many therapeutic uses in the body. It is helpful in improving immune system function and helping to prevent kidney stones, PMS, depression, morning sickness, and carpal tunnel syndrome. Perhaps the most important use of vitamin B6 is in the reduction of homocysteine. Homocysteine is a semi-toxic byproduct produced when your body creates the amino acid methionine. It is not entirely clear how it is toxic to your body, but studies have shown that it is. It is known that high levels of homocysteine can increase a person’s risk of developing cardiovascular disease. There is also early evidence that suggests that it may be a risk factor for developing Alzheimer's disease. Your body requires a regular supply of folic acid, vitamin B6 and B12 to rid itself of homocysteine. The recommended dosage for vitamin B6 is 10–50 mg per day.
.....After six comes seven; which brings us to vitamin B7 or biotin. I fear that I am beginning to sound like a broken record; biotin (like niacin and pantothenic acid is used in many chemical reactions in the body). Deficiency is very rare because the bacteria in our intestines make this vitamin and it is found in so many foods. It has only one real known use; that is to help strengthen nails. Some small studies have shown that taking 2.5mg of biotin a day can help to increase finger and toenail strength. One interesting observation is that the demand for biotin is thought to be increased during
pregnancy. Some |
people take biotin in hopes that it will help to prevent hair loss; sadly there is no proof that this actually happens.
.....We skip to number eight, which brings us to folic acid, vitamin B9. Yup, you guessed it right; folic acid (like biotin, niacin and pantothenic acid) is used in many chemical reactions in the body. It is also used to help reduce homocysteine, treat certain kinds of anemia and prevent birth defects. I think folic acid is one of the most overlooked vitamins. It has so many important uses in the body and many medications can deplete your body of this vital nutrient. Concerns about deficiency caused the US FDA to recommend that flour and other grain products be fortified with folic acid. Folic acid primarily is found in green leafy vegetables. To get the recommend daily amount of folic acid one would have to eat one cup each of spinach and asparagus. Take a critical look at your diet and see if you eat these many greens every day. I’m a vegetarian and some days I’m doubtful. So take your multivitamin and don’t worry about it. You should still eat your greens though.
.....The last vitamin on our list is B12 (cyanocobalamin). This vitamin is mainly found in meat and fermented soya products. A deficiency of this vitamin can be a problem with people who do not eat meat, such as vegetarians and vegans and is also a concern for the elderly. Vitamin B12 deficiency is estimated to affect 10%-15% of individuals over the age of 60. Your body requires sufficient stomach |
 acid and something produced by your body called intrinsic factor to absorb B12 into the body. As one ages, your body generally produces less of these two items. Also people may be taking medications to treat reflux disease, heartburn, or other stomach disorders. These medications can reduce the amount of acid produced by your stomach. Symptoms of vitamin B12 deficiency include fatigue, confusion, and difficulty concentrating. If you are experiencing any of these symptoms, contact your Physician. A simple blood test can determine the amount of B12 in your body.
.....I admit this is a lot of information to digest. What should one do? Simple, one should take a multivitamin that contains plenty of the B vitamins. Ask your Peoples Pharmacist to recommend a vitamin supplement that is best for you. Also, don’t forget to eat your fruits and veggies.
Written By Ian Lloyd, Pharmacist
& Chartered Herbalist
Peoples Pharmacy, Victoria |
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