“B” Better — Water Soluble Vitamins
By Chris Terrell
In the last newsletter I briefly reviewed the fat soluble vitamins: A, D, E and K. This issue I would like to go over the water soluble vitamins, B complex vitamins and vitamin C.
Water soluble vitamins are excreted much quicker than the fat soluble vitamins, and therefore should be consumed on a daily basis. The B complex vitamins include B1 (thiamine), B2 (riboflavin), B3 (niacin, niacinamide and nicotonic acid), B6 (pyridoxine), B12 (methylcobalamin), biotin and folic acid. Due to space issues, I will only touch on some of the B-vitamins.
B3 (Niacin): Niacin has many functions in the body, from aiding in proper circulation, to being essential for the metabolism of carbohydrates, fats and protein. Niacin has been studied as being beneficial for the reduction of blood cholesterol as well as assisting with the decrease of low density lipoproteins (bad cholesterol) and the increase of high density lipoproteins (good cholesterol). Niacin in high amounts can cause a flushing or tingling sensation of the skin.
B6 (Pyridoxine): B6 is essential for the proper function of hydrochloric acid and the absorption of fats and protein, assists with sodium and potassium ratios, and aids in the absorption of B12. B6 can also prevent the formation of homocysteine, which is an amino acid that can cause cardiovascular issues in the body. B6 is important for the formation of many hormones and neurotransmitters in the body, including serotonin, dopamine, norepinephrine and epinephrine.
B12 (Methylcobalamin): B12 is necessary for the conversion of homocysteine to methionine. B12 is also beneficial for the prevention of anemia by assisting folic acid in forming red blood cells.
Folate (Folic Acid): Folate is most well known for its necessity in the prevention of neural tube defects in pregnant women. Folate regulates the formation of embryonic and fetal nerve cells. It is also important in the regulation of homocysteine in the body by converting it to other amino acids.
Vitamin C: Vitamin C is likely the vitamin that people know the most about, and for good reason. It is necessary for tissue growth and repair, and is an important antioxidant. Vitamin C has also shown to possibly be beneficial for asthma suffers as well as aiding in the absorption of iron. It has also been shown to be beneficial for certain types of infections and in enhancing immunity.
I hope that this information is useful. If you need more information, please come into the store and our knowledgeable staff will be glad to assist you.
Chris Terrell, merchandising manager for the New Leaf Market, is currently finishing his M.S. in Sports Nutrition from FSU and his N.D. from Trinity College.