Part three in my vitamin series - Vitamin B (part 2)

Hello everyone! This is the third part of my vitamin blog series and I will be talking about the remaining B vitamins: Pantothenic Acid, Biotin, Folate and B-12.  But first, if you missed the last couple of blog entries, my name is Caroline Devin of Serenity of Body and Mind and I am a Health and Wellness Coach.   I just started my practice in Glastonbury a few months ago, located at 2389 Main Street, right next to the library.  I help individuals who are looking to lose weight, gain energy or just to feel better.  I do this by teaching about nutrition and simple lifestyle changes.  I don’t advocate “dieting” or quick fixes.  I feel that everyone has the right to be happy and healthy, which means that I don’t propose radical changes to your lifestyle or starvation diets.  I want to guide you on a path to healthier living.

So now that the formalities are out of the way, I will recap last week’s information about vitamin B.  Vitamin B was the second vitamin to be recognized (after vitamin A).  It was so named because the scientists at the time did not realize that vitamin B was actually many different compounds.  All the B vitamins are water-soluble which means there is little risk of toxicity as they are readily excreted from the body in urine.  This is why when you take a vitamin B supplement your urine is a very bright yellow.  That is from the riboflavin (B-2).

All B vitamins form coenzymes, which mean they help the biological processes that happen in our bodies, such as the process of transforming food into energy.  The B vitamins that I am writing about today are Pantothenic Acid, Biotin, Folate and B-12.   Many of the B vitamins are found in whole grain which is why when grains began to be processed and refined there was an increase in vitamin B deficiencies.  To combat this problem, vitamins were added back to processed food such as bread, cereal and ground flour, it is called “enriched” flour on labels.  Unrefined or whole wheat (or grain) flour is healthier but it will go bad much faster than the refined flour because the germ of the grain contains oil that will go rancid.  It’s best to use whole wheat flour quickly or store it in the freezer for longer storage.

Pantothenic Acid comes from the Greek word pantothen, which means “from every side” because this particular B vitamin is found in many, many foods.  Common sources are animal products and vegetables.  Unprocessed foods are a better source of this vitamin because it can be easily stripped away or destroyed in processing methods.  There is no known case of deficiency of pantothenic acid unless it has been produced in a laboratory.  This vitamin is used in the body to assist with the breakdown of carbohydrates, fats, proteins and alcohol.

Biotin is found in whole grains, eggs, nuts and legumes.  Peanuts are a great source of biotin with just 2 ounces (about 3 tablespoons) containing one and a half times the daily recommended amount.  One large egg has about half the daily recommended amount; however, raw egg white contains a protein that will inhibit absorption of biotin.  That is another reason to not consume raw eggs.  Deficiency is rare with biotin but symptoms do include rashes, hair loss and impaired growth (in children).  The most common incidences of deficiency are with individuals who are born with a genetic defect that prevents the body from processing the biotin.  Or people who ingest large amounts of raw egg whites.

Folate is commonly heard when talking about women who are pregnant or trying to get pregnant because early conception deficiency can be devastating to developing fetuses.  The term folic acid is a synthetic form of folate that is found in fortified foods or supplements.  Folate is very prevalent in leafy green vegetables such as kale and spinach.  Legumes, avocados and oranges are also good sources of folate.  This vitamin is easily destroyed in processing or cooking.  Salads with avocados are an excellent way to get your daily recommended amount.   Folate is used in the body in the synthesis and maintenance of new cells so that is why deficiency in pregnant woman can lead to severe birth defects in babies such as neural tube defects; spina bifida (most common) or anencephaly (most severe-total lack of brain).  It is extremely important for a woman considering pregnancy to be taking supplements or eating a wide variety of folate rich foods.  Deficiency is difficult to detect because symptoms are on the cellular level but generally people who are more prone to deficiency are alcoholics, people with very poor diets and those taking certain medications.

Vitamin B-12 is heard a lot in the vegan community because the only reliable natural sources of this vitamin are animal products; meat and dairy.  Vegans must take supplementation to avoid deficiency.  The good news is that B-12 can be stored in the body for 2 to 3 years as it is not excreted in the urine like the other B vitamins.  There are other sources of B-12 but they do not contain enough to meet daily requirements or are not in the correct form for the body to use them.  These include fermented soy products (tempeh and miso) and certain seaweeds.  Absorption of B-12 can be inhibited by diseases such as Chrohn’s or bacterial overgrowth in the small intestine.  Some medications may also inhibit absorption such as anti-reflux (Prilosec®) or metformin (used to lower blood sugar with Type 2 diabetes.  Common symptoms of deficiency are neurological changes which include; sensory issues in the legs (burning, tingling, prickling and numbness), balance can be affected which will make walking difficult, loss of concentration and disorientation.  There can be vision problems as well.  These symptoms will precede more serious cellular level issues.  Elderly are at risk for deficiency due to mal-absorption and infants born to vegan or vegetarians are also at risk.

Thank you for reading my blog and stay tuned for next week’s information on Vitamin C.  Have a great week!

Contact me for a free health consultation and get on your path to wellness! 

(860) 659-5598 or cdevin@serenityofbodyandmind.com

www.serenityofbodyandmind.com