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B vitamins

The B vitamin family is made up of eight B vitamins. Although they are commonly recognized as a group and often work together in the body, each of the B vitamins performs unique and important functions.

B vitamins (Wikipedia). Each B vitamin is either a cofactor (generally a coenzyme) for key metabolic processes or is a precursor needed to make one.

Summary

  • B1 (thiamine)
  • B2 (riboflavin)
  • B3 (niacin)
  • B5 (pantothenic acid)
  • B6 (pyridoxine, pyridoxal, pyridoxamine)
  • B7 (biotin)
  • B9 (folate or folic acid)
  • B12 (various cobalamins)

B12

  • B12 RDA. The daily RDA is measured in millionths of a gram (2.4 mcg), but you need to take a lot more to achieve absorption of this amount.
  • B12 deficiency symptoms. (1) Megaloblastic anemia, in which red blood cells become abnormally large because they can’t divide. (2) Nerve damage, which can result in a host of problems—everything from depression and mental confusion to tingling and numbness in extremities to a loss of balance and even paralysis.
  • B12 deficiency symptoms. (1) Depression and fatigue. (2) Neuropathy. (3) Anemia.
  • HEALTH FOOD INDUSTRY MYTHOLOGY: You Need the Truth About B12 Supplements. The most biologically active form of vitamin B12 is neither cyanocobalamin nor methylcobalamin. The most active form of vitamin B12, and the form found in foods, is hydroxocobalamin. However, you will never find hydroxocobalamin in a nutrition supplement made by an honest company. The reason is that hydroxocobalamin is completely unstable when put in a tablet or capsule, and can only be taken by injection. ... [Interesting comparison between cyano vs methyl versions.] The very slight superiority of methylcobalamin over cyanocobalamin once it is in the body is completely negated by cyanocobalamin's superior absorption.
  • Vitamin B12: A Vegan Nutrition Primer. Cyanocobalamin versus Methylcobalamin. Cyanocobalamin is currently the form of vitamin B12 that is recommended by vegan nutrition experts. Methylcobalamin is thought to be less stable and it seems that much, much higher doses are required to protect B12 status. ... your body easily converts cyanocobalamin to the active methylcobalamin. ... While there is a little bit of cyanide in cyanocobalamin supplements (it’s there to stabilize the B12), it’s a small inconsequential amount compared to what occurs naturally in the diet. According to a study in Norway, average cyanide intake is about 95 mcg per day. A twice weekly supplement of 1,000 mcg of cyanocobalamin would provide about 6 mcg per day. So even those who regularly use cyanocobalamin will have intakes that are far below the minimal risk level which is set at 3,175 mcg per day.
  • Take sublingually. Take it sublingually (under the tongue), not orally (swallowing). This way all of it gets gets absorbed directly into your blood stream.
  • Methylcobalamin vs Cyanocobalamin. The article favors the methyl version.
  • Which Vitamin B12 Supplement Should We Take? Dr Michael Greger. Dr. Greger recommends the cyano version. 40% of Americans are B12 deficient, so it's not just a problem for vegans.
  • Solgar - Vitamin B12, 1000 mcg, 250 Nuggets (from Amazon). The brand that I use.