Have You Had Your B12 Test ?
Vitamin B complex performs many different tasks in our body and has numerous benefits. Although they dissolve in water and do not accumulate in the body, excessive or unconscious use of each vitamin can be dangerous and cause side effects. While taking B complex supplements, you should definitely consult your doctor and know what the appropriate dosage is for you.
The conversion of food into glucose, which provides energy to our body (carbohydrate metabolism), is one of the main functions of B vitamins. B vitamins also help with fat and protein metabolism. Vitamin B1, known as thiamine, supports the immune system and keeps the body strong in stressful situations. Vitamin B6, known as pyridoxine, is involved in the production of certain hormones and chemicals in the brain called neurotransmitters. It also has properties that support immune function. Niacin (Vitamin B3) lowers “bad” cholesterol (LDL) levels while raising “good” cholesterol known as HDL. This can also help prevent atherosclerosis. However, a doctor should be consulted before using B complex or niacin for this purpose.
Folate, one of the B complex vitamins, helps the development of healthy fetuses as well as the production of new cells in the body. Folate is required for the production of RNA and DNA. This vitamin also prevents anemia by ensuring the production of red blood cells. Folate intake during pregnancy protects the unborn child from neural tube defects, which is a congenital abnormality.
Since B complex vitamins, which are water-soluble compounds, are not produced in sufficient amounts in the human body, they are classified as essential (indispensable) nutrients (nutritional elements). It is recommended to use a B-complex supplement either through diet or at certain times – especially under stress or during pregnancy – when modern food sources alone may be insufficient to meet the B vitamin needs.
B vitamins are also known as ‘stress’ vitamins because they are vital in maintaining the health of the nervous system and adrenal glands. The nervous system and the adrenal glands are the main components of the body’s response to stress. In order to cope with the stressors in our lives and to maintain our physical, mental and emotional functions, we need to take adequate amounts of B complex vitamins. B vitamins are also necessary for the conversion of the foods we consume into usable energy (metabolism). In situations of prolonged or increased stress, providing a good B-complex vitamin supplement can make a big difference in the body’s ability to endure and resist challenges.
B complex vitamins are so important to our lifelong health that their deficiency can cause a range of symptoms, some of which are very serious. These include congenital abnormalities, neurological disorders, mental health disorders (dementia, depression), anemia, hypertension, insomnia, heart disease, inflammatory conditions and skin diseases.
B Complex vitamins (bioactive forms) include:
B1 Thiamine hydrochloride (HCl) or thiamine pyrophosphate
B2 Ribose 5-phosphate
B3 Niacinamide
B5 Pantethine
B6 Pyridoxal-5′-phosphate
B9 L-5-MTHF methylfolate
B12 Methylcobalamin
Biotin
In addition to B-complex vitamins, Inositol, PABA (Para-AminoBenzoic Acid) and Choline were formerly considered members of this family of vitamins, but are now classified as vitamin B cofactors. Neither inositol nor PABA are essential nutrients because both can be synthesized in sufficient quantities by bacteria in the intestines, but long-term antibiotic use and excessive coffee consumption can cause their deficiencies.
Choline is recognized as an essential nutrient. Although it is synthesized in small amounts in the liver, choline must be ingested primarily in the phospholipid form, such as phosphatidylcholine (a lecithin compound) as a component of cell walls. Choline is required in the methylation cycle and in the production of acetylcholine, the primary neurotransmitter that enables cognitive functions such as thinking, learning, and memory.
Bioactivity and B complex Vitamins
Scientific studies have clearly shown that the body needs bioactive forms of B vitamins, which are usable forms. Since B vitamins are not taken in bioactive form or they are not converted to their bioactive forms in the body, it is not possible for the body to benefit from them. Unfortunately, many B vitamins in standard B complex supplements are not in bioactive form. If the label says riboflavin (B2), pantothenic acid (B5), pyridoxine (B6), folic acid (B9) or cyanocobalamin (B12), you may not get enough benefit from this B-complex vitamin. These non-bioactive forms must be converted into co-enzyme or bioactive forms in the body. So what are the differences?
R5P (riboflavin 5′-phosphate) is an active form of vitamin B2 used in many metallic processes, including development of the nervous system in the fetus, production of red blood cells in the body, energy production, healthy growth and tissue repair. The inactive form of riboflavin is less effective and must be converted to the bioactive R5P form before it can be used. This is the vitamin that is responsible for the bright yellow color of the urine when we take a B-complex vitamin supplement.
Panthethine is the active form of vitamin B5 and a key component of coenzyme A. Research suggests that the pantethine form is more effective in the body than inactive pantothenic acid.
P5P (pyridoxal-5′-phosphate) is the active form of vitamin B6 you need. Studies have shown that conversion rates of the inactive pyridoxine hydrochloride form to the active P5P form are low, especially in people with poor liver function or gluten allergies, the elderly, and autistic children. This is a very important finding, because when the bioactive P5P form is low, taking the vitamin in an inactive form may not prevent the deficiency.
Pyridoxine hydrochloride is the most commonly used form of vitamin B6 in food supplements. Since it is not found in natural sources, it must be converted into active coenzyme P-5-P form in enterocytes (intestinal cells) and liver in order to be used in the body.
Conversion of pyridoxine hydrochloride to the P5P form may be reduced in persons with impaired liver function or enzyme defects. In addition, some drugs can affect this conversion pathway. Only the P5P form has an active coenzyme function in the body. It plays an important role in more than 100 pathways involved in neurotransmitter production, amino acid metabolism, and other metabolic reactions. When P-5-P is the ‘active’ form, it does not need to be converted in the body.
L-5-MTHF (methylfolate or 5-methyltetrahydrofolate) is the methylated bioactive form of vitamin B9 (folate). Folic acid is the synthetic form often added in vitamin supplements and as a food additive. Folic acid is useless if the body cannot convert it to the L-5-MTHF form. The L-5-MTHF form fulfills two basic functions necessary for a healthy life, especially brain health – neurotransmitter production in the brain and the production of SAMe (s-adenosylmethionine), an important enzyme regulator.
Methylcobalamin is the naturally methylated form of vitamin B12. In contrast, cyanocobalamin is the cheaper synthetic form not found in nature. Methylcobalamin is indispensable for red blood cell production, nerve health and brain detoxification. Its deficiency can cause anemia, impaired brain and nervous system functions.
The Methylation Cycle, B vitamins, and a common genetic variability
Scientific research shows that inactive forms of B vitamins do not benefit nearly 50% of people. One out of every two or three people cannot use inactive vitamin B supplements in their bodies. The reason for this is frequent gene variations in the methyltetrahydrofolate reductase (MTHFR) enzyme. In addition to the deficiency in the bioavailability of B vitamins in people with genetic variations, since the B vitamins taken with vitamin supplements cannot be used, these can accumulate in the tissues and cause problems.
You can see the interactions between the MTHFR gene, the active B vitamins 5-MTHF folate, methyl-B12, and the Methylation Cycle in the human body in a simplified diagram below:
Methylation is a vital metabolic function catalyzed by different enzymes. It occurs in every cell and every tissue. Methylation is involved in recovery, energy production, DNA gene expression, neurological function, liver detoxification (chemical toxins, heavy metals and hormones), glutathione production (the body’s important intracellular antioxidant), immune response, cancer risk, and regulation of adrenal stress.
Variations in the MTHFR gene prevent folic acid from converting to the active folate (B9) form, L-5-MTHF (or L-5-MethylTHF). A healthy methylation cycle function is also needed for the production of Ribose 5-Phosphate (B2), Pyridoxal-5′-Phosphate (B6) and methylcobalamin (B12), which are other forms of bioactive B vitamins. L-5-MTHF deficiency can lead to many chronic conditions by causing disruption in vital methylation pathways, including homocysteine regulation in the body.
Effects of methylation on homocysteine levels and inflammation
Pyridoxal-5′-Phosphate (P5P), which is the active form of vitamin B6, is needed for homocysteine metabolism, and variations in the MTHFR gene cause disruption in a cycle. When methylation pathways are disrupted, homocysteine levels rise, causing an increase in inflammation. Numerous studies have shown that homocysteine levels can be lowered by combining vitamins B6, B9 and B12. High homocysteine is a significant factor for coronary artery disease and stroke risk. Researchers are closely examining the relationship between high homocysteine and many autoimmune diseases that have reached epidemic proportions in Western countries today. The common denominator of all these diseases is uncontrollable chronic inflammation. The increase in homocysteine following the disruption in the methylation cycle may be the underlying cause of modern diseases in the body.
Taking B-complex vitamins in bioactive form that can be easily used in our body is a matter of particular importance in terms of supporting healthy methylation, especially in people with MTHFR gene variations. Because of these gene variations in nearly half of the population, there is a risk of disruption in the methylation cycle and high homocysteine levels. It is vital for these people to take active B complex vitamins, especially during pregnancy and during periods of increased stress. We can think of B vitamins as the fuel for methylation. Methylation is a biochemical process that occurs billion times a second in our body. It is a very important mechanism that allows us to stay alive and get rid of toxins.
Functions, Properties, Benefits, Sources of B vitamins
B1 (Thiamine) helps the body make healthy new cells. It has immune system protective and anti-stress properties. In a high-carb diet, this vitamin helps break down carbohydrates. Its natural form, thiamine pyrophosphate, is a coenzyme involved in the breakdown of sugars and amino acids. Thiamine is necessary for the production of acetylcholine and GABA neurotransmitters, which are involved in nerve transmission. Whole grains, peanuts, legumes, and spinach are foods rich in vitamin B1.
As an antioxidant, B2 (Riboflavin) fights free radicals, can prevent premature aging and provides protection from heart disease. Riboflavin is important for red blood cell production. There are studies showing that B2 can help prevent migraine attacks. Sunlight causes the inactivation of vitamin B2 in foods. Antibiotics increase the excretion of vitamin B2 from the body. Almonds, milk, yogurt, eggs, Brussels sprouts, spinach and soy are rich sources.
B3 (Niacin) has the effect of raising good cholesterol (HDL) levels. A decrease in B3 levels is observed in those who consume excessive alcohol. It has an acne healing effect. Milk, red meat, eggs, legumes, green vegetables are rich in niacin.
B5 (Pantothenic Acid) is found in small amounts in almost every food group — its name is Greek pantothen, meaning “from anywhere.” It is responsible for the breakdown of fats and carbohydrates to obtain energy in the body, as well as the production of sex and stress hormones, including testosterone. Studies show that B5 protects skin health and reduces signs of aging such as skin spots. Avocados, yogurt, eggs, meat and legumes are good sources of B5.
Along with its B6 (Pyridoxine) relatives B12 and B9, vitamin B6 controls levels of the amino acid homocysteine, a substance associated with heart disease. Pyridoxine is an important vitamin for mood and sleep because it helps the body produce serotonin and melatonin. Some studies suggest that vitamin B6 can reduce inflammation in people with rheumatoid arthritis. Chicken, turkey, tuna, salmon, sunflower seeds, cheese, brown rice and carrots are rich in B6.
B7 (Biotin) is also known as the “beauty vitamin” because it is important for healthy hair, skin, mucous membranes and nail production. It may also help control blood sugar levels in people with diabetes. It is an important vitamin for the normal development of the baby during pregnancy. Liver, chicken, fish, potatoes, cauliflower, egg yolks and nuts are rich in biotin.
B9 (Folate) is also known as folic acid, which is mostly its synthetic form. Most vitamin supplements do not contain folate, they contain folic acid because it is cheap, but folic acid must be methylated in the intestines and liver to 5-methyltetrahydrofolate in order to be used in the blood and tissues. However, in many people, folic acid supplements may not be effective because of a genetic defect in the enzyme that drives this conversion. Folate is important in depression and memory difficulties because it is a brain-friendly vitamin. Its importance in pregnancy is to prevent congenital neurological defects in infants. Dark green leafy vegetables, asparagus, beets, salmon, milk, bulgur and legumes are rich in folate.
B12 (Cobalamin) is a complete team player. Cobalamin and vitamin B9 together are a necessary vitamin for blood formation. Since B12 is mainly found in animal foods, deficiency is more common in people who never eat meat. Vitamin B12 is absorbed only in the last part of the small intestine, called the ileum, and can only be absorbed in small amounts because of the limited number of receptor sites there. Fish, shellfish, milk, eggs and meat are sources of B12.