A Guide to the B Vitamins Groups

You may find this a bit repetetive since a lot of these vitamins have similar functions, in fact they were believed to be one vitamin in the past. A good reason never to take them separately. I get some questions about the anabolic and protective properties of Niacin and pyridoxine. These are two very worthy substances, but I'd never suggest taking them separately. In fact B3 and B6 are probably the two that are most related. But B-vitamins are very synergistic and I see no reason why you wouldn't spring for a B-complex vitamin. It's not very expensive and it will definitely optimize the use of your protein intake. In fact, if you are hard up for money, have to cut back on food and can't afford a lot of supplements, just eat eggs and cheese, drink a lot of milk and supplement with a B-vitamin. Take it from a poor student, you can grow on that. Now peruse some of the effects of the micro-nutrients I find to be the most anabolic. B-vitamins are a constant in my supplementation, even if I am not taking anything else.

THIAMIN (VITAMIN B1)
Of all the water-soluble vitamins, you are most likely to find yourself short on thiamin if your diet is inadequate. When not getting the minimum 1.5 mg daily, you will find yourself depleted of vitamin B1 in as little as 14 days. A common deficiency disease is beriberi. This can have other causes as well, but giving high doses of B1 in such cases will almost certainly cure it within hours.

The benefits of thiamin are that it enhances circulation and oxygen supply, increases energy, helps with blood formation, and metabolizes carbs. As you will see, B vitamins are all very good metabolizers. Furthermore, B1 is used in the maintenance of the nervous system and for the biosynthesis of a number of cell constituents. Not unlike the neurotransmitter acetylcholine (also derived from a water-soluble vitamin) and the amino acid GABA (manufactured from arganine under influence of B vitamins), it plays a key role in the manufacture of hydrochloric acid, thereby easing digestion. Thiamin will help you use glycogen more accurately and ease the absorption of nutrients.

RIBOFLAVIN (VITAMIN B2)
B2 is not actually ingested, but made by intestinal flora from digested flavonoids. It is one of the easiest nutrients to absorb, but also, as with all water-soluble vitamins, one of the easiest to excrete. This makes for an almost constant need of Riboflavin. At least the minimum dose daily. There is no bodily supply of it.

Much like the B1 vitamin, riboflavin is used to better the use of oxygen by cells and the transportation thereof in the blood. It also aids in the metabolism of carbs, but you'll find B2 to be equally effective with fatty acids and amino acids. B2, though not very effective at its thing when taken separately, is an intricate part of the B-complex, because it is needed to activate the B6 vitamin (pyridoxine) and to help manufacture the B3 vitamin (niacin) to assist in the adrenal gland functioning. It is largely responsible for the production of antibodies in the white blood cells (proving that B-vitamins have antioxidizing properties as well) and plays a role in cell growth as well as cell respiration.

NIACIN (VITAMIN B3)
Niacin is also known as nicotinic acid or niacinamide, which are derivatives of B3, though nicotinic was once considered a separate vitamin, B4. It is used for—you guessed it—cell respiration and the metabolization of carbs, protein, and fatty acids. It also assists with the maintenance of circulation and skin, functioning of the nervous system, and the normal secretion of bile acid and stomach fluids.

Of more importance to the bodybuilder may be the link between B3 and the manufacture of sex hormones.

Nicotinic acid given in high doses may improve blood cholesterol profiles and help the bodycleanse itself of organic poisons. It's also a memory enhancer. Do not cook B3-containing elements in water.

PANTOTHENIC ACID (VITAMIN B5)
Manufactured by the intestinal flora, B5 is often referred to as the anti-stress vitamin because it is involved in the manufacture of the hormones that are commonly associated with battling stress. It plays a very important role in the secretion of cortisol and by supporting the adrenal gland in that fashion, also in a minor part in the manufacture of cathecholamines (dopamine and epinephrine, norepinephrine). Through this effect it may also be a link in the metabolism of fatty acids to stimulate weight loss. And as with all B-vitamins it also aids in the metabolization of carbs and protein and is beneficial to the health of skin and nerves.

It helps to fight allergies and strengthens immunity. The importance of pantothenic acid expresses itself in its presence in coenzyme A. This enzyme is needed for the formation of citrates and the oxidation of pyruvates and alpha-ketoglutarates. Not to mention synthesis of triglycerides and cholesterol. Pantothenic acid is best preserved in a neutral environment. It is most bioactive when not cooked and when kept from overly acidic or alkaline environments. So don't add soda or any acidic nutrients like citric acid or vinegar.

PYRIDOXINE (VITAMIN B6)
Of all the B-vitamins, B6 is perhaps the most important for mental and physical health. This is especially true for women because it balances female hormones and assists in immunity. But pyridoxine is also important for the growth of new cells, used to process and metabolize carbs, protein and fats (are you getting tired of that one yet?) as well as controlling behavior and mood. Medically its most common uses include the treatment of children with learning difficulties, the prevention of dandruff, psoriasis and eczema, all common skin malfunctions.

B6 balances sodium and potassium and promotes the production of red blood cells (yet again). It is needed for the manufacture and part of the nucleic acids RNA and DNA. It has been linked recently in the improving of immunity against cancer and it is known to fight the conversion of cystine to the toxic substance homocysteine, a product very detrimental to hart tissue. B6 is often used in medicinal supplements as a liver detoxifier.

Women may find supplemental pyridoxine essential to combatting premenstrual fluid retention, avoiding menstrual pains, and minimizing acne or nausea during pregnancy. In the absence of B6 you will notice severe mood swings, depression, and loss of sex drive. Pyridoxine should be stored in a dark, cool place, and preferably consumed uncooked. Please keep in mind that high cortisol levels or the use of cortisone will destroy B6.

FOLIC ACID (VITAMIN B9)
Known chemically as pteroylglutamic acid, but known as Folic acid, folacin or folate. It is manufactured within the body, and unlike the preceding B-vitamins, can be stored up to a certain amount in the liver. Folic acid exerts its main importance in the synthesis of DesoxyRibonucleic acid (DNA), cell growth, red blood cells and the formation of non-essential amino acids from ingested and stored protein sources. It plays a vital role in the energy production and it creates heme, the iron-containing active substance in hemoglobin (blood substance).B9 vitamins are needed for healthy cell division because folic acid mainly, is a coenzyme for RNA and DNA synthesis. For bodybuilders maintaining Folic acid balance is important for muscle protein metabolism and improving digestion. Medically it is used to treat folic acid anemia, which can be detected through symptoms of indigestion, depression and anxiety.

CYANCOBAMIN (VITAMIN B12)
Cyancobamin and cobolamin are the most common forms of the B12 group, and is one of the most supplemented vitamins around, mostly due to its uses as an appetite stimulant and an energy booster. I don't approve of the practice. It's probably healthier to match B-vitamin intake according to overall intake.

B12 is a complex structured compound with a certain content of cobalt, a trace mineral needed in small amounts by the body. It promotes growth and naturally red blood cell manufacture. B12 can clear up infections, aid in combatting allergies and is linked to cancer prevention. And just in case you thought this was an exception, it is used to metabolize protein, carbs and fatty acids. There is no real need for B12 but is nonetheless often stacked by athletes. The only people who will need extra are vegans, since most of the sources are animal.

BIOTIN (VITAMIN H)
It's a strange name for a B-complex vitamin, I agree. But as water-solubles go, this may be one you should look into. Next to the (get ready:) red blood cell formation, the metabolism of protein, carbs and fats and the growth of cells H can also be important in the Krebs cycle, allowing for prolonged exercise and energy production under extreme pressure. For this it will stack well with ATP increasing substances.For aging men Biotin is critical for health of hair and skin, as well as sweat glands and nerve tissue. It also promotes better bone marrow and deficiency can be a cause of thinning of hair or hair loss.

The Power Of Vitamin C

Your body uses large amounts of vitamin C to combat infections, colds, and disease. Vitamin C is also used by your body in all kinds of healing situations such as preventing cancer, healing wounds and more...

No other vitamin seems to have so many favorable effects on the body than this incredible pill. Vitamin C is not readily stored in your body and therefore needs to be replenished on a daily basis. I think the other important reason to supplement with extra vitamin C is because most people don't get enough in their daily diet.

Actually, getting enough vitamins and minerals in general is a big problem with most people's health. Why is that? Well, because much of the soil we grow our food in today has been stripped of its precious vitamins and minerals leaving our food with much less nourishment than it contained twenty years ago.

Today, you would need to eat much larger servings of a single food in order to extract the proper nutritional value our bodies demand. If you don't get an adequate amount of vitamin C in your system then your health begins to suffer greatly.

What Does It Do, And What Scientific Studies Give Evidence To Support This?
Your body uses large amounts of vitamin C to combat infections, colds, and disease. Vitamin C is also used by your body in all kinds of healing situations such as preventing cancer, healing wounds, and reducing damage from pollutants like drugs and cigarette smoke.

Tests also shows that vitamin C helps ease upper respiratory infections, reduce bronchial restriction, and impaired breathing with allergies and asthma. Most importantly, extra C improves healthy immune system functioning. Research also suggests that it creates healthy blood vessel functioning and helps keep arterial walls clear from blockage - which in turn reduces your risk of heart disease.

High levels of vitamin C also suppress your body's release of cortisone. Cortisone is a hormone released from your body whenever you are under stress. Cortisone ultimately decreases your testosterone levels and throws your body into a catabolic state (your body begins using your muscle for fuel).

"For weight lifters that are interested in putting on more muscle vitamin C could prove to be helpful in maintaining as much muscle as possible."


It would be great if vitamin C alone were the cure all pill we needed to fight every disorder... but the truth is that vitamin C interacts with thousands of other nutrients to carry out it's healing functions. For example, in order for large doses of vitamin C to be effective in preventing a cold it must first interact with large doses of vitamin B6, vitamin B12, zinc, folic acid, and choline.

Remember, one nutrient never acts all by itself - it is the complex interaction of many nutrients that allows your body to work most effectively to maintain optimum health. That's why taking a daily multi-vitamin, multi-mineral packet is also a very good idea.

How Much Should Be Taken? And Are There Any Side Effects?
It's true most of the literature on vitamin C supplementation is very favorable, however, one recent study presented by James Dwyer of the University of Southern California is singing a different tune. Dwyer suggests that extra supplementation of vitamin C might cause carotid arterial wall thickening, and consequently promote future cardiovascular problems.


This study was presented by Dwyer to theAmerican Heart Association meeting in March 2000. However, most leading experts agree that Dwyer's study lacks serious detailed proof. To the contrary, many more highly detailed studies over the last thirty years have all suggested vitamin C helps reduce chronic disease and mortality, including cardiovascular disease.

So how much vitamin C do we need? It all depends on how many free radicals your body is generating... from all the literature I have read it seems that athletes and smokers need 4-10 grams of extra vitamin C per day.

I would say most normal people living a healthy lifestyle who are interested in obtaining benefits of vitamin C need an excess of 1 - 3 grams per day. No studies have showed toxicity with high intake of vitamin C, however, your body will reach a point where high levels can cause diarrhea.

If you develop lose stools while taking high levels just back off your dosage until you discover your tolerance level.

There are also many different kinds of vitamin C supplements like rose hips, ascorbic acid, calcium ascorbate, sodium ascorbate, and acerola - all claim to be more usable by your body, but the truth is they are all efficient forms of vitamin C.

Most fruits and green leafy vegetables have a good amount of vitamin C in them. For example, a small orange contains about 65 mg of vitamin C, and any kind of Kiwi or Guava fruit is an excellent source containing up to 180 mg in an average slice. If you decide to get your daily intake from fruit be careful to monitor your overall sugar intake.

When Is the Best Time to Take Multivitamins?

Most people might need to take vitamins, also they can get the nutrients from the food they eat, others opt to take vitamins daily so their bodies absorb all essential nutrients. Women who are pregnant typically take prenatal vitamins on the recommendation of their doctors. People often wonder whether there is a “best time” to take vitamins. Medline Plus notes that in most cases, you should take vitamins once per day. It may help to take your vitamins with a meal rather than on an empty stomach or take them at a different time of day. Although the upset stomach could just be a side effect, some vitamins in high amounts can cause nausea. Consult your physician if you experience nausea frequently or if the nausea doesn't go away.

Minerals in Multivitamins

Multivitamins might include minerals such as iron, or you might also take iron in prescription form or as a separate supplement. But calcium, which is also in some multivitamins, can interfere with iron absorption, according to an October 2010 article in the “International Journal for Vitamin and Nutrition Research.” Women and children, who are at greater risk for iron deficiency than men, are also encouraged to eat or drink dairy products because they contain calcium. Because the calcium can inhibit iron absorption, doctors often caution people not to take multivitamins that contain iron with dairy products or calcium supplements.

Medication Interactions

Medications can interact with multivitamins when they are taken at the same time, according to Dr. Leo Galland in an April 2010 article in the “Huffington Post.” Galland notes that statin drugs -- which lower cholesterol -- can block the effects of vitamin E, while vitamin E interferes with the effects of the statin. Statins and vitamin E should not be taken together. Some medications and vitamins can interact no matter what time you take them. The blood thinner warfarin, for example, can interact with multivitamins that contain vitamin K and increase your risk of bleeding.

Flexibility with Regularity

Some vitamin manufacturers recommend you always take vitamins with a meal and at the same time each day. You might find it easiest to incorporate vitamins into a morning routine, while others prefer to take them at bedtime. The exact time is less important than taking them regularly. As long as you follow your doctor’s recommendations and consider potential problems such as medication interactions, you can take your multivitamins at whatever time of day works best for you.

Multivitamins are a good way to make sure that you are getting all of the essential vitamins and minerals your body needs to be healthy. Even if you have a well-rounded diet, with a variety of foods, it is still possible for you to have dietary gaps, in which you are missing one or more valuable vitamins. Multivitamins can fill in these gaps, and keep your body functioning well.

Prevent Disease With Vitamin Supplements

Our body needs vitamins to fight viruses that cause different types of infections and diseases. Split in 2 main categories, these vitamins are water soluble and fat soluble; the main difference between these two categories is that water soluble vitamins can’t be maintained in the body, so they have to be taken daily from other sources. How? By eating foods that are rich in vitamins. Another option is vitamin supplementation however you are not advised to take pills on your own. To prevent diseases and maintain a strong immune system, make an appointment with a physician to know for sure if you’re suffering from any deficiencies.

Vitamin A

To start with, we will talk about vitamin A, which is also known as retinol. This important nutrient can help preserve the health of your hair and skin. Besides, it also protects your immune system. Sea foods such as herring, tuna and mackerel are great sources of vitamin A. Plus, this nutrient can also be found in certain dairy products including cheese, butter, as well as milk. Fresh leafy vegetables are also abundant in vitamin A.



Vitamin B complex

Vitamin B complex includes many sorts of substances that are essential for our health. Each substance has a separate role in our body. For instance, vitamin B12 and B6 can help our systemdissolve carbohydrates and fats. What’s more, they support the production of energy required by the body. Each type of vitamin B plays an important role when it comes to our health and deficiency can lead to serious problems such as anemia. Poultry products and several types of meat are good sources of vitamin B complex. Besides, you should also consume fruits such as avocados and bananas to ensure your daily intake. Other products that are abundant in vitamin B include milk, fishes, nuts, yoghurt, cheese, eggs and several types of cereals.

It’s impossible to consume foods that are rich in vitamins, but sometimes supplementation may be required. Luckily, you can find numerous sorts of vitamin supplements at your local market. Nowadays, a plethora of firms and medical stores have their own websites where they sell a wide array of supplements. The good news is that these vitamins aren’t expensive and you have the possibility to choose from a myriad of options. However, prior to consuming these vitamin supplements, you must know exactly what types of vitamins your body needs. You are advised to have proper knowledge of the dosage and quantity that you should consume to prevent overdosing. The best thing you can do is to discuss with your physician about vitamin supplements you must take to stay healthy.



Coenzyme Q10

This is an antioxidant that is found is every single cell of our body, especially in cells that exist in our heart and liver. According to some studies, the amount of coenzyme Q10 that is present in our heart diminishes as we age. Therefore, coenzyme Q10 supplements can help us prevent diseases by increasing the quantity of antioxidants.

Resveratrol

Red grape skins are rich in resveratrol, so that’s why some persons say that red wine can enhance the circulatory system. Animal studies showed that this antioxidant can work against the negative effects that a high fat diet can have on the cardiovascular health of an individual.

Arginine, Taurine and Lysine

Certain supplements can help us stay away from heart diseases by boosting the heart muscle’s strength, diminishing high blood pressure and loosening up the arteries’ walls. Arginine, taurine, and lysine are three efficient amino acids that can offer these benefits. They expand the blood vessels, thus enhancing blood flow. And apart from preventing cardiovascular conditions, these amino acids can also diminish stroke risks.



Vitamin D

Vitamin D is a strong antioxidant that participates in a plethora of biological processes. Most multivitamin supplements that can help a person steer clear of heart disease include vitamin D. Surveys have proven that people in general don’t consume enough vitamin D. This antioxidant relaxes arteries and enhances circulation. According to researchers, those who experience low levels of this vitamin are more likely to suffer from cardiovascular diseases than those who with normal levels. In fact, one study revealed that the rate of peripheral artery disease was no less than 80% higher in individuals who dealt with the lowest level of this powerful antioxidant.

Calcium

Calcium can increase our good cholesterol levels (referred to as HDL) and reduce bad cholesterol levels (referred to as LDL). Specialists think that calcium is able to enhance the capacity of the liver to control cholesterol levels, and this makes it a vital nutrient for your health.

Fish oil

Everyone knows that fish oil has amazing heart-healing capacities. Fish oil enhances our cholesterol counts and reduces our triglyceride levels. This way, it prevents our blood from clotting.

Magnesium

A study performed by several researchers from the University of North Carolina showed that the incidence of heart disease can be lowered by 76% as long as our body enjoys high levels of magnesium. This vitamin can obstruct plaque buildup and repair artery walls. Besides, magnesium can also normalize irregular heartbeats, which are also referred to as arrhythmias.

Apart from preventing heart conditions, vitamin supplements can also serve as a defense against Alzheimer’s disease. According to a study conducted by the U.S. Department of Agriculture, more than half of the population deals with deficiency of one vital nutrient. The problem is that if they experience deficiency of zinc or vitamin B12, they might be highly exposed to Alzheimer’s.

If you decide to take supplements on your own, you should know that it’s very important to pay attention to some fundamental aspects when reading the label of the multivitamin. You have to check whether the brand you intend to opt for is offering you the minimum amount of nutrients that can improve your immune system and protect you against Alzheimer’s. The good thing is that labeling regulations demand the producer to present the recommended daily value’s percent on the supplement’s label, so you can easily determine if the product is suitable for your needs or not.

Potential Benefits of Multivitamins

Multivitamins are dietary supplements that come in tablet, capsule or pill form and provide you with an array of essential vitamins and minerals. You can find them in most grocery stores, as well as health food stores. Taking a multivitamin every day may provide several health benefits. Before taking vitamins, consult your doctor; pre-existing medical conditions or medications you are taking can affect how your body responds to multivitamins.

Illness Recovery

When you're sick, your body isn't functioning at its peak performance and may not be able to use or get all the vitamins and minerals it needs to quickly recover, according to the National Institutes of Health's MedlinePlus. The institutes say a multivitamin taken during this time can help immediately provide your ill body with the nutrients it needs to recuperate.

Dietary Restrictions

Strict dieters--for example, those consuming 1,600 calories a day or fewer--or those following a vegan or vegetarian diet may not be able to get all the minerals and vitamins they need through food intake alone. A multivitamin can help ensure proper nutrition, according to the Mayo Clinic. For example, some vegans may have low levels of certain B-vitamins that are chiefly found in animal products but can get the vitamins through a daily multivitamin.

Prenatal Health and Lower Birth Anomalies

A pregnant woman has much higher vitamin needs than a non-pregnant woman because she's supporting the life and nutritional needs of her baby. Thus, a doctor may suggest a pregnant woman take prenatal multivitamins that provide a wide array of vitamins designed to provide the nutrients needed by the woman and the baby. Regular use of a prenatal multivitamin can help decrease the risk of numerous congenital anomalies in the baby, according to an August 2006 meta-analysis published in the "Journal of Obstetrics and Gynaecology Canada," a peer-reviewed medical journal that focuses on women's health, obstetrics and gynecology. The meta-analysis analyzed the results of 41 studies.

Improved Cognitive Functioning

As people age, their cognitive functioning may decrease. A May 2007 medical research study published in "Nutrition Journal" analyzed 910 women and men ages 65 or older. The study found that the use of a multivitamin helped reduce the risk of micronutrient deficiencies and also helped to improve cognitive functioning in some of the group's subsets, including those ages 75 and older.

Improved Energy

Multivitamins contain several vitamins, such as B-complex vitamins and vitamin C, that may help improve your body's energy. Arizona State University's wellness office suggests students take a daily multivitamin for improved energy and a better physical response to the various stress factors encountered in college life.