Mega Vitamin B (part 4)

Biotin (50mg)

Called B7. Necessary for cell growth, production of fatty acids and the metabolism of fats and amino acids.

Not an essential vitamin. It is synthesized by intestinal bacteria.

Found in yeast, soybeans, liver, butter, dried peas, sunflower seeds, nuts, eggs and numerous other foods. 

Raw egg whites block the absorption of biotin. Estimated dietary intake is 35/70 mg per day.

Biotin deficiency can cause brittle and thin fingernails, hair loss, conjunctivitis, red rash around eyes, nose and mouth, neurological symptoms (depression, listlessness, hallucinations, and tingling in the arms and legs).

Some medications are changed and broken down by the liver. Biotin might decrease how quickly the liver breaks down some medications. Taking biotin along with some medications that are changed by the liver might increase the effects and side effects of some medications.

Recommended dietary allowance for biotin is 30 mcg for adults over 18 years

Bottom line: Biotin is not an important ingredient in this multivitamin but not doing any harm.

Folate (200 mg) (B9)

Folate functions as a coenzyme in synthesis of DNA and metabolism of amino acids.

Folate is found naturally in a wide variety of foods, including vegetables (especially dark green leafy vegetables), fruits and fruit juices, nuts, beans, peas, dairy products, poultry and meat, eggs, seafood, and grains. Spinach, liver, yeast, asparagus, and Brussels sprouts are among the foods with the highest levels of folate.

Folate Deficiency usually coexist with other nutritional deficiencies (poor diet, alcoholism and malabsorptive disorders). Folate deficiency can also produce soreness and shallow ulcerations in the tongue and oral mucosa; changes in skin, hair, or fingernail pigmentation and elevated blood concentrations of homocysteine.

Women with insufficient folate intakes are at increased risk of giving birth to infants with neural tube defects (NTDs).

Megaloblastic anemia, which is characterized by large, abnormally nucleated erythrocytes, is the primary clinical sign of a deficiency of folate or vitamin B12. Symptoms of megaloblastic anemia include weakness, fatigue, difficulty concentrating, irritability, headache, heart palpitations and shortness of breath.

Recommended Dietary Allowances (RDAs) for adult Folate is 400 mcg.

Upper limit is 1000 mcg daily.  Over dose is unlikely because it is water soluble and excess folate is excreted.

In theory folate decreases the homocysteine level.   An elevated homocysteine level has been associated with an increased risk of cardiovascular disease and the incidence of both Alzheimer’s disease and dementia.

Bottom line: Folate deficiency is a recognized malady. Easily prevented by a good diet. Take supplements if any doubts about diet.

Mega Vitamin B (part 3)

Vitamin B12 (50mg)

Vit B12 needed for nerve and blood cells and to make DNA in all cells.

Vit B12 is found in fish, meat, poultry, eggs, and dairy products. It is also added to breakfast cereals and some other foods to create fortified foods.

Vit B12 deficiency can cause tiredness, lethargy, poor memory, headaches, weakness, nerve problems, confusion, memory problems, dementia and other vague symptoms.

People with dementia often have high levels of homocysteine in the blood. Vit B12 along with Vit B6 and folic acid can lower homocysteine levels.  A high level of homocysteine in the blood can lead to endothelial injury and inflammation in the blood vessels.

Vit B12 deficiency can be due to malabsorption and is then managed with regular injections not tablets.

To absorb Vit B12 stomach acid and a protein called intrinsic factor is needed. Pernicious anemia means your stomach cannot make intrinsic factor and absorb Vit B12. Problems absorbing Vit B12 are more common in elderly.

Recommended intake for adult is 2- 2.4 mcg per day.

Bottom line: safe and worth taking just to be safe.  Family history of pernicious anemia.  A vitamin of interest for my friends with a vegan diet. 

 

Inositol (50 mg)

Inositol works with choline as a component of cell membranes. Important for growth of cells in bone marrow, eyes and intestines.

Formerly Vit B8. Not an essential nutrient because it is produced in the body from glucose.

Found in many foods. High in cantaloupes, citrus fruits, whole grains cereals, nuts and beans.

A dietary supplement for promoting female fertility.  Used as an antidepressant.

Very safe supplement to ingest. 

Deficiency is rare as body manufactures it. Can be caused by long term antibiotic use or very high coffee intake.

No official RDA for inositol as it is made internally.

No reported cases of overdose.

Bottom line: Not an important ingredient in this multivitamin but not doing any harm.

Choline bitartrate (50 mg)

Choline is needed for structural integrity and signaling between membranes. 

Found in meat, fish, eggs, dairy, broccoli, spinach, beans, and nuts.

Not an essential nutrient. Made in the liver. No reports of deficiency. No RDA. No reports of benefit from supplemental intake.

Daily adequate intake is 450/500 mg day.

Bottom line:  Not an important ingredient in this multivitamin but not doing any harm.

Mega Vitamin B (part 2)

B1 (Thiamine) (50mg)

Thiamine is needed by the body to properly use carbohydrates.

Vit B1 is an essential nutrient.  Not manufactured internally. Must be ingested. Found in edible seeds, legumes, rice, corn flour, pork, spinach.

Vit B1 deficiency commonly occurs in alcoholics. Deficiency can occur with various chronic diseases. Is common.

Recommended Dietary Allowances (RDA) is 1mg/day.

Bottom line: safe and worth taking just to be safe.  Thiamin deficiency is an established disease.

Vit B2 (Riboflavin) (25mg)

Riboflavin is required for the proper development and function of the skin, lining of the digestive tract, blood cells, and many other parts of the body.

It is found in milk, meat, eggs, nuts, enriched flour, and green vegetables.

Riboflavin deficiency has been associated with cervical cancer, migraines, acne, muscle cramps, burning feet syndrome, eye fatigue, cataracts, glaucoma, blood disorders and low energy levels.

Riboflavin has been proven to help treat cataracts, migraine headaches, and high levels of homocysteine. Anti-seizure medication can be blamed for increased homocysteine in the blood. Therefore potentially of benefit to me as I am taking anti-seizure medication.

No evidence of overdose toxicity. No upper limit.

The recommended dietary allowances (RDA) of riboflavin (Vitamin B2) is 0.9-1.4 mg for adults

Bottom line: safe and worth taking just to be safe.

Vit B3 (Niacin) (50mg)

Niacin is needed for proper functioning of fats and sugars. Has a role in clotting and triglycerides in the blood.

It is found in yeast, meat, fish, milk, eggs, green vegetables, and cereal grains.

Niacin is also produced in the body from tryptophan, which is found in protein-containing food.

Niacin is used to treat pellagra and high blood cholesterol. Niacin in high doses can lower low-density lipoproteins if not taking a statin. 

Has been used to treat circulatory problems, migraines, dizziness, schizophrenia, Alzheimer’s, muscle spasms, depression, acne, improving circulation and many others.

Alzheimer’s disease. People who consume high amounts of Vit B3 in their food are less likely to get Alzheimer's disease. Not associated with people consuming Vit B3 in tablet form. Naturally occurring food triumphs again over tablets.

RDA is 14-16 mg/day.

Upper limit is 900 mg/day when in form of nicotinamide.

Bottom line: safe and worth taking just to be safe. Maybe ability to alter blood lipids is beneficial.  Niacin deficiency is an established disease. 

Mega Vitamin B (part 1)

I peruse the local shelves for vitamins, minerals and other.

I have had a brain injury. Inconvertible fact. I select every jar that containing the word brain.

I finish up with the following tablets:

One called Brain Health and containing omega-3 as a concentrated fish oil.

One tablet called Brain Active which supports alertness and working memory.  It contains turmeric.

And a mega vitamin containing multiple B vitamins which says it assists the improvement of general wellbeing and provides support to the nervous system. It says it maintains healthy brain function.

The multivitamin contains B1, B2, B3, B5, B6, B12, Vit C, Folic Acid, Inositol, Biotin, and Choline Bitartrate.   (Biotin 50 mcg Folic acid 200 mcg)

I buy the tablets. I take the tablets home. Now I need to find out if they will help me.

Turmeric and Fish-oil tablets (omega-3) will be looked at separately. 

B6, B5 are manufactured by gut microbes.  I ignore Vit C because half an orange a day supplies all the Vit C I need.

This leaves Vit B1, Vit B2, Vit B3, Vit B12, inositol, choline bitartrate, biotin, and folic acid to look at.

When should these megavitamins be taken? These vitamins are synthetic and are best absorbed with food. Take in the morning with breakfast. They will be absorbed during the day with food you eat. These vitamins are water soluble which must be replaced every day. These Vitamins are often taken to combat stress or fatigue. They are energy vitamins. They give a person more energy. Another reason for taking them in the morning.

Fat soluble vitamins (Vit A, D, E and K) must be taken with dietary fat in order to be absorbed. Fat such as nuts.