Subscribe Today! Please see below for a complete transcript of this episode. FEELING GOOD IN THE SUN WITH FOLATE, INVITE HEALTH PODCAST, EPISODE 651 Hosted by Amanda Williams, MD, MPH. *Intro Music* InViteⓇ Health Podcast Intro: [00:00:04] Welcome to the InViteⓇ Health Podcast, where our …
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You must listen to this podcast and learn how certain supplements have the ability to enhance our brain health even as we age.
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B-Complex Explained – InViteⓇ Health Podcast, Episode 518
Hosted by Amanda Williams, MPH
InViteⓇ Health Podcast Intro: Welcome to the InViteⓇ Health Podcast, where our degreed healthcare professionals are excited to offer you the most important health and wellness information you need to make informed choices about your health. You can learn more about the products discussed in each of these episodes and all that InViteⓇ Health has to offer at www.invitehealth.com/podcast. First time customers can use promo code PODCAST at checkout for an additional 15% off your first purchase. Let’s get started!
Amanda Williams, MPH:
[00:00:39] Getting to the basics of a B-complex. This is always a subject that comes up when people are trying to decide if they should do a single B-vitamin or if they should do a comprehensive B-complex. Depending upon what your health concerns are, generally speaking, utilizing a B-complex is going to be the first choice. Now you can still potentially need to add in additional, say, B12 on top of your B-complex. But for the most part, a B-complex should give you that coverage that perhaps you’re not getting from your foods. So I’m Amanda Williams, MD, MPH, and let’s talk about what a B-complex is in general.† [00:01:20]
[00:01:21] So we know that there’s 11 different vitamins that make up a B-complex. So those include Vitamin B1, which is thiamin. Vitamin B2, which is riboflavin. B3 is niacin. Then you have B5, which is pantothenic acid. We have B6, which is pyridoxine. B7 is biotin. We have B9, which is folic acid. B10, which is para-aminobenzoic acid. B12, which is cobalamin and then choline and inositol. So choline and inositol are really very unique in terms of what they do. So I just want to kind of do like a brief overview of each individual B-vitamin and for the most part, how they function in the body. Now, keep in mind, they all have multiple functions, so I’m just going to give you some of the the key ways to which these B-vitamins are utilized, which is why it would make sense to take a B-complex to make sure that we’re getting exposure to all of these Bs.† [00:02:23]
[00:02:24] So we know that B1, which is thiamin, this is involved in many different reactions in the body. So we know that it’s very important when it comes to the synthesis of acetylcholine, so for our memory. We certainly know it’s important when it comes to proper metabolism of thyroid hormones. We know it’s important for nerve function. So a reason why someone would maybe take additional B1 by itself, which would be in our Nerve HxⓇ formulation, would be if they had maybe some concerns with different neuropathies, for example. Or maybe they have, you know, a tendency to have high blood sugar levels, then taking additional B1 on top of the B-complex would be incredibly advantageous because we know that when someone has low B1, we can have issues with memory, we can have issues with, you know, that pins and needles feeling in the, in your fingers and your toes. Certainly fatigue. Mood disorders are oftentimes linked with Vitamin B1 insufficiencies or deficiencies.† [00:03:32]
[00:03:33] Then we move on to Vitamin B2, which is riboflavin. Now, riboflavin is highly involved in our body’s energy making processes, but we also recognize that we need to have Vitamin B2 when it comes to our immune system and for the production of antibodies. And when we think about tissue repair, we have to have it for the manufacturing or the regeneration of glutathione, which is one of our body’s most important antioxidants. So we see how B2 is used to catalyze different reactions when it comes to carbohydrate and fat and protein metabolism. Certainly very beneficial when it comes to liver health as well.† [00:04:15]
[00:04:16] Then we move on to Vitamin B3, which is niacin. Now niacin, this definitely has many different functions in the body that I think are highly overlooked, one of which is through the process of proper cholesterol transport. So for managing a healthy balance between your good cholesterol and your bad cholesterol and actually niacin is one of the only things out there that has a really innate ability to drive up or increase your good cholesterol. Now it’s really… A lot of doctors actually prescribe a prescription-based niacin because this is one of the one things that we know for sure about niacin is it can help to raise your good cholesterol. But we know that it’s important also for adrenal function. We certainly see how it can be beneficial when it comes to the manufacturing of tryptophan and serotonin, so we think about our mood, when we think about our sleep cycle. And certainly when we think about energy production, so we can see all of the different ways to which Vitamin B3 niacin is incredibly important.† [00:05:25]
[00:05:25] Then we move on to Vitamin B5, which is pantothenic acid, and we know that this is incredibly important when it comes to our immune system and the formation of antibodies when it comes to fatty acids in the body, how we actually move those fatty acids around so they can be made into energy. We can see how Vitamin B5 also really helps in terms of supporting our red blood cell production, as well as supporting our adrenal glands.† [00:05:57]
[00:05:58] So all of these little vitamins, they all have significant actions in the body and we don’t want to overlook them, which is why a B-complex containing all 11 of these B-vitamins is so very important, and we can see different reasons as to why someone, you know, could potentially have, you know, problems with not getting adequate exposure to these B-vitamins. Many of these B-vitamins are contained in foods that you find in the Mediterranean Diet. If you’re not, you know, if you’re having an ultra processed diet, you’re probably not getting much exposure to these very important B-vitamins.† [00:06:39]
[00:06:40] Now let’s move on to Vitamin B6. This is pyridoxine. Now pyridoxine, this is really quite interesting. This has many functions once again when we look at our sleep cycle, when we look at the production of hydrochloric acid within our gut, when we look at the transfer of different amino acid groups and the metabolism of amino acids. We know it’s highly important when it comes to the way that our body detoxifies, so through the methylation reactions for vascular support to make sure we don’t have inflammation occurring within our blood vessels. So we know that Vitamin B6, this is a big one when it comes to the neurotransmitter support, when it comes to the detoxification. Very, very important B-vitamin.† [00:07:29]
[00:07:30] And then we look at biotin. Now, many people think about biotin in the setting of, for our hair and our skin and our nails. And certainly we know that biotin, which is Vitamin B7, we know that this functions in our body to help to strengthen our nails. We know that it also works to enhance insulin sensitivity. We know that we require biotin when it comes to fatty acid synthesis. So we think about, once again, our mood, our energy levels, our skin health, our hair health, nervous system health and, once again, natural sources of biotin oftentimes are not included in a standard American diet, but certainly exposure to, you know, foods that are contained within a Mediterranean diet, you would get a better exposure because we’re looking at things like walnuts and pecans are really wonderful sources. Almonds, some of the cruciferous vegetables have a really nice source of biotin. But is it going to be enough? This is why taking a B-complex is always advantageous.† [00:08:41]
[00:08:43] Then we move on to folic acid, which is B9. We can see once again that folic acid plays a really important role when it comes to the way our body detoxifies. We know that we need to have folate for the synthesis of hemoglobin. Remember, we have to have hemoglobin for the transport of oxygen. We also know that when it comes to just our early development that folic acid plays a really key factor in the way that the central nervous system develops. We know that we need to have folic acid for the conversion of dopamine. So we’re looking at neurotransmitter production again. We’re looking at cardiovascular. We know it’s essential for the way that our cellular DNA is working.† [00:09:29]
[00:09:30] And then we take another step and we say B12. So now we’re moving down the the 11 B-vitamins in that B-complex. So Vitamin B12 is cobalamin, and we certainly know that most people associate B12 with energy, and we know that it’s clearly a regulator when it comes to DNA production in the body. We know it’s important in conjunction with folic acid when it comes to the detoxification pathways and energy production. And we can also see how it is required for red blood cell metabolism. It’s required for proper digestion. There’s a lot of different moving parts when it comes to B12. When we think about carnitine, the amino acid carnitine is highly reliant on B12 in terms for allowing the fatty acids to be generated into energy.† [00:10:31]
[00:10:33] So now we can start to see, yeah, we need these B-vitamins. These are pretty darn important. And then we add in the choline and the inositol. So this is what rounds out our complete B-complex. Choline is very key when we think about the making of acetylcholine, and acetylcholine is our primary neurotransmitter that’s involved with memory. We know that choline is essential for just normal brain function, for liver function. It aids in the metabolism of the fats that we take in and then we inositol. Now, this is really a unique B-vitamin as well. We know that inositol is very integral when it comes to its ability to create kind of a calming effect within the brain, but it’s also required for that cell to cell communication. So with our brain cells being able to communicate properly, then we get better and more effective release of those key neurotransmitters. So we can see why inositol oftentimes is utilized in traditional medicine when it comes to treatment for things like depression and panic disorders and anxiety. We know that we need to have inositol when it comes to the metabolism of our sex hormones. We know it’s key when it comes to the metabolism of fats throughout the body.† [00:11:59]
[00:12:00] So there are many different ways in which a B-complex is yielding us incredibly comprehensive support. So when people ask me, “Should I take a B-complex, like I’m already taking a multivitamin, should I also take a B-complex?” I always say knowing that out of those 11 B-vitamins, they have so many different responsibilities and actions to do in our body each and every single day, it would be incredibly advantageous to add in a B-complex to your daily routine. So you can look at our B-Complex 100 as a perfect example. So you’re getting all 11 of those essential B-vitamins to really support your mood and your energy and your overall wellness.† [00:12:44]
[00:12:45] So that is all that I have for you for today. I want to thank you so much for tuning into the InViteⓇ Health Podcast. Remember, you can find all of our episodes for free wherever you listen to podcasts or by visiting invitehealth.com/podcast. Now, do make sure that you subscribe and you leave us a review. You can follow us on Facebook, Twitter and Instagram, and we will see you next time for another episode of the InViteⓇ Health Podcast.† [00:12:45]
If you’re taking a birth control pill, you may be losing important nutrients that your body needs to function properly.
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Please see below for a complete transcript of this episode.
Why A Vitamin B-Complex Is Important – InViteⓇ Health Podcast, Episode 476
Hosted by Amanda Williams, MPH
InVite Health Podcast Intro: Welcome to the InViteⓇ Health Podcast, where our degreed healthcare professionals are excited to offer you the most important health and wellness information you need to make informed choices about your health. You can learn more about the products discussed in each of these episodes and all that InViteⓇ Health has to offer at www.invitehealth.com/podcast. First time customers can use promo code PODCAST at checkout for an additional 15% off your first purchase. Let’s get started!†
Amanda Williams, MPH: B-vitamins are oftentimes only associated as energy vitamins. I want to talk today about the true importance of taking a B-complex and all of the different functions that our body relies on those individual B-vitamins for when it comes to everyday functionality in the body. Remember, your B-vitamins are water soluble, so it is certainly possible that just from your diet alone and just from the clearance of those B-vitamins, that your body doesn’t have enough storage form and that they’re quickly washed out. This is why taking a B-complex is incredibly advantageous for multiple reasons, besides that of energy.†
I am Amanda Williams, MD, MPH and when we think about B-vitamins, most people immediately think, “Ok, yes, energy and Vitamin B12.” We know that indeed B12 is certainly associated with energy production in the body, but we have to realize that the different B-vitamins are playing essential and numerous fundamental and critical roles throughout the body.†
You can look at B1, this is thiamine. We know that this is very essential when it comes to converting food into energy. This plays a really important role when it comes to metabolism. But we also recognize that Vitamin B1 plays an essential and key role when it comes to targeting glycation in the body. This works via transketolase, so the more that we can have activation of the transketolase enzyme, the better off our body can do when it comes to targeting glycation. As you see here, the B1, we’re not thinking anything about energy. We’re thinking about cellular support and we are thinking about protecting the cell from excess glucose damage.†
Then we look at Vitamin B2, which is riboflavin. We know that this helps to convert nutrients into energy and it also yields its own antioxidant activity, which is always interesting. When you think about B-vitamins, most people don’t correlate their antioxidant powers. Most people, when you think about an antioxidant vitamin, you’re thinking Vitamin C or Vitamin E. But we know that our B-vitamins also play this very important role in the body.†
Then we have niacin, which is Vitamin B3. This plays a very critical role in DNA repair and different cell signaling pathways, as well as metabolism. Cardiovascular health in particular, we know that niacin plays a very critical role.†
Then we look at pantothenic acid, which is Vitamin B5. This is integral when we think about different hormones, so for the production of hormones, as well as for that conversion of food into energy. So you can kind of see this pattern where yes, the B-vitamins do help with energy, but they’re also playing these very important roles.†
Then we have Vitamin B6, which is pyridoxine and pyridoxine helps to metabolize amino acids and also is essential when it comes to the production of neurotransmitters, as well as your red blood cells.†
Then we think of biotin. When most people think of biotin, they think about your hair and your fingernails, for example. But we know that biotin actually plays a very essential role when it comes to regulating gene expression and it is definitely required when it comes to metabolism of both fats as well as carbohydrates in the body.†
Then we look at Vitamin B9, which is folic acid. We know that this is essential for cellular growth. This is also key when it comes to amino acid metabolism in the body, as well as when we think of that production once again of both our red as well as white blood cells. And cellular division, when it comes to the way in which we develop as humans, so even when we think about fetal growth, Vitamin B9, which is folic acid, is critical in that step.†
And then we have B12, which is our cobalamin or methylcobalamin. This is very important when it comes to neurological function. Oftentimes we just think about B12 in that setting of energy and part of that reason why we think about it for energy is because it plays a very important and critical role when it comes to the development of our red blood cells for the carrying of oxygenation throughout the system. We can see when it comes to DNA production in the body, when it comes to balancing homocysteine, Vitamin B12 is critical to this. And we also know that when we are using the activated form of that B12, that is very important when it comes to neurological or brain function itself.†
Then you have inositol. Now, inositol is not technically a B-vitamin, but we have this as part of our B-complex formulation, our B-Complex 100, because we know that inositol itself is certainly essential when it comes to calcium and insulin transduction in the body.†
So you start to look at all the different ways in which your B-vitamins are playing a key role far beyond that of just energy production. When we think about our vision, folate certainly is a huge player in this. Folate deficiencies have been associated with close to a 90% higher risk for the development of age-related macular degeneration. So most people, you think of folate, you’re not probably thinking about your eyes, but we do know that this is why taking a multi Vitamin B-complex such as the B-Complex 100 is so very, very important.†
When we have to get that exposure to niacin or Vitamin B3, nicotinamide, for example, we know that this is important when it comes to skin health and when it comes to ATP production. We know that, oftentimes, the UV-induced damage to our cellular DNA oftentimes can be irreversible. If we have adequate amounts of niacin on board, this can help to offset this.†
You start to compose all of the different ways your B-vitamins… You can see how brain atrophy is associated with low B-vitamin intake, which means the shrinking of the brain. We can see how mood disorders, depression as well as anxiety, are directly correlated with inadequate utilization of things like Vitamin B6, as well as folate and B12.†
And, of course, we never want to forget the fact that there are many different medications that can disrupt the absorption of the B12 or B6 or the folic acid that perhaps you’re getting in terms of your dietary intake, but your medication’s actually blocking the absorption. Metformin is a key one for this, so that’s the most commonly prescribed medication for diabetics and we know that that interferes with the absorption of Vitamin B12. Just think about that for a moment. You have a diabetic. They’re taking Metformin, then their B12 levels start to diminish and we know that B12 is very critical when it comes to nervous system health. You think of diabetics, what’s one thing that they’re at risk for? Diabetic neuropathy. This is why when we think in that scope of why do we need B-vitamins, you can start to connect a lot of these dots.†
We can look at how people with certain dietary routines can kind of march down that path towards B-vitamin deficiencies. People who are vegetarians or vegans, for example, certainly at risk for B12 deficiency. We can look at those who consume an awful lot of alcohol. That can start to deplete your Vitamin B1, that thiamine level. We know that there is a significant component to which B-vitamins play this critical role when we look at our immune system, when we look at DNA and RNA synthesis and repair, when we think about neurotransmitter and hormonal pathways, as well as healthy DNA methylation. At the end of the day, taking a B-complex makes a lot of sense because you can start to see all of the different systems and pathways to which B-12 is critical each and every single day. This is why we want to think outside of that box of just energy. Of course, we can always be utilizing a B-complex for that thought process alone, but we also have to recognize all of the other ways in which B-vitamins are essential and critical within our body, each and every single day and we want to make sure that we are supporting that with a good, comprehensive B-complex that’s going to give you an adequate amount of those B-vitamins and hence that’s where the B-Complex 100 comes into play.†
I want to thank you so much for tuning into the InViteⓇ Health Podcast. Remember, you can find all of our episodes for free wherever you listen to podcasts or by visiting invitehealth.com/podcast. Do make sure that you subscribe and you leave us a review. You can follow us on Facebook, Twitter and Instagram at @invitehealth and we will see you next time for another episode of the InViteⓇ Health Podcast.†