B-Complex

 

The upper manager says proudly “What you can’t measure, you can’t manage!” The lower manager smiles wryly and says, “them that can’t manage, measure.” They are both right, of course. After many years in health care, I’ve seen the truth of both positions. I think most of us find appeal and assurance in testing. Testing invokes notions of science and mastery. The truth is, however, that much of health and wellness exceeds our capacities to test and when testing has been exhausted and answers remain elusive it becomes reasonable to turn in one direction or another-and try to manage. To some extent this demands a certain amount of trial and error.

There are many directions in which to turn. “Natural” alternatives are very popular, but the landscape is still quite broad. Certainly, the bedrock of the natural, self-care paradigm must include vitamins. They are called “vital” for a reason. The thought that we should expect to get all the nutrition we need from our diet is questionable. Further, there is good reason to expect that therapeutic levels of some vitamins could be beneficial. It turns out that, even narrowed down to this that the options are so many as to be bewildering. B-Complex to the rescue.

Covering a multitude of bases, a B-Complex supplement is a reasonably safe and inexpensive utility. There are still many options with a B-Complex supplement- some are better than others. Swanson has a really good and reasonably priced product that I like although there are others that are good. Anyone with an intake of alcohol or refined carbohydrates in living a lifestyle which depletes their bodies reserves making supplementation even more useful.

What are the arguments against this kind of thing? Probably the most common is that all you get is expensive neon pee. The address to this consideration probably deserves its own blog but let me simply posit that you and I are not just bags full of stuff with levels to be maintained. That is a very limiting perspective. We are all as much if not more points in a stream. Points in a stream, feeding, eliminating, subsisting, metabolizing and flourishing in the life giving fruits of the earth around us. Life is not about levels of stuff. It’s about the flow, the traffic of metabolism.

Some have described unfavorable reactions to having tried a B-Complex supplement. Probably the most common undesirable reaction would be an upset stomach. The general rule of thumb to prevent this reaction is to treat vitamins and minerals as supplements- to taken with food. Also common is the vascular flush that can come with niacin; which there are also workarounds. No one should think that we are trying to get anyone to try something that they don’t feel good about doing. This discussion is meant to better paint the picture for the person that is looking for something to help dietarily.

What’s in B-Complex?

B1 THIAMINE: Thiamine, also known as Vitamin B1, plays a crucial role in converting food into energy and supporting proper nerve function. Benfotiamine is a fat-soluble form of B1 that has demonstrated helpfulness in managing nerve issues like sciatica.

B2 RIBOFLAVIN: Riboflavin, or Vitamin B2, is essential for maintaining healthy skin, eyes, and nerve function. It also helps the body convert food into energy, which we say about all of the B vitamins. At risk of damning with faint praise, the role of converting food into energy manifests as improved metabolism, normalized appetite and optimized fuel utilization. All of these things are important to anyone interested in succeeding with a diet plan or managing waning energy levels.

B3 NIACIN: Niacin, known as Vitamin B3, supports proper nervous system function, digestion, and helps lower cholesterol levels. B3 comes in several forms to include niacinimaide and hexanicotinic acid. The vascular impact of B3 involves a vasodilation which can be experienced as a burning or itching which many find unpleasant.

B5 PANTOTHENIC ACID: Pantothenic Acid, or Vitamin B5, is important for producing energy, synthesizing nutrients like fats, and supporting adrenal function. Pantethine, a fat-soluble form of B5, is often helpful when the water soluble form is inadequate. It’s role as an adrenal supporter leads it to be useful in a number of metabolic matters. We have seen it help stabilize hormone levels, help people trying a ketogenic diet to achieve ketosis and even help with cholesterol levels.

B6 PYRIDOXINE: Pyridoxine, or Vitamin B6, is necessary for brain development, immune function, and aiding in the metabolism of proteins. B6 is among the B vitamins for which an improved, metabolically enhanced form, pyridoxal 5 phosphate, is available. B6 has a long reputation for helping with mood.

BIOTIN: Biotin, a B-vitamin, is essential for healthy hair, skin, and nails. It also supports metabolism and cell growth. As the decades have rolled by some things remain unchanged, one of which is the enduring market for skin, hair and nail supplements. Biotin and silica are the secret ingredients in most of them.

B12: Vitamin B12 is crucial for producing red blood cells, maintaining nerve function, and aiding in DNA synthesis. This could become it’s own blog, but suffice it to say now that the sublingual form, relying on methylcobalamin or adenosyl cobalamin instead of cyanocobalamin has proven very effective. Larger doses are commonly encountered and seem safe.

FOLATE: The one B vitamin for which there seems to be a clear upper limit for daily dosing. Commonly dosed at 400mcg, one should be sure to check other supplements to be sure to not go over 800mcg/day. Folate, or Vitamin B9, plays a key role in cell division, DNA formation, and is particularly important for pregnant women to prevent birth defects. Iron, B12 and folic acid have been the magic ingredients of many “blood builders’ over the years and has sold countless bottles of Geritol. Another B vitamin for which a superior source exists, one should look for L-5-Methyltetrahydrofolate.

CHOLINE: Choline, a nutrient related to the B-vitamin family, is important for brain health, liver function, and metabolism. Along with Inositol has become a cornerstone ingredient in “fat burners”, another enduring niche.

INOSITOL: Inositol, often considered a B-vitamin, supports the transmission of nerve signals and helps in the metabolism of fats.

PABA: PABA (Para-Aminobenzoic Acid) is a B-vitamin that aids in the formation of red blood cells, supports healthy skin, and has antioxidant properties. It has been whispered that this has helped with liver spots but we aren’t sure.

Benefits of B-Complex

ENERGY LEVELS: B-complex vitamins are essential for maintaining optimal energy levels in the body. In order to qualify as a vitamin, a substance must be necessary for life itself and deficiencies bring dangerous pathologies. This is true for the B Vitamins. They play a vital role in converting food into energy that the body can use efficiently. By ensuring a proper intake of B-complex vitamins, individuals can experience improved energy levels and combat feelings of fatigue and lethargy.

CALORIE UTILIZATION: Another way of saying the same thing we said about energy, as calories equal energy. B-complex vitamins are crucial for the metabolism of carbohydrates, proteins, and fats. By supporting calorie utilization, these vitamins help the body efficiently break down nutrients from food and convert them into energy. This process is vital for maintaining a healthy weight and supporting overall metabolic function. [1]

BRAIN HEALTH AND CONCENTRATION: B-complex vitamins are essential for brain health and cognitive function. They play a key role in neurotransmitter synthesis, nerve signaling, and overall brain health. By maintaining adequate levels of B vitamins, individuals may experience improved concentration, focus, and memory retention. Late stage nerve and brain damage associated with alcoholism is directly related to impaired B vitamin metabolism.

NERVE HEALTH: B-complex vitamins, particularly B1 (thiamine) and B6 (pyridoxine), are essential for maintaining healthy nerve function. These vitamins support the transmission of nerve signals, help protect nerve cells, and play a crucial role in overall nerve health. Adequate intake of B-complex vitamins can help prevent nerve damage and support optimal nervous system function. Persons interested in optimized performance discover an edge using nootropics which include the B vitamins.

HEART AND VASCULAR HEALTH: B-complex vitamins play a significant role in promoting heart health and maintaining healthy blood and blood vessels. These vitamins help regulate cholesterol levels, support proper circulation, and contribute to overall cardiovascular health. By including B-complex vitamins in their diet, individuals can support a healthy heart and vascular system.

BLOOD HEALTH: B-complex vitamins, including B12 and folate along with iron, are essential for blood health. These vitamins play a vital role in the production of red blood cells, which are responsible for carrying oxygen throughout the body. By supporting healthy blood cell formation, B-complex vitamins help prevent conditions like anemia and promote overall blood health.

HAIR AND SKIN HEALTH: B-complex vitamins, such as biotin and pantothenic acid (B5), are essential for maintaining healthy hair and skin. These vitamins support the growth and strength of hair, nails, and skin cells. By including B-complex vitamins in their daily regimen, individuals can promote healthy hair growth, improve skin condition, and support overall appearance.

IMMUNITY: B-complex vitamins play a crucial role in supporting a healthy immune system. Vitamins like B6 and B12 help regulate immune responses, promote the production of immune cells, and support overall immune function. By ensuring an adequate intake of B-complex vitamins, individuals can strengthen their immune system and enhance their body’s ability to fight off infections and diseases.

NOT INTENDED TO DIAGNOSE OR TREAT ANY DISEASE

[1] Hanna, M., Jaqua, E., Nguyen, V., & Clay, J. (2022, June 29). B vitamins: Functions and uses in medicine. The Permanente journal. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9662251/