A Guide to the B Vitamins

The B vitamin family is made up of eight B vitamins. Although they are commonly recognized as a group and often work together in the body, each of the B vitamins performs unique and important functions. 

To help you better understand the roles of each of the B vitamins, we have put together a friendly guide to introduce you to each member of this important family of vitamins.

Thiamin:
Also known as vitamin B1, thiamin is needed to produce cellular energy from the foods you eat, and is also required for the synthesis of DNA and RNA. Thiamin is found in a wide variety of foods with some of the best sources coming from lentils, whole grains and pork. Thiamin can also be found in red meats, yeast, nuts, sunflower seeds, peas, milk, cauliflower, spinach and legumes.

Riboflavin:
Also known as vitamin B2, riboflavin is a basic building block for normal growth and development. It is needed for healthy cellular energy production and also supports the antioxidant activity in the body. Riboflavin is found in a variety of foods such as fortified cereals, milk, eggs, salmon, beef, spinach and broccoli.

Niacin
Niacin is also known as vitamin B3, and supports over 200 chemical reactions in the body including cellular energy production and fatty acid synthesis. Niacin in the form of nicotinic acid has been studied for its role in cardiovascular health. Good sources of niacin include beef, poultry and fish as well as whole wheat bread, peanuts and lentils.

2015 Study

Vitamin B3 (nicotinamide) cut the rate of new squamous-cell and basal-cell skin cancers by 23% compared with placebo after 1 year among patients at high risk for skin cancer. Nicotinamide also reduced the risk for developing actinic keratosis, a common precancer of the skin.

Pantothenic Acid:
Also known as vitamin B5, pantothenic acid helps support fatty acid synthesis and cellular energy production in the body. Pantothenic acid is widely available in plant and animal food sources. Rich sources include organ meats (liver, kidney), egg yolk, whole grains, avocados, cashew nuts, peanuts, lentils, soybeans, brown rice, broccoli, and milk.

Vitamin B6:
Involved in over 100 cellular reactions throughout the body, vitamin B6 is instrumental in keeping various bodily functions operating at their best. Vitamin B6, also known as pyridoxine, is needed to metabolize amino acids and glycogen (the body’s storage form of glucose), and is also necessary for normal nervous system, hormone and red blood cell function. Vitamin B6 is fairly abundant in the diet and can be found in foods such as meat, poultry, eggs, bananas, fish, fortified cereal grains and cooked spinach.

Biotin:
Biotin, or vitamin B7, is commonly found in foods such as brewer’s yeast, strawberries, organ meat, cheese and soybeans. For those who are biotin deficient, studies show that biotin may help in the health of hair, skin & nails. Biotin also supports healthy carbohydrate, protein and fat metabolism.

Folic Acid:
Also known as vitamin B9, folic acid is needed for DNA synthesis, the formation of red blood cells and for the metabolism of amino acids. Folic acid is most commonly known for its role in fetal health and development as it is critical for the formation of a baby’s spinal cord and nervous system. This important developmental process occurs during the initial weeks of pregnancy, and so adequate folic acid intake is especially important for all women of child-bearing age. Fortified foods such as breads and cereals are good dietary sources of folic acid. Other good sources are dark green leafy vegetables such as asparagus and spinach as well as brewer’s yeast, liver, fortified orange juice, beets, dates and avocados.

Vitamin B12:
Vitamin B12, or cobalamin, plays a critical role in the pathways of the body that produce cellular energy. It is also needed for DNA synthesis, red blood cell formation and for healthy nervous system function. Individuals who follow vegan or vegetarian diets may benefit from a B12 supplement since B12 is predominantly found in foods of animal origin such as chicken, beef, fish, milk and eggs.


One easy way to make sure that you get your daily dose of these important B vitamins is to take a B complex supplement such as Nature Made Super B Energy Complex, which contains 100% of the Daily Value of all 8 B vitamins in one convenient softgel.

18 Supplements That Could Help Your Body Heal Faster

If you find yourself injured or laid up with inflammation, follow this exact protocol for enhanced connective tissue healing, fast recovery from injury-produced inflammation, and a quick return to your training and competition after a strain, sprain or crash. This information is not provided by a physician for medical treatment purposes, but is rather a simple guide to natural supplements that can assist with healing.

1. Glucosamine, ~500mg. Best when combined with Chondroitin, ~400mg. Spread it through the day in three separate doses.

2. Chondroitin (see above)

3. Vitamin C, ~1000+mg per day. You could take this in an "immune system booster" like Airborne, from high fruit and vegetable intake (*ahem*, one apple only contains 8mg, however), or from a multi-vitamin that includes Vitamin C (AKA ascorbic acid).

4. Zinc, ~50mg. Often, zinc can also be found in an "immune system booster" type of effervescent powder.

5. Vitamin B3, ~250mg. Also know as Niacinamide. Tuna is one of nature's richest sources, but you'll only get about 15mg from one fillet. You're getting the idea - use a supplement form for convenience, rather than mowing down 17 tuna fillets.

6. Selenium, ~200mcg. Brazil nuts, fish, and crimini mushrooms are very high in selenium, at about 40-50mcg per serving. You might be able to get away with getting this one from the diet.

7. Chromium Picolinate, ~200mcg. Check the label of your multi-vitamin - sometimes it will be there.

8. Vitamin E, ~400IU. A powerful antioxidant also known as alpha-tocopherol. As is the case with most fat soluble vitamins, you'll want to be careful not to overdose. Sunflower seeds, incidentally, are one of the highest natural sources.

9. A Multi-Vitamin. This should go without saying.

10. Proteolytic Enzmes. Trypsin, Chymotrypsin, Papain and Bromelain are the top four, and the latter is found highly concentrated in pineapples.

11. Cetyl Myristoleate. Traditionally used for arthritis, it would be worth including in your protocol, if you can find it. 12-15 grams over 30 days is the recommended protocol for arthritic conditions. Recommend following manufacturer's label for sprains/strains.

12. Carnitine. More anti-oxidant support.

13. Evening primrose oil, ~500mcg. Excellent anti-inflammatory. Often packaged with fish oil or flax seed oil.

14. MSM (AKA methylsulfonylmethane). Essential for connective tissue repair, and can be applied topically in lotion form.

15. Pregnenolone, ~50mg. Be careful with this one, as it is a hormone precursor, but could help you recover faster. Check at your local health food store.

16. DHEA. For both males and females, this will help with a testosterone-like healing effect. Rye pollen extract is another good way to boost DHEA levels.

17. Omega 3 fatty acid. A potent anti-inflammatory that will assist in the assimilation of many other compounds on this list. I personally recommend flaxseed oil.

18. Co-Enzyme Q10, ~60-100mcg/day. Dirt cheap and easy to find.


complete list of anti-inflammatory supplements 

Niacin for Cholesterol

Most people who have undesirable cholesterol levels and can’t improve them sufficiently via diet and exercise are prescribed statin drugs. But there’s also a vitamin, niacin—known as B3—that in very large doses can improve cholesterol levels and reduce the risk of heart attacks. 

When niacin’s beneficial effect was discovered in 1955, it became the first treatment for high cholesterol.

Who wouldn’t prefer to take a vitamin over a prescription drug, you might ask. But it’s not that simple. Though classified as a dietary supplement, high-dose niacin, in effect, is a drug, whether you buy it over the counter or by prescription. And like any drug, it has potential side effects and should be taken under medical supervision. In addition, there are different forms of niacin on the market, which vary in effectiveness and risks, so shopping for it in the health-food store or drugstore can be confusing.

What’s more, niacin’s anti-cholesterol credentials were tarnished in May 2011, when disappointing results from a major study were released, making some people wonder if they should stop using niacin (see box below).

Here are answers to some questions you may have.

What are niacin’s benefits?
The main goal of cholesterol treatment is to lower LDL (“bad”) cholesterol. Statins do this much better than niacin does. But niacin has the advantage of raising HDL (“good”) cholesterol much more than statins do. It also lowers triglycerides, fats in the blood that can increase the risk of heart disease. For these reasons, niacin may be a good option for people who can’t tolerate statins well and for those who have very low HDL and/or high triglycerides. Moreover, niacin helps people who have elevated levels of small, dense LDL particles, which increase coronary risk.

What are the risks of high-dose niacin?
The chief problem is that it often causes intense flushing (mostly on the face and upper body). This is not harmful or long-lasting, but many people find it hard to put up with and thus stop taking the pills. The flushing usually decreases with continued use. Niacin can, in rare cases, cause liver damage. It can raise blood sugar slightly, but is considered safe for people with diabetes. It can also increase the risk of gout and flare-ups of peptic ulcer disease.

What are the different forms of niacin? 
The form that improves cholesterol levels is called nicotinic acid. The standard dose for treating cholesterol is 1 to 3 grams daily, 50 to 150 times more than what’s in a basic multivitamin. But you’ll also find other forms for sale, such as niacinamide and inositol hexanicotinate, which have little or no effect on cholesterol.

In addition, there are three categories based on the rate of release of the niacin:

• Immediate-release niacin is effective and least expensive, but causes more flushing. It has to be taken two or three times a day.

• Sustained-release/extended-release niacin causes less flushing. However, some over-the-counter formulations may be less effective and increase the risk of liver toxicity. The extended-release form sold by prescription (Niaspan is the best-known brand) is effective, least likely to cause in­­tense flushing and safer for the liver—but it costs even more than brand-name statins. An over-the-counter sustained-release preparation called Slo-Niacin is similar to Niaspan but much less expensive.

• No-flush niacin (inositol hexanicoti­­nate) has no “free” nicotinic acid, so it has little or no effect on cholesterol. Still, some labels say “supports normal cholesterol.”

How can you reduce the flushing?
Besides taking an extended-release product, take niacin with food—preferably after dinner or a bedtime snack. Avoid hot drinks or alcohol near the time you take niacin. Also, take aspirin (or a related drug, such as ibuprofen or naproxen) before the meal; even a “baby” aspirin may help. But check with your doctor before taking aspirin regularly, since it is contraindicated for some people.

Bottom line:  Statins remain the first-line choice because they are most effective at lowering LDL, are proven to prevent heart attacks and rarely cause side effects. If you also have low HDL and/or high triglycerides, you and your doctor may decide to add niacin to your regimen. Talk to your doctor or pharmacist about the various forms, and take niacin under medical supervision. As with other cholesterol-lowering drugs, you’ll need to be monitored to make sure it is achieving the desired re­­sults and isn’t harming your liver.

Niacin + statin = surprising results Doctors often prescribe both a statin and niacin when either drug by itself fails to have sufficient effect, or when patients have low HDL and/or high triglycerides as well as high LDL. The combination improves cholesterol levels more than either drug alone, but it has not been clear whether it is better at preventing heart attacks than a statin alone. Preliminary results from a long-awaited federal study have now called into question the notion of adding niacin to statin therapy—at least in some people. The study, called AIM-HIGH, was halted early and has not been published yet; only sketchy data have been released. The study involved 3,400 people with a history of cardiovascular disease who were already taking a statin to lower their LDL but still had low HDL and high triglycerides. Their statin doses were adjusted so they achieved the LDL target of less than 80. Some subjects were then also given high-dose extended-release prescription niacin (Niaspan), with the expectation that it would offer extra protection by raising HDL and lowering triglycerides. The study was stopped after 32 months when, surprisingly, it became clear that the combination group, despite its higher HDL levels, did not have fewer heart attacks or other cardiovascular events than the statin-only group—and had slightly more strokes. If you are taking niacin, don’t stop be­­cause of this study, at least not without consulting your doctor. This was a select group of older patients with existing coronary heart disease who had already achieved very low LDL levels. It’s possible that once LDL is so low, raising HDL may not matter much—that is, there may be little room for further reduction in cardiac risk. Niacin may still provide added benefits for people with a different risk profile or those who have not reduced their LDL level so dramatically. Moreover, none of the previous studies on niacin found an increased risk of stroke, and many experts believe this was a statistical fluke in the new study. A much larger study of a niacin/statin combination is now underway and the re­­sults may clarify matters. Results are ex­­pected in 2013.

Please note:  Retina specialists at the New York Eye and Ear Infirmary of Mount Sinai (NYEE) have shown that severe vision loss from a self-prescribed high dose of over-the-counter niacin is linked to injury of a specific cell type in a patient’s eye. The experts report that discontinuing the vitamin led to reversal of the condition and have published their findings in the fall issue of Journal of VitreoRetinal Diseases.

Vitamin B3 Rich Foods List

• Wheat Bran

• Liver

• Kidneys

• Heart

• Pork chops

• Beef

• Roast Chicken

• Turkey

• Other Meats

• Sausage

• Veal (roast fillet)

• Peanuts

• Fish (fresh)

• Fish (oily)

• Instant Coffee

• Breakfast Cereal (fortified)

• Lean bacon

• Twiglets

• Potato Chips (crisp UK)

• Bovril

• Marmite

Foods that we eat every day that include vitamin B3 are tuna, salmon, beef, chicken, and eggs. Fruits and vegetables full of niacin benefits include avocados, carrots, dates, asparagus, and sweet potatoes.

Cholesterol – Niacin, if prescribed and followed closely by your physician, helps to lower bad cholesterol or LDL and increase good cholesterol HDL. It is also often more affordable than statin drugs like Lipitor®. Most doctors who choose this route to lower cholesterol will begin a patient at a 100mg dose per day and increase the dose slowly to up to 1500mg per day. Side effects include flushing and cramping in the legs and arms.

Other ways doctors use niacin to help reduce cholesterol is through a nicotinic acid powder that is added to water or juice. People with high-cholesterol levels who don’t benefit from statin drugs alone, often use B3 in this powder form as it works with your intestines to flush out bad cholesterol after each meal.

Depression – Some people who suffer from anxiety and depression, including panic attacks have achieved benefits from taking niacin. Niacin has been shown to help nerve cell function that causes anxiety, which often leads to depression.

Overdose/Side Effects/Toxicity

Large doses of niacin can cause liver damage, peptic ulcers, and skin rashes. Even normal doses can be associated with skin flushing. It can be prescribed as a treatment for elevated total cholesterol and other types of lipid disorders, but it should only be used with medical supervision due to its potential for severe side effects.