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B Vitamins Boost Energy and Build Brain Power
by Marilyn Johnson Kondwani, MA
Because they are water soluble, any excess is excreted in the
urine rather than being stored in the body. As a result, for
optimal health, B vitamins must be taken daily.
Lets take a look at the health function each B vitamin plays in
keeping your energy reserves at full capacity
1. Vitamin B1 - Thiamin
Thiamin boosts energy by digesting carbohydrates. Thiamin is also
critical to the normal functioning of nerve cells. Deficiencies of
thiamin can cause memory loss confusion and in serve cases
psychosis. At least
30 percent of patients in psychiatric hospitals are deficient in
Thiamin. Thiamin is very effective in treating patients with
Alzheimer’s disease and age-related memory loss. Dr. Mindell
recommends taking
50 mg of thiamin daily.
Those who smoke drink, eat a lot of sugar, take antacids, or are
under a lot of stress will require greater amounts of thaimin.
Food sources of thiamin B1
and most other B vitamins include whole grains, Brewers yeast,
nuts and seeds, and most vegetables. It is best to eat veggies raw
because heat easily
destroys thiamin.
2. B2 – Riboflavin
Riboflavin maintains energy levels, promotes growth and healthy
reproductive function. 50 mg of riboflavin daily keeps hair
lustrous and strengthens skin and
nails. Eye fatigue, cataracts, and other visual problems all
benefit from Riboflavin. Milk is rich in Riboflavin; however, it
is easily destroyed by light. For best results, purchase milk in
opaque containers.
3. B3 - Niacin
Niacin has a magnificent ability to reduce LDL (bad) cholesterol
and raise (HDL) good cholesterol. Over 50 different chemical
reactions including the metabolism of fats, cholesterol and
carbohydrates. The regulation of blood sugar levels, digestion,
and the production of sex and adrenal hormones all depend upon
niacin. In a 15 year Coronary care drug research project, the
long-term death rate for patients treated with niacin was
significantly reduced. By taking 50 mg of niacin each day, you
shouldn’t experience the skin flushes associated with high doses
of niacin. For best results don’t take niacin on an empty stomach
or with hot beverages.
4. B5 - Pantothenic Acid or Calcium Pantothena
Pantothenic acid is known as the anti-stress vitamin helping to
prevent fatigue, fight infections and reduce the adverse effects
of antibiotics. Symptoms of
Asthma, allergies, and Rheumatoid Arthritis all showed improvement
with B5 supplementation. Suggested dosage is 50 mg of Pantothenic
acid daily.
5. B6 - Pyroxidine
Pyroxidine is actually a group of closely related vitamins that
function together: Pyridoxine, Pyridoxol, and Pyridoxamine.
Vitamin B6 is a key player in the manufacturer of brain chemicals
that affect hormonal balance and maintain the immune and nervous
system. A deficiency of B6 can adversely affect the thymus gland
located at the breast area where infection fighting T cells are
stored.
At least 100 health conditions benefit from B6 supplementation. B6
can often correct PMS and menopausal symptoms. Asthma, Carpal
Tunnel Syndrome, Depression, Diabetes, and heart disease all
benefit from B6 supplementation. Taking at least 50 mg of vitamin
B6 daily is recommended, however, doses of over 200 mg per day for
more than two weeks reach toxic levels.
6. B12 - Cobalamin
If you feel your nerves are frayed 100mcg of B12 will save each
day. B12 works with folic acid to synthesize DNA to form the
insulation surrounding nerve cells
that conduct the transmission of information along the nerves. B12
is a major brain protector.
B12 deficiencies are a major cause of depression among the
elderly. Men with lower sperm count also respond to larger doses
of B12. Because it present is in meat, eggs, and dairy products
only, vegetarians should be certain to take B12 combined with
calcium each day for proper assimilation. B12 is not toxic even on
megadose regimens.
7. Folic Acid
Combined with B12 Folic Acid in essential for the formation of red
blood cells and the production of RNA and DNA. Folic acid is
essential for cellular division
and growth. It is very important during pregnancy to protect
against birth defects, namely spina bifida. Folic acid will also
increase appetite and ward off
anemia. Folic acid combined with B6 and B12 reduce Homocysteine.
High levels of Homocysteine have been correlated with heart
disease. Just 400 mcg or folic acid with 50 mg of vitamin B6 daily
can reduce a woman’s risk of heart attack by 42 percent. Lack of
Folic Acid is common vitamin deficiencies because people fail to
eat fresh leafy green vegetables, oranges, legumes and other root
vegetables abundant in Folic Acid.
8. Biotin
Effective in metabolizing fates, sugar and amino acids, Biotin
helps sustain energy levels, builds strong nails, healthy skin and
hair. Biotin also
prevents baldness and keeps hair from turning gray. Take 300 mcg
daily of Biotin combined with previously recommended doses of B2,
B6, Niacin and vitamin A.
9. Choline and Inositol
Excellent brain boosters! These lesser-known B vitamins combine to
form Lecithin. They help lower cholesterol, remove toxins from the
blood stream, and metabolize body fat. Choline is a major help
with memory loss because it penetrates the blood brain barrier and
improves the ability to learn. Take 50 mg of Choline and 100 mg of
Inositol daily along with other B vitamins.
10. Para-aminobenzoic Acid - PABA
Dr. Mindell calls PABA a nutrient co-factor because it helps
assimilate vitamins B5 and Folic Acid. At least 25 mg of PABA each
day will reduce pain of skin burns, improve skin texture, and help
to avoid wrinkles.
Don’t worry that you have to purchase each of the B vitamins
separately. Most good quality multi-vitamins will include the B
complex. Just check the labels to
be sure they meet the minimum requirements listed above. It is a
good idea to purchase high quality vitamins from a reputable
company that offers a money
back guarantee.
Contact Marilyn at
thenaturalhealthnews@hotmail.com
or visit her website at www.treasureofegypt.com
Marilyn J. Kondwani, MA
Treasure of Egypt Aromatherapy Services, Supplies & Seminars
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For more information, please contact us at (770) 621-5056 |
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