NutraGlow is a supplemental company that consists of two products: Super B and Super Lean. Super B is designed to promote overall balance in the body while boosting energy. Super Lean is designed to assist in healthy weight loss.

What’s In It?

Super B’s main ingredient is B12. Most individuals are B12 deficient, this can cause low energy and focus. Maintaining optimal levels of B12 boosts energy and increases focus.

Super Lean has a few main ingredients:

• L-Theanine – This is a natural de-stressor and can help relax the body. It can also improve alertness and focus.
• Green Tea Extract – This is a great source of antioxidants and provides a thermogenic effect which can help burn body fat.
• Lemon Oil – This also has a relaxation effect but can also help speed up the body’s metabolism.

NutraGlow’s Effectiveness

NutraGlow claims that it is more effective than ordinary supplements because of the process in which it is taken. You take a few drops under the tongue which is absorbed by the mucous membrane of your mouth, allowing the supplement to absorb faster, as opposed to taking the supplement orally which can filter and flush out much of the supplement through the digestion process.

From my experience, I like using the absorption approach. It’s not rough or heavy on the stomach, making it easy for me to take at any time of day. It does seem to hit my system quicker than drinking or mixing my supplements other ways. I really liked this trial of NutraGlow products and would recommend them.

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B12 is a water-soluble B vitamin found in seafood, meat, eggs, dairy, and lots of fortified foods like cereals. Vitamin B12 is necessary for normal function of the brain and nervous system and the formation of blood cells. It is also vital in the metabolism of every cell in the body and is used in DNA and fatty acid synthesis and energy production. So, vitamin B12 is kind of a big deal.

Symptoms of low B12 can vary widely but many people feel fatigued, depressed, and may have poor memory. Some people even report numbness or tingling in their extremities. In severe cases, some people experience mania and psychosis when B12 levels are too low. There is even some research that suggests that B12 deficiency can cause permanent damage to the brain and nervous system.

Things That Can Cause B12 Deficiency

Vegetarian diets and diets that limit the consumption of meat, dairy, seafood, or fortified foods may be low in vitamin B12. Also, people with absorption issues may not be getting the vitamin B12 from their foods.

There are a couple of different reasons poor absorption may exist. First, if we don’t have enough gastric acid (hydrochloric acid), B12 won’t be released from the protein it’s naturally bound to. As we age, we naturally produce less gastric acid so we are more likely to be deficient in B12. Also, intrinsic factor (IF), another protein that is released by the parietal cells of gut, must bind with B12 or it will not be absorbed by the small intestine. Some people do not produce intrinsic factor and therefore will be deficient in B12 and develop what’s called pernicious anemia.

In addition, your intestinal mucosa and small bowel must be healthy, non-inflammed, and working properly in order to absorb the bound IF and B12.

So, a lot can go wrong. We can:

• Not be eating enough B12
• Not be making enough gastric acid
• Not be making intrinsic factor
• Have a gut that’s not healthy and absorbing nutrients adequately

Oh and I forgot, you can also be taking medications that can interfere with B12 function and absorption. Birth control, some anti-convulsant or seizure meds, antibiotics, and Metformin can decrease B12 levels. Bile resins like Questran that decrease cholesterol can decrease B12 absorption as well. Also, medicines that treat gastric reflux like proton-pump inhibitors (Prilosec, Prevacid, Protonix) and H2 receptor antagonists (Zantac, Tagamet, Pepcid) decrease gastric acid production and lower B12 absorption. And if you’re a heavy smoker or drinker, you are also at a higher risk for B12 deficiency.

Should You Get B12 Injections?

Suddenly, those B12 injections might be sounding like a good idea right? And I agree. B12 is pretty important in feeling our best and it looks like quite a few things could possibly go wrong when it comes to absorbing enough of the stuff. But do we really need to be getting injections? And will they really boost our mood, energy, and fat loss?

Well, here’s the skinny. If you are low in B12 because of an absorption issue, then yes, B12 injections will help you feel better. I would go so far as to say that if your levels are truly low, using injection to quickly increase your B12 levels is preferred over oral supplementation, which may take longer to be absorbed. You will likely feel increased energy, more mental clarity, and experience a brighter mood. However, there is no science to back up the claim of weight loss. Having said that, if you are deficient in B12, tired, depressed, and miserable, guess what you are probably doing as a result? Eating a bunch of crap trying to self-medicate! So, correcting the true problem may indeed help you to lose weight indirectly.

If you have been tested and have tried injectable or even oral B12 and just didn’t feel the love, make sure you’re getting B12 in the form of methylcobalamin, which is the form of B12 that occurs naturally in the body. Many pharmacies and companies use cyanocobalamin, which is not as bioavailable as methylcobalamin. Using a less bioavailable form of B12 may result in less than optimal relief of symptoms for some people. However, if you are not truly B12 deficient, you may notice little from injectable B12 or oral B12. Also, if you are simply not eating enough B12, are young, and have no absorption issues, then oral B12 supplementation may be enough to boost your levels.

If you’re using injectable B12, listen the advice of your health-care provider in terms of how often and how much to administer. For those interested in oral B12 supplementation, if you feel you have no absorption issues but may be experiencing some symptoms of deficiency, you might be wondering how much you should be taking. Or maybe you just figure taking a boatload should fix things up. Yes, vitamin B12 has a very low risk for toxicity, especially since it is water soluble and excess is urinated out of the body. However, no one wants to waste money. So, below you will find a chart with the recommended daily doses. However, everyone is a bit different and increased activity levels generally indicate a need for more of a nutrient. So find what dose makes you feel the best and stick with it.

Table: https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

So, to sum things up, vitamin B12 is an important nutrient and if we’re deficient we can certainly wind up with some potentially severe and lasting side effects. Injections are warranted when a patient is not absorbing well or is truly deficient and prefers or needs to increase levels quickly. However, oral B12 can be just as effective in increasing or maintaining B12 levels in those with no absorption issues.

B12 is a great thing, a wonderful supplement when needed, and injections certainly are the right answer for many. Just keep in mind, there is no magic pill or shot and it’s a combination of healthy living and fitness that increase our overall energy levels and vitality. So take your B12, but don’t forget the rest!

Photo 1 courtesy of Shutterstock.

Photo 2 Sbharris (Steven B. Harris) (Own work) [CC-BY-SA-3.0], via Wikimedia Commons.

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What Does Vitamin B7 (Biotin) Do?

Vitamin B7, also known as vitamin H or more commonly called biotin, is the sixth of the eight B vitamins and one of the lesser known. In the 1930s and 40s, biotin was discovered during research when chicks being fed diets high in raw egg whites continually developed rashes on their skin and would even lose the feathers from around their eyes. These symptoms all subsided when egg yolks were added into their diet. In determining the cause, researchers identified a substance in the raw egg whites called avidin that is a glycoprotein that binds with biotin preventing it’s absorption.

Biotin is used in the body to metabolize both sugar and fat. In metabolizing sugar, biotin transports sugar from its beginning stages to its eventual conversion into usable energy. An enzyme called acetyl Co-A carboxylase requires biotin to function properly. This enzyme forms the building blocks of fat production in the body, and is critical as all cell membranes in the body need to contain the correct fat components in order to function effectively.

Skin cells rely heavily on fat production, as well. Due to the role that biotin has in fat synthesis, this is why a deficiency of biotin often involves skin-related symptoms. Biotin also functions as a supportive vitamin in the nervous system as both glucose and fats are utilized for energy within the nervous system.

Foods Rich in Vitamin B7

The best sources of vitamin B7 are bean sprouts, butter, Bulgar wheat, cashews, egg yolk, kidney, liver, milk, oats, peanuts, and yeast

Vitamin B7 Synergistic Nutrients

Nutrients that can help with vitamin B7 are chromium, vitamin, B2, B3, B5, B6, B12, folate, magnesium, and manganese.

Vitamin B7 Deficiency

It’s rare to be deficient in biotin, but deficiency usually shows up in skin related problems. These include seborrheic dermatitis in adults and cradle cap in children. Hair loss can also be a symptom of biotin deficiency.

The nervous system can also be affected by a biotin deficiency. Symptoms can include seizures, lack of good muscle tone, and lack of coordination. Muscle cramps related to physical exertion can also be a symptom, as the body will have an impaired system to effectively use sugar as fuel.

Vitamin B7 Side Effects

Biotin has been used for extended periods of time in doses as high as sixty milligrams per day for years, and as no negative reports have been revealed in any type of research literature, it has been established that no tolerable upper limit be set for biotin intake.

Vitamin B7 Researched Uses

Vitamin B7 is currently being investigated to help with the following conditions:

• Hair loss
• Pregnancy
• Intestinal imbalances like inflammatory bowel syndrome and irritable bowel
• Neuromuscular conditions, including seizures, ataxias, and hypotonias
• Skin conditions

Vitamin B7 Recommended Intake

It is recommended to get the following amounts of vitamin B7 per day:

• Infants: 5mcg up to 6 months and 6mcgup to 12 months
• Children: 8mcg a day up to 3 years, 12mcg a day up to 8 years, and 20mcg a day up to 13 years
• Adolescents and adults: 25mcg a day for males 14 -18 years and 30mcg a day from 19 years and older. 25mcg a day for females 14 -18 years and 30mcg a day from 19 years and older
• Women who are pregnant or breastfeeding: Pregnant women will need 30mcg and breastfeeding women will need around 35mcg a day.

With any type of supplementation always consult your health care provider to make sure you are taking the correct doses or to check if you even need to supplement as your diet could be providing an adequate supply. In this case, if you like your eggs it’s just another great excuse to get some more in your diet.

Continue by reading the other articles in the series ABCs of Vitamins:

• The ABCs of Vitamins: Vitamin A
• The ABCs of Vitamins: Vitamin B1 (Thiamine)
• The ABCs of Vitamins: Vitamin B2 (Riboflavin)
• The ABCs of Vitamins: Vitamin B3 (Niacin)
• The ABCs of Vitamins: Vitamin B5 (Pantothenic Acid)
• The ABCs of Vitamins: Vitamin B6 (Pyridoxine)
• The ABCs of Vitamins: Vitamin B9 (Folate or Folic Acid)

References:

1. Osiecki, Henry , The Nutrient Bible 8th Edition, Bio Concepts Pub, Kelvin Grove QLD

2. “Biotin.” The World’s Healthiest Foods. 

3. “Biotin” Medline Plus. November 2011. 

4. “Vitamin H (Biotin)” University of Maryland Medical Center. June 2011.

5. Fiume (2001). “Final report on the safety assessment of biotin.” International Journal of Toxicology 2: 45–61.

6. Zempleni J, Mock DM. (1999). “Biotin biochemistry and human requirements.” J Nutr Biochem. 10 (3): 128–138

Photos courtesy of Shutterstock.

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What Does Vitamin B1 (Thiamine) Do?

Vitamin B1, also known as thiamine, is the first of eight B vitamins. Like all other B vitamins, vitamin B1 is water-soluble. Being water soluble means that the body doesn’t store it and depletion can occur quite rapidly. Vitamin B1 forms part of what is known as the B-complex vitamins and, like its partners in the complex, it helps convert carbohydrates into glucose and also metabolize fats and proteins into additional energy sources.

B-complex vitamins are needed for healthy skin, hair, eyes, and liver. They also help the nervous system function properly, and are needed for good brain function. Thiamine is sometimes called an “anti-stress” vitamin because it may help strengthen the body’s immune system and improve the body’s ability to deal with stressful conditions.

Vitamin B1 is found in both plants and animal products. Your body uses it to form adenosine triphosphate or ATP, which every cell of the body uses for energy. Thiamine is also converted into TPP (thiamine pyrophosphate), which is needed by several important enzymes to function. TPP interacts with an enzyme called transketolase. Transketolase helps manufacture DNA and RNA, needed for many metabolic processes and for the production of new cells. Normal functioning of nerves and muscles including the muscles of the heart is also dependant on a sufficient supply of vitamin B1.

Foods Rich in Vitamin B1

Most foods contain small amounts of thiamine. Large amounts can be found in pork and organ meats. Other good dietary sources of thiamine include whole-grain or enriched cereals and rice, legumes, wheat germ, bran, brewer’s yeast, and blackstrap molasses.

Vitamin B1 Synergistic Nutrients

Nutrients that can help with absorption of vitamin B1 are vitamins B2, B3, B5, and B12, as well as copper, choline, manganese, magnesium, molybdenum, phosphate, and zinc.

Vitamin B1 Deficiency

In this day and age it is rare to be deficient in thiamine. Alcoholics, people with Crohn’s disease, anorexia sufferers, and those undergoing kidney dialysis may be deficient. Some of the symptoms of thiamine deficiency are irritability, fatigue, abdominal discomfort, and depression. People with thiamine deficiency can also have trouble digesting carbohydrates.

Beriberi is a condition caused by not getting enough thiamine in your diet. Symptoms include swelling, tingling, burning sensation in the hands and feet, confusion, trouble breathing because of fluid in the lungs, and uncontrolled eye movements. People in the developed world usually don’t get beriberi because foods such as cereals and breads are fortified with vitamin B1.

Wernicke-Korsakoff syndrome is another condition caused by a deficiency in thiamine and is a brain disorder. To be accurate it is actually two disorders. The first is Wernicke’s disease, and is often caused by malnutrition due to alcoholism and involves damage to nerves in the central and peripheral nervous systems. The second phase, known as Korsakoff syndrome, is characterized by memory problems and nerve damage.

Vitamin B1 Side Effects

High doses of thiamine intake do not appear to cause any risk of toxicity. In fact thiamine is often supplemented in high doses to treat maple sugar urine disease. It can also be administered intravenously in the treatment of alcoholism. The broad basis of use has helped in determining the low risk of toxicity associated with increased intake of thiamine.

Vitamin B1 Researched Uses

Scientists are studying vitamin B1 to understand how it affects health. Below are some examples of how thiamine acts in our bodies:

• Involved in the release of acetylcholine, a neurotransmitter, from nerve cells
• Deficiency results in generalized muscle weakness and mental confusion
• Increases energy production
• Maintains memory
• Improves carbohydrate tolerance
• Athletes may require a higher than average intake of thiamine to help process extra carbohydrates into energy
• Needs may be temporarily elevated during stress
• Supplementation improves quality of life in elderly
• Lowers blood pressure
• Deficiency exacerbates effects of alcohol on memory

Vitamin B1 Recommended Intake

It is recommended to get the following amounts of vitamin A per day:

• Infants: 0.2mg a day up to 6 months and 0.3 mg up to 12 months
• Children: 0.5mg a day up to 3 years, 0.6mg a day up to 8 years, and 0.9mg a day up to 13 years
• Adolescents and adults: 1.2mg a day for males 14 and older, 1mg a day for females 14 years and older
• Women who are pregnant or breastfeeding: Around 1.4mg a day, but should ask the doctor what is best

A daily dose of 50-100 mg is often taken as a supplement. Even though thiamine appears safe at these doses, you should talk to your doctor before taking a large amount. Now that you can understand the importance of thiamine, the first step is to make sure you get enough in your diet. Also remember just like the Bananas in Pyjamas, B1 is also accompanied by B2, which we will discuss next week.

Continue by reading the other articles in the series ABCs of Vitamins:

• The ABCs of Vitamins: Vitamin A
• The ABCs of Vitamins: Vitamin B1 (Thiamine)
• The ABCs of Vitamins: Vitamin B2 (Riboflavin)
• The ABCs of Vitamins: Vitamin B3 (Niacin)
• The ABCs of Vitamins: Vitamin B5 (Pantothenic Acid)
• The ABCs of Vitamins: Vitamin B6 (Pyridoxine)
• The ABCs of Vitamins: Vitamin B7 (Biotin)
• The ABCs of Vitamins: Vitamin B9 (Folate or Folic Acid)

References:

1. Osiecki, Henry , The Nutrient Bible 8th Edition, Bio Concepts Pub, Kelvin Grove QLD

2. “thiamin -B1.” The World’s Healthiest Foods. 

3. “Thiamine (Vitamin B1).” Mediline Plus. September 2012.

4. “Vitamin B1 (thiamine).” University of Maryland Medical Center. June 2011.

5. Bettendorff L, Wirtzfeld B, Makarchikov AF, Mazzucchelli G, Frédérich M, Gigliobianco T, Gangolf M, De Pauw E, Angenot L and Wins P (2007). “Discovery of a natural thiamine adenine nucleotide.” Nature Chem. Biol. 3 (4): 211–212.

6. “Thiamin,” Jane Higdon, Micronutrient Information Center, Linus Pauling Institute. September 2002

7. Djoenaidi W, Notermans SL, Gabreëls-Festen AA, Lilisantoso AH, Sudanawidjaja A (1995). “Experimentally induced beriberi polyneuropathy in chickens.” Electromyogr Clin Neurophysiol 35 (1): 53–60.

Photos courtesy of Shutterstock.

The post The ABCs of Vitamins: Vitamin B1 (Thiamine) appeared first on Breaking Muscle.

In a recent study in The Journal of the International Society of Sports Nutrition, researchers looked at competitive handball players and how their exercise affected their risk factors for cardiovascular disease. In particular, they were looking at the theory that the B vitamin folic acid can have a protective effect much like antioxidants do against cancer.

What they learned was that the intensity of exercise correlated directly to elevated plasma homocysteine levels, and also inflammation. So although in studies in the past where researchers determined that exercise reduces the chance of cardiovascular disease, it seems this isn’t the whole truth and perhaps the more intensely you exercise, the less the benefit – and you may even possibly experience an increase in risk.

The reason the researchers looked at folic acid specifically was its demonstrated ability in reduction of homocysteine, one of the key risk factors. The researchers found that as exercise intensity increases, consuming more folic acid doesn’t seem to increase plasma folic acid levels, but what it does do is reduce circulating homocysteine. Because of this, supplemental folic acid seems to help reduce the risk of cardiovascular disease that may come along with intense exercise. They also found that with a normal diet athletes typically consumed less folic acid than recommended.

What they also found was that engaging in lower intensity aerobic exercise also reduced homocysteine levels. So it isn’t just that the intensity of the exercise was found to correlate with an increase in risk factors, but the lower intensity also reduced homocysteine that accumulates during intense exercise.

This study illustrates two of the most important basics when exercising. First is a good diet is essential. It may not be necessary to supplement with folic acid if you are spending time doing aerobic work and keeping your diet in check. Second is to have a varied program. Even if you have a focus such as developing strength or always doing high intensity anaerobic cardio work, you should still be spending time developing your aerobic system. Not only will developing your aerobic system help to protect you from changes in the body that can lead to cardiovascular disease, but it will ultimately make you a better athlete as well.

References:

1. Jorge Molina-Lopez, et. al., “Effect of folic acid supplementation on homocysteine concentration and association with training in handball players,” Journal of the International Society of Sports Nutrition 2013, 10:10

Photo courtesy of Shutterstock.

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