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From our heads to our toes, the B vitamins are crucial for every body to function By Lindsay Wilson atigue, irritability, poor concentration, depression, anxiety, memory loss. These common symptoms plague innumerable Americans, and in fact, many people have learned to live with them, resigned that they are a "normal" part of life. But these symptoms are not normal, and in many cases, are signs of suboptimal levels of the B-complex vitamins. The B vitamins are absolutely crucial for energy production and nerve and brain health. Though the symptoms above certainly can be signs of serious illness, they are
also all common signs of a B-vitamin deficiency — even minor deficiencies can have a huge efFect. The good news is that this can easily be corrected by increasing your intake of the B vitamins.
B6. B6 is required for the body to make several neurotransmitters, including GABA, dopamine, norepinephrine, and serotonin. It is also required for the synthesis of RNA
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and DNA, which contain the genetic instructions for the reproduction of all cells and for normal cellular growth. B6 plays a role in the production of red blood cells and
certain immune cells and is needed for the body to absorb B12. Along with several
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other B vitamins, B6 also helps maintain healthy homocysteine levels. Homocysteine is an amino acid that is formed in the body as the result of the breakdown of another
amino acid, methionine. High levels of homocysteine have been associated with a
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greater risk of cardiovascular disease and the cognitive dysfunction associated with dementia and Alzheimer's disease.
The B vitamins are a group of water-soluble essential vitamins (our bodies do not
Biotin. The body requires biotin to metabolize carbohydrates, fats, and protein. It aids in cell growth and is involved in the production of fatty acids and also appears to
produce them; they must be obtained through diet and supplementation) that are
improve fasting glucose levels.
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required for both mental and physical health. They are necessary for the production of many important neurotransmitters, including dopamine and serotonin; they help
maintain the health of brain cells and the integrity of the myelin sheath that protects
(, B12.B12 is especially important in maintaining nerve and brain health. It is crucial for maintaining the health of the myelin sheath, and along with several other B vitamins,
the nerves; they are needed for the metabolism of fats, protein, and carbohydrates to
it is required for the production of the neurotransmitters GABA, serotonin, and
produce energy in the body; they are involved in the synthesis of new cells; and they
dopamine. It is also involved in the production of S-adenosylmethionine (SAMe), a
also play an important role in cardiovascular health.
compound that supports healthy moods. B12 also works with folic acid to make blood cells, is necessary for DNA production, helps maintain healthy homocysteine levels,
The B complex includes Bl (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, biotin, B12, and folate.
is required forproper digestion, and forthe metabolism of carbohydrates, fats,and
B1 (thirtmin). Thiamin is involved in the metabolism of carbohydrates for energy production. It is also needed for the healthy functioning of neurons and in the production of the neurotransmitter acetylcholine, which affects memory and learninginadequate intake of thiamin can negatively affect cognition and memory. Thiamin is also involved in the production of hydrochloric acid, necessary for healthy digestion. Because alcohol interferes with the absorption of thiamin, alcoholics are particularly at risk for a deficiency.
Vitamin B12 deficiency is common among older adults, often because an age-related
protein.
decrease in stomach acid decreases the body's ability to absorb B12 from food. Vegans
numbness and tingling in the hands and feet, difficulty walking, problems with concentration, memory loss, disorientation, and dementia.
and protein for energy production. Together with vitamin A it maintains the mucous membranes in the digestive and respiratory tracts. It also appears to aid in the absorption
formation. It also plays a role in DNA and RNA synthesis, is important for healthy cell
and utilization of iron.
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and vegetarians who don't supplement may be deficient because B12 is only found in animal foods. B12 deficiency is associated with neurological problems, including
Folate. Also known as folic acid, this B vitamin is especially important in pregnancy as it reduces the risk of neural tube defects in fetuses (the neural tube eventually develops into the brain and spinal cord) by promoting healthy embryonic and fetal nerve cell
B2 (ribojiavin). Riboflavin plays a role in the metabolism of carbohydrates, fats,
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is needed for the proper formation of blood cells, and reduces homocysteine levels. B3 (nirtcirt). Niacin, also known as nicotinic acid or nicotinamide, may best be known niacin has also been shown to reduce triglycerides and increase HDL cholesterol (the so-called "good"cholesterol). Niacin also supports healthy circulation and is involved
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division and replication, is important in maintaining the integrity of the myelin sheath,
for its cholesterol-lowering properties. Used since the 1950s to lower cholesterol,
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Although clinical B-vitamin deficiency diseases (beriberi, pellagra, etc.) are rare in the
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developed world, suboptimal B vitamin status may be a widespread problem affecting
many otherwise healthy people. Consistently, signs of deficiencies in any of the B
in the production of the sex and adrenal hormones. A harmless flush may occur after you take a niacin supplement, but usually only lasts a few minutes. (NOTE: The nicotinamide form of niacin won't cause flushing; however, it is not associated with
vitamins are fatigue, depression, peripheral nerve damage (tingling/numbness), poor
lowering cholesterol).
and/or caffeine consumption, and a high carbohydrate diet all increase the need for
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concentration, confusion, irritability, headache, and signs of dementia. Many common
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drugs (including antibiotics, antidepressants, and oral contraceptives), heavy alcohol the B vitamins. Additionally, anyone with compromised digestion and/or nutrient
B5 (prtrstotItenic acid). Pantothenic acid is needed for the metabolism of carbohydrates and fats for energy production and is also required for the synthesis of red blood cells, cholesterol, sex and adrenal hormones, melatonin, and the neurotransmitter acetylcholine. Pantothenic acid is required for the production of certain fatty acids, including those that make up the myelin sheath, the protective covering of nerves that aids in nerve transmission.
absorption (e.g., the elderly, someone with celiac, crohn's, IBS, etc.) may need to supplement. The B vitamins should always be taken together in a B complex; however, individual B vitamins may be taken in larger amounts for a period of time for specific conditions.4
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Loss of memory is not a natural part BNerBraln of aging — and this book explains why. Book Celebrated neurologist David Perlmutter reveals how everyday memory-lossmisplacing car keys, forgetting a name, losing concentration —is actually a warning sign ofadistressedbrain. HereheandCarol Colman offer asimple planfor repairing thoseproblems, clarifying misconstrued connections between memory loss and aging, and regaining and maintaining mental clarity by offering the tools for: Building a better brain through nutrition, lifestyle changes,and brainworkouts; coping with specific brain disorders such as stroke, vascular dementia, Alzheimer's, Parkinson's, multiple sclerosis, and LouGehrig's disease; understanding risk factors; and individually tailoring a diet andsupplement program.
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~ NAlU RAk G R S C ERS Whenit comes right down toit, a company's principles are demonstrated by the quality and sahty of the products they sell. Herearejusta few examples ofhow NaturalGrocersstacks up.
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bulk foods availaible. Megafood ® Blood Builder 90 tab
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Sell only foods made without arti5cial flavoring, colors, sweeteners, reservatives,h dro enatedor ariiall -h dro enatedoils.
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Refrigerated bulk flours and nuts to keep them safe and fresh.
We invite you to see for yourself how we compare with other so-calied "natural" retailers. 1his periodical is intended to present information we feel is valuable to our customers. Articles are in no way to be used as a prescription for any specific person or condition; consult a qualified health practitioner for advice. 1he articles appearing in Health Hotline are either original articles written for our use by doctors and experts in the field of nutrition, or are reprinted by permission from reputable sources. Articles may be excerpted due to this newsletter's editorial space limitations. If you would like to be added or removed &om the Health Hotline Mailing List or have a change of address, please call 303-986-4600 or online at www.naturalgtocers.com/health-hotline/subscribe. Pricin and availabili m a v a b s t o re location. All rices and ofFers are sub'ect to chan e. Not res onsible for o r a h i c or h oto ra hic errors.
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