All You Ever Wanted To Know About Vitamin C - Condensed

What Is Vitamin C And It’s Benefits

Vitamin C, also known as ascorbic acid, is a water soluble vitamin that the human body does not have the ability to make on its own. Vitamin C must come from our diet or supplements.

Vitamin C, is a highly effective anti-oxidant that is also required for the synthesis of several key functions in the body such as collagen, which is an important structural element of blood vessels, tendons, ligaments and bone. It also plays an important role in the synthesis of the neurotransmitter, norepinephrine which is critical to brain function and mood; carnitine, a small molecule that is essential for the transport of fat to cellular organelles called mitochondria for conversion to energy; and recent research indicate that vitamin c is involved with the metabolism of cholesterol to bile acids which may have impact upon blood cholesterol and the incidence of gallstones.

Even in small amounts, vitamin C can protect indispensable molecules in the body such as proteins, lipids, carbohydrates and nucleic acids (DNA and RNA) from damage by free radicals and reactive oxygen species that can be generated during normal metabolism as well as due to exposure to pollutants and toxins. Vitamin C has also been linked to regeneration of other antioxidants such as vitamin E.

Natural Sources Of Vitamin C

Good food sources for vitamin C include a variety of fruits and vegetables (see below), 5 servings of fruits and vegetables with an average serving size of 2 ½ cups each should average out to be approximately 200 mg of vitamin C.

• Orange juice, 6 oz =75 mg or 1 medium Orange = 70 mg
• Grapefruit juice, 6 oz = 60 mg or ½ of a medium grapefruit = 44 mg
• Strawberries, 1 cup, whole = 82 mg
• Tomato, 1 medium = 23 mg
• Sweet red pepper, ½ cup, raw chopped = 141 mg
• Broccoli, ½ cup cooked = 58 mg
• Potato, 1 medium, baked = 26 mg

When it comes to intake there are many forms but very little scientific evidence that any one form is better than the other, natural and synthetic forms of vitamin C appear to have very similar absorption rates and are equally bio-available; mineral salts of ascorbic acid are buffered though and some people find them less irritating to the gastrointestinal tract than plain ascorbic acid.

The recommended daily allowance for vitamin c was recently revised upward based primarily upon the prevention of deficiency disease rather than the prevention of chronic diseases and also for the promotion of optimum health overall. Smokers should add 35 mg per day to the normal RDA for their life stage because smoking causes oxidative stress due to the toxins in cigarette smoke.

Is Vitamin C Deficiency Possible

Severe deficiency of vitamin C is most commonly known as scurvy, which can be a fatal disease. Scurvy symptom include bleeding and bleeding easily, hair and tooth loss, joint pain & swelling, this seems to be related to the weakening of blood vessels, connective tissue and bone, all of which contain collagen. Scurvy can be prevented by as little as 10mg of vitamin c daily.

The amount of vitamin C required to prevent chronic disease appears to be more than required for prevention of scurvy according to prospective studies which assessed large numbers of people over time to determine whether they develop specific chronic diseases. Low or deficient intakes of vitamin C have been associated with coronary heart diseases, cardiovascular diseases, cerebrovascular disease (stroke), high blood pressure (hypertension) and diabetes mellitus. Some studies show that increased vitamin C consumption is associated with a reduced risk of cancer and cataracts as well as lead toxicity. Vitamin C is has also been used to treat forms of cancer, vasodilations, angina pectoris, hypertension, diabetes mellitus and of course to prevent and treat the common cold.

Is Supplementation Necessary

You can easily get more than the RDI of vitamin C from diet, however vitamin C in larger doses has been shown to have many benefits and therefore it is a popular substance for supplementation.  For example it is recommended to take 750 mg daily to help prevent osteoporosis, the only way to get this amount of vitamin C is through supplementation.

Vitamin C supplements are best taken with meals, it is also recommended to taken them together with other antioxidants such as vitamin E. Vitamin C can also help the body absorb iron to it is recommended to take these two supplements together.

A review by the Cochrane Collaboration found that Vitamin C supplementation has only marginal effectiveness on treating the common cold, and had only a modest effect on reducing the duration of the symptoms.

Side Effects Of Vitamin C

While a number of potential problems with very large doses of vitamin C have been suggested, mainly based on in-vitro experiments or isolated case reports, none of these adverse health effects have actually been confirmed and there is currently no reliable scientific data that large amounts of vitamin C are toxic or detrimental to health.

However some side effects have been reported when taking large amounts of vitamin C such as, flushing, redness, nausea, stomach cramps, loose stools and gas. Mega doses of vitamin C may increase the risk of kidney stones and can cause rebound scurvy if you suddenly stop taking them.  Vitamin C supplements may distort the results of many pathology tests such as urine glucose tests.

Vitamin C may also interfere with certain medications such as warfarin and fluphenazine.

Final Thoughts

Vitamin C is a highly beneficial substance and most people can benefit from some sensible supplementation as there are many reported benefits. However care must be taken to not over-supplement since this can have some side-effects even though nothing has been proven conclusively.

All You Ever Wanted To Know About Folic Acid - Condensed

What Is Folic Acid And It’s Benefits

Folic acid, also known as Vitamin B9, Folacin and Folate, are forms of the water-soluble vitamin B9, which is essential to numerous bodily functions ranging from nucleotide synthesis to the remethylation of homocysteine. Folic acid, required by children and adults, especially during periods of rapid cell division and growth is essential to the production of healthy red blood cells and prevention of anemia. Folic acid is the more stable form; it rarely occurs naturally in foods or the human body but is the form most often found in supplements such as prenatal and multi vitamins as well as fortified foods.  Folates are found naturally occurring in foods, in many chemical forms and metabolically as active forms in the body.

We have all heard for many years now that folic acid is critical for pregnant and nursing women, the reason this is such a critical vitamin at this juncture is that folate is necessary for the production and maintenance of new cells and especially important during periods of rapid cell division and growth such as infancy or pregnancy. Folate is necessary for DNA synthesis as well as for the replication of DNA, thus deficiency of Folate hinders DNA synthesis and cell division.

Natural Sources Of Folic Acid

Folate is available in foods such as leafy vegetables (spinach is a great source), turnip greens, lettuces, dried beans and peas, fortified cereals, sunflower seeds and certain other fruits and vegetables. Liver and baker’s yeast are also good sources. Some breakfast cereals contain fortification from 25% to 100% of the RDA for folic acid:

• Fortified breakfast cereal, 1 cup = 200-400 mcg
• Orange juice from concentrate, 6 oz = 83 mcg
• Spinach, cooked, ½ cup = 132 mcg
• Asparagus, cooked, ½ cup or 6 spears = 134 mcg
• Lentils, cooked, ½ cup = 179 mcg
• Garbanzo beans, cooked, ½ cup = 141 mcg
• Lima beans, cooked, ½ cup = 78 mcg
• Bread, 1 slice = 20 mcg
• Pasta, cooked, 1 cup = 60 mcg
• Rice cooked, 1 cup = 60 mcg

Because of the difference in bioavailability between supplemented folic acid and the different forms of folate found in food, the Dietary Folate Equivalency (DFE) system was established. 1 DFE is defined as 1 ug (microgram) of dietary folate, or 0.6 ug of folic acid supplement which is reduced to 0.5 ug if taken on an empty stomach.

The recommended dietary (daily) allowance of Folate in dietary equivalents is as follows:

Is Folic Acid Deficiency Possible

A severe folic acid deficiency is relatively rare but possible. It can cause a type of anemia - macrocytic anemia. It can also cause tiredness, difficulty sleeping, depression, irritability, headache, hair loss, nausea, diarrhea and nerve damage.

People who suffer from alcoholism, people with malabsorption diseases such as coeliac disease or Crohn’s disease as well as people on certain medications (oral contraceptives, non-steroidal anti-inflammatories and certain others) are susceptible to severe deficiency. If you fall into one of these categories you should consult your doctor about adding folic acid supplementation to your diet.

Is Supplementation Necessary

Supplementation of folic acid has been shown to reduce the risk of congenital heart defects, cleft palate, limb defects and urinary tract defects; therefore many developed countries have implemented mandatory folic acid fortification for both sexes as it can also have an effect on the men who are fathering the fetus.

Folic acid supplementation is also thought to reduce the risk of stroke, depression, cancer, macular degeneration, and alzheimers disease while improving fertility as well as mental agility.

Folic acid is added to the flour in most Middle Eastern countries, Indonesia, Mongolia and most of the former Soviet Republics, Morocco and several other countries have agreed to begin fortifying but not yet implemented it. In the UK has recommended fortification but to date no EU country has yet mandated fortification. Australia and New Zealand have jointly agreed to fortification, while in the USA the FDA is requiring the addition of folic acid to enriched breads, cereals, flours, corn meals, pastas, rice and other grain products in an attempt to reduce birth defects.

Side Effects Of Folic Acid

There are no specific side effects associated with normal folic acid supplementation. However, very large doses (5000  - 10000 mcg) may pose some risks, especially for people with hormone-related cancers, such as breast or prostate cancer. Extremely high doses have also been known to cause nausea, irritability, flatulence as well as allergic reactions causing an itchy rash. An upper daily limit of 1000 mcg has been recommended for adults.

Final Thoughts

Since researchers have found no particular risk of toxicity by over supplementing folic acid, and since it is proven to be such an important vitamin for all people in every stage of life, supplementation of this vitamin to insure adequate intake is highly recommended, however it is still advisable to be careful to not over-supplement as this can pose some risks.

All You Ever Wanted To Know About Vitamin B12 - Condensed

What Is Vitamin B12 And It’s Benefits

Vitamin B12 is a water soluble vitamin in the B complex family that plays a key role in the normal functionality of the brain, nervous system and for the formation of blood itself. As one of eight  B vitamins normally involved in the metabolism of each and every cell in the body, especially effecting DNA synthesis and regulation, fatty acid synthesis and energy production it is a very critical vitamin to our overall health. Vitamin B12 is considered to have the largest and most complex chemical structure of all the vitamins; it is unique among vitamins in that it contains a metal ion – cobalt.

Awareness of vitamin B12 originally came from its relationship to a disease called pernicious anemia which is an autoimmune disease that destroys parietal cells in the stomach which normally secrete intrinsic factor causing a disruption in the normal absorption of vitamin B12, and ergo a deficiency of the vitamin. Many other more subtle types of vitamin B12 have been found since the discovery of the relationship between pernicious anemia and the vitamin.

Natural Sources Of Vitamin B12

Vitamin B12 is naturally found in products that come from animals such as meat, fish, milk and eggs. Accordingly this causes concern for People who are vegan or vegetarian as the vitamin B12 in plant based foods is likely to be unavailable and as such should not be relied upon as safe sources of the vitamin due to B12 analogues competing with B12 and inhibiting the metabolism of the nutrient. Most vegans take great care to supplement their diets accordingly and to utilize vitamin B12 fortified foods including some soy products and some breakfast cereals as well as vitamin B12 supplements.

Vitamin B12 is found in food sources that come from animals including fish, meat, poultry, milk, milk products and eggs:

• Steamed clams, 3 oz = 84 mcg
• Steamed mussels 3 oz = 20.4mcg
• Steamed crab, 3 oz = 8.8 mcg
• Baked salmon, 3 oz =  2.4 mcg
• Baked rockfish, 3 oz = 1.0 mcg
• Cooked beef, 3 oz = 2.1 mcg
• Roasted chicken, 3 oz = 0.3 mcg
• Roasted turkey, 3 oz = 0.3 mcg
• Poached egg, 1 large = 0.6 mcg
• Skim milk, 8 oz = 0.9 mcg
• Brie cheese, 1 oz = 0.5 mcg

The current recommended daily allowance for Vitamin B12 was updated in 1998 by the Food and Nutrition Board (FNB) of the Institute of Medicine. Due to the increased risk of food-bound Vitamin B12 malabsorption in older adults the FNB recommended that adults over the age of 50 years of age get most of the daily intake from fortified food or vitamin B12 supplements.

The basic current recommended daily allowances are as follows:

Is Vitamin B12 Deficiency Possible

Even though Vitamin B12 is normally involved in the metabolism of every cell in the body, the effects of vitamin B12 can be replaced by sufficient quantities of folic acid, which is another member of the Vitamin B family, since B12 is used to regenerate folate in the body. Most B12 deficiency symptoms are actually folate deficiency symptoms. Deficient symptoms include all the effects of pernicious anemia and megaloblastosis which are due to poor synthesis of DNA when the body does not have a sufficient supply of folic acid for the production of thymine. Once a sufficient supply of folic acid is readily available for absorption all known B12 related deficiency syndromes normalize excepting those narrowly connected with the Vitamin B12 dependent enzymes.

Deficiency of Vitamin B12 can potentially cause severe and often times irreversible damage to the brain and nervous system. In fact an even slightly lower than appropriate levels, a range of symptoms such as fatigue, depression and memory loss can manifest, even though the symptoms are too nonspecific to be easily diagnosed to the deficiency of the vitamin. Mania and psychosis are also symptoms of Vitamin B12 deficiency.

Vitamin B12 deficiency also has the following pathomorphology and symptoms:

• A spongiform state of neural tissue along with edema of fibers accompanied by a deficiency of tissue. In this case the myelin decays along with axial fiber, leading to fibric sclerosis of the nervous tissue and eventually causing degeneration of the spinal cord.
• In the brain itself the changes brought on by deficiency are less sever, occurring as small sources of nervous fibers decay and the accumulation of astrocytes usually subcortically located along with round hemorrhages with a torus of glial cells. Pathological changes are also noted in the posterior roots of the spinal cord and to a lesser extent in the peripheral nerves.

Clinical symptoms for Vitamin B12 deficiency include:

• Biermer’s disease (pernicious anemia) which is characterized by anemia with bone marrow promegaloblastosis; gastrointestinal symptoms and neurological symptoms.
• The neurological complex defined ad myelosis funicularis consists of  impaired perception of deep touch, vibration, pressure and the loss of sense of touch; very annoying persistent paresthesias; ataxia of the dorsal cord; loss of deep touch muscle-tendon reflexes; pathological reflexes – Babinski, Rossolimo and other as well as sever paresis.
• During the course of the disease mental disorder can occur including irritability, focus/concentration issues; depression with suicidal tendencies; paraphrenia complex. These symptoms may not always reverse after correction of the deficiency and the chance of complete reversal diminishes with the length of time that the neurological symptoms have been present.

Absorption rates of Vitamin B12 can be negatively impacted by alcohol use and many prescription drugs as well as potassium supplements; large doses of folic acid can often mask vitamin B12 deficiency as well.

Is Supplementation Necessary

People who suffer from pernicious anemia require vitamin B12 supplementation. Older people should also be getting most of their vitamin B12 from supplements. In addition vegetarians and vegans should also consider vitamin B12 supplementation or foods fortified with vitamin B12.

Vitamin B12 supplements are readily available in the form of pills, capsules, liquid, nasal spray or injections. Most multi-vitamins also contain some vitamin B12. It is important to note that when supplementing B12 it is often best to take it in combination with vitamin B6 and folic acid (i.e. B complex).

Side Effects Of Vitamin B12

Vitamin B12 side effects are extremely unlikely. There have been cases of people experiencing allergic reactions to B12 injections, but these were just as likely to have been cause by the preservatives employed in that form of vitamin B12.

Final Thoughts

The intake and absorption of Vitamin B12 is absolutely critical for overall health and wellness with no particular toxicity, it is readily available as a supplement in many processed and fortified foods and also in vitamin pill form including fortified multi vitamins. It can be supplemented also in the form of strip, liquid, nasal spray or injection as well in combination with other supplements. This is a great consideration for most people as it is very hard to tell that you are getting an adequate amount in your normal dietary intake.

All You Ever Wanted To Know About Vitamin B6 - Condensed

What Is Vitamin B6 And It’s Benefits

Vitamin B6 is a water soluble vitamin in the vitamin B complex family. Pyridoxal phosphate (PLP) is the active form and is a co-factor or co-enzyme in many bodily reactions of amino acid metabolism. This nutrient is also necessary for the enzymatic reaction governing the release of glucose from glycogen in the body.

PLP has the most importance in human metabolism including the following metabolic processes:

• amino acid, glucose and lipid metabolism
• neurotransmitter synthesis (production of serotonin from amino acid, serotonin suppression often causes depression in individuals)
• histamine synthesis
• hemoglobin synthesis and function (hemoglobin is found in red blood cells and is critical to their ability to transport oxygen throughout the body)
• gene expression.

Vitamin B6 is also required for the conversion of tryptophan to niacin, an essential nutrient. This vitamin has an effect on the binding of steroidal hormones, thus decreasing their effects and may also have implications for diseases affected by them such as breast cancer and prostate cancer.

Natural Sources Of Vitamin B6

Widely distributed in foods in both “free” and “bound” forms, vitamin B6 content can suffer more than a 50% loss during cooking, storage and processing depending on the form of the vitamin present in the food. Milk for example can lose 30-70% of its vitamin B6 content when dried.  Certain plant foods contain a unique form of B6 called pyridoxine glucoside. This form of vitamin B6 appears to be about half as bio-available as vitamin B6 from other food sources or supplements. Vitamin B6 in a mixed diet has been found to be approximately 75% bio-available. In most cases including foods that are rich in vitamin B6 should supply a sufficient amount of the vitamin to prevent deficiency, however those who follow a strict vegetarian or vegan diet might need to increase intake by eating foods fortified with vitamin B6.

Good sources of Vitamin B6 include the following:

• Fortified cereal, 1 cup - 0.5 to 2.5 mg
• Banana, 1 medium - 0.43 mg
• Salmon, wild, cooked, 3 oz – 0.48 mg
• Turkey, without skin, cooked, 3 oz – 0.39 mg
• Chicken, light meat without skin cooked, 3 oz - 0.51 mg
• Russet potato, baked with skin on, 1 medium, - 0.70 mg
• Spinach, cooked, 1 cup, - 0.44 mg
• Hazelnuts, dry roasted, 1 oz - 0.18 mg
• Vegetable juice cocktail, 6 oz – 0.26 mg

As usual you should always verify all nutrient content of your dietary intake from a reputable source.

The recommended daily allowances for Vitamin B6 are:

Is Vitamin B6 Deficiency Possible

Severe deficiency of vitamin B6 is rare. Alcoholics and elderly are thought to be at the most risk of this deficiency due to low dietary intakes and impaired metabolism of the vitamin. In the early 50’s seizures were noted in infants as the result of sever B6 deficiency due to an error in the manufacture of infant formula; abnormal electroencephalogram (EEG) patterns have been noted in some studies of vitamin B6 deficiency as well as other neurological symptoms such as irritability, depression and confusion. Additionally symptoms that may accompany this deficiency are inflammation of the tongue, sores or ulcers of the mouth and ulcers of the skin at the corners of the mouth. Impaired glucose tolerance and conjunctivitis have also been noted in deficient people.

As well as causative dietary issues for deficiency certain medical conditions and treatments are often sources of deficiency such as renal patients undergoing dialysis and patients taking medications for anti-convulsants and corticosteroids.

Is Supplementation Necessary

Research is currently ongoing as to treatment of various issues via Vitamin B6 including PMS. Vitamin B6 treatments have been found on a small scale to reduce water retention, moodiness/depression, fatigue, irritability and breast tenderness symptoms of PMS that occur sometime after ovulation and subside at the onset of a woman’s monthly period. It is also used for nausea prevention in pregnant women and to alleviate the pain of carpal tunnel syndrome.

Since B6 can be effective in helping with a range of problems, supplementation is sometimes desirable (though will usually be unnecessary).

Side Effects Of Vitamin B6

Vitamin B6 is generally safe when obtained naturally, excessive supplementation may cause some side effects such as tingling and numbness in the hands and feet, therefore when taking vitamin B6 supplements make sure the dosage is between 50 and 100mg per day as this is normally considered safe.

Final Thoughts

Vitamin B6 can be helpful in many ways and is easily and safely supplemented in the form of a fortified multivitamin or B vitamin complex with very little risk. Some expert believe that taking vitamin B6 by itself rather than in a B complex can be more effective although there is no conclusive evidence as yet.

All You Ever Wanted To Know About Pantothenic Acid - Condensed

What Is Pantothenic Acid And It’s Benefits

Pantothenic acid, also known as vitamin B5, is a water soluble vitamin that is considered an essential nutrient for humans. Pantothenic acid is necessary in the formation of co-enzyme A (CoA) and is critical in the metabolism and synthesis of carbohydrates, proteins and fats. Since Pantothenic acid participates in such a wide array of key biological roles and processes it is considered essential to all forms of life and as such deficiencies of this nutrient may have a variety of impacts ranging from irritations to severe, life threatening issues. Pantothenic acid is also vital for a healthy pregnancy.

Natural Sources Of Pantothenic Acid

Some of the most pantothenic acid rich foods are as follows:

• Fish/Cod 3 oz = 0.15mg
• Tuna (light canned in water) 3 oz = 0.18mg
• Chicken (cooked) 3 oz = 0.98mg
• Egg (cooked) 1 large = 0.61mg
• Milk (1 cup) = 0.83mg
• Yogurt (8 oz) = 1.35mg
• Broccoli (1/2 cup cooked) = 0.48mg
• Lentils (1/2 cup cooked) = 0.63mg
• Split peas (½ cup cooked) = 0.58mg
• California Avocado (1 whole) = 1.99mg
• Sweet potato (1/2 cup cooked) = 0.88mg
• Mushrooms(1/2 cup raw) = 0.52mg
• Lobster (3 oz cooked) = 0.24mg
• Whole Wheat Bread, 1 slice = 0.19mg

Processing and refining grains may result in a 35 to 75% loss of pantothenic acid; freezing and canning of foods may cause a similar loss of the vitamin.

There is a scarcity of data from large national surveys on the pantothenic acid content in foods, therefore most of the data used for the recommended dietary intake guidelines is from smaller studies.   For more information on the nutrient content of foods you can search the USDA food composition database.

Pantothenate in the form of phosphopantetheine is considered to be the body’s more active form of vitamin B5, however any derivative of this must be broken down to patothenic acid before absorption in the body, 10mg of calcium pantothenate is equivalent to 9.2 mg of panthenic acid. The recommended daily allowance in the United States for pantothenic acid is also follows:

Is Pantothenic Acid Deficiency Possible

Naturally occurring deficiency in pantothenic acid in human is very rare and only really observed in cases of severe malnutrition. World War II prisoners in the Philippines, Burma and Japan noted numbness, burning and tingling in their feet which was alleviated by utilizing pantothenic acid. In case studies regarding Pantothenic acid, researchers have found that individuals with a pantothenic acid deprived diet may suffer from:

• listlessness and fatigue
• headaches
• insomnia
• restlessness
• nausea
• vomiting
• abdominal cramping
• intestinal disruptions and numbness
• tingling in extremities
• adrenal issues
• hepatic encephalopathy

All correctable with pantothenic acid treatment. Most  of the research regarding the effects of pantothenic acid deficiency, however, has involved animals rather than humans so it is difficult to fully understand what all the ramifications truly are.

Is Supplementation Necessary

As you can see above there is no naturally rich food sources of pantothetic acid, therefore supplementing Pantothenic acid might be advisable for many individuals in order to get the recommended daily allowance. Pantothenol, a derivative of pantothenic acid, is a more stable form of the vitamin and often used as a source for the vitamin in multivitamin supplements.

Another common form of the vitamin is calcium pantothenate which is commonly used in dietary supplements because as a salt it is more stable than pantothenic acid in the digestive tract which in turn allows for better absorption. Possible benefits of supplementation include reduction of morning stiffness, reduction in the degree of disability and the severity of pain associated with rheumatoid arthritis with doses as low as 2g per day of calcium pantothenate. In other studies regarding the benefits of supplementing this vitamin researchers found that it appears to improve oxygen utilization efficiency and reduce lactic acid accumulation in athletes. The derivative Panthenol is a frequent addition to hair care products as it is thought to promote topically for hair strength and re-growth.

Side Effects Of Pantothenic Acid

There is usually no danger in taking large doses of pantothetic acid. Being water-soluble (like all B vitamins), it is extremely difficult to overdose on pantothetic acid as the body will naturally excrete excess amounts of the vitamin. Extremely large doses may cause diarrhea (but then again that’s true with most supplements).

Final Thoughts

Pantothetic acid is clearly a very important vitamin and while it is usually advisable to get most of your daily nutrients from diet, this is one vitamin where supplementation is a definite option as getting your RDI may be difficult under normal conditions.  Since there is very little danger from supplementing pantothetic acid, this becomes an even more attractive option to ensure that your body’s B5 vitamin needs are taken care of.

All You Ever Wanted To Know About Niacin - Condensed

What Is Niacin And It’s Benefits

Niacin is a water soluble vitamin in the B family also know as nicotinic or vitamin b3 (there is no relationship to nicotine). One key function of niacin is in its derivative nicotinamide which is used by the body to form co-enzymes. The terms niacin, nicotinamide and vitamin B3 are often used interchangeably to refer to any one of this family of molecules as they have common biochemical activity. Niacin is also involved in both DNA and the production of steroid hormones in the adrenal gland.

Niacin is considered to be one of the essential human nutrients due to its necessity in some functions of the body. Living organisms gain most of their energy from the process of oxidation which involves the transfer of electrons; as many as 200 enzymes require niacin co-enzymes in order to function including Niacin derivatives of NAD and NADP both of which have critical roles in the body related to catabolism of carbohydrates, fats, proteins and alcohol, synthesis of all macromolecules including fatty acids and cholesterol.

Natural Sources Of Niacin

Dietitians always recommend that a person get as much of their necessary nutrients from a well balanced diet as possible. Good food sources for niacin include animal based foods such as:

• liver
• heart
• kidney
• chicken
• beef
• tuna
• salmon
• milk
• eggs

Plant sources include:

• avocados
• dates
• tomatoes
• leafy vegetables
• broccoli
• carrots
• sweet potatoes
• asparagus

Seed and fungi oriented foods that are high in niacin include:

• nuts
• whole grain products (processing diminishes most nutrients)
• legumes
• saltbush seeds
• mushrooms
• brewer’s yeast.

You should of course always verify the dietary content of all your foods.

The recommended daily allowance of niacin (revised in 1998) is based upon the prevention of overall deficiency where as previously it was based upon the niacin levels required for the prevention of pellagra.

Nutritional supplements and fortified foods are two commonly used methods to ensure adequate niacin intake.

Is Niacin Deficiency Possible

Niacin is associated with one of 5 pandemic deficiency diseases: Pellagra which occurs in the late stages of Niacin deficiency. Pellagra is generally associated with poorer social classes who usually have diets high in processed corn in the form of cereals. The symptoms are usually dermatitis, diarrhea and cognitive problems (dementia), these symptoms are know as the “three Ds”.

Is Supplementation Necessary

There are three forms of niacin supplements each of which has specific benefits and effects:

• nicotinic acid (or nicotinate)
• niacinamide
• inositol hexaniacinate

Niacin supplements have been proven to reduce cholesterol levels as well as having several other benefits, however, to have that effect they need to be taken at doses much higher than the RDI levels. As there are plenty of niacin rich food sources (see above), niacin supplementation is usually unnecessary with proper nutrition.

Side Effects Of Niacin

While niacin is absolutely essential to overall health and well being, it can be overdone with high pharmacological doses. Serious side effects of over overdosing include

• arrhythmias (erratic heart rhythm)
• metabolic acidosis
• hyperglycemia
• dry skin rashes including acanthosis nigricans
• gastrointestinal complaints such as dyspepsia (indigestion)
• liver toxicity
• birth defects
• orthostasis

Skin flushing is the most commonly noted side effect, this symptom usually lasts 15 to 30 minutes and is sometimes accompanied by prickly or itchy sensations particularly in areas covered by clothing.  High doses of niacin may also elevate blood sugar, worsening diabetes.  Hyperuricemia is another side effect of high doses of niacin and may exacerbate gout. Niacin at extremely high doses can have life threatening acute toxic reactions as well as cause the thickening of macula and retina which leads to blurred vision and potentially blindness.

Since Niacin is related to so many co-enzymes and primary bodily functions such as DNA, Adrenal and metabolism, imbalance affects all those functions as well as the body’s fine balance and harmony of all the related vitamin absorptions, utilization and functions of related derivatives.

Final Thoughts

In conclusion, Niacin is certainly a necessary nutrient to maintain your overall health; however it can also be hazardous if out of balance in either direction. Thus it would be wise to determine what your status is before attempting supplementation. Niacin status is generally tested through urinary bio-markers which are believed to be more reliable than blood testing.

All You Ever Wanted To Know About Riboflavin - Condensed

What Is Riboflavin And It’s Benefits

Riboflavin (also known as Vitamin B2), is a water soluble B vitamin that is an easily absorbed micro-nutrient with a key role in maintaining health. Riboflavin is a central component in co-factors or co-enzymes and as such is required for a wide variety of cellular processes including playing a key role in energy metabolism, metabolism of fats, ketone bodies, carbohydrates and proteins.

Natural Sources Of Riboflavin

Some good natural sources of Vitamin B2 are:

• Milk
• cheese
• leafy green vegetable
• liver
• kidneys
• legumes (such as soy beans)
• yeast
• almonds

Some other good sources food sources are:

• asparagus
• okra
• chard
• bananas
• persimmons
• cottage cheese
• yogurt
• milk
• meat
• eggs
• fish

These all contain a minimum of 0.1mg of Riboflavin per each 3-10.5 oz portion. Many milled foods (cereal and breads come to mind) are enriched with Riboflavin due to up to 60% loss in processing of whole grains to milled grains. Consult the food pyramid for more foods rich in riboflavin.

The 1998 Recommended Daily Allowance for Riboflavin is 1.2 mg per day for adults whose caloric intake may be approximately 2000 calories per day;  recommendations for adult men and women are 1.3mg and 1.1mg per day respectively and for the average retirement aged men and women 1.1mg and 0.9mg. Women who are pregnant and or lactating require more like 1.4mg and 1.6mg respectively. Infants require .03-.04mg per day and children .06 - .09 mg per day.  These numbers are easily attained with a well balanced diet.

Is Riboflavin Deficiency Possible

Since Riboflavin is constantly excreted in urine for most healthy individuals, it is relatively easy to become deficient even when the intake is adequate; however it is hard to tell initially if you are deficient in Riboflavin since it is almost always accompanied by a deficiency in other nutrients as well.

A deficiency can be as simple as utilization of poor vitamin sources in one’s diet, or from conditions that affect absorption of nutrients in the intestine creating the inability to utilize vitamins or allowing excess secretion of vitamins from the body.  Symptoms in humans can consist initially of:

• cracked and rep lips
• inflammation of the lining of the mouth and tongue
• mouth ulcers
• cracks at the corner of the mouth
• dry scaling skin
• fluid in the mucous membranes
• iron deficiency anemia
• eyes that are itchy, bloodshot, watery and sensitive to bright light

In short, easily confused with common allergies.Severe deficiency may result in decreased conversion of Vitamin B6 to its co-enzyme form (PLP) and decreased conversion of tryptophan to Niacin.

Riboflavin deficiency alters the metabolism of Iron by impairing absorption and causing intestinal loss of Iron which in turn creates an inability to utilize the correct synthesis of hemoglobin’s. Correction of the deficiency has been prove to increase the circulation levels of hemoglobin’s as well as improve the body’s response to anemia and Iron therapy.

Preeclampsia as defined by elevated blood pressure, protein in the urine and edema during pregnancy is associated with Riboflavin deficiency. About 5% of women with preeclampsia may progress into eclampsia which has a significant risk of maternal death.

Alcoholics also suffer an increased risk of deficiency due to the decreased intake, decreased absorption and impaired utilization of Riboflavin. Additionally individuals who are anorexic frequently suffer from deficiency as they rarely consume adequate Riboflavin in their daily diet.

Finally, since Riboflavin tends to be destroyed by light, this has potential to produce deficiency also, however very limited research into this has been done as yet.

Supplementation

Riboflavin supplementation is usually unnecessary, as most people can get all they need from diet. However supplements are available, so if you suspect that you need extra riboflavin (either due to deficiency or a poor diet) you may supplement your intake safely due to riboflavin’s relative non-toxicity (see below).

Side Effects Of Riboflavin

Riboflavin for the most part has no toxic side effects; its low solubility prevents absorption in dangerous amounts. The only toxic doses recorded were given via injection; otherwise any excess is just excretes in urine.

Final Thoughts

Riboflavin is an absolutely essential nutrient to have for utilization of other nutrients, and since there is no toxic side effects to supplementation a Riboflavin supplement may be worth considering if you are unsure as to your daily intake from your diet. Research continues as to what ailments can be successfully treated with supplementation of this nutrient. These include cataracts as well as migraine headaches in conjunction with certain beta blockers. Research is also continuing regarding riboflavin’s antioxidant characteristics especially in conjunction with essential enzymes.

All You Ever Wanted To Know About Thiamine - Condensed

What Is Thiamine And It’s Benefits

Thiamine, also spelled Thiamin, is a water soluble vitamin in the B complex family that was once called Aneurin and Vitamin B1. Thiamine finds its place in history as one of the first organic compounds to be recognized as a Vitamin.

Thiamine derivatives are found in various forms including a co-enzyme in the catabolism of sugars and amino acids as well as in yeast. Thiamine derivatives and or Thiamine dependent enzymes are found in all cells of the body, thus a deficiency would have an overall negative effect on wellness.

Natural Sources Of Thiamine

Dietitians agree that a well balanced diet should provide adequate Thiamine without supplementation. Some of the foods that are rich in Thiamine are:

• whole grain cereals
• brown rice
• enriched rice
• beans
• lentils
• spinach
• nuts
• lean pork
• oranges
• cantaloupe
• milk
• yeast

Since the processing of flour and etc. diminishes Thiamine, foods made with bleached flour such as pasta and white bread are fortified with Thiamine in most Western Countries

The recommended dietary allowance of Thiamine varies for each life stage but is based upon the prevention of deficiency in a generally healthy individual without other imbalances. The recommended mg per day are as follows:

Is Thiamine Deficiency Possible

There are many derivatives of Thiamine and each has its own issues in terms of health and deficiency. A deficiency of Thiamine can lead to a myriad of serious maladies including:

• Neurodegeneration - leading to wasting away and ultimately death.
• Diabetes
• Beriberi - which is a neurological and cardiovascular disorder, broken into three major forms:
  • Dry Beriberi – characterized by a peripheral neuropathy consisting of symmetric impairment of the sensory, motor and reflex functions and affecting limb segments along with calf muscle tenderness.
  • Wet Beriberi – often associated with mental confusion, muscular wasting, swelling, irregular heart functions and ultimately heart failure as well as neuropathy.
  • Infantile Beriberi – this occurs in infant who are breast fed by Thiamine deficient mothers (most formulas are Thiamine enriched). Infants develop cardiac, aphonic or meningitis types of disorders and usually exhibit loud piercing cries, vomiting, irregular heart functions and convulsions, this is a life threatening malady if not treated promptly with Thiamine.

There are several alcohol related ailments that may be treated with Thiamine and are considered to be Thiamine deficiency ailments, though they do not occur without the alcohol connection:

• Wernicke–Korsakoff Syndrome - is essentially an alcoholic brain disease causing varying degrees of cognitive impairment.
• Wernicke Encephalopathy - usually occurs in patients with impaired nutrition and or gastrointestinal diseases or HIV. This is usually treated with B-Vitamin complex supplementation but can become a major neuro-psychiatric disorder including paralysis of eye movement, lack of balance and even deranged mental function.

Acute alcohol use disrupts the normal absorption of Thiamine in the GI tract, impairs the absorption of magnesium by the body as this requires Thiamine-using enzymes to be properly utilized, and depletes Thiamine stores in the liver. The central nervous system and heart are particularly sensitive to thiamine deficiency due to their high oxidative metabolism.

Supplementation

Thiamine supplementation has found some benefits in disease prevention and treatment in a variety of ailments including cataracts, Alzheimer’s, dementia, congestive heart failure and cancer. Supplements of Thiamine are available, so far the Food and Nutrition Board has not set a tolerable upper level of intake for Thiamine because there are no really well established toxic effects noted from over consumption through either dietary or long term oral supplementation. There have been a small number of life threatening anaphylactic reactions noted due to large intravenous doses of Thiamine; these same large does may cause rashes, itching or swelling.

Oral contraceptives, antibiotics, sulfa related drugs and some forms of diuretics deplete Thiamine absorption and increase the need for Thiamine supplementation as well as magnesium which promotes the absorption of Thiamine.

Side Effects Of Thiamine

Besides the issues relating to taking large doses of thiamine (mentioned above), it should also be noted that people with any allergies related to Vitamin B should not supplement Thiamine. Thiamine has been known to intensify the effects of neuromuscular blocking agents such as those used during surgery, so prospective patients are advised to discuss this with their surgeon if they are taking a Thiamine supplement.

Final Thoughts

Thiamine is an absolutely necessary vitamin for your overall well-being, however a well balanced diet should provide adequate Thiamine intake for most people and supplementation is not usually necessary.

All You Ever Wanted To Know About Vitamin A - Condensed

What Is Vitamin A And It’s Benefits

Vitamin A is a fat soluble group of compounds that plays an important role in vision, bone growth, reproduction, cell division and cell differentiation. It helps regulate the immune system, helping to prevent infections by generating white blood cells; it is commonly thought that Vitamin A also helps lymphocytes, which are a type of white blood cells that fight infections more effectively. This vitamin also promotes healthy eyes, respiratory, urinary and intestinal tracts. Vitamin A also assists the skin and mucous membrane function as a barrier to bacteria and viruses.

Natural Sources Of Vitamin A

Naturally occurring sources for Vitamin A are found in both animal food groups and vegetables/fruits: with Liver ranking the highest followed by

• milk and cheese
• carrot juice
• carrots
• spinach
• kale
• vegetable soup
• cantaloupe

All of which are rated at above 100% of the recommended daily requirements.

• broccoli leaves
• sweet potatoes
• spinach and other leafy greens
• peas
• butter
• eggs
• pumpkin
• mango
• apricots
• papaya

While not rated above 100% are also good sources of natural Vitamin A. You may check the vitamin A content of your foods using the online tool by the Nutrient Data Laboratory.

Is Vitamin A Deficiency Possible

Deficiency of Vitamin A is much more common in people living in developing or third world countries. Statistically it is estimated that 250,000 to 500,000 malnourished children go blind each year from Vitamin A deficiency.

Even with a diet high in Vitamin A, suffering from a lack of Zinc can result in vision problems similar to that caused by Vitamin A deficiency as the body utilizes Zinc to make the retinol binding protein that actually transports Vitamin A to its needed destinations within the body. A deficiency of these two nutrients working in conjunction can also cause the malabsorption of lipids (fats) and impaired bile production and release.

Excess alcohol intake and cigarette smoke are some of the other considerations that can create a dietary imbalance that contributes to Vitamin A deficiency. These issues in turn greatly affect the body’s ability to fight infections, respiratory infections and are a contributor to decreased rate of growth in children, slow or diminished bone development as well as pancreatic ailments.

Is Supplementation Necessary

Most dietitians will agree that if possible Vitamin A and other necessary nutrients for good health are far better to come from a balanced diet than from supplements. However people may commonly consume Vitamin A as pro vitamins in Carotenoid supplements and retinal supplements in the vitamin aisle under ocular issues.

Side Effects Of Vitamin A

Many studies have been done to determine the relationships between Vitamin A,  Beta Carotene,  cancer and osteoporosis. It has so far been found that excessively supplementing Vitamin A & Beta Carotene can actually increase the incidents of some forms of Cancer, Hip Fractures and osteoporosis (weaker bones) especially in areas where there are lower level of naturally occurring vitamin D from sun light.

Hypervitaminosis A refers to a body’s excess storage of Vitamin A to the point of toxic symptoms including birth defects, liver issues, reduced bone density and central nervous system disorders.

Final Thoughts

While vitamin A is a necessary nutrient for our overall health and wellness, it can be overdone with dramatic long term side effects. Children are especially susceptible to health issues caused by an imbalance of Vitamin A. There is a suggested dietary intake guideline which breaks down recommended daily value percentages of Vitamin A as well as most nutrients by gender, age, weight etc.

These guidelines along with most other dietary guidelines do recommend that - if possible - Vitamin A should be consumed via food rather supplements, and of course it is important to maintain a balance of Vitamin A and Zinc in order for the body to properly utilize the nutrients.