Vitamin B complex

The members of the B complex family are B1 (thiamin), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), folic acid, B12 (cobalamin), pantothenic acid and biotin. The B complex members exist together in nature and are responsible for producing energy by extracting fuel from carbohydrates, protein and fats from the food.

Vitamin B1 (thiamin):
Signs of deficiency:
· Beriberi disease
Effective for:
· Heart disease
· Learning disabilities
· Emotional disturbances
· Prevention of alzheimers
· Neural disorders
· Pain relief
· Lead poisoning
Recommended Dose:
· 50-100 mg daily


Vitamin B2 (riboflavin):

Riboflavin speeds up conversion of vitamin B6 to its active form. Involved in regenerating glutathione, a important antioxidant. Lack of riboflavin Impairs the body’s absorption of iron and weakens the thyroid gland function.

Signs of deficiency:
· Cracks at the corner of the mouth
· Difficult in adjusting to darkness or bright lights
Effective for:
· Minimizes respiratory injuries from various toxins
· Limits cell damage induced by stroke
· Improves the treatment of sickle cell anemia
Recommended Dose:
· 25-50 mg daily for general health


Vitamin B3 (niacin):

Vitamin B3 is critical for energy production and well-being. Vitamin B3 is important for heart health and optimal circulation. Needed for amino aid metabolism. Vitamin B3 comes in two different form niacin and niacinamide, both these meet the body’s requirement of Vitamin B3 but their therapeutic powers differ.

Niacin effective for:
· Reduces level of LDL cholesterol and raises level of HDL cholesterol
· Helps reduce the level of triglycerides
· Reverses schizophrenia
Niacinamide effective for:
· Reduces dose of insulin needed for type I diabetics.
· Diminishes osteoarthritis pain and improves joint mobility
· Gentle sedative effect useful in treating anxiety, depression, attention deficit disorder, alcoholism
Recommended Dose:
· 100 mg daily for general health
· start with 100 mg with a gradual increase to 1000mg for therapeutic benefits under doctors supervision.
Side effects and precautions:

Niacin induces an “niacin flush” characterized by a tingling, itching warmth that flows over the skin. This is due to histamine release triggered by niacin which is harmless and lessens day by day as the body gets used to it. Niacin moderately raises blood sugar in diabetics. Consult doctor if using vasodilator drugs.

Vitamin B6 (pyridoxine):

Vitamin B6 is involved in several biochemical reactions essential to sustaining life. It is the most frequently observed vitamin deficiency. Pyridoxine affects both physical and mental health.

Effective for:
· Reduces glycosylated hemoglobin (an indicator of diabetes related cell damage) in diabetics. Helps control blood sugar, helps prevent diabetic retinopathy
· Protects cardiovascular health, reduces level of homocysteine (heart disease risk factor), acts as a diuretic and lowers high blood pressure
· Critical for natural defense against infections
· Plays an integral role in maintaining a balance of female hormones
· Relieves pregnancy related nausea, decreases risk of gestational diabetes and preeclampsia
· Helps against uterine fibroids, endometriosis and fibrocystic breast disease
· Fights candidiasis
· Prevents kidney stones
· In treatment of epilepsy, depression, attention deficit disorder, schizophrenia and autism
· Alleviation of hand pain from carpal tunnel syndrome
· Effector agaist asthma, acne, seborrheic dermatitis
· Topical application for malignant melanoma
Recommended Dose:
· 50 mg daily for general health
· Therapeutic range 100-400 mg
Side effects and precautions:

Vitamin B6 is non toxic but has to be always taken with other B-comples vitamins and magnesium supplements

Folic acid:
Folic acid is vital for many body functions such as energy production, protein metabolism, cell division and replication, the normal development of fetus. Folic acid is considered brain food and therefore very useful in treating many psychiatric disorders.
Effective for:
· Preventing birth defects: spinal bifida, anencephaly
· Postpartum depression
· Heart disease: high homocysteine a risk factor for heart attack and stroke is reduce. Homocysteine
  levels reduced along with vitamin B6, vitamin B12 and betaine
· Estrogen replacement: High doses of folic acid have estrogen like effect ( dose of 40-60 mg) called the
  mega-folic therapy
· Depressed libido, restore menstrual regularity, adjust hormonal imbalance
· Intestinal disorders: Colitis
· Depression, epilepsy, mania, schizophrenia
· Peripheral neuropathy
· Cervical dysplasia
· Psoriasis, vitiligo, acne
· Anti inflammatory
Recommended Dose:
· 3-8 mg daily
· For heart conditions 10-20 mg
· Therapeutic doses 20-60 mg for conditions of cancer, menopausal symptoms, postpartum depression,
  colitis.
Side effects and precautions:

Use of oral contraceptives and alcohol consumption can deplete levels of folic acid in the body.

Vitamin B12 (cobalamin):
Vitamin B12 is required for proper digestion, absorption of foods, the synthesis of protein and the metabolism of carbohydrates and fats. Vitamin B12 aids in cell formation and cellular longevity. In addition Vitamin B12 prevents nerve damage, maintains fertility and promotes normal growth and development by maintaining the fatty sheaths that cover and protect nerve endings.
Effective for:
· Pernicious anemia
· Low blood pressure
· Fights viral infection
· Relieves symptoms of dementia in older people
· Overcomes effects of homocysteine (indicator of heart attack)
· Multiple scleorosis
· Sleep disorders-insomnia, helps adjust to changes in sleeping and waking habits, jet lag
· Asthma
· Allergies
· Nerve pain
· Hearing problems such as tinnitus.
· Infertility
· cancer
Recommended Dose:
· 100 mcg daily
· 200 mcg daily for older than forty
· 400 mcg daily for older than sixty
· For deficiency related conditions 1 mg per day
Side effects and precautions:

To assess the levels of Vitamin B12 in the body, measurement of Vitamin B12 serum levels is inadequate. A blood test for methylmalonic acid reading reflect more accurately the levels of Vitamin B12, higher readings of methylmalonic acid indicates that the body does not receive or absorb enough Vitamin B12. Vitamin B12 is extraordinarily safe even in high amounts. Vitamin B12 should not be taken alone but along with other B vitamins.

Choline and lecithin (phosphatidylcholine):

Phosphatidylcholine is an essential protector of cells especially that of the nervous system and serves as the main source of choline. Eggs best source for phosphatidylcholine. Choline is important for the formation of a neurotransmitter acetylcholine and helps to manufacture lecithin. Choline aids in fat and cholesterol metabolism. Choline is also found in breast milk indicating its importance in development.

Effective for:
· Choline supplements for Alzheimers disease
· Choline/phosphatidylcholie/lecithin fights heart disease
· Lecithin lowers harmful LDL cholesterol
· Lecithin breaks down fats for better digestion
· Choline helpd to lower blood pressure
· Choline helps clear fatty liver
· Lecithin helps uterine fibroids, fibrocystic breast syndrome, endometriosis and breast and endometrial
  cancer.
Recommended Dose:
· Phosphatidylcholine supplements as high as 35 gms per day.
· Concentrated lecithin liquid- typically contaings 55% phosphatidylcholine, ¼ teaspoon daily for
  general health.
Side effects and precautions:

High does of supplemental lecithin and choline should be accompanined by additional vitamin c and calcium.

Inositol:
Inositol relaxes nervous tension and encourages sounder sleep. Inositol is also vital for hair growth.
Effective for:
· Depression
· Anxiety and panic disorder
· Alzheimer’s disease
· Diabetic neuropathy
· Obesity
· Infant health
Recommended Dose:
· For insomnia 500-1500 mg a bedtime
· For anxiety 1-2 gms a day
· Clinical depression and panic and obsessive compulsion disorder 6-18 gms
Side effects and precautions:
Inositol is a chemical isomer of glucose and in high doses may inhibit weight loss.


Pantethine/Pantothenic acid:

Pantothenic acid is known as the anti stress vitamin. Once inside the body pantothenic acid forms a substance known as panthethine which is converted to an vital enzyme called coenzyme A. Coenzyme A is involved in the metabolism of fats, proteins and carbohydrates. Coenzyme A is involved in the production of hemoglobin, bile. Sex and adrenal steroids, cholesterol.

Effective for:
· Lowers bad cholesterol and triglycerides
· Protects the heart and arteries
· Enhances heart muscle and strengthens the force of contraction
· Soothes inflamed tissue in arthritis, allergies, asthma, lupus, psoriasis
· Colitis and crohn’s disease
· Candidiasis
· Skin disease
· Obesity
Recommended Dose:
· 100-200 mg pantothenic acid or pantethine for general health
· 600-900 mg of both pantothenic acid and pantethine for conditions of inflammation, allergies, autoimmune conditions, reduction of cholesterol and triglycerides


PABA (para-aminobenzoic acid):

PABA is not an official member of the B complex family but is typically included in B-complex supplement. PABA is converted into folic acid by intestinal bacteria.

Effective for:
· Scleroderma
· Peyronie’s disease
· Joint disorders
· Skin discoloration- vitiligo
· UV protection for skin
Recommended Dose:
· For general health enough PABA is obtained through food
· For vitiligo 400 mg per day
· Peyronie’s disease 6-12 gms a day


Biotin:
Biotin aids in cell growth, fatty acid production in metabolism of fats, proteins and carbohydrates and in the utilization of other B complex vitamins.
Effective for:
· Maintains blood sugar in diabetics
· Reverse diabetic neuropathy
· Weak and brittle nails
· Infantile cradle cap
· Hair problems- improves texture
Recommended Dose:
· Daily supplement of biotin not necessary
· 5-15 mg for diabetics, hair problems