Supplements - B

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BORON

Trace mineral 

NEEDED FOR –

• Healthy bones
• Metabolism of calcium, phosphorus, magnesium
• Enhanced brain function and alertness

ALSO –

• Improves calcium absorption so may prevent osteoporosis
• May improve estrogen levels in older women
• Men have noticed increase in sexual desire with supplementation

DEFICIENCY SYMPTOMS–
Decreased concentration and alertness, increased drowsiness, decreased response time

SOURCES–
Apples, carrots, grapes, leafy vegetables, pears, grains, fruits, vegetables, nuts and seeds, wine and beer

SUPPLEMENTS –
Do not exceed 3 mg of supplement per day

BRIGHAM TEA

This perennial herb is also known as the Chinese herb "Ma Huang". This herb contains the vitamin B-12, and the minerals cobalt, copper, strontium and nickel. It also contains a compound called ephedrine, which is similar to the hormone adrenaline. This compound activates the Pituitary Gland, which conversely stimulates the Central nervous System and the heart. It also produces a slight anesthetic action on all body muscles and membranes. Unfortunately, as with most other substances, which act as a stimulant, there is a "crash" after its use. This is caused when the endocrine system is put into high gear and causes a potassium and sodium depletion. An intake of alfalfa and spirulina with carrot or celery juice will help replace the lost electrolytes. This herb is not recommended for every day use, but as an occasional "pick me up".

HISTORY:

INTERNAL USE: Use the leaves of this herb as a tea. It will provide an energy boost and a slight general anesthetic feeling over the body.


BUCHU 

The leaves of this herb are used for its antiseptic properties. It has a very high sulfur content, which is easily smelled in its oils. It contains mucilage resigns, calcium oxalates and a volatile oil containing diosphenol.

INTERNAL USE: This herb helps stop diarrhea, infections in urinary tract, dissolve kidney stones, gas, stabilizes blood sugar levels and neutralizes uric acid build up in the body. 


BUPLEURUM (BUPLERUM FALCATUM)

This herb is from the APIACEAE family. Bupleurum is also known as Hare’s Ear Root, Chai-Hu and Chinese Thoroughwax. The root of this herb is used medicinally. The power of Bupleurum comes from its constituent components, which include several glycosides, saponins, flavonoids and a compound called bupleuromol.

INTERNAL USE: This herb is usually taken in capsule form. It is used to treat asthma, gas, fever, hemorrhoids, hepatitis, malaria and PMS (Pre-Menstrual Syndrome).


BURDOCK (ARCTIUM LAPPA)

This herb is from the COMPOSITAE family. Burdock is also known as Great Burdock, Lappa, Fox’s Clote, Thorny Burr, Beggar’s Buttons, Cockle Button, Love Leaves, Philanthropium, Personata, Happy Major and Clot-Bur.  The root of Burdock is used medicinally because it contains insulin, mucilage, sugar, lappin resin, fixed and volatile oils, and some tannic acid. It also has vitamins A, B complex, E, P, and the minerals copper, lappin, potassium, silicon, sulfur, mucilage, volatile oils, tannic acid and zinc. It is a lackluster green colored plant growing up to four feet high. Burdock has purple flowers and has large, foot long, heart shaped leaves. 

HISTORY: Many American Indian tribes, including the: Iroquois, Hoh, Quileute, Micmac, Potawatomi, Ojibwe and Chippewa Indians used this herbal plant as a food source and a medicine. They dried the roots for winter food, and ate the cooked young leaves during harvest. These and other Indian tribes used Burdock tea’s and poultices to help treat injured and sick members of their tribes.

INTERNAL USE: Burdock can be taken as a tincture, capsule or in a dried powder form. This herb is one of the best blood purifiers that exist. Use this herb to help arthritis, calcification deposits, eczema, gout, measles, psoriasis, sciatica, skin diseases, uric acid build up, and help fight existing AIDS cases. It can also be used as a diuretic, and to help the health of the hypothalamus and the pituitary glands. Burdock is often used with Yellow Dock and Sarsaparilla herbs.

EXTERNAL USE: Leaf poultices of Burdock have been used for backaches, bee stings, boils, cuts, sores, skin disorders, ulcers and rheumatism. Many of today’s shampoo’s, conditioners, hair and scalp tonic treatments are made from extracts of Burdock Root, nettles and Sage.


VITAMIN B1

Thiamin

RDA – 1.5 mg

NEEDED FOR –

• Conversion of carbohydrates to energy
• Healthy brain and nervous system function
• Heart muscle flexibility – healthy heartbeat
• Muscle function of the stomach, intestine and heart

ALSO –

• Enhances circulation and blood formation
• Important for proper digestion
• Has positive effect on energy, growth, normal appetite and learning capacity
• Has antioxidant properties to protect from aging, alcohol consumption and smoking

DEFICIENCY SYMPTOMS –
Beriberi, disease of nervous system, caused by thiamin deficiency; constipation, enlarged liver, fatigue, forgetfulness, gastrointestinal disturbances, tiredness, heart changes, irritability, labored breathing, loss of appetite, muscle atrophy, canker sores, nervousness, depression, numbness of the hands and feet, pain and sensitivity, poor coordination, tingling sensations, weak and sore muscles, general weakness and severe weight loss.

DEFICIENCY RISK – 
Alcohol abuse, chronic infection, frequent dieting/fasting, pregnant/breastfeeding women, diabetics, elderly men and women 

SOURCES – 
Brown rice, bagels, egg yolks, fish, legumes, liver, peanuts, peas, pasta, pork, poultry, rice bran, wheat germ, pasta, whole grains, asparagus, brewer’s yeast, broccoli, cereals, Brussels sprouts, dulse, kelp, nuts, oatmeal, oranges, cauliflower, potatoes, plums, dried prunes, raisins, spirulina, watercress 

Herbs- alfalfa, bladderwrack, burdock root, catnip, cayenne, chamomile, chickweed, eyebright, fennel seed, fenugreek, hops, nettle, oat straw, parsley, peppermint, raspberry leaf, red clover, rose hips, sage, yarrow, yellow dock 

SUPPLEMENTS – 
Best to supplement with all B complex vitamins at once; thiamin hydrochloride is form available in most over-the-counter formulas 


VITAMIN B2 RIBOFLAVIN

RDA – 1.7 mg

NEEDED FOR –

• Red blood cell formation
• Antibody production
• Cell respiration and growth
• Metabolism of carbohydrates, fats and proteins
• Energy release within cells

ALSO –

• Helps strengthen immune system by keeping digesting and respiratory linings healthy
• Supports nerve, skin, nail, eye health
• May help improve memory
• Can limit cell damage of stroke or heart attack
• Supports treatment of sickle cell anemia
• Used to treat migraines

DEFICIENCY SYMPTOMS –
Cracks/sores on mouth, eye disorders, anemia, inflammation of the mouth and tongue, skin lesions, scaly skin, dizziness, hair loss, insomnia, light sensitivity, poor digestion, retarded growth, slowed mental response

DEFICIENCY RISK –
Strict vegetarians and lactose intolerant persons may not gain dietary amounts; athletes, pregnant/breastfeeding women, persons taking tricyclic antidepressants, elderly men and women

SOURCES –
Cheese, egg yolks, fish, legumes, meat, milk, poultry, spinach, whole grains, yogurt, asparagus, avocados, broccoli, brussel sprouts, currants, dandelion greens, dulse, kelp, leafy greens, mushrooms, molasses, nuts, watercress, enriched flour

Herbs – alfalfa, bladderwrack, burdock root, catnip, cayenne, chamomile, chickweed, eyebright, fennel seed, fenugreek, ginseng, hops, horsetail, mullein, nettle, oat straw, parley, peppermint, raspberry leaves, red clover, rose hips, sage and yellow dock

SUPPLEMENTS –
Generally not needed because of food content; multivitamins normally contains the RDA, or take a B-complex supplement because B vitamins work together; be sure to take Riboflavin with a meal for better absorption; no toxicity

OTHER –
Use of oral contraceptives and strenuous exercise increase body’s need for Riboflavin; destroyed easily by light, antibiotics and alcohol

VITAMIN B3 NIACIN/NIACINAMIDE

Requirements:

1 to 3 years old: 6 milligrams (mg) NE**
4 to 8 years old: 8 mg NE
9 to 13 years old: 12 mg NE

Males:
14 to 70+ years old: 16 mg NE

Females:
14 to 70+ years old: 14 mg NE

NIACIN CAN PREVENT –

Heart disease & high cholesterol by lowering LDL (bad) cholesterol levels, raising HDL (good) cholesterol levels, lowering triglycerides amounts in the bloodstream; also helps prevent clotting that leads to strokes and heart attacks

ALSO –

• Is essential in 50 bodily processes
• Needed for proper circulation and healthy skin
• Aids in functioning of nervous system
• Affects metabolism of carbohydrates, fat, proteins to energy
• Produces hydrochloric acid for digestive system
• Involved in normal secretion of bile and stomach fluids
• Lowers cholesterol
• Improves circulation
• Can be helpful in treatment of schizophrenia
• Can be a memory-enhancer
• May be used to treat dizziness and tinnitus
• Important for healthy skin and nervous system

DEFICIENCY SYMPTOMS –
Pellagra, canker sores, dementia, depression, diarrhea, dizziness, fatigue, halitosis, headaches, indigestion, insomnia, limb pains, loss of appetite, low blood sugar, muscular weakness, skin eruptions and inflammation

DEFICIENCY RISK –
Strict vegetarians/vegans, alcohol abuse, if low on Niacin, usually low on all B vitamins from poor diet

OTHER RISKS - 
The niacin that is found naturally in foods isn't known to pose a problem. However, large amounts consumed, more likely from a supplement or fortified foods, have been shown to cause nausea, vomiting, damage to the liver, and a reddish flush or rash usually on the face, arms, and chest, which can be painful.

Niacin can be used to treat high blood cholesterol levels but only with the guidance of a physician. For safety's sake, the upper limit is set at 10 mg (ages 1 to 3), 15 mg (ages 4 to 8), 20 mg (ages 9 to 13), and 30 mg (ages 14 to 18), 35 mg (adults).

SOURCES -
Beef liver, turkey, brewer’s yeast, broccoli, carrots, cheese, corn flour, dandelion greens, dates, eggs, fish, milk, peanuts, pork, potatoes, tomatoes, wheat germ, whole wheat products.

Herbs- alfalfa, burdock root, catnip, cayenne, chamomile, chickweed, eyebright, fennel seed, hops, licorice, mullein, nettle, oat straw, parsley, peppermint, raspberry leaf, red clover, rose hips, slippery elm, yellow dock

 

Top ten niacin-rich foods

• cereals, fortified, ready-to-eat (5-20 mg)

• chicken, light meat, 3 oz (10.6 mg)

• tuna, white, canned in water, 3 oz (4.9 mg)

• peanut butter, 2 tbls (4.0 mg)

• potato, baked with skin, 7 oz (3.5 mg)

• top round steak, braised, 3 oz (3.3 mg)

• brown rice, long grain, 1 cup cooked (3.0 mg)

• pasta, enriched, 1 cup cooked (2.3 mg)

• whole wheat bread, 1 slice (1.1 mg)

SUPPLEMENTS –
Skin flush normally appears after supplementation; Only Niacin will provide heart/cardiovascular benefits; body does not need a great deal – supplements of more than 500 mg can have detrimental side effects resulting in liver damage; consult your doctor before supplementing with Vitamin B3, Niacin or Niacinamide.

VITAMIN B5, PANTETHINE, PANTOTHENIC ACID

Requirements: 10 mg

CAN PREVENT –

• Certain forms of anemia
• Heart and artery disease - Pantethine lowers triglycerides and LDL cholesterol and raises HDL with no side effects; helps heart and arteries by supporting enzymes that break down fat; increases omega-3 fatty acids and reduces clot-promoting fats in cell membranes; raises Coenzyme A to increase metabolism in the heart and strengthen heart contractions and slow heart rate.

ALSO –

• Needed to make hormones and healthy blood cells
• Known as "anti-stress" vitamin due to its role in the production of adrenaline
• Helps convert fats, carbohydrates and proteins into energy
• Required by all cells in the body and is concentrated in organs
• Enhances stamina
• Needed for normal intestinal function
• Can be used in treating depression and anxiety
• Involved in production of neurotransmitters
• Can have anti-inflammatory effects used to treat arthritis and colitis
• Pantethine helps beneficial bacteria grow in intestines

DEFICIENCY SYMPTOMS –
Fatigue headache, nausea and tingling in the hands

SOURCES –
Beef, brewer’s yeast, eggs, fresh vegetables, kidney, legumes, liver, mushrooms, nuts, pork, royal jelly, saltwater fish, torula yeast, whole rye flour, whole wheat

SUPPLEMENTS –
Pantethine can be most effective in treating high cholesterol and cardiovascular disease; Pantothenic acid helps convert fats and carbohydrates to energy; consult your doctor for supplement advice

OTHER –
Deficiency is very rare because B5 is found in almost every food; be sure to supplement all B-complex vitamins in balance with each other for best results

VITAMIN B6 PYRIDOXINE

Requirements:

Males:
14 to 50 years old: 1.3 mg
51+ years old: 1.7 mg

Females:
14 to 18 years old: 1.2 mg
19 to 50 years old: 1.3 mg
51+ years old: 1.5 mg

CAN PREVENT –

• Blood clots
• Growth of melanoma
• Depression
• Calcium oxalate kidney stones (with magnesium)
• Eye damage and vision loss

ALSO –

• Can affect physical and mental health
• Necessary for production of hydrochloric acid and absorption of fats and protein
• Aids in maintaining sodium and potassium balance
• Promotes red blood cell formation

Required by the nervous system, needed for normal brain function and for the synthesis of nucleic acids RNA, DNA, which contain genetic instructions for the reproduction of all cells and for normal cellular growth. Affects immune system function and antibody production

• Supports cancer immunity
• Can prevent arteriosclerosis
• Inhibits production of homosysteine – high levels linked to heart disease
• Can reduce PMS symptoms
• Can help in treating allergies, arthritis, asthma
• Vital for manufacturing prostaglandins which are responsible for dilating blood vessels and opening bronchial passages to help asthma sufferers Can stabilize blood sugar
• Encourages cells to metabolize blood glucose
• Helps control blood sugar
• Acts as a diuretic reducing water retention to lower blood pressure
• Can be beneficial in treatment for uterine fibroids, endometriosis or fibrocystic breast disease
• Has been used in treatment for sleep disorders and carpal tunnel syndrome

DEFICIENCY SYMPTOMS –
Anemia, convulsions, headaches, nausea, flaky skin, sore tongue, vomiting – possibly acne, anorexia, arthritis, conjunctivitis, cracks or sores on the mouth and lips, depression, dizziness, fatigue, hyperirritability, impaired wound healing, inflammation of the mouth and gums, learning difficulties, weak memory, hair loss, hearing problems, numbness, oily facial skin, stunted growth, tingling sensations, carpal tunnel syndrome

DEFICIENCY RISK –
Take prescription medications, alcohol abuse, smokers, strict vegetarians, pregnant/breast-feeding women, persons taking prescription medications

OTHER RISKS

The good news: There haven't been any reports of adverse effects due to high intakes of vitamin B-6 from food sources.

The bad news: Large intakes of supplements, 2,000 to 6,000 mg daily for 2 to 40 months, have been associated with nerve damage. Painful and disfiguring skin lesions have also been reported with intakes of 2,000 to 4,000 mg a day for more than a year. For safety's sake, the upper daily limit is set at: 30 mg (ages 1 to 3), 40 mg (ages 4 to 8), 60 mg (ages 9 to 13), 80 mg (ages 14 to 18), 100 mg (adults).

SOURCES –
Brewer’s yeast, carrots, chicken, eggs, fish, pork, beef, dairy products, peas, spinach, sunflower seeds, walnuts, wheat germ, avocados, bananas, beans, blackstrap molasses, broccoli, brown rice, whole grains, cabbage, cantaloupe, corn, dulse, plantains, potatoes, rice bran, soybeans

 

Top ten vitamin B-6-rich foods

• banana, 1 medium (0.66 mg)

• salmon, Atlantic, cooked, 3 oz (0.55 mg)

• chicken, skinless, light meat, cooked, 3 oz (0.51 mg)

• ground turkey, cooked, 3 oz (0.32 mg)*

• sweet potato with skin, baked, 4 oz (0.27 mg)

• vegetable juice, low sodium, 6 oz (0.24 mg)

• cod, cooked, 3 oz (0.24 mg)

• beef, top round, braised, 3 oz (0.24 mg)

• watermelon, 1 cup (0.23 mg)

• spinach, boiled, 1/2 cup (0.22 mg)

SUPPLEMENTS –
Can be toxic at high levels (above 200 mg in some cases); recommended amount is 50 mg daily; overdose could cause neurological problems; always supplement B-vitamins with each other to maintain healthy balance

OTHER -
Antidepressants, estrogen therapy, oral contraceptives may increase B6 needs; diuretics and cortisone drugs block absorption of vitamin by the body

 

vitamin B8

Inositol, is often called to as "vitamin B8," and it is present in all animal tissues, with the highest levels in the heart and brain. It is part of the membranes of all cells, and aids the liver process fats as well as contributing to the function of muscles and nerves. Inositol may also be involved in depression. People who are depressed often have much lower-than-normal levels of inositol in their spinal fluid. In addition, inositol participates in the action of serotonin, a neurotransmitter known to be a factor in depression. (Neurotransmitters are chemicals that transmit messages between nerve cells.) For this reason, inositol has been proposed as a treatment for depression, and preliminary evidence suggests that it may be helpful. Inositol has also been tried for other psychological and nerve-related conditions.

SOURCES
Inositol is not thought to be an essential daily nutrient. However, nuts, seeds, beans, whole grains, cantaloupe, and citrus fruits supply a substance called phytic acid, which releases inositol when acted on by bacteria in the digestive tract. The typical American diet provides an estimated 1,000 mg as daily supplemental level.

THERAPEUTIC DOSAGES
Experimentally, inositol dosages of up to 18grams daily have been tried for various conditions. 

THERAPEUTIC USES
Preliminary double-blind studies suggest that high-d inositol may be useful for depression, panic disorder, Alzheimer's disease, a sessive compulsive disorder, and attention deficit disorder. Inositol is also sometimes proposed as a treatment for the complications of diabetes, specifically diabetic neuropathy, but there have been no placebo-controlled studies, and two uncontrolled studies had mixed results. Finally, inositol has been recommended for bipolar disorder although there is no scientific evidence to support this use.

WHAT IS THE SCIENTIFIC EVIDENCE FOR INOSITOL?

Depression Small double-blind studies have found inositol helped for depression. In one such trial, 28 depressed individuals were given a daily dose of 12g of inositol for 4 weeks. By the fourth week, the group who were receiving inositol showed a significant improvement compared to the placebo group.

Panic Disorder - People with panic disorder frequently develop panic attacks, often with no warning. The racing heartbeat, chest pressure, sweating, and other physical symptoms can be so intense that they are mistaken for a heart attack. A small double-blind study (21 participants) found that people given 12g of inositol daily had fewer, and less severe, panic attacks as compared to the placebo group.

SAFETY ISSUES 
No serious ill effects have been reported for inositol, even with a therapeutic dosage that equals about 18 times the average dietary intake. However, no long-term safety studies have been performed.

VITAMIN B12, COBALAMINE

Requirements:

1 to 3 years old: 0.9 micrograms (µg)
4 to 8 years old: 1.2 µg
9 to 13 years old: 1.8 µg
14 to 70+ years old: 2.4 µg**

(**Approximately 10 to 30 percent of older adults have difficulty absorbing the form of vitamin B-12 that naturally occurs in food but can absorb the form that is added to fortified foods (fortified breakfast cereals) and/or supplements. All individuals over 50 years of age should meet their vitamin B-12 needs mainly from fortified foods and/or a supplement.)

CAN PREVENT –

• Nerve damage
• Blood vessel damage
• Heart Disease – lowers homocysteine levels that increase risk of heart disease and stroke

ALSO –

• Used to treat anemia
• Aids folic acid in regulating formation of red blood cells
• Also needed to make white blood cells to strengthen immune system
• Helps utilize iron
• Needed for proper digestion, absorption of foods, synthesis of protein
• Contributes to metabolism of carbohydrates and fats
• Aids in cell formation and cellular longevity
• Can prevent nerve damage
• Essential in male and female fertility
• Strengthens lining of nerve cells that can inhibit mental function
• Linked to production of acetylcholine, a neurotransmitter that assists memory and learning
• Can be used in relief of asthma, bursitis, depression, low BP, multiple sclerosis and mental disorders
• Helps relieve sleeping problems by aiding in production of melatonin
• Works with pyridoxine and folic acid to converts carbohydrates, fat and proteins to energy

DEFICIENCY SYMPTOMS –
Early signs of deficiency include: tingling in hands/feet, memory loss, moodiness/depression, dizziness, dementia, problems sleeping. Also can cause abnormal gait, chronic fatigue, constipation, depression, digestive disorders, hypersensitive skin, dizziness, drowsiness, enlargement of the liver, eye disorders, hallucinations, headaches, inflammation of the tongue, irritability, labored breathing, memory loss, moodiness, nervousness, neurological damage, palpitations, pernicious anemia, ringing the ears, spinal cord degeneration

DEFICIENCY RISK –
The elderly and those with digestive disorders due to malabsorption, strict vegetarians, pregnant/breast feeding women, smokers

OTHER RISKS -
No known problems are associated with consuming large amounts of vitamin B-12.

SOURCES –
Brewer’s yeast, clams, eggs, herring, kidney, liver, mackerel, milk and dairy products, tuna, seafood, sea vegetables – dulse, kelp, kombu, nori, soybeans, soy products, some cereals

 

Top ten vitamin B-12-rich foods

• cereals, fortified, ready-to-eat (1.5 µg - 6 µg)

• top round steak, braised, 3.5 oz (2.7 µg)

• tuna, canned, packed in water, 3 oz (2.5 µg)

• fish, flounder, cooked, 3 oz (2.1 µg)

• roast beef, cooked, 3 oz (2.2 µg)

• turkey breast, cooked, 3 oz (1.7 µg)

• yogurt, fruit flavored, 8 oz (1.0 µg)

• skim milk, 8 oz (0.9 µg)

• chicken, skinless, 3 oz (0.3 µg)

• mozzarella cheese, part skim, 1 oz (0.2 µg

Herbs- alfalfa, bladderwrack, hops

SUPPLEMENTS –
Be sure to supplement in balance with other B-complex vitamins; non-toxic; if supplementing with Vitamin C, be sure to take separately

OTHER –
Anti-gout, anti-coagulant drugs, potassium supplements, Vitamin C supplements, Folic acid deficiency, Iron deficiency and Vitamin E deficiency can inhibit B12 absorption.

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