By James Barber M.D.
Vitamin B complex is a set of 12 water-soluble substances. Four of these are synthesized
by the body in adequate amounts, the other eight need to be a part of our daily
diet or supplemental regiment. These eight, which you have probably read on a "Nutrition
Facts" label, include: Thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic
Acid (B5), Pyridoxine (B6), Biotin (B7), Folic Acid (B9), and Cobalamin (B12). The
reason some numbers are skipped (i.e. - B4, B8…) is because those substances
were very similar to the listed ones or were found to be non-vitamins. You should
also note that Biotin (B7) is not always included in substances that claim to be
"B complex".
As a group, B complex vitamins perform a host of helpful functions in our bodies.
They cover nerve cells, protecting us from a multitude of neurological symptoms.
The team also decreases our homocysteine levels, which have a strong correlation
with heart disease. In addition, B complex can support our immune functioning, help
us maintain healthy red blood cells, regulate cell growth, aid in hormone production,
and even have a role in cancer prevention. Externally, this group of vitamins can
assist us in looking our best with healthy hair, nails, and skin.
Each of the individual substances in B complex also has its own special properties
that allow it to help our body independently of its partners. Niacin, for instance,
can help us balance our HDL (good) and LDL (bad) cholesterol. It can also help to
prevent juvenile diabetes and some of the cramping associated with decreased blood
flow in osteoarthritis sufferers. Pyridoxine stimulates typtophan formation, leading
to an increase in serotonin levels. If you remember from previous talks, serotonin
gives us a sense of relaxation and curbs hunger cravings. Pyridoxine is also known
for its ability to relieve the nausea women experience with morning sickness and
PMS. Riboflavin is used to treat migraines, cutting both their frequency and severity,
while Cobalamin aids in boosting male fertility. Finally, Folic Acid has made news
for reducing the odds of colon and cervical cancer among certain risk groups.
Forever Facts:
• A study at Yale has shown that males who stay away from veggies because of
their bitter taste are more likely to get colon-polyps, a precursor to cancer. Fortunately,
a New York company is working on a supplement that limits people's ability to taste
bitterness in their diet.
• A maximum of 10% of your daily calories should come from sugars.
• According to a new University of North Carolina study, men with type-2 diabetes
can reduce their susceptibility to minor infections by increasing the amount of
vitamin-rich foods in their diet.
Words of Wisdom:
-"If you're going through hell, keep going." -Winston Churchill