B Vitamin coenzyme is an activated and more
powerful form of Vitamin B complex. B vitamins are involved in hundreds of enzymatic reactions in the body. These nutrients are very popular and found in all multivitamins and are sold either as individual vitamins or as part of a B complex formula. You can find a B vitamin complex in an excellent doctor-formulated multivitamin product.
B Vitamins and Coenzymes
b vitamins, vitamin b complex, vitamin b
deficiency, benefit of b vitamin
Thiamin Cocarboxylase
Riboflavin Flavin Mono Nucleotide
Niacin Nicotinamide NADH. You can buy a
NADH supplement.
Pantothenic acid Pantothene
Pyridoxine Pyridoxal Phosphate
Biotin B vitamin
Cyanocobalamin Dibencozide (Vitamin-B12)
Coenzymated B Vitamin Complex
B Vitamin coenzyme is an activated and more
powerful form of Vitamin B complex.
B Vitamin Supplement Facts:
Amount Per Serving
Vitamin C - 9 mg
Thiamin - 6 mg - [Coenzymated B vitamin 1]
Riboflavin - 6 mg - [Coenzymated B vitamin 2]
Niacin - 20 mg
(from inositol 34 mg, niacinamide ascorbate 30 mg, nicotinamide adenine
dinucleotide 10 mg [Coenzymated])
Vitamin B 6 - 5 mg
(from 15 mg pyridoxal -5-phosphate [Coenzymated])
Folate (as folic acid) - 200 mcg
Vitamin B12 - 340 mcg
(from 1 mg dibencozide [Coenzymated])
Biotin - 75 mcg
Pantothenic Acid - 13 mg
(as calcium D-Pantothenate)
Coenzyme Q10 (ubiquinone) - 6 mg
Inositol (inositol hexanicotinate) - 4 mg
B Vitamins and their
coenzymes
A B vitamin supplement is the cheapest, safest, and most reliable way to improve your
wellbeing and overall mental abilities. I recommend the Bs to those who wish to improve
their mood, mental clarity, and energy. The effects of the B vitamins are subtle,
especially in the young who normally have adequate dietary intake of these nutrients.
Improvements in cognitive functions from the B vitamins are particularly noticeable in
middle age individuals and the elderly.
Most of the B complex products contain too high doses of the B vitamins. Two to
five times the RDA is sufficient for most purposes.
In addition to discussing the B vitamins, this page will review coenzymes—the new, more activated forms of the B vitamins—and make recommendations on how to reduce levels of homocysteine, an amino acid derivative that can be harmful to the cardiovascular and neurological system when present in excess.
Benefits of B Vitamins
Since B vitamins and their coenzymes play important metabolic roles in numerous
biochemical reactions throughout the body, they can influence just about every aspect of
brain and physical health. As a rule, individuals who take B vitamins notice improvements
in:
Mood and
energy
Alertness
Learning and memory
Speed of thinking
Verbal fluency
Concentration and focus
Visual clarity
Which Clinical Conditions Do the B vitamins Benefit?
Because of their wide range of effects, B vitamins and their coenzymes can potentially be
helpful in:
Elevated homocysteine
levels since they are able to lower the levels of this potential toxin
Depression natural
treatment can be helped in some people by the addition of a B vitamin comples
Age related cognitive decline may be partially offset by the use of these
natural pills
Anxiety disorders and stress may be slightly alleviated by the use of these
natural pills
Chronic fatigue may be
improved by a good natural source of B vitamins
Alzheimer’s disease has many causes but it is possible that a low dose B
vitamin complex could be helpful
Parkinson’s disease has many causes but it is possible that a
low dose B vitamin complex could be helpful
The Bs in the Brain Get an A
B vitamins help in energy production and deficiencies lead to fatigue and poor mental
functioning. The increased consumption of refined foods has decreased the amounts of B
vitamins present in our diet. However, on the positive note, small amounts of B vitamins
are regularly added to some food products, such as cereals. The question of whether B vitamin supplementation is necessary in healthy individuals
who have a normal diet has been debated ever since vitamins were discovered. The results
of several studies over the past few years have influenced my decision in favor of low
dose supplementation. There can be cognitive improvements from taking B vitamins. Back in
1995, Dr. D. Benton and colleagues, from the University College Swansea, in Great Britain,
gave ten times the recommended daily allowance of nine vitamins (mostly the B vitamins) to
healthy college students (Benton 1995). The study lasted for one year. The students
reported improvement in mood and feeling more agreeable. There was also an improvement in
cognitive functioning, especially in regards to concentration. Many of my patients
consistently report that B vitamin supplementation improves their energy, concentration
and mood while helping them handle everyday stress better.
For otherwise healthy individuals, supplementation with one to three times the
recommended daily allowance of the B vitamins is suggested. Higher dosages may be required
for individuals with medical, psychiatric, or neurological disorders.
Understanding Coenzymes
In the past few years, many of the B vitamins have become available in their more
activated forms known as coenzymes. For instance, the B vitamin niacin is now
available in a coenzyme form known as NADH. An enzyme is basically a protein that promotes
chemical changes in other substances, itself remaining unchanged in the process. A
coenzyme is a substance that facilitates or is necessary for the action of an enzyme.
The brain, just like a car, needs fuel. Our primary source of fuel is through fats, proteins, and carbohydrates in the diet. After digestion in the stomach, foodstuffs are absorbed into the bloodstream and circulate to various tissues and cells where they are broken down into even smaller particles. One of these particles is a two-carbon molecule known as acetyl. Enzymes help break down these fats, proteins, and carbohydrates into acetyl and they then help extract the final energy from acetyl through a process called the Krebs cycle, named after the German biochemist who defined it. This energy is in the form of ATP (adenosine triphosphate). Enzymes also need helpers, and these helpers are called coenzymes. Most of the coenzymes in the body are partly made from vitamins, such as vitamins E, C, lipoic acid, and riboflavin (vitamin B2).
The coenzyme form of a B vitamin often has a significantly more powerful effect than a regular B vitamin. The coenzyme forms of the B vitamins are an exiting addition to the field of nutrition. It is quite possible that the elderly or certain individuals with a particular biochemical deficiency may not be able to make adequate amounts of the coenzyme forms of the B vitamins despite adequate intakes of the individual B vitamins. Hence, the coenzyme forms should be seriously considered in those who do not respond to the regular B vitamins. Some companies include most of the Bs in their coenzyme form together in one pill. I think these products deserve serious consideration, especially for their use in the middle aged and the elderly.
The Individual B Vitamins and Their Coenzymes:
Thiamin (B1) is necessary for the metabolism of carbohydrates and amino acids to adenosine triphosphate (ATP), the primary source of energy in the human body. Thiamin is found in good amounts in milk, lean pork, legumes, rice bran, and the germ of cereal grains, but is lost during food processing and cooking. The current recommended daily allowance (RDA) by government advisory panels is about 1.5 mg.
Studies indicate that supplementation with thiamin provides cognitive benefits. Dr. Benton and colleagues gave 50 mg of thiamin daily to young adult females for a period of two months (Benton 1997). The women reported being more clearheaded, composed, and energetic. The taking of thiamin had no influence on memory but reaction times were faster following supplementation. Prior to taking the thiamin, the women had normal blood levels of this vitamin.
Researchers at Princess Margaret Hospital in Christchurch, New Zealand, measured thiamin levels in elderly individuals before giving them 10 mg of the vitamin a day (Wilkinson 1997). Only the subjects with low thiamin concentrations showed benefits. They had an improvement in quality of life with more energy and deeper sleep, along with decreased blood pressure and weight.
Thiamin is now sold in its coenzyme form called cocarboxylase or thiamin pyrophosphate (TPP). Human studies giving TPP to evaluate cognitive functioning have not yet been published.
Riboflavin (B2) is a yellow-colored nutrient involved in dozens of metabolic pathways leading to energy production and the making of fatty acids and sterols. Good sources are lean meats, eggs, milk, some vegetables and enriched cereals. The recommended daily intake is about 1.5 mg. You may notice your urine turning a deeper yellow color after taking riboflavin.
Riboflavin is part of two larger activated coenzymes known as flavin adenine dinucleotide (FAD) and flavin mononucleotide (FMN). FMN is now available as a supplement. One product contains 25 mg of FMN per pill. Human studies giving FAD or FMN in order to evaluate cognitive functioning have not yet been published.
Niacin (B3), also known as nicotinamide and nicotinic acid, plays essential roles in a large number of energy pathways. Perhaps as many as 200 enzymes are dependent on this nutrient. Nicotinamide is part of the coenzyme known as nicotinamide adenine dinucleotide (NADH), which is sold as a supplement. I will discuss NADH later in this chapter since several studies have been published regarding this coenzyme. Good sources of niacin are meats, legumes, fish, and some nuts and cereals. The recommended daily intake is about 15 to 20 mg.
Vitamin B3
overdose
Niacin pills in high doses are sometimes taken by people to pass a
urine drug test. However this method does not work and could produce severe side
effects. University of Pennsylvania doctors discuss four individuals who took
several niacin pills to try to beat their impending drug screening tests.
Emergency room doctors discovered these individuals had liver toxicity, heart
palpitations, skin reactions, nausea, dizziness and vomiting.
Recommendations
All of the B vitamins are important and supplementation would probably benefit most
everyone. For healthy individuals, taking one to three times the RDA of the Bs would be
sufficient. You will find B complex supplements that say B50 or B100 on the label. This
means that many of the B vitamins, such as thiamin and riboflavin, are found in dosages of
50 or 100 mg per pill. The RDA for thiamin and riboflavin is about 1.5 mg. The average,
healthy person does not need to take these high dosages. However, biochemical
individuality certainly does exist. Dr. David Benton, Ph.D., who researches the influence
of B vitamins on cognition says, "There can be enormous differences in the needs of
vitamins. It wouldn’t be unusual for some individuals requiring 20 times the amount
of a particular vitamin compared to others in a similar age group."
Part V of Mind and Memory Boosters has recommendations on B vitamin dosages for different age groups and Part VI has dosage suggestions for those with mood disorders, Alzheimer’s disease or Parkinson’s disease.
B6
Marginal vitamin B-6 deficiency decreases mean RBC glutathione synthesis with no
effect on RBC glutathione concentration, but the responses vary widely among
individuals. Because the cysteine concentration in plasma and RBC does not
change during vitamin B-6 restriction, the effects of marginal vitamin B-6
deficiency on glutathione synthesis are not caused by altered precursor
concentrations.
A Daily Dose of B Vitamins Keeps the Cardiologist Away
Scientists at the University of Michigan in Ann Arbor say that people might
live longer if they take daily multivitamins containing recommended doses of
folic acid and B12.
Both nutrients help lower blood levels of homocysteine - a common substance found in the body that can harm blood vessel walls and encourage blood clotting and hardening of the arteries. Up to 10% of all heart deaths are thought to be associated with high levels of homocysteine. Clinical trials have not yet demonstrated precisely how much benefit can be derived from lowering levels of the substance, but even a small amount of benefit would make it worth taking vitamins. A computer analysis looked at the hypothetical balance between cost and benefit under several different scenarios, based on what is known about homocysteine and the effects of folic acid and vitamin B12. One scenario assumed that reducing homocysteine levels could reduce heart disease risk linked to the substance by 40%. The team found that in this situation about eight life-years could be saved per 1,000 men, and almost four life-years per 1,000 women.
Email questions about B vitamins and coenzymes
Q. Dr. Sahelian mentions in the book "Mind Boosters"
about finding a B-vitamin that has five to ten times the RDA amount for B vitamins. Then
he mentions finding another B-vitamin complex that has 2 to 3 times the RDA. I have
looked all over the place for B-complexes with these amounts and have come up short. Do
you have any name brands or generic brand b-complexes that you could refer me to with
these amounts. Most B-complexes on the market seem to be B-50's or B-100's or B-25's but
nothing of the dose your recommending. Thanks.
A. Yes, it's hard to find a B complex that's reasonable in
its content. You may consider getting a multivitamin complex that has 1-5 times the RDA,
or, get a B-25 and take about a quarter of a pill.
Q. Today in my local paper I read that excessive doses of
Pyroxidine HCL (Vitamin B6) over protracted periods of time can cause serious damage to
the nervous system. The paper said for a person like myself (female 31 yrs) I should be
getting 1.3 mg a day.
A. B6 may cause problems in doses greater than 50 or 100 mg
when taken over several months, but it is unlikely that lower doses cause any immediate or
significant problems.
Q. Would a product called
Triple Boost
that contains
B vitamins help with energy levels?
A. Yes, it could. Another option is Coenzymated B Complex. Click
Vitamin B complex for more information
Q. Can you direct me to a web site that has natural healing information and
more research data on b vitamins?
A. Yes, please see
Index of Supplements and Herbs by
a medical doctor and also this site
Supplements and Herbal information that discussed
the benefit of b vitamins and their side effects.
Q. Could a low dose B vitamin complex be taken with Passion Rx with yohimbe
sexual enhancement product?I would like to share with you my own
personal experience with this illness. Around the time I hit puberty I began
experiencing manic/depressive states of mind with recurring half-hearted
attempts at suicide that I really didn't want to commit--I just wanted to be out
of the pain of mind I experienced. My friends all thought I was a "schitzo" as
they put it, because of the manic state, and then I would withdraw and they
would just accuse me of having a big "pity party", in the depressed state. It
made me lose many friendships. I eventually married, had 7 children, all the
while going through this illness. I was examined by many doctors, some of whom
prescribed things like Valium, Prozac, etc., none of which worked very well, and
left me with unlivable side effects, over the course of the years. Mostly I just
tried to control it by sheer will power, since my husband was an over-the-road
truck driver, leaving me with the sole care of the children. He was also an
alcoholic, so I knew if I didn't "keep it together" he would never be
responsible for the children--he would just run away and drink, and the children
would probably be put in foster care.
Somewhere in the late 1990's I went through menopause, experiencing the usual
hot flashes and not enjoying it. A friend who was also a natural foods
enthusiast had come across progesterone cream, which she recommended to me. I
started using it and it cured the hot flashes. To my surprise it also cured the
mood swings. But I started having extremely heavy menstrual periods every other
week, lasting for 5-7 days, and started to think I was just bleeding to death! I
mentioned all this to another older friend who had been very skeptical of the
progesterone to begin with. She said she would never use such stuff! so I asked
what she had done to alleviate the menopause symptoms when she went through it
and she just snorted and said "Oh, I just upped my B-vitamins and I was fine!!"
I was really skeptical, but a few weeks later the heavy periods had me so scared
I quit using the progesterone. Immediately the mood swings became nearly
unbearable. So I went to WalMart, knowing from previous research and experience,
that the B-vitamins have to be taken in a " complex" form, in natural balance
with each other, or they eventually cause a backlash of other symptoms because
they have to balance each other. I bought the Super B-complex and started taking
2 or 3 tablets, but didn't see any effect. Since they are water-soluble and
flush out of the body in the time it takes to digest food, I knew I couldn't
really overdose. So I upped the amount until I was taking 6 tablets each morning
and 6 tablets each night. The easiest way to know whether one is getting enough
or not is to check one's urine 12 hours later. If it's clear by then you know
you need more B tablets. If it's still bright yellow you have enough in your
system already so the body is flushing out the excess. Okay---not only did the
menopause symptoms stop immediately and I never had another hot flash, but the
most thrilling part was my manic depression also stopped immediately!!! I
thought it was just coincidence and experimented with the dosage to see what
would happen. If I stop taking them completely, within 24 hours I'm sinking into
deep depression, and by somewhere between there and 36 hours I'm suicidal. So,
since then I've taken B-complex every morning and every night. And had no more
problems with manic/depression. I'm a calm happy person, thinking clearly, and
have lots of energy despite having hypoglycemia. There are no side effects that
I have ever discovered. The interesting thing about all this is that I've
recommended this massive B-complex therapy to many other women and seen the same
great results! It makes me want to somehow get on national television and tell
every woman and every depressed person in the U.S. and the world to at least try
it for a couple weeks and see if it makes a difference!! The one problem I have
seen with a few people is that the B's make them nauseated. I have found that
with some, if they take them with liberal amounts of kefir, it seems to
alleviate the nausea. There have been two women who just could not take them. I
wish there were a source that could be obtained other than from yeast. If you
know of one, please let me know so I can recommend that brand. Thank you for
taking the time to read this---I sincerely hope it helps thousands of other
sufferers like I was.