 Niacin. There is so much information on Niacin, there are entire books written about this miraculous vitamin. It was first isolated during oxidation of nicotine from tobacco. It is not the same or even close to the molecule nicotine. Niacin is one of the most stable B vitamins, resilient to heat, light, air, acid and alkali. Niacin is absorbed in the small intestine and small amounts are stored in the liver, but most of the excess is excreted in the urine. Another important fact about niacin is that it can be manufactured in the body from the essential (meaning it needs to be obtained in the diet) amino acid tryptophan. If enough protein is being consumed, supplementation isn’t needed. When we are deficient in vitamins: B1, B2, and B6, Vitamin C and iron, our body can’t convert tryptophan into niacin.
It is responsible for many functions in the body including:
Sources:
**Note: this post is not meant to diagnose, treat or cure any illnesses. It is for informational purposes only. Always read and follow the labels when taking supplements and always consult a healthcare professional.
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 Continuing on our quest through the B vitamins, B1, also known as Riboflavin is necessary for red blood cell formation, antibody production and cell respiration and growth. It alleviates eye fatigue and important for prevention of cataracts.
Riboflavin aids the metabolism of carbs, fats and proteins and works together with vitamin A to maintain and improve mucous membranes of the intestinal tract. It facilitates the use of oxygen by the tissues of skin, nails, hair and eliminates dandruff. It helps the absorption of iron and B6. Needed for the metabolism of amino acid tryptophan, which is converted into niacin in the body. Carpel tunnel syndrome benefits from B2 and B6. Signs of deficiencies:
**NOTE This post is for informational purposes only. Always read and follow the labels of supplements. If there are any questions or concerns, always consult a healthcare professional.***  What better place to start learning about each B vitamin than with B1- Thiamine. Thiamine has many functions such as:
Beri Beri, a nervous system disorder which is very rare in developed nations is caused by a deficiency of Thiamine. Symptoms of deficiency:
Sources:
High carbohydrate diet, use of birth control pills and antibiotics or phenytoin (seizure drugs) decrease thiamine levels in the body. **Note: this post is not meant to diagnose, treat or cure any illnesses. It is for informational purposes only. Always read and follow the labels when taking supplements and always consult a healthcare professional.  B-complex
B vitamins are all water- soluble vitamins and work synergistically which is why you often hear about the b-complex and not just each individual B vitamin. B vitamins are not stored well in our body which is why we need to obtain them through diet and supplementation. Deficiencies of these vitamins occur easily especially in times of fasting, dieting, excessive intake of sugar, or in times of stress. B vitamins help maintain health of the nerves, skin, eyes, hair, liver, mouth and muscle tone in the gastrointestinal tract and proper brain function. They are involved in energy production and act as coenzymes, helping enzymes to react chemically with other substances such as converting carbohydrates to glucose and they are important in fat and protein/amino acid metabolism. B vitamins are useful in alleviating ANXIETY and DEPRESSION and are essential for elderly as they are not as well absorbed as we age. B vitamins are so inter-related that is suggested to be taken together and are usually part of a multi-vitamin and are often taken in increased amounts for problems such as:
B vitamins are also used for many kinds of SKIN PROBLEMS, especially DRY or ITCHY dermatitis rashes or cracks at the corners of the mouth. Other signs of deficiency are:
B vitamins are found in many foods and often occur together. In fact, in nature, no B vitamin is found in isolation. Heating and cooking as well as acid and alkali affect each vitamin differently so be sure to check in tomorrow as we go through each B vitamin and where they are found. You will notice as we go through each B vitamin individually, symptoms of deficiency will be similar but each one has unique properties. We will go through B1-B12 in the next 8 days. **Note this post is not meant to diagnose,treat ore cure any illness. Always read and follow the labels when supplementing vitamins.  Sometimes referred to as vitamin P, bioflavonoids are essential for the absorption of vitamin C and should be taken together and cannot be produce by the human body, so they must be supplied in the diet. The main known function of the bioflavonoids is to increase the strength of the capillaries and to regulate their permeability (the so-called P factor)
Different forms include: · Citrin · Eriodictyol · Flavones · Hesperetin · Quercetin · Quercetrin · Rutin Bioflavonoids are used extensively in the treatment of athletic injuries because they relieve pain, bumps and bruises as well as reduces pain located in the legs or across the back and lessens the symptoms associated with prolonged bleeding and low serum calcium. They act synergistically with vitamin C to: · protect and preserve the structure of capillaries · have an antibacterial effect and promote circulation, · stimulate bile production, · lowers cholesterol levels and treat · prevent cataracts. · Reduces symptoms of oral herpes Quercetin, a bioflavonoid available in supplement form may effectively treat asthma symptoms. They can also act as an antibiotic in some cases of both bacteria and viruses, some flavonoids are able to disrupt the function of these microorganisms and thereby preventing or treating infection. Bromelain and quercetin should be taken together to optimize absorption. Sources of BIOFLAVENOIDS: black pepper, white material beneath the peel of citrus fruit as well as: · Apricot · Blackberries · Cherries · Grapefruit · Grapes · Lemons · Oranges · Plums · Prunes Because vitamin C is a water-soluble vitamin, you excrete what you do not absorb. By insuring your vitamin C supplement also contains some sort of bioflavonoid, you increase your absorption of the vitamin and increase the benefits!  Vitamin C is an important essential nutrient that is our body doesn’t manufacture it and it must be obtained from the diet through fruits, vegetables and supplementation. Vitamin C is an antioxidant required for at least 300 metabolic functions of the body including:
Because Vitamin C can act as an antihistamine, boost the immune system and reduce inflammation, it has been shown to reduce symptoms of asthma. Vitamin C has many beneficial properties such as protects against the effects of pollution, helps prevent cancer, protects against infection, enhances immunity and increases the absorption of IRON. When vitamin C is ingested and absorbed, it combines with toxic substances such as certain heavy metals and renders them harmless so that they can be eliminated from the body. In instances of extreme physical stress, like those of marathon running, vitamin C reduced common cold risk by half. (excessive physical activity suppresses immune function) It may also reduce LDL cholesterol as well as increasing HDL all the while lowering high blood pressure and helping to prevent atherosclerosis. Vitamin C is essential for the formation of collagen which protects against abnormal blood clotting and bruising, reducing the risk of cataracts and promoting healing of wounds/burns. It boosts the body’s hormone oxytocin to be released lifting the mood. Vitamin C works synergistically with both vitamin E and beta carotene which is the precursor to vitamin A. Vitamin C and E work synergistically extending the antioxidant activity. Vitamin E attacks dangerous free radicals in the cell membranes, while vitamin C attack free radicals in biological fluid making them the ultimate antioxidant team. Signs of deficiency:
Orange juice an excellent source of vitamin C as long as it is freshly squeezed or has been processed by means that do not involve heating or pasteurizing. Alcohol, analgesics, antidepressants, anticoagulants, oral contraceptives and steroid may reduce the levels of vitamin C. Smoking causes a serious depletion of Vitamin C Bioflavonoids increase the absorption of vitamin C and will be discussed more in detail tomorrow! NOTE: This post is for informational purposes only. It is not meant to diagnose, treat or cure any illnesses. Always read and follow the labels on supplements and supplement under the supervision of a healthcare professional.  Vitamin K is a nutrient that is found both in nature and made in the body. It helps the body with blood clotting, or coagulation. Phylloquinone, the natural form of vitamin A found in alfalfa and other foods, was discovered in Denmark. It is needed to produce PROTHROMBIN, which is necessary for blood clotting and bone formation and repair.
Vitamin K is also necessary for the synthesis of osteocalcin, the protein in bones and tissue on which calcium crystallizes which then results in the prevention of osteoporosis and may prevent the calcification in the arteries protecting the vascular system. The liver uses vitamin K to make clotting factors for the blood which is utilized in the intestines and assists the conversion of glucose into glycogen for storage in the liver supporting healthy liver function. A deficiency in this vitamin can cause internal bleeding. There are 3 forms of vitamin K:
Deficiency can be caused by:
But most of this vitamin is synthesized by friendly bacteria normally found in the intestines which results by consuming adequate amounts of fibre as well as consuming animal fats. Tomorrow we will be discussing Vitamin C, then bioflavonoids and then we will investigate B complex and each B vitamin and uses. Ta ta for now! *NOTE this post is for informational purposes only. It is not intended to diagnose, treat or cure any illness. Always follow the directions on the labels of supplements and under the guidance of a healthcare professional.  Vitamin E is the next fat-soluble vitamin highlighted on our educational journey though fat soluble vitamins. Vitamin E is a light yellow oil that is actually 2 families of antioxidant compounds: the tocopherols and tocotrienols, both naturally occurring in nature.
4 TOCOPHEROLS
Vitamin E protects other fat-soluble vitamins from destruction by oxygen and aids in the utilization of vitamin A. It also protects LDL from oxidation as oxidized LDL has been linked to the development of cardiovascular disease. It is also known to inhibit blood platelet aggression otherwise known as clotting and has other functions related to the activity of the immune system. It is essential for life and north Americans typically do not get enough. It is hard to get enough of this nutrient from our food alone so supplementation is recommended under the supervision of a healthcare provider. The most common dietary form if vitamin E is GAMMA-TOCOPHEROL but this form is not taken up by the body in any quantity because the liver selectively incorporates ALPHA-TOCOHEROL into the blood lipoproteins for delivery to the tissues. 10 times more ALPHA-TOCOPHEROL is found in the blood than any other form. GAMMA form may have some unique benefits in suppressing colon cancer according to animal studies. Symptoms of deficiency include:
Food sources of Vitamin E:
Raw, cold pressed FLAXSEED (LINSEED) is also an excellent source of Vitamin E. Like most vitamins, vitamin E works synergistically with zinc and proper balance is required for absorption. Vitamin E that has oxidized a free radical can be revitalized by vitamin C and enabled to battle additional free radicals according to Lester Packer Ph.D researcher and professor of molecular and cell biology at the university of California- Berkley. Adding vitamin E to fats and oils prevents it from becoming rancid. The oxidation of fats is the key factor in the calcification of the artery walls. NOTE: if you take iron supplements be sure to take vitamin E at different times of the day. Inorganic forms of iron such as ferrous sulfate, destroy vitamin E. Organic iron in the form of ferrous gluconate or ferrous fumarate leaves vitamin E intact. If you are taking any anticoagulant medications, DO NOT take more than 200 IU of vitamin E daily. If you suffer from diabetes, rheumatic heart disease, or an overactive thyroid, DO NOT take more than the recommended does. If you have high blood pressure, start with small amounts and increase slowly to the desired amount. *And never take supplementation without the guidance of a healthcare professional. Supplements are not all created equal and must be used with these. This is for information only. These statements are not meant to diagnose, treat or cure any illness.  Vitamin D, second on our list of fat soluble vitamins has the properties of both vitamin and hormone. It is required for absorption and utilization of calcium and phosphorus. (more on these minerals when we get into minerals)
It is necessary for growth especially for normal growth and development of bones and teeth in children. It protects against muscle weakness including regulation of heartbeat. Vitamin D is extremely important in the prevention of breast and colon cancers, osteoarthritis, osteoporosis and hypocalcaemia. Vitamin D enhances immunity and is necessary for thyroid function and normal blood clotting. There are 3 different forms of Vitamin D:
Newer data shows that D2 is as effective as D3 in maintaining vitamin D levels in the blood. The vitamin D we get from food or supplementation is not fully active and needs to be converted by the liver, then by the kidneys before it becomes active which is why kidney or liver problems lead to vitamin D deficiencies. When the skin is exposed to sun, a cholesterol compound in the skin is transformed into a precursor of the vitamin D. Exposing the face and arms to the sun for 15 minutes, three times a week is an effective way to ensure adequate amounts of vitamin D. In northern climates, it is very difficult to get adequate amounts of vitamin D from sun exposure alone. Because Vitamin D is a fat-soluble vitamin, it does not dissolve in water and it not easily excreted in the urine. At least 40% of people have less than optimal levels of vitamin D in their blood. Symptoms of deficiency include:
The best way to up your vitamin D intake is by including foods that vitamin D is naturally occurring. *NOTE* Supplementation is an option but always read and follow the labels when supplementing vitamins, especially fat-soluble vitamins that are at higher risk for toxicity. This post is not meant to diagnose, treat or cure illness. Please consult a healthcare professional before adding supplements to your diet.  Vitamin A has the unique distinction of being the very first vitamin officially named which is why it was given the letter A as it’s identifying marker. Vitamin A prevents night blindness, eye problems, skin disorders such as acne, enhances immunity and is primarily absorbed in the intestine. Because it is absorbed in the intestines, it may reduce symptoms associated with gastro intestinal ulcers.
Vitamin A is needed for the maintenance and repair of all tissues especially epithelial tissues which skin and mucous membranes are composed of. It is important for:
It is necessary for:
Toxicity: cracks in the corner of the mouth and clef plate during pregnancy Sources:
Antibiotics, laxatives and some cholesterol lowering drugs interfere with vitamin A absorption. Approximately 500-10000 IU should be taken by the average adult. The lower RDA amount of 3000 IU will prevent most deficiency symptoms such as night blindness. *Note: Always read and follow the labels when supplementing vitamins, especially fat-soluble vitamins that are at higher risk for toxicity. This post is not meant to diagnose, treat or cure disease. Please consult a healthcare professional before adding supplements to your diet. |
AuthorI'm Elizabeth and I love cooking! When my son was faced with many different food allergies, cooking became very challenging. Now I like to educate people about what they are putting in their mouth as well as inspire others that cooking healthy allergen friendly foods are easy and delicious. For recipes, visit my Instagram account @holisticmommabear Archives
March 2020
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