Health and Fitness Hints

Vitamin B6 or Pyridoxine is another water soluble vitamin and a member of the B complex vitamins. The vitamin is actually three compounds: pyridoxal, pyridoxine and pyridoxamine all of which can become the active B6. A daily supply is necessary as it is not stored and excreted in the urine within eight hours from ingestion. Vitamin B6 plays a very important role as a coenzyme in more than 100 enzymatic reactions.

Vitamin B6 is required for the proper utilization of carbohydrates, fats and proteins; a master vitamins for processing amino acids. Other important functions and requirements of this vitamin are: absorption of vitamin B12, production of red blood cells, production of antibodies, release of glycogen for energy needs, production of hydrochloric acid and synthesis of RNA and DNA. Pyridoxine also helps in the maintenance of sodium- potassium balance and normal musculoskeletal and nervous functions.

The best sources of vitamin B6 are whole grains and meats. A number of medications such as L-DOPA for the treatment of Parkinson and tuberculosis medications reduce the concentration of the vitamin in the blood in which case, extra vitamin B6 may advisable with the guidance of a physician. Additionally, the need of extra vitamin B6 may be increased in cases of alcoholism, exposure to radiation, cardiac failure, pregnant women with preeclampsia, during lactation periods and with age.

Daily Recommendation of Vitamin B6

The daily recommendation has been estimated to be 1.1mg/day between the ages of 19 to 50. For men over 50 the recommendation is for 1.7mg/day and for women over 50 is for 1.5mg/day. It is important to avoid very high daily doses of the vitamin as intake of 2 to 6 grams per day for to two or more months could create irreversible nerve damage, as can also be the case for long term intakes for more than 200mg/day.

The adult upper level is set at 100 mg/day based on the knowledge of such damage. Vitamin B6 like all other B Vitamins if taken alone in large doses for long periods of time it may result in loses of other vitamin B vitamins such as Vitamin B9, Vitamin B12, etc. Always consult your health care provider before begin any therapeutic program.

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Pantothenic Acid or B5 is a member of the B complex vitamins. It is a water soluble nutrient that occurs in every living cell of all forms of life. It is a part of coenzyme A (CoA)-a combination of pantothenic acid + ADP (adenosine diphosphate) + amino acid cysteine. B5 is vital in cellular metabolism-carbohydrates, fat, protein and alcohol. It is synthesized by the body in the intestines by the local bacterial flora.

Vitamin B5 is widely distributed in foods and deficiency of this nutrient has not been yet reported. Pantothenic-dense sources include meat, milk, mushrooms, broccoli and eggs. Possible deficiency of this vitamin is cases of alcoholism where the side affects of the deficiency may go unrecognized as most likely it will be masked among other B vitamin deficiencies. Also in cases of ulcerative or granulomatous colitis and diabetes

There is no known toxicity for B5. For adults the daily intake is set at 5mg/day. The vitamin is easily destroyed by alkali, acid and heat. Pantothenic acid is essential in the synthesis of cholesterol and fatty acids. It is important for the maintenance of a healthy digestive system, reduce toxicity of many drugs and minimize the cellular damage caused by radiation.

Supplementation may helpful with the following conditions: constipation, high cholesterol, rheumatoid arthritis, suppressed immune function and chronic fatigue. Vitamin B5 like all other B Vitamins if taken alone in large doses for long periods of time it may result in loses of other vitamin B vitamins such as Vitamin B6, Vitamin B9, etc. Always consult your health care provider before begin any therapeutic program.

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Vitamin B3 is one of the water soluble nutrients and a member of the B complex vitamins. It exists in two forms- nicotinic acid (niacin) and nicotinamide (niacinamide). Both forms of the vitamin perform the functions attributed to niacin. Its action as a coenzyme is to assist enzymes in the breakdown and utilization of carbohydrates, fatty acids and proteins. Niacin is resistant, unlike some other B vitamins, to oxidation, acids, alkalis, heat and ultra violet light.

Both forms of the vitamin are readily absorbed from the stomach and intestine and stored in the liver. Excess Vitamin B3 is excreted in the form of several metabolic products. Consumption of large amounts of starches and sugar can deplete niacin in the body as will some antibiotics. Vitamin B3 is difficult to obtain as relatively small amounts are present in most foods and the daily needs are usually met in the form of supplements, fortified foods and adequate supply of the amino acid tryptophan that can be converted into niacin by the body.

The Role of B3 Vitamin in Health

Almost every metabolic pathway in the body uses niacin and therefore it is not surprising that niacin deficiency can cause serious damage to the body. Symptoms of B3 deficiency are many. Mild deficiency can cause fatigue, indigestion, nausea, bad breath, rough skin, frequent headaches, insomnia and muscular weakness. Severe deficiency can cause tremors, nerve disorders, and inflammation of mucous membranes of the mouth and intestinal tract and pellagra, characterized by dementia, dermatitis and diarrhea.

Niacin may be beneficial in disorders of the circulatory system, arteriosclerosis, high cholesterol levels, hypertension, vertigo and pellagra. Deficiency of niacin is not likely as long as one has a varied diet. The only groups to exhibit deficiency are alcoholics and those with Harynup’s disease since they ca not metabolize tryptophan. Vitamin B3 like all other B Vitamins if taken alone in large doses for long periods of time it may result in loses of other vitamin B vitamins such as Vitamin B5, Vitamin B6, etc.

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