Vitamin B Complex – Vital To Life (part 2)

As we continue our topic – the B family of vitamins, we will talk about those members of the family that do not have a “B number” designation, but are known by their common names.  No matter that they have no number!  They are still considered part of the B family and are essential to good health. 

FOLIC ACID

Along with B12, folic acid helps with red blood cell formation. A deficiency in folic acid causes a type of "large cell" anemia, not correctable by the use of iron. However, its use is not limited to the treatment of anemia. It is useful in diarrhea, stomach ulcers and menstrual problems. The use of birth control pills decreases the absorption and effectiveness of folic acid.

Many physicians believe that folic acid deficiency is widespread and encourage its use especially with women on "the pill" or pregnant. Folic acid deficiency can produce abortion, miscarriage or permanent damage to the developing fetus (spinal bifida, a very serious condition whereby the baby is born with an open spine). Improved diet and vitamin supplements need to be utilized from the first suspicion of pregnancy, or better yet from the first thought of it. Folic acid is also effective in the treat­ment of chromosome damage.  Women using "the pill" need to obtain folic acid in its supplement form because that drug shuts down the mechanism of the body necessary to the absorption of folic acid from food.

Sources are fresh, dark green leafy vegetables and liver, cauliflower, kidney, chicken giblets, lima beans, wheat germ, roasted peanuts, whole wheat, watermelon, asparagus, potatoes, and cantaloupe. Cooking and long storage (after two weeks of refrigeration) destroy folic acid.

PANTOTHENIC ACID

Pantothenic acid, from the Greek word panthos, "universal" or "from everywhere," occurs in all living cells. It is most effective in the adrenal cortex. A pantothenic acid deficiency can result in allergies, low resistance to stress, some forms of arthritis, gout and a high level of uric acid, and adrenal exhaustion due to chronic stress (quick temper, breathlessness, muscular weakness, overwhelming fatigue and a disturbed pulse rate).  Pantothenic acid supplementation is effective in the treatment of adrenal exhaustion and does not have the side effects of using the drug cortisone or its derivatives.  Any form of stress decreases the body's B vitamin supply. However, because arthritis can result specifically from adrenal exhaustion, pantothenic acid may be important in preventing arthritis. Some relief of arthritic pain can occur with the use of pantothenic acid, but there are no cases of cure using just this one factor. Again we need to remember that the body may re­spond immediately to the addition of a particular nutrient but complete health requires complete nutrition.

BIOTIN

Although a biotin deficiency is uncommon, its symptoms are depression, fatigue, and panic attacks.  Biotin is important in the manufacture of the amino acid arginine and it works additionally with B2, B3, and B6 to metabolize tryptophan, an amino acid used to detoxify the liver and to maintain healthy skin, hair and nails.

Biotin, like several other B vitamins, can be manufactured in the intestines of the healthy person. It is destroyed by antibiotics and, surprisingly, rendered ineffective by eating raw unfertile egg whites.  Because the government has labeled it as an "optional" ingredient of multivitamins, it is important to read the label to be sure your vitamins contain biotin. It is available naturally in brewers' yeast, liver, kidney, unpolished rice, soy flour and soybeans. It is also found in eggs, roasted peanuts, cauliflower and mushrooms.

CHOLINE

Choline has been called a cholesterol detergent because of its emulsifying' ability. It is most important for maintaining strong capillaries and reducing heart palpitations.  It can also help prevent gallstones; and can improve liver and gall bladder functions.  Choline can also relieve insomnia and visual disturbances.  It is manufactured in the liver in the presence of a high protein diet containing methionine, B12, B6 and mag­nesium.

As the fat and cholesterol emulsifier ingredient in Lecithin, it helps in cases of artherosclerosis, fatty livers, liver damage and hepatitis. It is also useful for kidney damage and eye problems such as ocular hemorrhage and glaucoma.  Choline is an integral part of a substance called acetylcholine, the main neurotransmitter for the brain and nervous system.

The richest sources of choline are lecithin and egg yolks, milk, oats, green beans, peanut butter, peas, spinach, wheat germ and soybeans.

INOSITOL

Inositol is also a fat dissolver acting in conjunction with choline. However, it has some effects not experienced with choline: stops falling hair; effective in brain cell nutrition; useful in treatment of schizophrenia; and is needed for the growth and cell survival in bone marrow, eye membranes and intestines.

It is present in most plant and animal sources, especially fruits and cereals. Liver, brewers' yeast, cantaloupe, grapefruit, oranges, peas, raisins and wheat germ are also rich sources of inositol

PABA

Para-Amino-Benzoic-Acid, or PABA, is becoming well known as a natural sunscreen. (It is interesting to note here that persons who receive adequate amounts of the B vitamins internally, in general, do not sunburn as readily as others, nor do they get as many bug bites.)  It is also wonderful for the health of the skin and hair.  Sources of PABA include yogurt, liver, yeast, wheat germ and blackstrap molasses.

Remember, the B vitamins are more effective when taken to­gether and when accompanied by at least 500 mg Vitamin C.  Since processing, cooking and storage deplete the B vitamins from our food, supplementation is always beneficial.  A good, high quality multivitamin that contains adequate amounts of all eleven B vitamins would be a good choice.  We recommend that your multi contain at least 50 mcg of B12, 200 mcg of Folic Acid (more if you are pregnant or trying), and 50 mg of the other nine.  Read the labels carefully and compare.  Your health food store will have a good selection of supplements.  Remember, you get what you pay for!

Health is not everything, but without spiritual and physical health, everything is nothing. Until next time we meet – may God Bless you with good health, with a little help from you!

The information in these columns is for educational purposes only and not to diagnose or treat any medical condition. Please consult your physician for any serious condition.

Len Rossi, ND has been a proponent of Natural Healing for 30 years. After a 25-year career as a pro wrestler, Len earned his Doctor Of Naturopathy degree in 1982 and is a Licensed Massage Therapist.