B Vitamins Article

B vitamins are controversial, but they shouldn’t be – a lot of what you hear about them comes from misleading reports sponsored by drug companies.

Big Pharma is working on drug versions of B vitamins, especially B6. They’re hoping you’ll “trust” their drug version over the kind you get from a multi-vitamin.

But really, why would you pay hundreds of dollars for a prescription form of B6 when you can get it at your local vitamin store for pennies?

B vitamins are water soluble, which means you’ll find them in the meat of animal protein, instead of the fatty part. Some B vitamins are found in fruits and vegetables, but your best source is red meat. And for B12, red meat is your ONLY source.

About 25 years ago, I developed a phrase to help my fellow medical students remember the names for all the B vitamins. I still use this to teach nutrition today:

It contains the first letter of all the B vitamins in numerical order. (The missing numbers are compounds researchers thought were vitamins but turned out to be nonessential.) The more absurd the image, the more likely you’ll remember it.

*B Vitamin*	*Function*	*Best Sources*
Vitamin B1 Thiamine	Circulation, blood formation, brain function	Organ meat, yeast, peas, pork, beans
Vitamin B2 Riboflavin	Blood cell formation, antibodies, cataract prevention	Meat, poultry, fish, nuts, kidney, liver, green vegetables
Vitamin B3 Niacin	Circulation, nervous system, healthy skin	Lean meats, nuts, legumes and potatoes
Vitamin B5 Pantothenic Acid	Adrenal hormones, antibodies, neurotransmitters, stamina	Eggs, pork, beef, fish, milk, and most fruits/vegetables
Vitamin B6 Pyridoxine	Brain/immune system function, cancer immunity, mild diuretic	Chicken, fish, kidney, liver, eggs, bananas, lima beans, walnuts
Vitamin B7 Biotin	Cell growth, metabolism of carbohydrates/fats/proteins	Liver, eggs yolks, nuts, cauliflower, milk, legumes
Vitamin B8 Inositol	Hair growth, reduces cholesterol and plaque	Heart, fruit, milk, nuts, meat, vegetables
Vitamin B9 Folic Acid	“Brain food,” energy, red blood cells, strengthens immunity	Beef, lamb, pork, chicken liver, eggs, green leafy vegetables, salmon
Vitamin B12 Cyanocobalamin	Prevent anemia/nerve damage, digestion, cellular longevity	Lamb, beef, herring, mackerel, liver, oysters, poultry, clams, eggs

But there’s more you need to know. I uncovered a 14-year study that tracked folate (vitamin B9), vitamin B6, and B12.¹

o A man’s chance of heart attack is cut in half.

o A woman’s risk of heart attack drops by 43%.

o And a woman’s risk of stroke drops by more than a third.

o A man’s chance of heart attack is reduced by over 60%.

o A woman’s risk of heart attack drops by more than a half.

o And a woman’s risk of stroke drops by more than a third.

Studies show that vitamin B12 deficiency leads to high homocysteine in vegetarians.² Homocysteine is the amino acid that causes cardiovascular disease when it gets too high.

The best way to get vitamin B12 is by eating animal protein. But sometimes you have to supplement to get enough.

Folate, vitamin B6, and vitamin B12 work together. They produce red blood cells, make your nerves function, and reduce homocysteine.

When homocysteine is high, you’re also a candidate for Alzheimer’s disease, cancer, and a list of birth-related issues.^3,4,5

The majority of vegetarians have high homocysteine.⁶ But anyone with a B vitamin deficiency is at risk. Especially if you take medications such as antibiotics or birth control pills. They deplete B vitamins and cause your homocysteine to skyrocket.

To protect yourself, eat foods high in folate, vitamin B6, and B12 every day. Look at the table again. Try to get at least one of the foods from the “best sources” column into your meals at least once a day. You can also pick up a B vitamin supplement at any vitamin shop.

1 Cui, R., Iso, H. et al. “Dietary Folate and Vitamin B6 and B12 Intake in Relation to Mortality From Cardiovascular Diseases. Japan Collaborative Cohort Study” Stroke. 2010 Published online before print April 15, 2010, doi: 10.1161/STROKEAHA.110.578906.
2 Wadoa. RS., Edul, NC., et al.“Hyperhomocysteinaemia And Vitamin B12 Deficiency In Ischaemic Strokes In India.” Annals of Indian Academy of Neurology. 2004;7(2):387-392.
3 Postiglione A, Milan G, Ruocco A, et al. “Plasma folate, vitamin B(12), and total homocysteine and homozygosity for the C677T mutation of the 5,10-methylene tetrahydrofolate reductase gene in patients with Alzheimer’s dementia. A case-control study.” Gerontology. 2001 Nov;47(6):324-9.
4 Weinstein SJ, Ziegler RG, Selhub J, et al. “Elevated serum homocysteine levels and increased risk of invasive cervical cancer in US women.” Cancer Causes Control. 2001 May;12(4):317-24.
5 Vollset SE, Refsum H, Irgens LM, et al. “Plasma total homocysteine, pregnancy complications, and adverse pregnancy outcomes: the Hordaland Homocysteine study.” Am J Clin Nutr. 2000 Apr;71(4):962-8.
6 Wadoa. RS., Edul, NC., et al.“Hyperhomocysteinaemia And Vitamin B12 Deficiency In Ischaemic Strokes In India.” Annals of Indian Academy of Neurology. 2004;7(2):387-392.