Pantothenic acid (Vitamin B5)

Vitamin B5, also called pantothenic acid, is one of 8 B vitamins. All B vitamins help the body convert carbohydrates into fuel (glucose), which is used to produce energy. These B vitamins, often referred to as B complex vitamins, also help the body use fats and protein. B complex vitamins are needed for healthy skin, hair, eyes, and liver. They also help the nervous system function properly.

All B vitamins are water-soluble, meaning that the body does not store them and must be replenished daily.

In addition to playing a role in the breakdown of fats and carbohydrates for energy, vitamin B5 is critical to the manufacture of red blood cells, as well as sex and stress-related hormones produced in the adrenal glands atop the kidneys. Vitamin B5 is also important in maintaining a healthy digestive tract, and it helps the body use other vitamins, particularly B2 or riboflavin. It is sometimes called the “anti-stress” vitamin.

Your body needs pantothenic acid to synthesize cholesterol.

It is rare for anyone to be seriously deficient in vitamin B5. Symptoms of a vitamin B5 deficiency include fatigue, insomnia, depression, irritability, vomiting, stomach pains, burning feet, and upper respiratory infections.

High Cholesterol/High Triglycerides

Several small, double-blind studies suggest that pantethine may help reduce triglycerides, or fats, in the blood in people who have high cholesterol. In some of these studies, pantethine has also helped lower LDL (bad) cholesterol and raise HDL (good) cholesterol. In some open studies, pantethine seems to lower levels of cholesterol and triglycerides in people with diabetes.

Wound Healing

Studies, mostly in test tubes and animals but a few on people, suggest that vitamin B5 supplements may speed wound healing, especially following surgery. This may be particularly true if vitamin B5 is combined with vitamin C.

Rheumatoid Arthritis

Some early evidence suggests that pantothenic acid might help with symptoms of rheumatoid arthritis (RA). One study found that people with RA may have lower levels of B5 in their blood than healthy people, and the lowest levels were associated with the most severe symptoms. A small study conducted in 1980 concluded that 2,000 mg/day of calcium pantothenate improved symptoms of RA, including morning stiffness and pain.

Dietary Sources

Pantothenic acid gets its name from the Greek root pantos, meaning “everywhere,” because it is available in a wide variety of foods. A lot of vitamin B5 is lost when you food is processed, however. Fresh meats, vegetables, and whole unprocessed grains have more vitamin B5 than refined, canned, and frozen food. The best sources are brewer’s yeast, corn, cauliflower, kale, broccoli, tomatoes, avocado, legumes, lentils, egg yolks, beef (especially organ meats such as liver and kidney), turkey, duck, chicken, milk, split peas, peanuts, soybeans, sweet potatoes, sunflower seeds, whole-grain breads and cereals, lobster, wheat germ, and salmon.

Upper Limits

The Council for Responsible Nutrition recommends an upper limit of 1,000 mg / day for pantothenic acid, citing the lack of adverse effects with daily intakes as high as 10 g.

Source

University of Maryland Medical Center

Biotin (vitamin H)

Overview

Biotin is part of the B complex group of vitamins. All B vitamins help the body to convert carbohydrates into fuel (glucose), which is used to produce energy. These B vitamins, often referred to as B complex vitamins, also help the body metabolize fats and protein. B complex vitamins are needed for healthy skin, hair, eyes, and liver. They also help the nervous system function properly.

Your body needs biotin to metabolize carbohydrates, fats, and amino acids, the building blocks of protein. Biotin is often recommended for strengthening hair and nails and it is found in many cosmetic products for hair and skin.

Like all B vitamins, it is a water-soluble vitamin, meaning the body does not store it. However, bacteria in the intestine can make biotin. It is also available in small amounts a number of foods. Biotin is also important for normal embryonic growth, making it a critical nutrient during pregnancy.

As our bodies can produce it, serious deficiency of this vitamin is rare. Symptoms include hair loss, dry scaly skin, cracking in the corners of the mouth (called cheilitis), swollen and painful tongue that is magenta in color (glossitis), dry eyes, loss of appetite, fatigue, insomnia, and depression. People who have been on IV drip for a long period of time, those taking antiseizure medication or antibiotics long-term, and people with conditions like Crohn’s disease that make it hard to absorb nutrients are more likely to be deficient in biotin.

Cradle Cap (Seborrheic Dermatitis)

Infants who don’t have enough biotin often develop this scaly scalp condition.

Diabetes

Preliminary research indicates that a combination of biotin and chromium might improve blood sugar control in some people with type 2 diabetes, but biotin alone is inadequate.

Dietary Sources

Biotin can be found in brewer’s yeast; cooked eggs, especially egg yolk; sardines; nuts (almonds, peanuts, pecans, walnuts) and nut butters; soybeans; other legumes (beans, blackeye peas); whole grains; cauliflower; bananas; and mushrooms.

Raw egg whites contain a protein called Avidin that interferes with the body’s absorption of biotin. Long term consumption of raw egg whites is not recommended for this, and health, reasons.

Food-processing techniques can destroy biotin. Less-processed versions of the foods listed above contain more biotin.

Upper limits

The Council for Responsible Nutrition sets the upper limit as 2.5 mg / day although the US FDA has never given public notice of receipt of any reports of adverse effects associated with biotin.

Source

University of Maryland Medical Center
Council for Responsible Nutrition

Vitamin B12 (cobalamin)

Overview

Vitamin B12, also called cobalamin, is one of 8 B vitamins. All B vitamins help the body convert carbohydrates into fuel (glucose), which is used to produce energy. These B vitamins, often referred to as B complex vitamins, also help the body use fats and protein. B complex vitamins are needed for healthy skin, hair, eyes, and liver. They also help the nervous system function properly. All B vitamins are water-soluble, meaning that the body does not store them and must be replenished every day.

Vitamin B12 is an especially important vitamin for maintaining healthy nerve cells, and it helps in the production of DNA and RNA, the body’s genetic material. Vitamin B12 also works closely with vitamin B9 (also called folate or folic acid) to help make red blood cells and to help iron work better in the body. Folate and B12 work together to produce S-adenosylmethionine (SAMe), a compound involved in immune function and mood.

Vitamins B12, B6, and B9 work together to control blood levels of the amino acid homocysteine. High levels of homocysteine are associated with heart disease.

Defficiency

Mild defficiency is relatively common with unwholesome diets and low stomach acid levels, which the body needs to absorb B12. Low levels of B12 can cause a range of symptoms including fatigue, shortness of breath, diarrhoea, nervousness, numbness, or tingling sensation in the fingers and toes. Severe deficiency of B12 causes nerve damage. Others at risk for B12 deficiency include:

Vegans, vegetarians who also don’t eat dairy or eggs – vitamin B12 is found only in animal products
People with problems absorbing nutrients, due to conditions such as Crohn’s disease, pancreatic disease, and people who have had weight loss surgery
People who are infected with Helicobacter pylori, an organism in the intestines that can cause ulcers. H. pylori damages stomach cells that make intrinsic factor, a substance the body needs to absorb B12
People with eating disorders
People with HIV
The elderly

Pernicious Anaemia

Pernicious anaemia is a type of anaemia that happens when stomach cells are not able to make intrinsic factor. Without intrinsic factor, your body cannot absorb vitamin B12. Symptoms include weakness, pale skin, diarrhoea, weight loss, fever, numbness or tingling sensation in the hands and feet, loss of balance, confusion, memory loss, and moodiness. Vitamin B12 supplements in high doses, either given as injections or orally, are prescribed to treat pernicious anaemia. Pernicious anaemia can be a dangerous condition and patients should always be co-treated with a doctor.

Heart Disease

Many studies suggest that people with high levels of the amino acid homocysteine are roughly 1.7 times more likely to develop coronary artery disease and 2.5 times more likely to have a stroke than those with normal levels. B complex vitamins, especially vitamins B9, B6, and B12, help lower homocysteine levels.

Age-Related Macular Degeneration

One large study found that women who took 1,000 mcg of vitamin B12 along with 2500 mcg of folic acid and 500 mg of vitamin B6 daily reduced their risk of developing AMD, an eye disease that can cause loss of vision.

Fatigue

Fatigue is one of the symptoms of a vitamin B12 deficiency. One small study, done several years ago, suggested that some people who were not deficient in B12 might gain more energy from B12 shots. Please consider other causes and solutions for fatigue to provide wholesome advice.

Breast Cancer

Although there is no evidence that vitamin B12 alone reduces the risk of breast cancer, population studies have shown that women who get more folate in their diet have lower risk of breast cancer. Vitamin B12 works with folate in the body, so it may help contribute to a lesser risk. Another preliminary study suggested that postmenopausal women who had the lowest amounts of B12 in their diet had an increased risk for breast cancer.

Male Infertility

Studies suggest that vitamin B12 supplements may improve sperm counts and sperm mobility.

Dietary Sources

Vitamin B12 is found only in animal foods. Good dietary sources include fish, shellfish, dairy products, organ meats — particularly liver and kidney– eggs, beef, and pork.

Upper Limits

The Council for Responsible Nutrition recommends an upper limit of 3,000 µg (3 mg) per day although it acknowledges that no toxic effects of B12 have been encountered in humans or animals at any level of oral intake (Miller and Hayes 1982; IOM 1998). The CNR states that the overall evidence indicates that vitamin B12 is virtually nontoxic. D

Source

University of Maryland Medical Center

Folic Acid / Folate (Vitamin B9)

Overview

Vitamin B9, also known as folate or folic acid, is one of 8 B vitamins. All B vitamins help the body convert carbohydrates into fuel (glucose), which is used to produce energy. These B vitamins, often referred to as B complex vitamins, also help the body use fats and protein. B complex vitamins are needed for healthy skin, hair, eyes, and liver. They also help the nervous system function properly. Folic acid is the synthetic form of B9, found in supplements and fortified foods, while folate occurs naturally in foods. We will refer to both terms interchangeably below.

All the B vitamins are water-soluble, meaning that they must be taken each day as the body does not store them .

Folic acid is crucial for proper brain function and plays an important role in mental and emotional health. It aids in the production of DNA and RNA, the body’s genetic material, and is especially important when cells and tissues are growing rapidly, such as in infancy, adolescence, and pregnancy. Folic acid also works closely with vitamin B12 to help make red blood cells and help iron work properly in the body.

Vitamin B9 works with vitamins B6 and B12 and other nutrients to control blood levels of the amino acid homocysteine. High levels of homocysteine are associated with heart disease.

It is fairly common to have low levels of folic acid. Alcoholism, inflammatory bowel disease, and celiac disease can cause folic acid deficiency. Also, certain medications may lower levels of folic acid in the body. Folic acid deficiency can cause poor growth, tongue inflammation, gingivitis, loss of appetite, shortness of breath, diarrhea, irritability, forgetfulness, and mental sluggishness.

Pregnant women need more folic acid to lower the risk of neural tube birth defects, including cleft palate, spina bifida, and brain damage. Neural tube defects are birth defects caused by abnormal development of the neural tube, a structure that eventually gives rise to the brain and spinal cord. Since folic acid has been added to many grain foods in the U.S., such as bread and cereal, neural tube defects have decreased dramatically.

Birth Defects

As mentioned, pregnant women who don’t get enough folic acid are more likely to have children with birth defects. Pregnant women should get 600 mcg of folic acid per day. Women who plan to become pregnant should make sure to get the recommended 400 mcg per day, since many neural tube defects can happen shortly after conception, before a woman even knows she is pregnant.

Studies show that women who take folic acid supplements before conception and during the first trimester may reduce their risk of having children with neural tube defects by 72 – 100%. Folic acid may also help prevent miscarriage, although the evidence isn’t clear.

Heart Disease

Folate may help protect the heart through several methods. First, there is some evidence that getting enough folic acid in your diet can reduce your risk of heart disease, although this evidence is based on population studies and not more definitive clinical trials.

Also, many studies suggest that people with high levels of the amino acid homocysteine are roughly 1.7 times more likely to develop coronary artery disease and 2.5 times more likely to have a stroke than those with normal levels. B complex vitamins, especially vitamins B9, B6, and B12, help lower homocysteine levels.

Age-related Hearing Loss

One study suggests that folic acid supplements help slow the progression of age-related hearing loss in elderly people with high homocysteine levels and low folate in their diet. It isn’t known whether healthy seniors would benefit.

Age-Related Macular Degeneration

One large study found that women who took 2,500 mcg of folic acid along with 500 mg of vitamin B6 and 1,000 mcg of cyanocobalamin (vitamin B12) daily reduced their risk of developing AMD, an eye disease that can cause loss of vision.

Depression

There are myriad causes for depression but some studies show that 15 – 38% of people with depression have low folate levels in their bodies, and those with very low levels tend to be the most depressed. Supplementation of folate and other nutrients through food or food-based supplements may assist this condition.

Cancer

Folic acid in the diet seems to protect against the development of some forms of cancer, particularly cancer of the colon, as well as breast, cervical, pancreatic, and stomach. However, this evidence is based on population studies that show people who get enough folate in their diet have lower rates of these cancers. Researchers don’t know exactly how folate might help prevent cancer. Some think that folic acid keeps DNA healthy and prevents mutations that can lead to cancer. Low dietary intake of folate may increase the risk of developing breast cancer, particularly for women who drink alcohol. Regular use of alcohol — more than 1 ½ to 2 glasses per day — is associated with higher risk of breast cancer. One large study, involving over 50,000 women who were followed over time, suggests that adequate intake of folate may reduce the risk of breast cancer associated with alcohol.

Dietary Sources

Rich sources of folate include spinach, dark leafy greens, asparagus, turnip, beets, and mustard greens, Brussels sprouts, lima beans, soybeans, beef liver, brewer’s yeast, root vegetables, whole grains, wheat germ, bulgur wheat, kidney beans, white beans, lima beans, mung beans, salmon, orange juice, avocado, and milk.

Safety limits

The Council for Responsible Nutrition recommends an upper limit of 1,000 µg (1.25 mg) per day.

Sources

University of Maryland Medical Center
The Council for Responsible Nutrition

Vitamin B6 (Pyridoxine)

Overview

Vitamin B6 is a water-soluble vitamin that is important in carbohydrate, lipid, and amino acid metabolism. It is found in the body in three primary forms: pyridoxine (the common name given mainly to the alcohol form, or pyridoxol); pyridoxal (the aldehyde); and pyridoxamine (theamine).

Vitamin B6 helps the body make several neurotransmitters, chemicals that carry signals from one nerve cell to another. It is needed for normal brain development and function, and helps the body make the hormones serotonin and norepinephrine, which influence mood, and melatonin, which helps regulate the body clock.

Along with vitamins B12 and folic acid (B9), B6 helps control levels of homocysteine in the blood. Homocysteine is an amino acid that is associated with heart disease. Your body needs B6 in order to absorb vitamin B12 and to make red blood cells and cells of the immune system.

It is rare to have a significant deficiency of B6, although studies indicate many people may be mildly deficient, especially children and the elderly. Certain medications can also cause low levels of B6 in the body. Symptoms of mild deficiency include muscle weakness, nervousness, irritability, depression, difficulty concentrating, and short-term memory loss.

Dietary Sources

Good food sources of vitamin B6 include chicken, turkey, tuna, salmon, shrimp, beef liver, milk, cheese, lentils, beans, spinach, carrots, brown rice, bran, sunflower seeds, wheat germ, and whole-grain flour.

Upper Limits

The Council for Responsible Nutrition recommends a safe upper limit of 100 mg / day due to the complete absence of adverse effects in credible, well-designed studies at 100 and 150 mg levels and only marginal evidence of adverse effects at 200 mg (Parry and Bredenson 1985; Brush 1988).

Sources

University of Maryland Medical Center
Council for Responsible Nutrition

Vitamin B3 (Niacin)

Overview

Vitamin B3, also called niacin (nicotinic acid), is one of eight B vitamins. It has 2 other forms, niacinamide (nicotinamide) and inositol hexanicotinate, which have different effects from niacin. All B vitamins help the body convert carbohydrates into fuel (glucose), which is used to produce energy. These B vitamins, often referred to as B complex vitamins, also help the body metabolize fats and protein. B complex vitamins are needed for healthy skin, hair, eyes, and liver. They also help the nervous system function properly, and are needed for good brain function. All B vitamins are water-soluble, meaning that the body does not store them and must be replenished daily.

Niacin also helps the body make various sex and stress-related hormones in the adrenal glands and other parts of the body. Niacin helps improve circulation.

Symptoms of mild deficiency include indigestion, fatigue, canker sores, vomiting, and depression. Severe deficiency can cause a condition known as pellagra. Pellagra is characterized by cracked, scaly skin, dementia, and diarrhea. It is generally treated with a nutritionally balanced diet and niacin supplements. Niacin deficiency also causes burning in the mouth and a swollen, bright red tongue.

Dietary Sources

The best food sources of vitamin B3 are found in beets, brewer’s yeast, beef liver, beef kidney, fish, salmon, swordfish, tuna, sunflower seeds, and peanuts. In addition, foods that contain tryptophan, an amino acid the body coverts into niacin, include poultry, red meat, eggs, and dairy products.

Upper Limits

The Council for Responsible Nutrition recommends different upper limits depending on the form of vitamin B3 being taken.

Nicotinic Acid: 35 mg / day
Nicotinamide: 1,500 mg / day
Inositol Hexanicotinate: 4,000 mg / day

Sources

University of Maryland Medical Center
The Council for Responsible Nutrition

Vitamin B2 (Riboflavin)

Vitamin B2, also called riboflavin, is one of eight B vitamins. All B vitamins help the body convert carbohydrates into fuel (glucose), which is used to produce energy. These B vitamins, often referred to as B complex vitamins, also help the body metabolize fats and protein. B complex vitamins are needed for healthy skin, hair, eyes, and liver. They also help the nervous system function properly, and are needed for good brain function. All B vitamins are water-soluble, meaning that the body does not store them and must be replenished daily.

In addition to producing energy for the body, riboflavin also works as an antioxidant by fighting damaging particles in the body known as free radicals. Free radicals damage cells and DNA, and contribute to the ageing process, as well as the development of a number of health conditions, such as heart disease and cancer. Antioxidants such as riboflavin can fight free radicals and may reduce or help prevent some of the damage they cause.

Riboflavin is also needed to help the body change vitamin B6 and folate into forms it can use. It is also important for body growth and red blood cell production.

Acute deficiency in riboflavin is rare. However, elderly people and alcoholics may be at risk for riboflavin deficiency. Symptoms of riboflavin deficiency include fatigue; slowed growth; digestive problems; cracks and sores around the corners of the mouth; a swollen magenta-coloured tongue; eye fatigue; swelling and soreness of the throat; and sensitivity to light.

Cataracts

Vitamin B2, along with other nutrients, is important for normal vision. Some early evidence shows that riboflavin might help prevent cataracts, damage to the lens of the eye, which can lead to cloudy vision.

Migraine Headache

Several studies suggest that people who get migraines may reduce how often they get migraines and how long they last by taking riboflavin. One double-blind, placebo-controlled study showed that taking 400 mg of riboflavin a day cut the number of migraine attacks in half.

Dietary Sources

The best sources of riboflavin include brewer’s yeast, almonds, organ meats, whole grains, wheat germ, wild rice, mushrooms, soybeans, milk, yoghurt, eggs, broccoli, Brussels sprouts, and spinach.

Riboflavin is destroyed by light, so food should be stored away from light to protect its riboflavin content. While riboflavin is not destroyed by heat, it can be lost in water when foods are boiled or soaked. During cooking, roasting, and steaming preserves more riboflavin than frying or scalding.

Safety limits

The Council for Responsible Nutrition provides that the safe upper limit for vitamin B2 is 200 mg / day.

Sources

University of Maryland Medical Center