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.