Riboflavin, Niacin And Pantothenic Acid. B Vitamins Continued
Posted Jan 07 2009 4:41pm
Today I’m going to cover three more forms of Vitamin B. B2 (Riboflavin), B3(Niacin) and B5 (Pantothenic acid). These three are fairly simple and will take little time to explain. Let’s start with Riboflavin.
Vitamin B2 or Riboflavin
Riboflavin, like other B Vitamins have a roll in the metabolic process. Riboflavin is needed by the body in order to break down proteins, fats, carbs and Ketone Bodies. What are Ketone Bodies? Ketone bodies are by utilized by the body as energy for the heart and brain and are by-products of fatty acid breakdown.
Riboflavin as with all B vitamins is water soluble and and any excess that your body does not absorb gets disposed of through your urine. Remember yesterday when I mentioned that bright yellow colored urine from B vitamins? That’s Riboflavin. Since your body disposes of excess Riboflavin from ingested sources, there is little if no risk of toxicity. Riboflavin can be toxic if it is introduced in to the body in high doses intravenously.
Riboflavin deficiency can cause many different problems to include sensitivity to sunlight and dermatitis around the lips and genital areas. Ouch!
A few great food sources of Riboflavin are Bananas, Cottage Cheese, Asparagus, Yogurts and okra as well as eggs and fish.
Vitamin B3 or Niacin
Niacin, again a water soluble vitamin is used by the body to prevent Pallagra, a vitamin deficiency disease that has many different symptoms commonly suffered with lack of sufficient nutrition, alcohol dependency and/or may be homeless with a combination of the prior two. Niacin is also important for DNA repair and is functional in hormone production.
Although niacin is a water soluble vitamin like Riboflavin, it can be toxic to the liver in high doses. Some people that take a high dose of a Niacin supplement may experience the “Niacin Flush”, where parts of your body mainly the head and arms experience a hot, tingly sensation that can be quite irritating but generally only last no more than a half and hour.
Sometimes people that want to thwart a UA or urinalysis might take Niacin in high doses to prevent THC detection. It has been proven to work but it’s really not good to risk Niacin overdose and further health risks. Let’s be honest though, do people that have to take drug tests and want to fool them because they smoke Marijuana really care much about their health?
There are many common food sources of Niacin. A few are tomatoes, mushrooms, tuna, salmon, legumes, leafy vegetables, milk, eggs and sweet potatoes. There are many more foods sources of Niacin.
Vitamin b5 or Pantothenic acid
It’s starting to sound a bit repetitive but like the other B Vitamins, Pantothenic Acid is water soluble and is involved with the metabolic process of breaking down carbs, fats and proteins for energy. Pantothenic acids are an essential nutrient and are found in traces of almost every food you eat. Foods with higher B5 content are legumes, eggs and whole grains. B5 is also said to be good for preventing acne.
Seeing that Pantothenic acid is in just about every food you might eat, deficiency is highly unlikely unless you are grossly malnourished.
Toxicity of Pantothenic acid is also highly unlikely and has to be introduced in massive amounts to generate any side effects. Those side effects may be as mild as diarrhea.
A supplement of Pantothenic acid taken before bed is said to produce vivid dreams.
Tomorrow I will finish up the rest of the B Vitamins and we’ll move on from there.