VITAMINS & MINERALS
Vitamin B12 helps keep energy up and
protects nerve coverings. B12 is needed in the production
of red blood cells and in the synthesis of DNA and RNA,
important rebuilding processes in the body.
B-vitamins play a critical role in brain function.
The B-complex vitamins are actually a group of eight
vitamins, which include thiamine (B1), riboflavin (B2),
niacin (B3), pyridoxine (B6), folic acid (B9), cyanocobalamin
(B12), pantothenic acid and biotin. Main food sources
of B vitamins are beans and green leafy vegetables.
B group vitamins [thiamin, riboflavin,
niacin, folic acid, cyanocobalamin and biotin] - essential
- proper functioning of our nervous system
- conversion of food in to energy
- proper functioning of various metabolic activities,
such as amino acid metabolism, nitrogen metabolism,
- for the healthy skin.
Sources: whole grains, beans, fish, fruits
and vegetables, dry fruits, nuts, milk, egg, soy beans,
animal sources such as liver, egg, meat, cheeses etc.
Deficiency Results in: diseases like Beriberi,
Anemia, poor resistance to diseases, etc.
Key B Vitamins
Thiamine [Vitamin B-1] - supports
energy metabolism and nerve function. A circulatory
enhancer and for maintaining muscle tone of the heart,
stomach and intestines. Alzheimer patients, not deficient
in B1, given oral supplementation of a thiamine derivative
had a mild beneficial effect on emotional as well as
intellectual functions. Thiamine deficiency causes cognitive
dysfunction and is fully expressed in malnourished alcoholics
as Wernicke's psychosis.
Sources: spinach, green peas, tomato juice, watermelon,
sunflower seeds, lean ham, lean pork chops, soy milk
B2 [Riboflavin] - Supports energy
metabolism, normal vision and skin health
Sources: spinach, broccoli, mushrooms, eggs, milk,
liver, oysters, clams
B3 [Niacin] - Supports energy metabolism,
skin health, nervous system and digestive system. Niacin
deficiency presents as dementia, dermatitis, and diarrhea.
Sources: spinach, potatoes, tomato juice, lean
ground beef, chicken breast, tuna (canned in water),
B6 [Pyridoxine] - Amino acid and fatty
acid metabolism, red blood cell production
Sources: bananas, watermelon, tomato juice, broccoli,
spinach, acorn squash, potatoes, white rice, chicken
B9 Folic Acid is a coenzyme that
helps cells with the process of cell division and replication.
Supports DNA synthesis and new cell formation; blood
cell production and protein metabolism. Reduces susceptibility
to infection. Lowers the risk of heart disease by preventing
damage to the inner lining of arteries Low blood levels
of folate correlated to an increased likelihood of difficulties
with short-term memory, stroke, dementia and depression.
Sources: tomato juice, green beans, broccoli,
spinach, asparagus, okra, black-eyed peas, lentils,
navy, pinto and garbanzo beans. Supplement
Recommended Dose: 400 mcg for long-term safe level.
Inositol - a B vitamin necessary for
fat and cholesterol metabolism and for fat mobilization
from the liver, shows therapeutic benefit in Alzheimer's
patients. Language and orientation skills were significantly
improved with therapeutic doses of inositol in Alzheimer's
Biotin - Energy metabolism, fat synthesis,
amino acid metabolism, glycogen synthesis.
Sources: widespread in foods
Pantothenic Acid - Supports energy
Sources: widespread in foods
Vitamin B-12 [cobalamin] - Used in
new cell synthesis, helps break down fatty acids and
amino acids. Vitamin B12 is necessary for processing
carbohydrates, proteins and fats and to help make all
of the blood cells in our bodies. Vitamin B12 is also
required for maintenance of our nerve sheaths and nerve
cells. Vitamin B12 acts as a coenzyme in the synthesis
and repair of DNA.
A B12 deficiency has been implicated as a cause of
vascular disease, which can impact the supply of nutrients
and oxygen to the brain. Veterans with subnormal B-12
blood levels experienced deficits in cognitive performance.
Vitamin B12 deficiency is a notable cause of numbness,
tingling, incoordination, and impaired cognitive function.
Sources: meats, poultry, fish, shellfish, milk,
Next: Omega-3 Fatty Acids