In the bag
On the same day I came across an important new B vitamin study in the American Journal of Clinical Nutrition (AJCN), I also received an e-mail from a member named Rosalina with this question:
“I recently noticed on the store shelves bottles of B50 and B100 bottles, respectfully containing 50 mg or 100 mg of the B complex vitamins. What is HSI recommendation for the intake of B vitamins? How much is too much?”
Good questions, Rosalina. B vitamins provide many benefits that help keep the immune system strong, while fighting stress, heart disease, cancer, and more. But as the AJCN study reveals, one of the most important B vitamins is missing from the diets of vegetarians, putting them at greater risk of cardiovascular problems.
“For a good multi-vitamin, I consider the minimum to be at least 25 milligrams of each of the main Bs (B-1, B-2, B-6, e.g.). I also consider more to be better as far as the water-soluble vitamins go (the Bs, vitamin C, and some others are water-soluble, while A, D, E, and K are fat soluble).
“Bear in mind that the MDR (minimum daily requirement), MDV (minimum daily value), DV (daily value), or whatever, is calculated to be the dose that keeps you from overtly DYING of a nutrient deficiency. And they seem to be trying to lower those doses all the time by using new letters on labels (it makes our commercial foods appear to have more in them on a percentage basis).
“I believe that the state of optimal health is unattainable at doses approximating our MDRs. There are just too many stresses out there: bad food, bad soil, bad water, air pollution, hormones, bug sprays, weed killers, car exhaust, genetic manipulation, etc., etc., ad nauseum.
“But the dose is not necessarily the most important factor. Delivery system is key, too. I’d prefer 50 milligrams in a non-time-release capsule over 100 milligrams of a time-release hard pill – I just don’t believe many people absorb all of the latter.”
Dr. Spreen’s reply: “There aren’t any that I’m aware of specifically concerning the Bs, at least at doses any normal individual would consider.
“Vitamin B-6, in doses over 1000 milligrams/day for 6 months or more (usually far more) can cause numbness and tingling of the extremities (the same as a deficiency). But that’s just not going happen with a B-100 type supplement.
“One exception might be a reaction to B-3 if it’s real niacin. That’s the best form, by far, but higher doses can cause the infamous niacin flush, where you get a 20-minute sunburn-like redness and itching sensation.”
“For the record, vitamin B-2 is wonderful for oily hair, as higher doses dry it up (don’t ask me why). However, I have NOT heard anyone ever complain that normal hair gets too dry, so I don’t think that’s a problem.”
In the e-Alert “B&E My Valentine” (9/3/02), I told you about a study that tested the effects of B vitamin supplements on more than 500 patients who had undergone coronary angioplasty. Half of the group received a supplement of folic acid, vitamin B6 and B12, while the other half received a placebo. Following up on the patients for a full year, the researchers found that the B supplement not only slowed the development of plaque build up in the arteries, but actually prevented it from occurring. Their conclusion: B vitamin and folate supplements may significantly lower homocysteine levels.
This new AJCN study takes that research a more specific step forward with an examination of vitamin B-12 levels in 174 subjects – 29 vegetarians, 66 lactovegetarians (vegetarians who eat dairy products, but not eggs), and 79 meat eaters. Of the three groups, the vegetarians had the lowest B-12 levels (low enough to be considered a deficiency), and the highest levels of homocysteine (one of the primary markers indicating a risk of cardiovascular disease).
The researchers concluded with a recommendation that vegetarians should be monitored by physicians to check both vitamin B-12 status, as well as homocysteine levels. And while supplements of B-12 might help might help bring down the homocysteine, Dr. Spreen adds this important note: “Remember that vitamins are not food, or a replacement for it. But it’s a nice trick to mix more nutrients into the food we eat as ‘health insurance.'”
Jenny Thompson
Health Sciences Institute
Source:
“Vitamin B-12 Status, Particularly Holotranscobalamin II and Methylmalonic Acid Concentrations, and Hyperhomocysteinemia in Vegetarians” American Journal of Clinical Nutrition, Vol. 78, No. 1, 131-136, July 2003, ajcn.org
