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To B or Not to B
All of the B vitamins are vital to good health. Although each B vitamin has its own purpose, it is best to take them in combination. One of the reasons for this is that taking B6 and folate could cover up a B12 deficiency in some people. This deficiency could cause anemia.
The Journal of the American Medical Association (JAMA), published results of a 14 year study involving 80,000 women that demonstrated vitamin B6 and folate supplements could greatly reduce the risk of heart disease. Riboflavin (Vitamin B2) is necessary in order for the folate and vitamin B6 to become the proper molecules that may prevent heart disease. According to Burt Berkson, M.D., in his book all about B vitamins, scientists report that B-complex vitamins significantly reduced homocystein serum levels in over 600 individuals. Elevated levels of homocystein are considered by many physicians and researchers to be a risk factor in heart disease.
Riboflavin helps transform amino acids into nerve chemicals (neurotransmitters) the brain needs to feel, think and remember things. Riboflavin also helps produce and store energy in our bodies. This led to a study in Belgium on the use of B2 to relieve migraine headaches. The results of the study were published in the journal Neurology. Thirty-seven percent of the 55 people taking B2 had fewer migraines than those on a placebo. Those who did get migraines had them for a shorter period than those on the placebo. If B2 is taken for an extended period of time, the benefits may be increased.
Riboflavin has many other useful purposes including production of red blood cells and antibodies, cell growth, lower cataract risks, relieves eye fatigue, and helps absorb iron and vitamin B6. Its antioxidant activity may protect the body from cancer and heart disease. It is said to help fight dandruff and possibly benefit people who have carpal tunnel syndrome when taken with B6.
Symptoms of Deficiency
The B vitamins are important in maintaining a healthy brain and are thought to be stress relievers. In fact, the first signs of a B-vitamin deficiency are when a person has trouble dealing with stress and feels irritable. The B-vitamins can help us to have a better mood, which lessens the irritability.
Signs of deficiencies in specific B-vitamins vary. Thiamin deficiency may start out with fatigue, constipation, memory problems, and end up with vision problems, heart palpitations, tingling in the feet and weakened muscles.
B2 deficiency often starts out with a sore mouth and tongue, eye problems, and the most obvious, crusty formations in the corners of the mouth. The more severe symptom is an anemia that affects production of red blood cells in the bone marrow.
Niacin deficiency may also result in a sore mouth and tongue as well as weakness, irritability and loss of weight. Advanced deficiency of niacin results in Pellagra, a condition that may cause dementia.
With a pantothenic acid deficiency, there are headaches, nausea, tiredness and a feeling of "pins and needles" in the hands and feet.
Vitamin B6 has similar deficiency symptoms as the other B-vitamins, but in addition, there is slower healing of wounds, an increase in blood fat levels and seizures.
A folic acid deficiency will result in an anemia where there are decreased numbers of red blood cells, low white cells and sores in the gastrointestinal tract. A severe deficiency may lead to cancer due to mutated DNA.
A B12 deficiency is common because this vitamin is only found in animal products, and many people are vegetarians. Symptoms of deficiency are anemia, forgetfulness, fatigue, pins, needles and numbness of toes and burning feet.
There are other B-vitamins that are important but lesser known than the ones mentioned. They are choline, inositol, PABA and biotin. Deficiencies in some of these have similar symptoms as the others, however, severe choline deficiency can result in death. The good news is that a good B-complex will include these and prevent any deficiency.
Who is Deficient?
Some of the B-vitamins are destroyed in our foods through processing or cooking. All B-vitamins are water soluble, which means they are not stored by the body for more than three days, so they must be replaced daily. Even when we eat a healthy diet, the fact that B-vitamins are not stored in the body makes it difficult to maintain the necessary levels unless a supplement is taken. There are some B-vitamins such as pantothenic acid and inositol that are found in a variety of foods, so there is a lesser chance of a deficiency in these vitamins. The exception is alcoholism, which can result in a deficiency of any of the B-vitamins.
People who are likely to be deficient of B2 are those who do strenuous exercise, older people who absorb less B2 from food and anyone who limits consumption of meat and milk. (Energy Times, May, 1998).
Other factors that contribute to B-vitamin deficiencies are alcoholism, taking antibiotics, smoking, and poor diet (especially eating junk food).
If symptoms of a deficiency appear, check with your health care professional to verify the problem is from a deficiency. If you are told to take a particular B-vitamin, especially in high doses, be sure to take a B-complex with it.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
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