Simply enerG
Simply enerG: Energy, Mood & Neurotransmitters
Vitamin B Complex in Simply enerG
Vitamin Bl (thiamine)
There is substantial research that suggests that inadequate intakes of B vitamins can result in low mood or other depressive conditions. For example, studies suggest that about a third of depressed persons are at least mildly deficient in thiamine (vitamin B 1). [72] Thiamine is a water-soluble B complex vitamin and is involved in numerous body functions, including: nervous system and muscle functioning; flow of electrolytes in and out of nerve and muscle cells; carbohydrate metabolism; and production of hydrochloric acid (which is necessary for proper digestion). Humans are dependent on dietary intake to fulfill their thiamine requirements. Because there is very little thiamine stored in the body, depletion can occur within 14 days. Thiamine deficiency can result from inadequate thiamine intake (for example: increased body requirements for thiamine such as with strenuous exercise), or excessive loss of thiamine from the body, (such as those taking diuretics), or consumption of large amounts of anti-thiamine factors in foods (such as coffee, tea, or vitamin C). [73]
In a particularly well-known study, researchers studied 120 female college students given 50 mg per day of thiamine or a placebo. After just two months the students who took thiamine more than doubled their previous psychological test scores on clear-headedness and mood while students taking the placebo showed no change. Those taking thiamine also increased their quickness on a reaction time test, while the placebo group was unchanged. [72]
Vitamin B2 (riboflavin)
Vitamin B2, commonly called riboflavin, is one of eight water-soluble vitamins. Like its close relative, vitamin B 1, riboflavin plays a crucial role in certain metabolic reactions, particularly the conversion of carbohydrates into sugar, which is "burned" to produce energy. Together, the eight B vitamins, often referred to as B complex vitamins, are also essential in the breakdown of fats and protein. The reason B vitamins are generally combined in B complex products is that deficiency in one has a direct or indirect impact on the others. Riboflavin is an example of this. A deficiency in riboflavin affects the metabolism of vitamin B6, niacin (vitamin B3), and folate (a B vitamin) as well as the metabolism of iron. Unlike other B vitamins, riboflavin is not found in many foods, so the most common cause of deficiency is lack of dietary intake. In addition, long-term use of antibiotics, along with some other medications can deplete vitamin B levels in the body. Poor dietary habits in combination with birth control medications can interfere with the body's ability to use riboflavin. One of the symptoms of deficiency is fatigue. Adequate nutrient supplementation with riboflavin may be required for the maintenance of adequate cognitive function. Treatment with B vitamins, including riboflavin has been reported to improve scores of depression and cognitive function in patients taking tricyclic antidepressants. [74]
Vitamin B3 (niacin, nicotinic acid, niacinamide)
Niacin, or vitamin B3, is one of eight water-soluble B vitamins. It helps the body to convert carbohydrates into glucose (sugar), which is "burned" to produce energy. Niacin plays an important role in ridding the body of toxic and harmful chemicals. It also helps the body make various sex and stress-related hormones in the adrenal glands and other parts of the body. Niacin is effective in improving circulation and reducing cholesterol levels in the blood. [75] Traditional uses include anxiety and depression. [76]
Vitamin B5 (pantothenic acid, calcium Dpan tothenate)
Pantothenic acid (vitamin B5) is essential to all life, and is a component of coenzyme A (CoA), a molecule which is necessary for numerous vital chemical reactions to occur in cells. Pantothenic acid is essential to the metabolism of carbohydrates, proteins, and fats, as well as for the synthesis of hormones and cholesterol. The average adult daily intake of pantothenic acid is between 5-6 mg. Rich food sources include meats, vegetables, legumes, yeast, eggs and milk. However, freezing and canning may lead to a loss of much of the pantothenic acid content and refining of whole grains may degrade much of the pantothenic acid content. Traditional uses for vitamin B5 include anxiety prevention, chronic fatigue syndrome, and depression. [77]
Vitamin B6 (pyridoxine)
Vitamin B6 is a water-soluble vitamin that is required for the synthesis of the neurotransmitters serotonin and norepinephrine. Mild deficiency of vitamin B6 is common. A prescription antibiotic (Cycloserine) may cause anemia, peripheral neuritis or seizures by acting as a pyridoxine antagonist or increasing excretion of pyridoxine and may be supplemented by pyridoxine to prevent these adverse effects. Some studies show decreased pyridoxine levels in women who take birth control pills. Preliminary evidence suggests that because pyridoxine increases serotonin and gamma aminobutyric acid (GABA) levels in the blood, it may benefit people in dysphoric mental states. One randomized, placebo-controlled double-blind trial suggests that vitamins Bl, B2, and B6 may add to the effects oftricyclic antidepressants in the treatment of affective and/or cognitive disturbances in geriatric depression. [78]
Folate (folic acid)
Folate and folic acid are forms of a water-soluble B vitamin. Folate occurs naturally in food and folic acid is the synthetic form of this vitamin. Folic acid is well-tolerated in amounts found in fortified foods and supplements, doses less than 1000 micrograms per day. Folate deficiency will occur if the body does not get the adequate amount of folic acid from dietary intake. [79] Nutrition Reviews published a 1997 study suggesting that folate deficiency most likely manifests in the form of depressive symptoms. [80] Folic acid deficiency has been found among people with depression and has been linked to poor response to antidepressant treatment. Folate supplements have been used for enhancing treatment response to antidepressants. [79]
Vitamin B12 (cyanocobalamin)
Vitamin Bl2 is an essential water soluble vitamin that is commonly found ina variety of foods such as meats, fish and dairy products. It helps maintain healthy nerve cells and red blood cells and is also needed to make DNA, the genetic material in all cells. While a nutritional deficiency of this vitamin is rare, it can result from being unable to use and absorb vitamin B 12. Studies have shown that a deficiency of vitamin B12 can lead to abnormal neurologic and psychiatric symptoms, including muscle weakness, mood disturbances, and dementia. Researchers report that these symptoms may occur when vitamin B 12 levels are just slightly lower than normal and are considerably above the levels normally associated with anemia. [81] Low mood and PMS (premenstrual syndrome) are commonly linked. A connection between PMS and pyridoxine deficiency was demonstrated in a study published in the Joumal of Reproductive Medicine. Supplementation of the vitamin was shown to help correct the deficiency, and at the appropriate dosage, to improve the symptoms of PMS tension. [82] Some patients diagnosed with Alzheimer's disease have been found to have abnormally low vitamin B 12 levels in their blood. There is some evidence that intramuscular injections of 5 mg of vitamin B 12 given twice per week might improve the general well being and happiness of patients complaining of tiredness and fatigue. [81]
Biotin
Biotin is a water-soluble vitamin, generally classified as a B complex vitamin. Biotin is required by all organisms but can only be synthesized by bacteria, yeasts, molds, algae, and some plant species. [83] While biotin deficiency is rare, it can happen in certain cases. Neurologic symptoms of deficiency in adults have included depression and lethargy. [84] Recent research suggests that a substantial number
of women develop marginal or subclinical biotin deficiency during normal pregnancy. [85,86] Certain medications increase the risk of biotin depletion, such as anticonvulsant medications, sulfa drugs and other antibiotics. [87-90]
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