamins do to keep you healthy? They help maintain the health of the nerves, skin, hair, eyes, liver, mouth, muscle tone, intestine, and brain. Most people don't realize that there are several types of B vitamins - each playing a different role in the body!
Here's a brief run down of the first three:
Vitamin B1 - Thiamine
Vitamin B1 - Thiamine
- Vitamin B1 is freely found in nature. When synthesized it is known as thiamin hydrochloride or thiamin mononitrate. The synthetic version is made from a coal tar derivative, processed with ammonia, and combined with other chemicals. The synthetic versions of B1 is NOT found naturally in food.
- Vitamin B1 enhances circulation, activates enzymes, assists in blood formation, helps produce hydrochloric acid to break down food, essential for the breakdown of glucose for energy, and helps metabolize carbohydrates. Vitamin B1 enhances brain function, learning capacity, energy, and muscle tone of the stomach, heart, and intestines. It also acts as an antioxidant that protects the body from alcohol, smoking, and aging.
- Signs you may have a B1 deficiency: Beriberi, constipation, edema, liver problems, enlarged spleen, heart changes, numbness in the limbs, poor coordination, gastrointestinal issues, fatigue, forgetfulness, irritability, severe weight loss.
- If you eat processed or non-organic fruits and vegetables, you may not be getting your natural B1. This is because the preservatives, additives, and fortification processes companies use (for example, to help green beans and peas stay green, and beans to remain soft) inactivates B1. Irradiation and microwaving also destroy vitamin B1.
- Antibiotics, dilantin or phenytoin (a seizure medication), sulfa drugs, oral contraceptives, and heavy alcohol and CAFFEINE consumption depletes the body's thiamine (B1) levels and inhibits its storage.
- Food sources of B1: brown rice, egg yolks, crushed garlic, onions, leeks, oatmeal, legumes, liver, peanuts, poultry, asparagus, kelp, nuts, plums, spirulina, raisins, Brussels sprouts, brewers yeast.
Vitamin B2 - (Riboflavin)
- Unlike vitamin B1, riboflavin better withstands food processing, however the synthesized version is an orange solid - one that the body cannot utilize effectively. The following things destroy or inhibit riboflavin: the pasteurization of milk, oral contraceptives, alcohol consumption, and antibiotics. As you'll see below, this vitamin is needed in order to absorb many other nutrients.
- Riboflavin (B2) is a requirement for red blood cell formation, cell respiration, antibody production, and the conversion if the amino acid - tryptophan (which is low in those who suffer from depression). It helps to prevent and treat eye problems including cataracts and helps metabolize carbohydrates, fats, and proteins. It is also effective at eliminating dandruff and helps absorb other nutrients like iron and B6.
- This vitamin is very important for pregnant women because it can harm the growth and development of the fetus - even if there are no signs of a B2 deficiency!
- Deficiencies include: dermatitis, dizziness, hair loss, insomnia, sensitivity to light, poor digestion, mental retardation or stunted growth, eye and skin disorders, cracked skin and sores of the mouth, and carpal tunnel.
- Food sources: egg yolks, fish, legumes, brussel sprouts, currants, spinach, poultry, kelp, leafy greens, nuts, molasses, mushrooms, and whole grains.
Vitamin B3 - (Niacin or Niacinamide)
- Vitamin B3 is important for circulation, health skin, nervous system, metabolism of carbohydrates, fats, and protein, digestion, and hormones. Niacin has also been associated with lowering cholesterol and aiding in mental illness, memory loss, and schizophrenia.
- Synthetic Vitamin B3 is usually made from a process involving formaldehyde and ammonia (yikes!) and there are several different forms - one causes a flush and is associated with lowering cholesterol and the other isn't.
- Signs of a B3 deficiency: pellagra, canker sores, dementia, diarrhea, depression, fatigue, bad breath, indigestion, pains in the arms or legs, loss of appetite, low blood sugar, inflammation, and insomnia.
- Food sources: legumes, beef, cereal grains, fish, nuts, potatoes, rabbit, tomatoes, and broccoli.
About the Author
Megan Heimer, NHT, JD
Megan is a lawyer, natural health therapist, registered yoga teacher, has a Bachelors degree in political science, and will soon complete her naturopathic doctorate. She has extensive knowledge in holistic nutrition, natural health, and alternative medicine. Megan is currently conducting research on various natural health topics, writing a book, and counsels clients all over the world. Her personal experience with many of today’s health issues allows her to relate easily to her clients and provide the healing protocol that best fits their needs.
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