The final stretch of B Vitamins is here…finally. Today we’ll cover the last 4 B Vitamins. B6, B7 or Biotin, B9 more often simply called Folic Acid and B12. Though there are many different related “B” vitamins, but all of the ones I have mentioned this week are the basics.
Once again, a water soluble vitamin and if you haven’t noticed B vitamins are important in metabolism. B-6 is no different. B-6 is important in amino-acid metabolism, converting glucose to glycogen and lipid metabolism.
Although there are no known toxic side effects from too much B-6 through food sources, overdose through supplementation can result in nerve deadening until the pyridoxine (Supplemental B-6) wears off. Prolonged high-dose supplementation can result in neurological disorders.
Although B6 is found in most foods such as meats, vegetables, grains and nuts there is always the chance of deficiency through malnourishment. Deficiency can cause dermal and neurological issues.
Vitamin B-7 or Biotin
Biotin is often called Vitamin B-7 and sometimes Vitamin H. Biotin is very simple so this will be short. Biotin is involved in the metabolism of fatty acids as well as converting Glucose to Glycogen (gluconeogenesis) and Leucine, an essential amino acid.
Biotin is found in many foods, though in low concentration. One food with a high concentration of Biotin is Royal Jelly, a secretion from honey bees used in their larva’s nutrition. All be larva are feed royal jelly and larva’s destined to become queens are feed higher quantities.
There are no recorded dangers of biotin toxicity. Deficiency is rare but may result in dermatitis, hair pigment loss, bone thickening and hair loss. Cause of deficiency can be cause by consuming raw egg whites. Raw egg whites contain avidin protein that bind to biotin.
Vitamin B-9, Folic Acids
Most of the time when you hear of Folic Acids it’s normally in a conversation about pregnancy. Folic acids or folate is important in production of new cells and DNA synthesis. It is very important in reproduction, specifically the development of the unborn children. Folate help protect again skull, spine and brain defects. Prenatal vitamins contain high concentration of folic acids. Folate is also important in human fertility.
Food sources of folate include leafy green vegetables, legumes, cereals and other vegetables and fruits.
Folate deficiency can result in weight loss sometimes due to loss pf appetite, headaches, heart palpitations and a sore tongue. Advanced deficiency in adults can cause anemia and slow growth in children. If you smoke, breast-feed or have kidney dialysis you may need to increase folate intake.
B-12 is very important in the function of the brain and nervous system. B-12 is also important in the formation of blood and DNA synthesis. B-12 can not be made by plants or animals but can be found in animals who obtained B-12 through a bacteria that is able to synthetically make the vitamin. Plants can not supply B-12 to the human body. Supplementation by vegetarians is important because unlike animals, humans can not produce vitamin B-12 through gut bacteria.
Some people may have allergic reactions or side effects from Vitamin B-12, so consult your doctor if you plan on taking a B Vitamin complex.
B-12 deficiency may result in anemia, mania, psychosis and even bipolar disorder through hereditary cases. Nicotine, Nitric Oxides and antibiotics can disrupt the body’s absorption of B-12.
B Vitamins Summary
Wrapping up 3 days of vitamin B’s. Now you know at least the basics of B Vitamins. It gets a lot more complex but I wanted to keep it simple enough to understand and interesting. Let’s do a run down of the similarities that the B Vitamins have.
B Vitamins are important in the function of metabolism in fatty acids, amino acids, protein synthesis and carbohydrates.
Some B vitamins are important in DNA synthesis and repair.
B Vitamins are water soluble and most excess is excreted through the Urine.
While the body will excrete most excess B Vitamins, it is still possible to ingest toxic levels of B Vitamins.
Most B vitamins can be found in natural food sources.
Deficiency of B Vitamins can be quite dangerous but with the right diet it’s almost impossible.
Excessive drink and smoking both have an effect on absorption of B vitamins in your body.
If you’re not sure of your B vitamin intake then take a look at your diet and lifestyle. If you’re not eating well to include fast foods and foods with a lot of preservatives and very little vegetables then you should either change your diet. Even if you take a B Vitamin complex, your diet may inhibit the benefits of B vitamins to your health.
We’ll move on to good ole Vitamin C tomorrow. Cheers~
Will give this a try for hair loss and week fingernails. I'll try to remember to post my progress. Sorry, I don't have a web cam so you'll just have to trust my say so on this one. You wouldn't want to see my pitiful head anyway.