VITAMIN B COMPLEX - AN OVERVIEW

B, B, B-1, B-2, B-3, B-5, B-6, B-8, B-9, B-12

by Phillip Day

One of the most important groups of nutrients for mental health is the B-group. A dip in the intakes of any member of the group will cause problems and fast. Together however, working in synergy with a sensible, varied, organic, wholefood diet, the great effects of the B's can be startling. B vitamins are water-soluble and rapidly pass out of the body, so a regular intake of a good B-complex is essential. We have variously looked at the B-vits in my books as we've made our way through the nutrition maze, so let's do a summary.

Vitamin B (choline) is the base ingredient of lecithin. Choline helps in the formation of the 'memory' neurotransmitter molecule, acetylcholine, and has been used to great effect in treating Alzheimer's. It is often used medically in the form phosphatidylcholine.

Vitamin B (inositol) is another B nutrient used to treat mental illness. 'Bipolar' mental disorders, characterised by interchangeable periods of depression and euphoria, have responded well to high doses of the nutrient. Inositol is mentioned repeatedly in the scientific literature in connection with treating panic attacks and anxieties.¹

Vitamin B (PABA), also known as paraaminobenzoic acid, is a component of B-9 (folic acid) and acts as a co-enzyme in the body. PABA assists other B vitamins in making red blood cells, metabolising proteins, and helping with skin disorders. Nasty red bumps caused by the sun respond well to PABA applied externally or 400 mg internally. Many skin lotions have PABA to help prevent wrinkling of the skin and greying of the hair. A facial mask comprised equal parts of PABA, aloe vera and honey left on the face while sleeping will tighten loose skin and help some wrinkles to vanish. The face mask is removed the following morning with cotton balls saturated in rubbing alcohol followed by warm water. Not for nothing is this nutrient referred to as the 'Cosmetic B's.²

Vitamin B-1 (thiamine) deficiency leads to beriberi. The nutritional pioneer Dr W Henry Sebrell attributed his razor-sharp memory to a daily supplementation of 150 mg of B-1 for almost 29 years. Sebrell explains that thiamine is often severely lacking in up to 50% of psychiatric patients. Thiamine binds to lead molecules, thereby assisting in excreting the heavy metal from the body. Sebrell estimated that a daily intake of 100 mg of B-1 would afford protection against lead poisoning.³

Vitamin B-2 (riboflavin) appears under the microscope as a yellow, crystalline substance. This vitamin assists in body growth, repair and cell respiration. It’s excellent too in maintaining the health of the nervous system, the assimilation of iron and, along with Vitamin A, for great vision. Those suffering from chronic fatigue, oily skin and intestinal gas may test positive for low levels of this nutrient and iron.

Vitamin B-3 (niacin) deficiency causes depression and psychosis. Subjects of various ages taking 141 mg of niacin a day demonstrated a measurable improvement in memory of 10 - 40% in all age groups.⁴ Its RDA is only 18 mg in the UK, and yet studies, as we have seen, demonstrate that mega-doses (3,000 mg upwards) can prove 'extremely beneficial to schizophrenics'. This nutrient is also sometimes prescribed with great effect for rheumatoid arthritis in doses between 150 - 300 mg to improve joint function and mood.

Those taking B-3 niacin for the first time should exercise caution by commencing with a dosage not exceeding 200 mg and drinking plenty of water. Niacin usually causes a skin flush (vasodilating effect) across the body which can alarm the unwary, but the flush is harmless and passes within 60 - 90 minutes. There are occasional over-reactions to high doses of niacin in a small minority of people, hence the commencement at lower dosage. Regular use of B-3 will cause flushing to cease. Avoid 'no-flush'; niacin formulations. B-3 is also reported in the scientific literature to be useful in treating and preventing certain forms of heart disease and cancer.⁵ High-dose niacin supplementation should be conducted under guidance of a physician.

Vitamin B-5 (pantothenic acid), as it is also known, has been hypothesised to increase cholinergic activity in the body, specifically the central nervous system. This increase in cholinergic activity could result in increased memory, learning, and cognitive abilities. B-5 (pantothenate) is another potent memory enhancer, assisting in the creation of the essential memory neurotransmitter, acetylcholine. Supplementing 250 - 500 mg of B-5 along with choline may improve memory.

Vitamin B-6 (pyridoxine) is essential for making neurotransmitters. It converts amino acids into serotonin, a deficiency of which brings on irritability, violence, poor memory and a dive in overall cognitive and social performance. Folic acid deficiency encourages anxiety and depression. One study showed that about a fifth of depressed people are deficient in pyridoxine.⁶ Supplementation is ideally between 30 - 100 mg a day or more for normal dream recall (B-6 can be toxic at high doses. Do not exceed 600 mg/day).

Vitamin B-8 (biotin) is known as the energy and beauty nutrient and assists our cells' mitochondria in producing the energy molecule adenosine-triphosphate (ATP). Biotin is used in the transformation of consumed carbohydrates, fats and proteins into energy, which is then stored in the liver and muscle tissue in the form of glycogen. Glycogen, when needed, is released from these stores and readily converted into glucose, which the body then chemically 'burns' as a fuel to produce physical energy. Biotin is very much an enzyme helper and catalyses many enzymatic reactions in the body.

Vitamin B-9 (folic acid) was discovered almost simultaneously with B-12 and indeed works in conjunction with this essential nutrient. Folic acid is well known in helping to avoid birth defects, such as Spina bifida and neural tube defects. Folic acid, like B-12, is essential for oxygen delivery to the brain. A deficiency in either causes anaemia. Ideal supplementation for folic acid is around 400 mcg daily.

Vitamin B-12 (methyl/cyanocobalamin) has been shown to improve the rate at which rats learn. Lack of B-12 leads to anaemia, confusion and poor memory.⁷ Several of these B nutrients can be raised to larger doses as part of a programme to eradicate chronic shortages, as we have seen, with spectacular results. Methylcobalamin is the most effective form of B-12 supplementation, and has been shown in studies to methylate the build-up of homocysteine which leads to cognitive impairment and dementia. Therapeutic dosage is between 500- 1,000 mcg a day.