Macro and Micro nutrients

Food is composed of a wide distribution of nutrients, which have very specific metabolic effects on the human body. Some of these nutrients are considered to be essential while others are considered to be non-essential.

Essential nutrients are nutrients that cannot be synthesized by the human body and therefore must be derived from food sources. Essential nutrients include vitamins, minerals, amino acids, fatty acids and some carbohydrates as a source of energy. Non-essential nutrients are nutrients which the body has the ability to synthesis from other compounds, as well as, from food sources. Nutrients are generally divided into 2 categories, macronutrients, and micronutrients (Merck Manual 2).

Macro-nutrients

Macronutrients constitute the majority of an individual’s diet, “thereby supplying energy, and the essential nutrients that are needed for growth, maintenance, and activity”. Macronutrients include carbohydrates, proteins, fats, macro minerals, and water. Carbohydrates, proteins, and fats are interchangeable as sources of energy, with fats yielding 9 calories per gram, and protein and carbohydrates each yielding 4 calories per gram.

Carbohydrates

Carbohydrates are composed of carbon, hydrogen, and oxygen, and “constitute the main source of energy for all body functions, particularly brain functions, and are necessary for the metabolism of other nutrients” (Mosby’s 260). Carbohydrates “are the easiest form of food for the body to convert into energy, and once ingested carbohydrates are turned into glucose, which circulates in the bloodstream being readily available, and into glycogen which is stored in the liver and muscle cells, for later use” (Schwarzenegger 672).
Carbohydrates are chiefly divided into 3 different chemical classes, Monosaccharides, Disaccharides, and Polysaccharides. Monosaccharides are single sugars, otherwise referred to as simple carbohydrates. Disaccharides are double sugars, and are also referred to as simple carbohydrates. Polysaccharides are multiple sugars, otherwise referred to as complex carbohydrates. Simple carbohydrates (Monosaccharides, and Disaccharides) like those found in fruits and processed sugars break down very rapidly in the body, making them a good source of quick energy. Complex carbohydrates (Polysaccharides) like those found in rice, potatoes, and pasta, take longer to break down in the body, and provide a more even distribution of energy over a longer period of time.

The chart below lists the 3 different chemical classes (Monosaccharides, Disaccharides, and Polysaccharides) their respective class members, and food sources.

Protein

Protein is chiefly “composed of large combinations of amino acids containing the elements carbon, hydrogen, nitrogen, and oxygen, and is the major source of building materials for muscles, blood, skin, hair, nails, and internal organs” (Mosby’s 1337). Protein is “used by the body to build, repair, and maintain muscle tissue” (Schwarzenegger 670). Once ingested protein is broken down into peptides and amino acids, and currently there are 22 amino acids that have been identified as “vital for proper growth, development, and maintenance of health” (Mosby’s 1337). Of the 22 amino acids, 9 are essential, and therefore must be derived from food sources, while the remaining 13 are non-essential, and can be synthesized by the body, as well as, in being consumed.

Proteins can also be further classified as either complete or incomplete. Complete protein sources such as meat, poultry, fish, eggs, milk, and cheese contain all 9 of the essential amino acids, while protein sources such as nuts and legumes do not, and are considered incomplete. In addition, the amino acid composition of protein sources varies. Eggs are given the highest rating of 100, and used as a standard of comparison when assigning protein ratings to other foods. Below is a list of some common (protein) foods and their respective protein ratings.

Fats

Fats like carbohydrates are composed of carbon, hydrogen, and oxygen; however, in fats these elements are connected together differently than in carbohydrates. “Fats can be found in plants and animals, and are insoluble in water” (Schwarzenegger 673). Fats provide 3 primary functions, “they are the major source of stored energy for the body, they serve to cushion and protect the major organs, and they act as an insulator, preserving body heat, and protecting against excessive cold” (673). Once ingested fats are broken down into fatty acids and glycerol, and are divided into 3 different categories, simple fats (triglycerides), compound fats (phospholipides, glucolipids, and lipoproteins), and derived fats (cholesterol). Fats are also further classified as saturated, unsaturated, and polyunsaturated.

Saturated fats are used by the liver to manufacture cholesterol. Cholesterol, is a member of a group of lipids called sterols, and is found only in animal tissues. Cholesterol is important in that it acts as a precursor for the synthesis of various steroid hormones and vitamin D in the body. However, high levels of saturated fat can significantly raise one’s levels of low density lipoprotein cholesterol (LDL’S, bad cholesterol) which is associated with atherosclerosis (hardening of the arteries). Saturated fats can be found in the foods such as: beef, lamb, pork, chicken, shell fish, egg yolks, milk, cheese, butter, and chocolate.

Polyunsaturated fats like saturated fats will also affect your blood cholesterol level. Polyunsaturated fats will lower your blood cholesterol level. However, polyunsaturated fats will lower both your low density lipoprotein cholesterol (LDL’S, bad cholesterol), as well as, lowering your high density lipoprotein cholesterol (HDL’S, good cholesterol). Polyunsaturated fats can be found in foods such as : almonds, pecans, sunflower oil, corn oil, fish, mayonnese, safflower oil, soybean oil, walnuts and in most margarines.

Unsaturated fats will lower your LDL’S (bad cholesterol) without affecting your HDL’S (good cholesterol) making them the healthiest of possible fat sources in the diet. Unsaturated fats can be found in the foods such as: avocados, cashews, olives, olive oil, peanuts, peanut oil, and peanut butter.

Micro-nutrients

Micronutrients are vitamins and trace minerals. Vitamins and trace minerals are labeled as micronutrients because the body only requires them in very small amounts. Vitamins are organic substances that we ingest with our foods, and that “act as catalysts, substances that help to trigger other reactions in the body” (Schwarzenegger 674). Trace minerals are inorganic substances that once ingested play a role in a “variety of metabolic processes, and contribute to the synthesis of such elements as glycogen, protein, and fats”.

Definition and classification of vitamins

Vitamins are compounds that you need in small amounts to remain healthy and function normally. They help regulate the chemical reactions the body undergoes to convert food into energy and for tissue repair and regeneration. They're important for such diverse functions as forming red blood cells to helping your body fight and avoid infections. Vitamin doses are usually measured in milligrams (MILL-uh-grams), micrograms, or international units. Scientists group vitamins into two general categories: those soluble (SAWL-you-bul) in fat and those soluble in water. The fat-soluble vitamins, A, D, E, and K, are stored in the body's fatty tissue and aren't regularly excreted in the urine. The water-soluble vitamins, Vitamin C and the B-complex vitamins, dissolve easily in water. They're excreted in the urine, so they must frequently be replaced. Vitamins and all other dietary supplements are classified as 'foods' by the U-S Food and Drug Administration, which regulates their safety and manufacturers' claims. Those sold in supplement forms are labeled either 'natural' or 'synthetic.' Synthetic vitamins are copies of the natural vitamins isolated from food. They're usually cheaper in price, and their potency can be controlled. There's a difference of opinion as to which is better, and whether or not the body can tell the difference. The amounts of various vitamins that the body needs daily used to be referred to as the 'recommended dietary allowances,' or 'R-D-A's.' Today, they're classified by the percentage of the daily value for each nutrient, or 'percent D-V.

Overview of Vitamins

Functions of vitamins

Although vitamins do NOT give the body energy, they are essential for life as they are used as helpers in the extraction of energy (coenzymes). Vitamins help regulate metabolism, help convert fat and carbohydrates into energy, and assist in forming bone and tissue.

Source of vitamins

With the exception of vitamin D, (which can be made within the skin), vitamins cannot be made in the body; they must be provided in the diet or in dietary supplements. Some are produced for us within the gut, by bacteria that live there. We will discuss the food sources that are naturally rich in each particular vitamin below.

Required doses of vitamins

Although vitamins are essential for life, we do not need a lot of them. In states of good health and a well-balanced diet, we can get the vitamins we need from the food we eat. In states of altered metabolism (including mental and physical stresses, and during or following an illness), though, we may need more amounts of vitamins as the body's natural processes of healing and repair cannot go forward unless we have enough-sometimes more-of the vitamins required.

The recommended dietary allowance (RDA):
There may be a misunderstanding of the meaning of RDA. RDA is not the recommended amount of vitamins to take daily. Rather, it represents the minimum amount required to prevent an overt, frank deficiency-in healthy people with good absorption and the ability to maintain normal nutritional status.

The RDA underestimates the requirements of an organism under stress. It is not a good guide for your nutritional or dietary intake. For vitamin C, for example, the RDA is 60 milligrams a day-just enough to prevent scurvy in a healthy sailor.

The Dietary Reference Intakes (DRIs)
These are a group that includes the following other nutrient measures:

• RDAs
• Adequate Intakes (AI)
• Estimated Average Intakes (EAR)
• Tolerable Upper Intakes (UL)

DRIs are slowly becoming the more accepted form for nutrient recommendations. Experts expect that DRIs will take the place of the RDAs in time.

The recommended dietary allowance (RDA) of vitamins and minerals

g =grams
mg = milligrams (0.001 g)
mcg = micrograms (0.000001g)
IU = International Units
RE = Retinol Equivalent
Alpha TE = alpha Tocopherol equivalent
+ Generally the higher number was reported.
* AI (Adequate Intake) from the new Dietary Reference Intakes, 1997: Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Values have changed from previous RDA.
** RDA (Recommended Dietary Allowance) from the new Dietary Reference Intakes, 1997: Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Values have changed from previous RDA.
Note: remember that the dosage above is prophylactic i.e. it is the minimum that you require per day, to prevent serious deficiency. The therapeutic dose of the nutrient is usually increased considerably, but the toxicity level must be kept in mind.

Classification of vitamins

13 different vitamins divided into two types, water-soluble and fat-soluble.
A. Fat-soluble vitamins: Four vitamins; A, D, E, and K are known as the fat-soluble vitamins. They are digested and absorbed with the help of fats that are in the diet.
B. Water-soluble vitamins: they include the vitamin B group of several vitamins and vitamin C, or ascorbic acid. These water-soluble vitamins are not stored in the body for long. Good sources should be eaten every day.

Fat Soluble Vitamins

Vitamin A:  Vitamin A is a fat soluble vitamin, meaning that it requires fats or oils for your body to absorb it. Excess amounts are usually stored in the liver. Vitamin A is needed for healthy hair, skin and bones. Vitamin A works together with vitamins D, B, E, zinc, phosphorus and calcium. Vitamin A is an essential vitamin that the body needs to stay healthy. 
 
 
Vitamin D: This fat soluble vitamin is also known as the "sunshine vitamin". It helps maintain strong bones and teeth by increasing the absorption of calcium and phosphorus. Vitamin D is actually acquired from the sun or through the diet. This vitamin works as a partner with Vtiamin A. Vitamin D is needed for healthy bones and teeth. Children need it for proper growth. It also works with Vitamin C. The body's nervous system, heart and blood depend on the "sunshine vitamin".

Vitamin E: Vitamin E heps promote healthy circulation, promotes red blood cells and is beleived to act as a protector against environmental pollutants. There are two forms of vtiamin E known as Natural E (d-alpha) and man-made E (called dl-alpha) Although man-made Vitamin E is less expensive to create, the natural form of the vitamin appears to remain in the body longer. Vitamin E is a fat soluble vitamin which means the body can store it. This vitamin is essential to our health. It protects red blood cells and is important to the skin, our reproductive organs and muscles. Birth control, mineral oil, alcohol, air pollution and chlorinated drinking water can possibly deplete Vitamin E in the body.

Vitamin K: This fat soluble vitamin is essential for the proper clotting of blood. Vitmain K is found in yogurt, alfalfa, egg yolk and leafy green vegetables. It is essential for the formation of the blood clotting substance in our blood so internal bleeding and hemorrhages can be controlled naturally. 

Water Soluble Vitamins

Vitamin B-1 (Thiamine): Vitamin B-1 is water soluble (needs water for absorption). It turns carbohydrates into energy and is known to be beneficial to the nervous system and positive mental attitude.B-1 aids digestion and promotes growth. Cooking vegetables, drinking alcohol, intaking caffeine, and even atacids can destroy this essential vitamin.

Vitamin B-2 (Riboflavin): This easily absorbed water soluble vitamin is needed for tissue repair and healthy skin, and turns fats, proteins and carbohydrates into usable energy. It also helps the body use oxygen and aids in the formation of healthy antibodies and red blood cells. Also essential. 

Vitamin B3 (Nicain/Niacinamide): Water soluble Niacin works to convert fats, proteins and carbohydrates into energy. It's important to the brain's functions, and in promoting healthy skin, nervous and digestive systems. Essential to human nutrition.

Vitamin B-6: Also known as Pyridoxine, this water soluble vitamin is needed to help keep teeth, gums, blood cells and our nervous stysem funtioning helthily. B-6 plays an important role in converting fats, proteins and carbohydrates into usable energy for your body. B-6 is an essential B-Vtiamin that the human body needs to stay in a healthy state. It can help protect the body in helping to form antibodies. B-6 also plays a role in the body's potassium and sodium balance.
 
Biotin: Water soluble Biotin helps keep your skin and circulatory system in a  healthful state. It is also needed to break down fats and proteins. Biotin plays a role in maintaing healthy hair. It's essential to human nutrition and helps other B-Vitamins work better. Your skin depends on Biotin to stay healthy. 

Vitamin B-12: Vitamin B-12 also known as the "red vitamin", helps play a role in building rich blood and in the development of your body's red blood cell growth. B-12 also helps your nervous system function properly. B-12 works to convert fat, protein, and carbohydrates into energy. This essential vitamin to human nutrition is said to play a role in concentration, balance and memory.

Folic Acid: Folic acid is important in red blood cell formation and aids in the convertin goproteins into energy. It is necessary for the growth and division of body cells. It is considered essential.

Inositol: Inositol is a B-Factor in the B-Vitamin family. Inositol aids in fat breakdown and offers nourishment to brain cells and metabolizes fats and cholesterol.

PABA: (Para-Aminobenzoic Acid): Water soluble PABA is important in the breakdwon of protein. It has important sunscreening properties and helps keep the skin healthy and smooth. PABA is a factor in helping to form folic acid. PABA is used in sun protection lotions to help reduce and protect you from sunburn. 

Pantothenic Acid: This essential B-Vitamin converts fats, carbohydrates and proteins into usable energy. Our body's adrenal glands and digestive system depend on it. It also helps in cell building and maintaining normal growth. It is believed to be a factor in helping the body fight physical stress.

Vitamin C: Vitamin C, "the protector vitamin" is essential in protecting cells and fighting tissue damage. It is important in helping your body resist infection. It also helps in healing, and is needed  for healthy teeth and gums.

MINERALS:

Did you know that just about all the minerals found in nature are found in our bodies? That's why it's important to make sure we get a constant supply. Minerals are vital to human life. Without them, the body could not function in a healthful state. Minerals are inorganic substances that hte body cannot make. Minerals often work in partnership with vitamins in helping vitamins get to where they are needed faster. Vitamins also do the same for minerals. Even though minerals make up a small part of the body's actual weight, they are essential to life. Minerals are important for protecting our cells and in helping to keep bones, teeth and skin in a healthy state. Minerals also play important roles in blood pressure, heart regulation, wound health, and muscle functions. Alcohol, smoking, the cooking of vegetables, meats, etc. and processed food can rob the body of minerals...it then must get them from the foods you eat or from mineral supplements. 

Calcium: This mineral is vital to our health as 99% of all calcium in our bodies is found in our bones.  A lack of it can lead to loss of height and teeth, back pain, and weak, porous bones that can crack or break. The simple fact is that if the body does not get the calcium it needs, it can begin to draw away vital calcium already stored in the bones. The result can be that bones become brittle, weak and can break easily. As the body matures, the demand for calcium increases...making calcium particularly vital. It's not only important for bones to get proper amounts of calcium, but all vital funtions depend on it. Stress, lack of exercise, antiobiotics, aspirin, mineral oil, excess intake of fats, and other factors can leave you short on calcium.     
 
Copper: An important trace mineral that is stored in the liver, copper is a vital component of enzymes needed to break down proteins for rebuilding body tissue. It is required to convert the body's iron into hemoglobin and is essential for the utilization of Vitamin C. Our brain nerves and connective tissues depend on copper. 
 
Chromium: Chroimium plays a role in the break down of simple sugar in the body. Chromium helps in the production of insulin, plus it can help to control blood sugar levels and possibly cholesterol levels. Chromium is important to enzymes and hormones in the body.  
 
Iodine: Two thirds of the body's iodine is in the thyroid gland. Since iodine influences the thyroid and the thyroid controls metabolism, iodine plays an important role in mental reaction, energy and weight gain.
  
Iron: Iron is an essential mineral and is required for life. It is necessary for the production of hemoglobin (red blood corpuscles), myoglobin (red pigment in muscles) and certain enzymes. Only 
 
8% of the iron that is received by the body is absorbed and actually enters the bloodstream. Iron helps in body growth, preventing fatigue and helps to safeguard the body from disease. Iron is especially important to women, for in one month women lose almost twice as much iron as men. Iron is one of the major dietary deficiencies of American women today. Iron is a helper mineral meaning it helps B-Vitamins be utilized better by the body.
  
Magnesium: is a mineral that has the ability to relax nerves and muscles. Known as the "anti-stress" mineral, it also plays a role in helping to calm nerves. Magnesium is important in converting blood sugar into energy. This vital meinal is also necessary so our bodies can utilize Vitamin C, calicum, phoshorus, sodium and potassium in a more effective manner. Magnisum helps to keep teeth ehalthy and is a helper in bringing temporary relief from indigestion. 
 
Manganese: Manganese helps to nourish the body's nervous systerm, brain and regulate muscles in the body. It is found in virtually all body tissues. This mineral works as an activator in helping to stimulate enzymes that can convert protein, fats and carbohydrates into usable energy. Teamed with Vitamin B-1 and Choline it can help the body with digestion. It is important to both the male and female reproductive systems.
  
Phosphorus: Not only is phosphorus involved in virtually all physiological chemical reactions, it is also present in every cell in the body. It is also necessary for normal bone and tooth sturcture, important for heart regularity and essential for normal kidney functions, Vitamin D and calcium are vital to helping phosphorus work properly Without phosphorus, the vital B-Vitamins, Niacin, cannot be absorbed. 
 
Potassium: It is a vital mineral, in that 98% of the potassium in the body is actually found inside individual cell walls. Potassium, along with sodium, helps regulate the water balance within the body and transporting nutrients in the bloodstream into cells. Postassium also plays an important role in helping to send messages through our nervous system. By sending oxygen to the brain, it can also help in clear thinking. Everyday this mineral is flushed from the body and must be replenished. Our heart and other muscles in the body depend on psotassium to function in a healthful state. Excessive sugar, diuretics, laxatives, execessive salt, alcohol and stress can deplete the body of this vital mineral.
   
Selenium: Selenium works closely with Vitamin E as an antioxidant or protector of body cells. Selenium can help fight premature aging and hardening of the tissues through oxidation. Selenium is important in helping to keep tissues flexible with elasticity.
 
Sodium: Sodium is vital to normal body growth. This mineral is important in helping nerves and muscles function properly. It's main purpose it to help "pump" fluids and nutrients in and out of the cells and cell membranes. Too much sodium can contribute to high blood pressure.   
 Sulfur: Sulfur is vital for healthy hair, skin and nails. It also plays an important role in helping to maintain a proper oxygen balance so the brain can function properly. Sulfur acts as a helper to B-Vitamins and helps the liver in the secretion of bile.
   
Zinc: This essential mineral is needed by everyone. It acts like a vital spark in helping to keep the body in a healthy state. This mineral performs many fucntions in the body. It is important in RNA/DNA formation, in conveting proteins into energy, to the male prostate gland and in working with calcium in bone formation. Zinc is found in every cell in the body. It is believed to play an important role in mental functions, the healing process, blood stability and in keeping a proper alkaline balance in the body. Organs that depend on this vital mineral are the heart, brain and the productive organs. Processed foods, stress, diuretics, alcohol and other factors can deplete the body of Zinc. 
 
Boron: Boron is thought to be a factor in helping to keep calcium, magnesium and phosphorus in our body and bones. Boron is a "helper" mineral that helps the body maximize its use of these minerals.

Note: This guide is not intended to be used for diagnostic or prescriptive purposes. For any treatment or diagnosis of illness, please see your physician.   

More about B vitamins
The family of B vitamins is grouped together due to the interrelationships in their function with human enzyme systems. They are absolutely essential for the proper functioning of human metabolism and energy production. They maintain healthy skin, eyes, muscle tone and support the functions of the liver and central nervous system. B vitamins are known to help keep the nervous system functioning properly and have a reputation as stress relievers and energy enhancers. They are co-dependent in that they have separate functions but require the presence of other B vitamins to perform efficiently. For this reason they are generally taken together.

B vitamins are water soluble, meaning they readily pass through the system and are not stored in fat cells; they must be replaced on a daily basis. They are also easily destroyed during cooking and processing of foods. The average diet in the western hemisphere consists of a high concentration of processed and pre-packaged foods making it difficult to consume enough B vitamins from the diet. Most western diets are mildly to moderately B-vitamin deficient. Daily supplementation with B vitamins becomes even more important in this case.

Of particular importance to our readers is that deficiencies of B vitamins result in hearing loss, lethargy, anemia, nervousness, skin and hair problems, lack of appetite, and poor night vision.1  Another important study showed that deficiency of B vitamins directly resulted in tinnitus.2  A major study of tinnitus among Israeli military personnel clearly showed a relationship between vitamin B-12 deficiency and dysfunction of the auditory pathway. Some improvement in tinnitus and associated complaints were observed in patients following vitamin B-12 replacement therapy.3

Stress and Tinnitus
Stress is the number one aggravator of tinnitus. We know from years of experience that stress will take a level three tinnitus (on a scale of 10) and turn it into a level seven, literally overnight. All people with tinnitus must learn to control stress. Stress restricts blood vessels, reducing circulation, and increases heart rate, breathing and blood pressure. These changes directly influence the degree of tinnitus that is perceived. B vitamins are consumed by the body at an accelerated rate when under stress. B vitamins can help improve energy and mood and reduce stress levels. Other beneficial effects of B vitamin supplementation are discussed below.

B-Vitamins Help in cardiovascular diseases
Numerous clinical studies show that homocysteine is a strong marker for cardiovascular disease leading to heart attack and stroke. High homocysteine is a precursor to atherosclerosis, hardening of the arteries, which reduces blood flow to the brain and throughout the body. Supplementation with folic acid and vitamin B-12 directly influences homocysteine levels and decreases them by up to 30%. A six year study in Canada found that folic acid reduced the risk of coronary artery disease among men by 69%.4

A combination of folic acid, vitamin B-12 and vitamin B-6 reduced homocysteine levels and reversed narrowing of blood vessels.5 

In women who consumed more than one alcoholic drink per day the risk of coronary heart disease was reduced by 73%.6

Two well documented studies show a direct link between folic acid, vitamin B-12 and vitamin B-6 and cognitive functions, particularly in the elderly. One study shows the associations between loss of cognitive function or Alzheimer’s disease and inadequate B vitamin status.7

The other study states that deficiencies in these vitamins are thought to be relatively common in the general population and in older adults in particular. Even subclinical differences in nutritional status have influence on cognitive performance.8

Vitamin B-6 has also been found to be an effective treatment for depression because it is a cofactor in the tryptophan-serotonin pathway. In one study a low blood level of vitamin B-6 was associated with people who scored high on the Major Depression Inventory while no association was found in those who were not depressed.9

Below is a breakdown of some of the major individual B vitamins and their functions in human metabolism. Much of this information comes from a paper published by Michael Seidman, MD who is one of the foremost tinnitus specialists in the US.10

Thiamine (B-1)
Thiamine has a critical role in maintaining a healthy nervous system. Adequate thiamine levels dramatically affect cognitive levels by maintaining positive mental attitude and enhancing learning abilities. Thiamine levels can be negatively affected by ingestion of antibiotics, caffeine, antacids and oral contraceptives. These products and a diet high in carbohydrates increase the requirement for thiamine.

Some tinnitus patients have noted that vitamin B-1 supplements relieved their tinnitus. The mechanism of action seems to be a stabilization of the nervous system, especially in the inner ear. Dosages ranging from 25 mg to 500 mg per day have been used.

Riboflavin (B-2)
Riboflavin is known as the energy vitamin. It is the component of B vitamins that gives urine a yellow-green color. It is a co-factor in facilitating the production of energy from foods.
Riboflavin helps in reducing stress and fatigue. Used with Pyridoxine (B-6), it can also help lift the mood and fight depression.

Niacin (B-3)
Niacin is an essential nutrient required for proper metabolism of carbohydrates, fats and proteins. It also supports circulation and aids in the functioning of the central nervous system. Because of its role in supporting the higher functions of the brain and cognition, Niacin also plays an important role in the treatment of schizophrenia and other mental illnesses and in stabilizing cognitive functions. Adequate levels of Niacin are vital for the proper synthesis of insulin and the sex hormones estrogen, testosterone and progesterone.
Niacin is also used as a natural medication to lower cholesterol levels. It is the most cost-effective and safest treatment for lowering bad LDL cholesterol and increasing good HDL cholesterol in the blood.
There are anecdotal reports of Niacin helping with tinnitus. While there is no standard dosing for Niacin, Dr. Seidman recommends the following procedure.

1. Begin with 50 mg Niacin twice daily.
2. After two weeks, increase dosage by 50 mg each interval.
3. Continue increasing by 50 mg each interval every two weeks until a maximum dose of 500 mg twice daily is reached.
4. If it does not prove helpful after 3-4 months, it will probably not improve tinnitus.

Niacin may result in what is called “niacin flush”. This is unpleasant for some people and results in a burning or tingling sensation and a reddening flush that spreads across the skin of the face, arms and chest. It typically lasts for 5 to 60 minutes and is totally harmless. It is the result of vascular stimulation of the small capillaries close to the surface of the skin.

Many B supplements, including our Stress Formula, use a form of niacin called niacinamide that does not cause flushing and is very safe at normal dosages. At higher doses it is recommeneded to use niacin (flush form) versus niacinamide.

Pyridoxine (B-6)
Pyridoxine is often considered the most important B vitamin. It is a coenzyme involved in the metabolism of carbohydrates, fats and proteins. It is also required for the production of serotonin, a neurotransmitter that controls our moods, appetite, sleep patterns and sensitivity to pain. A deficiency of Pyridoxine can quickly lead to insomnia and profound malfunctioning of the central nervous system.

Pyridoxine is one of the few vitamins that can be toxic. Doses up to 500 mg per day are uncommon but safe. Doses above 2 grams per day can lead to irreversible neurological damage.

Pyridoxine supplements appear to be helpful for some tinnitus patients by providing a stabilizing effect on the nerves, both centrally and peripherally.

Folic Acid (B-9)
The name of folic acid is derived from the Latin word “folium,” since this essential nutrient was first extracted from green leafy vegetables, or foliage. It was originally extracted from spinach in 1941.

Adequate levels of folic acid are essential for energy production, protein metabolism and the formation of red blood cells. Deficiency quickly leads to anemia. As shown above, several studies have shown that folic acid reduces homocysteine levels and therefore the risk of heart attack and stroke.

The use of high dose folic acid supplements for major medical depression is very promising. Furthermore, deficiency impairs the repair of nerve cells in the brain making them susceptible to damage and the onset of Alzheimer’s disease. Additional studies have shown that folic acid intake leads to a substantial reduction of birth defects such as spina bifida. Pregnant women are now encouraged by their doctors to take extra folic acid.

Folic acid supplementation can mask a deficiency of methylmethylcobalamin (B-12). This is why the two are normally supplied together.

Methylcobalamin (B-12)
It is estimated that 15-20% of the population is deficient in methylmethylcobalamin. This deficiency state is most likely secondary to absorption difficulties as well as deficient nutritional intake. Strict vegetarians (vegans) who do not consume any foods of animal origin need to supplement with methylmethylcobalamin since it comes almost exclusively from animal sources.

Methylcobalamin is a type of Vitamin B12. Vitamin B12 comes in several kinds including hydroxy-, cyano-, and adenosyl-cobalamin, but only the methyl form is used in the central nervous system. Deficiency states are fairly common and vitamin B12 deficiency mimics many other disease states of a neurological or psychological kind, and it causes anemia. Cyanocobalamin (the kind in most vitamin supplements) is converted by the liver into methylcobalamin but not in therapeutically significant amounts.


WHAT DOES METHYL B12 DO?

Methylcobalamin has been shown to protect against glutamate-induced excitotoxic neuronal damage. Neuronal damage caused by excess glutamate is one of the primary causes of tinnitus and worsens existing tinnitus.

Methylcobalamin is immediately active upon absorption while other forms (e.g. cyanocobalamin) need to be converted first into methylcobalamin in a two step process.Methylcobalamin donates methyl groups to the myelin sheath that insulates nerve fibers and regenerates damaged neurons. In a B12 deficiency, toxic fatty acids destroy the myelin sheath but high enough doses of B12 can repair it.

Methylcobalamin works synergistically with vitamin C to aid in proper digestion and absorption of foods. Additionally, it prevents nerve damage by contributing to the formation of the myelin sheath, which covers and insulates neurons from excessive electrical activity.

B12 has poor gastric absorption. Therefore it is best taken as a sublingual lozenge, which dissolves under the tongue, or as an injection. Clinicians use methylmethylcobalamin as an injection for a wide range of neurological problems relating to energy level, weight and nervous disorders.

Vitamin B Complex
General Use

Thiamine is thought to be supportive for people with Alzheimer's disease, a disorder that is also associated with low levels of pyridoxine and cobalamin. High doses of niacin lower cholesterol, and balance high-density (HDL) and low-density (LDL) lipoproteins. This should be done under medical supervision only. Some evidence shows that niacin may prevent juvenile diabetes (type 1, insulin dependent) in at-risk children. It may maintain pancreatic excretion of some insulin for a longer time than would occur normally. Niacin has also been used to relieve intermittent claudication and osteoarthritis, although the dose for the latter may lead to liver problems. The frequency of migraines may be significantly reduced, and the severity decreased, by the use of supplemental riboflavin. Pyridoxine is used therapeutically to lower the risk of heart disease, to relieve nausea associated with morning sickness, and to treat premenstrual syndrome (PMS). In conjunction with magnesium, pyridoxine may have some beneficial effects on the behavior of children with autism. Cobalamin supplementation has been shown to improve male fertility. Depression, dementia, and mental impairment are often associated with deficiencies of both cobalamin and folic acid . Folic acid may reduce the odds of cervical Deficiency

Vitamin B complex is most often used to treat deficiencies that are caused by poor vitamin intake, difficulties with vitamin absorption, or conditions causing increased metabolism, such as hyperthyroidism, which deplete vitamin levels at a higher than normal rate.

Biotin and pantothenic acid are rarely deficient since they are broadly available in foods, but often persons lacking one type of B vitamin are lacking other B components as well. An individual who may have symptoms due to an inadequate level of one vitamin may suffer from an undetected underlying deficiency as well. One possibility of particular concern is that taking folic acid supplements can cover up the symptoms of cobalamin deficiency. This scenario could result in permanent neurologic damage if the cobalamin shortage remains untreated.

Some of the B vitamins have unique functions within the body that allow a particular deficiency to be readily identified. Often, however, they work in concert so symptoms due to various inadequate components may overlap. In general, poor B vitamin levels will cause profound fatigue and an assortment of neurologic manifestations, which may include weakness, poor balance, confusion, irritability, memory loss, nervousness, tingling of the limbs, and loss of coordination. Depression may be an early sign of significantly low levels of pyridoxine, as well as other B vitamins. Additional symptoms of vitamin B deficiency are sleep disturbances, nausea, poor appetite, frequent infections, and skin lesions.

A certain type of anemia (megaloblastic) is an effect of inadequate cobalamin. This anemia can also occur if a person stops secreting enough intrinsic factor in the stomach. Intrinsic factor is essential for the absorption of cobalamin. A lack of intrinsic factor also leads to pernicious anemia, so called because it persists despite iron supplementation. Neurologic symptoms often precede anemia when cobalamin is deficient.

A severe and prolonged lack of niacin causes a condition called pellagra. The classic signs of pellagra are dermatitis, dementia, and diarrhea. It is very rare now, except in alcoholics, strict vegans, and people in areas of the world with very poor nutrition.

Thiamine deficiency is similarly rare, except among the severely malnourished and alcoholics. A significant depletion causes a condition known as beriberi, which can cause weakness, leg spasms, poor appetite, and loss of coordination. Wernicke-Korsakoff syndrome is the most severe form of deficiency, and occurs in conjunction with alcoholism. Early stages of neurologic symptoms are reversible, but psychosis and death may occur if the course is not reversed.

Risk Factors for Deficiency

People are at higher risk for deficiency if they have poor nutritional sources of B vitamins, take medications, or have conditions that impair absorption, or are affected by circumstances causing them to require above-normal levels of vitamin B components. Since the B vitamins often work in harmony, a deficiency in one type may have broad implications. Poor intake of B vitamins is most often a problem in strict vegetarians and the elderly. People who frequently fast or diet may also benefit from B vitamin supplements. Vegans need to use brewer's yeast or other sources of supplemental cobalamin, since the only natural sources are meats.
Risk factors that may decrease absorption of some B vitamins include smoking; excessive use of alcohol; surgical removal of portions of the digestive tract; and advanced age. Absorption is also impaired by some medications. Some of the drugs that may cause decreased absorption are corticosteroids, colchicine, metformin, phenformin, omeprazol, colestipol, cholestyramine, methotrexate, 5-fluorouracil, tricyclic antidepressants, and slow-release potassium.

A person's requirement for vitamin B complex may be increased by such conditions as pregnancy, breast-feeding, emotional stress, and physical stress due to surgery or injury. People who are very physically active require extra riboflavin. Use of birth control pills also increases the need for certain B vitamins.
Recent research indicates that children with sickle cell anemia are at high risk for elevated homocysteine levels and pyridoxine deficiency.

go to top