Tori Hudson, N.D.
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 Such supplements as vitamin A, vitamin C, the carotenes, vitamin E, zinc, and the b vitamins play an important role in immune enhancement. Increasing antibody response, stimulating helper T cells, enhancing white blood cell response and function, and directly killing the virus or bacteria are just some of the ways in which these supplements can be helpful during an acute infection of any kind.
Many herbs have also been shown to have antibacterial, antiviral, and immunostimulating effects. The most commonly used herb for immune support is echinacea. |
| Whole grains such as brown rice, oats, buckwheat, millet, and rye are excellent sources of b vitamins. Whole grains also help the body to excrete estrogens through the bowel. The role of whole-grain fiber in lowering estrogen levels was first reported in 1982.25 This study found that vegetarian women who eat a high-fiber, low-fat diet have lower blood estrogen levels than omnivorous women with low-fiber diets. Once again, we can see why a high-fiber diet might prevent and perhaps reduce uterine fibroids through the estrogen connection. |
Jack Challem
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 They are needed to make, repair, and regulate our genes, and many of the b vitamins are involved in regulating blood-sugar and insulin levels.
Minerals. Minerals are also essential cofactors in biochemical processes, and some, such as calcium and magnesium, form part of the structure of our bones. Others, such as chromium, help to maintain normal insulin function.
Vitaminlike nutrients. Many vitaminlike nutrients are found in foods or made by the body in very small quantities. Vitaminlike nutrients include alpha-lipoic acid, coenzyme Q10, and antioxidants such as carotenoids and flavonoids. |
| Taking these b vitamins lowers homocysteine levels and protects blood vessels.
Endothelial dysfunction is another risk factor for diabetes and coronary heart disease, although it is not routinely measured. The endothelium is a thin layer of cells lining the inside of blood vessels. In healthy people, it flexes a little like an undulating snake and helps the heart to circulate blood. In endothelial dysfunction, blood vessels stiffen and become inflexible, circulation decreases, and blood pressure increases to compensate. |
| In addition, the sugar- and carb-rich foods that predispose a person toward developing prediabetes and becoming overweight are typically low in b vitamins. Low levels of these vitamins, particularly vitamin Bl, interfere with carbohydrate metabolism. Sugary and high-carb foods also shortchange the brain of building blocks to make calming, stress-buffering nutrients.
An increase in Cortisol, the body's main stress hormone, tends to occur in tandem with a rise in insulin. For example, a lack of sleep boosts Cortisol levels that, along with insulin, promote the formation of belly fat. |
| Many of the b vitamins are necessary to make calming neurotransmitters—hence, their reputation as antistress nutrients.
• Gamma-linolenic acid (GLA), 100 to 200 mg daily. This plant oil enhances the anti-inflammatory benefits of omega-3 fish oils. It also seems to moderate stress reactions.
• Gamma-aminobutyric acid (GABA) and L-theanine. These two amino acids (protein building blocks) work together to raise brain levels of GABA and take the edge off anxiety. Try 200 mg of GABA and 100 of L-theanine once or twice daily. The most reliable L-theanine brand is Suntheanine. |
Jonny Bowden, Ph.D., C.N.S.
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 High homocysteine levels are usually treated with extra b vitamins (folate, B6, and B12; see pages 35-41), but SAMe can help as well because it plays a critical role in helping to turn homocysteine back into the benign methionine so that large amounts don't build up in the system.
The Melatonin Matter
One important function of SAMe that's often overlooked is its connection to the synthesis of the important hormone melatonin. |
| B vitamins, and vitamin C." In the same article, published in the Townsend Newsletter for Doctors and Patients in 2004, he goes on to mention a number of studies in which an average of 74 to 80 percent of patients improved with treatments such as this. He adds that in the majority of cases, "drug prescriptions for NSAIDS and muscle relaxants were virtually eliminated." (NSAIDs are over-the-counter nonsteroidal anti-inflammatory drugs like aspirin and ibuprofen.)
In addition to fibromyalgia, magnesium has been shown to affect kidney stones. |
Jonny Bowden, Ph.D., C.N.S.
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 Yogurt's also a good source of protein, calcium, phosphorus, b vitamins, zinc, and other nutrients. Choose organic whenever possible to avoid hormone and antibiotic residues. Try to find those with the least amount of sugar.
8. Pomegranate: I like pomegranate for its antioxidant effects and its ability to reduce plaque in the arteries. Either the fruit or the juice is a good choice.
9. Spinach: Offers cardiovascular prevention. The lutein helps protect against macular degeneration, the leading cause of blindness in older adults.
10. Wild salmon: For all the obvious reasons! |
Jonny Bowden, Ph.D., C.N.S.
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| Don't forget that b vitamins work best when they work together. Folic acid is, after all, a B vitamin and it needs its partners—B12 and B6— to effectively carry out its functions. You can easily take extra folic acid (as in an additional supplement), but be sure to get a foundation of the other Bs, either in a B complex or multiple vitamin.
The Navy's Secret Weapon
If you were trying to pick a population of folks who are really in danger of losing their hearing, you couldn't come up with a better group than members of the military. Think about it. They shoot weapons. They're in battle. |
Dr. Steve Blake
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 Enzyme
Coenzyme
Vitamin
All of the b vitamins and vitamin C can act as catalysts for enzymatic reactions.
Figure 1-1 Vitamins can form part of the coenzymes that activate enzymes.
It is important to note that water-soluble vitamins are vulnerable to losses during cooking as they can easily leach out into cooking water. Many of these vitamins are sensitive to heat as well. Unfortunately, all types of vitamins are depleted during the refining of grains. With the exception of vitamin B12, these water-soluble vitamins must be eaten regularly as storage in our bodies is limited. |
Jonny Bowden, Ph.D., C.N.S.
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| B6 that are a problem, but rather, giving a single B vitamin without preparing the body with a foundation dose of all the other b vitamins. According to my friend, the brilliant nutritionist Linda Lizotte, R.D., giving a high dose of one B vitamin (like B6) may create a deficiency in one or more of the other Bs; the "negative effect" you may (or may not!) observe from a high dose of a single B vitamin could actually be a sign of some other B vitamin deficiency. |
Thomson Healthcare, Inc.
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 Homocysteine lowering with folic acid and b vitamins in vascular disease. N Engl J Med; 354:1567-1577. 2006
Melikian V, Paton A, Leeming RJ et al: Site of reduction and methylation of folic acid in man. Lancet; 2(7731):955-957. 1971
Milunsky A, Jick H, Jick SS et al: Multivitamin/folic acid supplementation in early pregnancy reduces the prevalence of neural tube defects. JAMA; 262(20):2847-2852. 1989
Morita H, Tagushi J, Kurihara H et al: Genetic polymorphism of 5, 10-methylenetetrahydrofolate reductase (MTHFR) as a risk factor for coronary artery disease. Circulation; 95(8):2032-2036. |
| Omenn GS, Beresford SAA, Motulsky AG: Preventing coronary heart disease: b vitamins and homocysteine. Circulation; 97(5):421-424. 1998
Pack ARC: Folate mouthwash: effects on established gingivitis in periodontal patients. J Clin Periodontol; 11(9):619-628. 1984
Pack AR, Thomson ME: Effects of topical and systemic folic acid supplementation on gingivitis in pregnancy. J Clin Periodontol; 7(5):402-414. 1980
Prakash R, Petrie WM: Psychiatric changes associated with an excess of folic acid. Am J Psychiatry; 139(9): 1192-1193. 1982
°roduct Information: Folic acid tablets, USP. |
Jack Challem
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| Follow the label directions for use.
• b vitamins. If you take a high-potency multivitamin or Carlson's Nutra-Support Diabetes supplement, you'll get the B-complex vitamins. They play numerous roles in energy-producing reactions.
• CoQl 0. This vitaminlike nutrient plays crucial roles in helping the body use food for energy. Take 30 to 100 mg.
• Carnitine. This vitaminlike nutrient is found in animal protein, and it helps cells to burn fat for energy. Take 500 to 1,000 mg. |
Dr. Abram Hoffer, MD, FRCP (C) and Dr. Harold D. Foster, PhD
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 Even as late as 1940, the major source of b vitamins was rice bran extract. Soon after, manufacturers of white bread began supplementing their product with the thiamine (vitamin B-i), riboflavin (vitamin B-2), and niacin (vitamin B-3) stripped from the whole grain in the 'whitening' process.
Vitamin B-i was the first B complex vitamin to be identified, followed by two other water soluble vitamins, vitamin B-2 and vitamin B-3. The B complex vitamins are very powerful, so only low quantities are needed to prevent deficiency diseases. |
| Niacin is clearly one of the nutrients that alcoholics need, but there are others, likely including the remaining b vitamins and omega-3 essential fatty acid. Indeed, it is highly likely that alcoholics are deficient in almost all essential nutrients. As with the other syndromes described in this book, niacin should not be prescribed alone. Attention must also be paid to diet to eliminate as much as possible the intake of free sugars and to check for food allergies. |
| Dr Hoffer advised him to start a low-sugar, junk-free diet and added b vitamins and vitamin C. After 1 month he was not as depressed, his concentration was better, and he was able to work for the first time in many years. Two months later, he was still free of depression. By this time, he was taking 3 g of niacin daily, 1.5 g of vitamin C daily, and a megavitamin containing B-i (100 mg), B-2 (25 mg), B-6 (25 mg), and niacinamide (100 mg). He was also receiving a weekly B-12 injection (1 mg) and folic acid, 5 mg twice daily. At 2 months, vitamin E (400 IU, twice daily) was added. |
| The elderly should continue to eat well balanced diets, high in calcium, magnesium, selenium, the b vitamins, and essential fatty acids. Aluminum, especially in its monomeric form, should be avoided. Niacin supplements are recommended as a precaution.
Dr Roger Williams, the great biochemist who discovered both folic and pantothenic acids, has commented, "every kind of essential nutrient comes into play in the promotion and prolongation of healthy life." Credit for longevity must also be given to other factors, including genes. |
| Vitamin C and some of the other b vitamins need to be taken as supplements, if necessary, as well as the omega-3 essential fatty acids. In orthomolecular medicine, there are no one-nutrient, one-disease treatments.
Clinical experience during the past 40 years has shown that niacin works best when it is given to members of Alcoholics Anonymous or patients otherwise motivated to stop drinking. To gain the full benefit of this vitamin, patients must be sober. For most of them, it removes the severe tension, agitation, and insomnia many still suffer even though they are abstinent. |
Gabriel Cousens, M.D.
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 For example, by leading a stressful life, we may bum up lots of b vitamins, which need to be replaced in high doses in order to maintain balance. In the long run, the use of high-dose b vitamins to cope with a high-stress lifestyle becomes a rajasic stimulation of our bodies beyond their normal output. It covers up the essential disharmony that is creating the imbalance. For some, the problem may simply be a genetic need for high doses of vitamins according to the principles of biochemical individuality. But for many, this is not the case. |
Dr. Edward F. Group III, DC, ND, DACBN
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| In a study where pigs were fed large amounts of synthetic b vitamins, the pigs produced sterile offspring. Synthetic vitamins provide no nutritional value—they are poisonous!
Since white flour contains no fiber, it is difficult to pass through the large intestine. Processed foods often contain large amounts of white flour that can cause constipation and significantly increase waste transit time, and this gives toxins more time to enter the bloodstream. |
Jonny Bowden, Ph.D., C.N.S.
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| Remember that all the b vitamins work syner-gistically; when taking any single B vitamin therapeutically, it's best to also take a B-complex vitamin as a base and then, at a different time of day, add that extra therapeutic dose of B2.
Magnesium plays an important role in migraine prevention and reduction. Like 5-HTP, it has an effect on serotonin, so when magnesium levels are low, the risk for a migraine may increase. Magnesium also improves energy production in the heart, plus it dilates the arteries, helping blood deliver oxygen more effectively. |
Tori Hudson, N.D.
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| A study of 80,000 female nurses showed a direct link between the ingestion of these two b vitamins and reduced coronary disease. The results suggested that eating more fruits, vegetables, and whole grains or obtaining these vitamins through supplementation may be as important as quitting smoking, lowering cholesterol, or controlling high blood pressure in lowering heart disease risk. Folic acid and the lowering of homocysteine has recently been less impressive as a heart disease prevention strategy.
Folic Acid
400 mcg-2. |
Herbert Ross, DC with Keri Brenner, L.Ac.
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 And because they are water-soluble, they aren't stored in the body; therefore, it's important to get enough b vitamins daily, either through diet or supplementation.
Vitamin B± (thiamin) and vitamin B2
Vitamin B1 (thiamin) and vitamin B2 (riboflavin) primarily serve in the maintenance of mucous membranes, formation of red blood cells, and metabolism of carbohydrates. Deficiencies of vitamin B{ may lead to blood sugar imbalances.
Food sources: Brewer's yeast is an excellent source of both of these vitamins.
Supplements: Bj and B2 are commonly found in B complex supplements. |
Jonny Bowden, Ph.D., C.N.S.
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| Depending on brand and type, it also has some b vitamins and a little of the important cancer-fighting mineral selenium.
Remember, live yogurt culture contains enzymes that break down lactose, so many individuals who are otherwise lactose intolerant find that they can enjoy yogurt with no problems.
One more thing: I'm not a fan of no-fat foods, including yogurt. Many vitamins and minerals— including calcium—are better absorbed with some fat. |
| Wild game is a good source of protein and contains large quantities of b vitamins, including vitamin B12, and absorbable heme iron. It also provides potassium (which helps the body's cells work properly) and phosphorus (essential for healthy bones and teeth), zinc, and the valuable, cancer-fighting trace mineral selenium (3 ounces of bison or buffalo contains more than 40 percent of the Daily Value for this important mineral). With its low saturated fat content and healthy ratio of omega-3 to omega-6 fats, game can help lower cholesterol and decrease the risk of heart disease. |
| They also contain iron, magnesium, phosphorus, potassium, zinc, copper, and manganese, not to mention a full complement
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O o of b vitamins. And they are notable for being a superb nonmeat source of vitamin B12: One little can provides a whopping 150 percent of the Daily Value!
Sardines are also a good source of selenium. Higher levels of this important cancer-fighting trace mineral have been found to be associated with lower rates of cancer in numerous studies. A can of sardines provides between 58 percent and 75 percent of the Daily Value of this critical mineral. |
Hyla Cass, M.D.
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 Niacin
Niacin or nicotinic acid, one of the water-soluble b vitamins, namely B3, improves levels of cholesterol ("bad" LDL drops by 10 to 20 percent and "good" HDL rises by 15 to 35 percent) and triglycerides (lower by 20 to 50 percent) when given in doses well above the basic vitamin requirement.
Niacin helps change other risk factors for heart disease. Levels of a very heart-toxic blood fat, apolipoprotein (a), were significantly reduced (20 percent) by niacin, but were not altered by the drug used in the study (gemfibrozil, a fibrate drug). |
| Those "good" probiotic bacteria also produce nutrients, such as b vitamins, including vitamin B12, that are then absorbed through the wall of the colon and into the body; in a state of dysbiosis, these probiotics may not be able to produce enough of these nutrients to maintain health.
You should have one easy, comfortable bowel movement a day, with a soft texture and about (yes) two feet in total length. You should be able to sit down and comfortably eliminate when the urge strikes you. |
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