B vitamins: a Whole Complex of benefits

Better Nutrition, April, 1999 by James F. Scheer, Patricia Andersen-Parrado

Vitamin B-12 and AIDS. A study published in The Journal of Nutrition involving more than 300 HIV-positive men showed that those with low serum vitamin B-12 concentrations were linked to nearly a two-fold increase in risk of disease progression to full blown acquired immune deficiency syndrome (AIDS).

Other roles of B-12 include proper nervous system development and prevention of infertility in men. It has also been said to improve memory and promote heart health.

Vitamin B-6

Carpal Tunnel Syndrome. Vitamin B-6 (pyridoxine) is best known in this "Computer Age" for its role in preventing and alleviating carpal tunnel syndrome (CTS), the weakness, numbness, tingling, and pain in wrists and arms caused by repetitive motion.

Those most susceptible to CTS include computer operators, supermarket checkers, production line assemblers, carpenters, and seamstresses.

As to how B-6 helps carpal tunnel syndrome, in their book, Vitamin B6 Therapy, John Marion Ellis, M.D., and Jean Pamplin explain, "Vitamin B-6 works by improving the function of the synovium, the sheath that surrounds the tendons."

Diabetes. Ellis and Pamplin report, "Not only does vitamin B-6 deficiency contribute to diabetes, but diabetes contributes to vitamin B-6 deficiency." They explain that elevated blood-glucose levels cause reduced blood levels of B-6, and reduced blood levels of B-6 lower both pancreatic and circulating insulin levels.

As is the case for folate, vitamin B-6 has also been associated with lower levels of homocysteine.

How much? Very high doses of vitamin B-6 have been shown to cause nerve damage. Berkson says he finds that most people do well with 10 to 25 mg a day taken as part of a B-complex supplement. He advises those who feel they need to take higher doses for a specific condition, such as CTS, consult with their healthcare practitioner.

Vitamin B-5

Best known as pantothenic acid, vitamin B-5 was discovered by Dr. Roger Williams who spearheaded the concept of biochemical individuality.

It has long been considered the "anti-stress" vitamin for its role in helping to balance adrenal gland function and, thus, help us cope with stress better.

In his book, The Vitamin Revolution, Michael Janson, M.D., says that a deficiency of pantothenic acid can lead to depression, fatigue, and insomnia.

Vitamin B-3

Vitamin B-3 comes in two supplemental forms -- niacin (nicotinic acid) and niacinamide (nicotinamide). It improves blood circulation by dilating arteries -- especially important in the extremities and brain. Likewise, this vitamin is a key factor in metabolizing carbohydrates for boosting energy.

Berkson says that B-3 is useful for a number of conditions, including -- high cholesterol, schizophrenia, epilepsy, Parkinson's disease, and Raynaud's syndrome.

If you have any of these conditions, discuss with your healthcare practitioner how B-3 may help.

Vitamin B-2

Vitamin B-2 (riboflavin) is important in the metabolism of carbohydrates, fat, and protein and, therefore, in creating energy. Riboflavin is also supportive of the health of the eyes and skin.