The title alone is quite a bold statement, especially considering it comes from one of the most prominent medical journals. Many major news sources immediately covered this story, and some did a pretty good job. The burst of news then garnered perhaps an even more extreme response, littered with conspiracy theories and harsh words for medicine, big pharma, and even the government. They kept the attention by using grabbing titles, so here I followed suit. However, the title will be the extent of my sensationalism in this article.

The sad part is that the rest of us are left in the dust. These editorials are just one instance of a debate that’s been growing over the past few years: the usefulness of multis, or the individual vitamins and minerals that make them up. Many people believe this is a part of a much larger issue. I’ll discuss these issues here and leave it to you to decide.

In the Annals editorial, three studies were cited as evidence that multis are a waste of money, and worse, may be harmful. I’m going to focus only on one study, which was published in the very same issue. It’s the largest of the three, and – here’s where the conspiracies begin to crop up – it was conducted for the United States Preventive Services Task Force, a group of physician volunteers that is convened by a government agency and that reports areas of needed research to Congress.

I’ll get to the heart of the matter: the researchers for the task force concluded in their analysis that, “Limited evidence supports any benefit from vitamin and mineral supplementation for the prevention of cancer or CVD (cardiovascular disease).” But this is not an open-and-close case. In fact, if you look at the actual evidence presented, this conclusion is sort of bizarre.

The study was a meta-analysis (meaning the researchers reviewed other studies) of research on both multis and individual nutrients. Two of the studies found nothing conclusive, but the study groups were relatively small and had only a few years of follow up. Shorter follow up times generally yield weaker results when it comes to human mortality or disease.

Another large study included in the meta-analysis showed an increase in hip fractures, but it didn’t report how long the vitamins were used or what was in them. That leaves two more studies, both of which were large and included over ten years of follow up. Both of these studies found a significant reduction in cancer rates for men. All of the studies reviewed in the analysis involved an older population. For the individual vitamins and minerals, the researchers found nothing conclusive, except that beta-carotene increases risk of lung cancer, but only in smokers and people exposed to asbestos.

In the end, these studies don’t really tell us much about mortality. What they do tell us is that when taken consistently for many years, multis may have a beneficial effect on health. These effects are proven for men, but I’d guess it would be true for women too with longer studies.

How these studies result in the editorial’s conclusion that “enough is enough,” is up to your discretion. Here is a part of the evidence. What do you think?

References:

1. Eliseo Guallar, et al., “Enough Is Enough: Stop Wasting Money on Vitamin and Mineral Supplements,” Annals of Internal Medicine, 2013, 159:12.

2. Stephen Fortmann, et al., “Vitamin and Mineral Supplements in the Primary Prevention of Cardiovascular Disease and Cancer: An Updated Systematic Evidence Review for the U.S. Preventive Services Task Force,” Annals of Internal Medicine, 2013, 159:824-834.

Photos courtesy of Shutterstock.

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It’s easy enough to get in your B vitamins from sources including green vegetables, animal protein, and whole grains. Yet a lot of us are deficient in many members of the B vitamin complex. Learn more about what the B vitamins do, and the best ways to make sure your B levels are topped up, in these seven articles.

The B vitamins are a chemically related family of nutrients that work as a team behind the scenes of the body, to produce effects ranging from maintaining healthy skin to maintaining a positive mood.

It’s easy enough to get in your B vitamins from sources including green vegetables, animal protein, and whole grains. Yet a lot of us are deficient in many members of the B vitamin complex. Learn more about what the B vitamins do, and the best ways to make sure your B levels are topped up, in these seven articles.

Vitamin B1 (Thiamine)

Vitamin B1, also known as thiamine, plays a large role in maintaining healthy skin, hair, eyes, and liver. It can also cause some strange diseases if you don’t get enough of it.

Vitamin B2 (Riboflavin)

This week, in part three of my series on the ins and outs of vitamins, we will look at the antioxidant, energy-producing power station known as vitamin B2.

Vitamin B3 (Niacin)

Vitamin B3, also known as niacin, is the third of eight B vitamins. Niacin can help you lower your blood cholesterol as well as help with the metabolism of insulin.

Vitamin B5 (Pantothenic Acid)

Vitamin B5, also called pantothenic acid, is the fourth of eight B vitamins. It is essential for the creation of fats in the body, which is a good thing.

Vitamin B6 (Pyridoxine)

This week, in part six of my series on the ins and outs of vitamins, we will look at the mood influencing, body clock regulator known as vitamin B6.

Vitamin B7 (Biotin)

This week, in part seven of my series on the ins and outs of vitamins, we will look at the cosmetically added ingredient in many hair and nail products known as vitamin B7 or biotin.

Vitamin B9 (Folate or Folic Acid)

It is fairly common to have low levels of folic acid in your system. Deficiency can be linked to mental fatigue, depression, irritability, muscular fatigue, poor growth, and gingivitis.

The post 7 Articles to Simplify the Vitamin B Complex appeared first on Breaking Muscle.

Vitamin D: Is Sunlight Enough? (Jeff Barnett)

Sun exposure is one way to get vitamin D, but is it the best way? A new study suggests you might need to supplement even if you spend a lot of time outdoors in natural sunlight.

What’s Best for Vitamin D: Sunshine, Tanning Bed, or Supplement? (Vanessa Bennington)

You know you need to get enough vitamin D, but do you know which is the best way to get it? What are the benefits of the sun versus a tanning bed? And where do supplements rank?

Vitamin D Can Save Your Eyesight (Becca Borawski)

Many of us in the modern world are lacking in vitamin D. Now it turns out it can keep our eyes healthier for longer, as well. Read on for details on how vitamin D can save your eyes.

Using Calcium and Vitamin D to Prevent Stress Fractures (Mindith Rahmat)

Calcium and Vitamin D are two widely available and popular nutritional supplements used for bone health.

Can Vitamin D Prevent Obesity? (Doug Dupont)

We’ve all heard how great vitamin D is for a whole spectrum of health issues, from eyesight to bone health. New research says we can add obesity prevention to that list.

Product Review: Pure Pharma Vitamin D3 (Traver H. Boehm)

Maybe you already use Pure Pharma’s fish oil, but now they address one of your other daily needs – vitamin D – with their new product, Vitamin D3.

Photo courtesy of Shutterstock.

The post 6 Articles to Shine a Light on Vitamin D appeared first on Breaking Muscle.

What Does Vitamin B6 (Pyridoxine) Do?

Vitamin B6, also known as pyridoxine, is the fifth of the eight B vitamins. Vitamin B6 is needed by the body to perform over a hundred enzyme reactions involving the metabolism, making it an important vitamin in the body. Enzymes are proteins that the body uses to help chemical reactions take place. The metabolization of sugar and starch is dependant on the availability of vitamin B6 in the body. Vitamin B6 is important in the breakdown of glycogen that is stored in muscle.

Vitamin B6 is also used during pregnancy and infancy to help brain development and is involved in the body’s immune function. Here are some other areas in which vitamin B is vital:

Essential molecule production: Vitamin B6 is involved in many processes in the body at the molecular level. Amino acids (the building blocks of protein) require that there is an adequate supply of vitamin B6 for production. It is also used in nucleic acids in the creation of DNA. Because of this association with both amino acids and nucleic acids, vitamin B6 is essential to the formation of new cells in the body. This can be seen by the fact that heme from red blood cells and phospholipids all require vitamin B6 for formation.

Nervous system support: Vitamin B6 has a vast and varied impact on the nervous system. It is involved in the creation of amines, which are messaging molecules that transmit messages from one nerve to another, otherwise known as neurotransmitters. Because of this, vitamin B6 is essential for mood regulation, as it is required to create amine-derived neurotransmitters including melatonin, serotonin, epinephrine, GABA, and norepinephrine.

Inflammation prevention: Research has shown repeatedly that vitamin B6 is required to minimize inflammation in the body, although the mechanism by which it does so is unclear. Individuals with chronic, excessive inflammation appear to need an increased amount of vitamin B6 in their diet. This is one reason why making sure we have sufficient intake is important. If we have poor blood levels it can leave us at risk of developing inflammatory health issues like type 2 diabetes and cardiovascular disease.

Foods Rich in Vitamin B6

The best sources of vitamin B6 are avocadoes, bananas, brewer’s yeast, carrots, chicken, egg yolks, legumes, lentils, mackerel, salmon, tuna, beef liver, and sunflower seeds. About 75% of the vitamin B6 from a mixed diet is bio-available.

Vitamin B6 Synergistic Nutrients

Nutrients that can help with absorption of vitamin B6 are vitamins B1, B2, B5, B12, C, and E, as well as chromium, biotin, copper, folate, magnesium, potassium, phosphate, selenium, sodium, and zinc.

Vitamin B6 Deficiency

It is very uncommon to be severely deficient in vitamin B6. Those most at risk seem to be alcoholics, due to their potentially low dietary intake and impaired metabolism.

Some symptoms of severe deficiency are:

• Irritability
• Depression
• Confusion
• Inflammation of the tongue
• Mouth sores and ulcers

Vitamin B6 Side Effects

The only noted side effects to over supplementing with vitamin B6 are issues associated with an imbalanced nervous system. This can manifest as weak limbs, nerve damange, numbess and tingling, or difficulty walking. These imbalances don’t occur unless supplementation exceeds 2 grams per day.

Vitamin B6 Researched Uses

Vitamin B6 is currently being investigated to help the following conditions:

Cardiovascular Disease – It is hypothesized that B12, B9, and B6 may reduce the risk of cardiovascular disease by lowering homocysteine levels. There have been several trials to assess this, but to date there has been little evidence that supplementing can help reduce the risk of cardiovascular disease. Although vitamin B supplements do lower blood homocysteine, research shows that they do not actually reduce the risk or severity of heart disease or stroke.

Cancer – Research is looking at whether low plasma levels of vitamin B6 have anything to do with an increase in certain kinds of cancer like colorectal cancer. So far studies have not shown that supplementing with vitamin B6 can help prevent cancer or lower the chances of dying from this disease.

Premenstrual Syndrome  – Some evidence shows that supplemental vitamin B6 could help reduce the severity of premenstrual syndrome symptoms. More research is needed due to the poor quality of most of the studies performed so far.

Nausea and Vomiting in Pregnancy – Considering that about half of all women experience nausea and vomiting in their first few months of pregnancy, finding some way to control these often debilitating symptoms would be of great use. Studies have shown that supplementing with a combination of vitamin B6 and doxylamine results in a 70% reduction in symptoms. Before taking a vitamin B6 supplement pregnant women should consult a doctor.

Cognitive Function – It is thought that people, particularly the elderly, who have higher levels of vitamin B6 in their blood tend to have better memory. However supplementing alone or with a combination of B12 and folic acid showed insufficient evidence to as to the ability to help memory or mood in healthypeople or those with dementia. More evidence is needed to determine whether vitamin B6 supplements might help prevent or treat cognitive decline in elderly people.

Vitamin B6 Recommended Intake

It is recommended to get the following amounts of vitamin B6 per day:

• Infants: 0.1mg up to 6 months and 0.3mg up to 12 months
• Children: 0.5mg a day up to 3 years, 0.6mg a day up to 8 years, and 1mg a day up to 13 years
• Adolescents and adults: 1.3mg a day for males 14 -50 years and 1.7mg a day from 51 years and older, 1.2mg a day for females 14 -50 years and 1.5mg a day from 51 years and older
• Women who are pregnant or breastfeeding: Pregnant women will need 1.9mg and breastfeeding women will need around 2mg a day

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 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. “Vitamin b6.” The World’s Healthiest Foods. 

3. “Vitamin B6.” Medline Plus. February 2011. 

4. “Vitamin B6 (Pyridoxine).” University of Maryland Medical Center. June 2011.

5. Larsson SC, Orsini N, Wolk A. Vitamin B6 and risk of colorectal cancer: a meta-analysis of prospective studies. JAMA 2010;303:1077-83

6. Mackey A, Davis S, Gregory J. Vitamin B6. In: Shils M, Shike M, Ross A, Caballero B, Cousins R, eds. Modern Nutrition in Health and Disease. 10th ed. Baltimore, MD: Lippincott Williams & Wilkins; 2005.

7. Ebbing M, Bonaa KH, Nygard O, Arnesen E, Ueland PM, Nordrehaug JE, et al. Cancer incidence and mortality after treatment with folic acid and vitamin B12. JAMA 2009;302:2119-26

8. Niebyl JR. Clinical practice. Nausea and vomiting in pregnancy. N Engl J Med 2010;363:1544-50.

9. ACOG (American College of Obstetrics and Gynecology) Practice Bulletin: nausea and vomiting of pregnancy. Obstet Gynecol 2004;103:803-14.

10. Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academy Press; 1998.

11. Ebbing M, Bonaa KH, Arnesen E, Ueland PM, Nordrehaug JE, Rasmussen K, et al. Combined analyses and extended follow-up of two randomized controlled homocysteine-lowering B-vitamin trials. J Intern Med 2010;268:367-82.

Photos courtesy of Shutterstock.

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What Does Vitamin B5 (Pantothenic Acid) Do?

Vitamin B5, also called pantothenic acid, is the fourth of eight B vitamins. The name of the vitamin comes from “pantos” a Greek word meaning “everywhere,” which reflects the fact that this vitamin is available in a wide variety of foods. In its metabolically active form, vitamin B5 combines with a sulfur-containing molecule to form coenzyme A (CoA), which is used in a wide variety of chemical reactions in the body.

In its CoA form, vitamin B5 helps release energy from sugars, starches, and fats. This energy release occurs in the mitochondria. Two chemical changes are required, the first is vitamin B5’s conversion into CoA and the second change is called acetylation, which is where the CoA form converts back into acetyl CoA. This is a continual process that is occurring in our cells. This means that vitamin B5 helps to provide fat in its acetyl CoA form, and is involved in the transport of the fat from the cytoplasm into the mitochondria.

The CoA form of vitamin B5 is quite important for the creation of fats in the body. Both fatty acids and cholesterol require vitamin B5 in its CoA form. While we know excess cholesterol is bad, we couldn’t actually live without some amount of it.

In addition, there has been some interest in vitamin B5 as a potential aid for physical training. It seems that marathon runners have increased B5 levels in their blood allowing for a more prolonged energy release, although research on cyclists proved of no benefit. Vitamin B5 is also used to manufacture red blood cells and to help in the production of both sex- and stress-related hormones produced by the adrenal glands. It is also important in maintaining a healthy digestive tract, and it helps the body use other vitamins, particularly B2.

Foods Rich in Vitamin B5

The best sources of vitamin B5 are brewer’s yeast, corn, cauliflower, kale, avocado, legumes, lentils, egg yolks, broccoli, tomatoes, beef (especially organ meat), turkey, duck, chicken, sweet potatoes, sunflower seeds, whole-grain breads and cereals, wheat germ, and salmon. It should also be noted that vitamin B5 is damaged during the cooking process.

Vitamin B5 Synergistic Nutrients

Nutrients that can help with absorption of vitamin B5 are vitamins B1, B2, B3, B12, and C, as well as biotin, folate, chromium, glycine, phospate, sodium, potassium, and zinc.

Vitamin B5 Deficiency

It is rare for someone to be deficient in vitamin B5 in the modern world. A deficiency of vitamin B5 is generally related to having low energy symptoms due to its role in energy production in the body. Symptoms include fatigue and general weakness. A rare vitamin B5 deficiency known as “burning foot syndrome” involves numbness and tingling, along with burning and shooting pain in the feet.

Vitamin B5 Side Effects

Vitamin B5 taken in doses of 2 or more grams per day can result in a case of mild diarrhea. In fact, lower doses have been used to treat cases of constipation. The good news is that this amount is actually hundreds to thousands times more than the recommended dietary allowance levels and no other toxic symptoms have ever been reported.

Vitamin B5 Researched Uses

High Cholesterol/High Triglycerides – It is thought that pantethine, which is a dimeric form of pantothenic acid, may reduce triglycerides in the blood of people who have high cholesterol. It has also been shown to lower LDL and raise HDL levels. Some studies have even been shown to lower blood lipid levels in people with diabetes, but more extensive research needs to be done as results have been inconsistent from study to study.

Wound Healing – Limited human trials have been carried out but it is suggested that the supplementation of vitamin B5 may help speed up wound healing, particularly after surgery. It is thought that this could be further enhanced in combination with vitamin C.

Rheumatoid Arthritis – Even though the evidence is currently weak, studies suggest that pantothenic acid may help reduce the symptoms of rheumatoid arthritis, as it is possible that people with rheumatoid arthritis may have lower levels of vitamin B5 in their blood. However, once again more extensive research needs to be carried out to confirm these findings.

Vitamin B5 Recommended Intake

It is recommended to get the following amounts of vitamin B5 per day:

• Infants: 1.7mg up to 6 months and 1.8mg up to 12 months
• Children: 2mg a day up to 3 years, 3mg a day up to 8 years, and 4mg a day up to 13 years
• Adolescents and adults: 5mg a day for males and females 14 and older
• Women who are pregnant or breastfeeding: Pregnant women will need 6mg and breastfeeding women will need around 7mg a day

Hopefully you can now understand the importance of vitamin B5 and how it is involved in the body. Next on the list of vitamins is vitamin B6, otherwise known as pyridoxine – stay tuned!

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 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. “pantothenic acid -B5.” The World’s Healthiest Foods. 

3. “Pantothenic acid (Vitamin B5).” Medline Plus. December 2012. 

4. “Vitamin B5 (Pantothenic acid).” University of Maryland Medical Center. June 2011.

5. Weimann, B. J.; Hermann, D. (1999). “Studies on wound healing: Effects of calcium D-pantothenate on the migration, proliferation and protein synthesis of human dermal fibroblasts in culture.” International Journal for Vitamin and Nutrition Research 69 (2): 113–119.

6. Gaddi A, Descovich GC, Noseda G, et al. “Controlled evaluation of pantethine, a natural hypolipidemic compound, in patients with different forms of hyperlipoproteinemia.” Atherosclerosis. 1984;50(1):73-83.

Photos courtesy of Shutterstock.

The post The ABCs of Vitamins: Vitamin B5 (Pantothenic Acid) appeared first on Breaking Muscle.

What Does Vitamin B3 (Niacin) Do?

Vitamin B3, also known as niacin, is the third of eight B vitamins. Niacin is a term that relates to several chemical forms of vitamin B3. These forms include nicotinamide and nicotinic acid. These names are all based on the research done on tobacco in the 1930s in which vitamin B3 was first isolated in a laboratory while working on the nicotine collected from tobacco leaves.

Niacin, like the other B-complex vitamins, plays an important role in energy production in the body. Two forms of vitamin B3, nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP), are needed by the body to convert protein, fat, and carbohydrates into useable energy.

The processing of fats in the body, like those involved in the building of cell membranes and even fat-based hormones (otherwise known as steroid hormones), all require the presence of vitamin B3 to initiate synthesis. Niacin has also been used to lower total blood cholesterol with great success, even though the body actually requires vitamin B3 to produce cholesterol in the liver.

Vitamin B3 is also involved in the manufacture of DNA. A link between DNA damage and a deficiency of niacin can be found. It is being researched particularly in terms of the formation of cancer and its possible prevention.

Blood sugar regulation is another benefit of vitamin B3, as it has been shown to be involved in the metabolism of insulin. Although researchers are yet to completely agree on the process by which vitamin b3 does this, they do support the idea that glucose tolerance factor (GTF), of which vitamin B3 is a part of, must be present in the body to help maintain optimal insulin activity.

Foods Rich in Vitamin B3

The best sources of vitamin B3 can be found in salmon, tuna, beetroot, beef kidneys and livers, and peanuts. Chicken, red meat, dairy products, and eggs all contain the amino acid tryptophan, which the body can convert into niacin.

Vitamin B3 Synergistic Nutrients

Nutrients that can help with vitamin B3 absorption are vitamins B1, B2, B6, B12, and C, along with chromium, zinc, potassium, manganese, chromium, phosphorus, copper, folic acid, iron, magnesium, selenium, and tryptophan.

Vitamin B3 Deficiency

Through diet, the body can obtain all the vitamin B3 that it needs. In the developed world it is rare to be deficient, but alcoholism is one of the leading causes of vitamin B3 deficiency. Mild deficiency symptoms include fatigue, depression, vomiting, indigestion, and canker sores. A swollen red tongue or a burning sensation in the mouth can also be due to vitamin B3 deficiency.

Severe deficiency, also known as pellagra, is caused by having a niacin or tryptophan deficiency in the diet. It can also occur if the body fails to absorb these nutrients properly. Pellagra is common in parts of the world where people have a lot of corn in their diet. This is because even though corn contains niacin, it is chemically bound and not bio-available unless cooked using a method called nixtamalization.

Pellagra can exhibit the following symptoms:

• Cracked lips
• Scaly skin
• Dementia
• Diarrhea

Vitamin B3 Side Effects

Common side effects of vitamin B3 toxicity include:

• Flushing of the face and trunk
• Indigestion or heartburn
• Burning, tingling, or itching
• Nausea and vomiting
• Diarrhoea
• Headaches

Vitamin B3 Researched Uses

Studies are investigating the link between Alzheimer’s disease and niacin. There seems to be a relationship between higher levels of niacin consumption in the diet and a lower risk of Alzheimer’s disease. Another study demonstrated that the consumption of niacin lowered a person’s risk of developing cataracts.

Skin conditions are another avenue that is being investigated by looking at the use of niacin in topical forms to treat conditions such as rosacea and skin aging, as well as possibly even help with the prevention of skin cancers.

Vitamin B3 may play a role in the prevention and/or treatment of the following:

• Diabetes
• Multiple sclerosis
• Gout
• Hallucinations
• Depression
• Hypothyroidism
• Inflammatory bowel disease
• Insomnia
• Menstrual pain
• Osteoarthritis
• Hyperactivity
• Headaches
• Vertigo

Vitamin B3 Recommended Intake

It is recommended to get the following amounts of vitamin B3 per day:

• Infants: 2mg up to 6 months and 4mg up to 12 months
• Children: 6mg a day up to 3 years, 8mg a day up to 8 years, and 12mg a day up to 13 years
• Adolescents and adults: 16mg a day for males 14 and older, 14mg a day for females 14 years and older
• Women who are pregnant or breastfeeding: Pregnant women will need 18mg and breastfeeding women will need around 17mg a day

So now you can understand the importance of niacin and making sure that you get enough in your diet. 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.

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 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. “niacin -B3.” The World’s Healthiest Foods. 

3. “Niacin and niacinamide (Vitamin B3).” Medline Plus. November 2011. 

4. “Vitamin B3 (Niacin).” University of Maryland Medical Center. August 2011.

5. Duggal, JK; Singh, M; Attri, N; Singh, PP; Ahmed, N; Pahwa, S; Molnar, J; Singh, S et al. (2010). 6. “Effect of niacin therapy on cardiovascular outcomes in patients with coronary artery disease.” Journal of cardiovascular pharmacology and therapeutics 15 (2): 158–66.

7. Wan, P; Moat, S; Anstey, A (2011). “Pellagra: A review with emphasis on photosensitivity.” The British journal of dermatology 164 (6): 1188–200.

8. Villines, TC; Kim, AS; Gore, RS; Taylor, AJ (2012). “Niacin: The evidence, clinical use, and future directions.” Current atherosclerosis reports 14 (1): 49–59.

Photos courtesy of Shutterstock.

The post The ABCs of Vitamins: Vitamin B3 (Niacin) appeared first on Breaking Muscle.

What Does Vitamin A Do?

Vitamin A is a fat-soluble vitamin found in many foods that is involved in immune function, vision, reproduction, and cellular communication. Vitamin A comes in many forms, but only from two sources. One group is found in animal-based foods. These are called retinoids. The other group is found in plant-based foods. These are called carotenoids and include beta-carotene. Beta-carotene in the body is converted to vitamin A.

One of vitamin A’s major functions is helping with vision. This is because the human retina has four photo pigments that store vitamin A. Rhodopsin is one of these pigments and is located in the rod cells of the retina. Rhodopsin is responsible for the rod cells detecting small amounts of light and allows us to see at night and in dimly-lit conditions. Retinal, the aldehyde version of vitamin A, is used to manufacture rhodopsin and is also involved in the reactions that cause visual excitation by light hitting the rod cells of the eye.

Vitamin A also supports cell growth, playing a critical role in the normal formation and maintenance of the heart, lungs, and kidneys. It also helps form and maintain healthy skin, teeth, skeletal and soft tissue, and mucus membranes. It may also be needed for reproduction and breast-feeding.

Foods Rich in Vitamin A

There are many foods rich in vitamin A and beta-carotene. Vitamin A comes from animal sources, such as eggs, meat, milk, cheese, cream, liver, kidney, and cod. If you drink skim milk it should be noted that generally it will be fortified with vitamin A.

Sources of beta-carotene include bright orange and yellow fruits such as cantaloupe, pink grapefruit, and apricots, and vegetables such as carrots, pumpkin, sweet potatoes, and squash. Other good sources of beta-carotene include broccoli, spinach, and most other dark green and leafy vegetables. Just remember that the more intense the colour of a fruit or vegetable, the higher the beta-carotene content.

Vitamin A Deficiency

Vitamin A deficiency due to a poor diet is quite rare in developed countries. Deficiency could be attributed to inflammatory diseases like Crohn’s and celiac because the digestive track becomes damaged and this affects the absorption of vitamin A. Zinc deficiency, alcoholism, and pancreatic diseases can also affect vitamin A levels in the body. Nutrients that can help with vitamin A absorption in the body include vitamins B2, B3, B12, C, D, and E, as well as magnesium, selenium, manganese, potassium, phosphorus, carotenoids, iodine, tyrosine, and zinc.

As vitamin A is an important component for normal vision, vitamin A deficiency can cause night-blindness, or at the very least a decreased ability to see in dim light. Vitamin A deficiency can also manifest as diminished immune system function, which will cause your body to have difficulty fighting infections and healing wounds.

General deficiency symptoms can include dry eyes, night blindness, diarrhea, and skin problems. If you have vitamin A deficiency symptoms you need to see a health care provider who can order blood tests to determine if a vitamin A deficiency is the problem or if there are other causes.

Vitamin A Side Effects

If you get too much vitamin A, you can become sick. Large doses of vitamin A can also cause birth defects. Acute vitamin A poisoning can occur when several hundred thousand IUs of vitamin A is taken randomly or is over supplemented. Symptoms of chronic vitamin A poisoning may occur in adults who regularly take more than 25,000 IU a day. Babies and children are more sensitive to vitamin A, and can become sick after taking smaller doses of vitamin A or vitamin A-containing products.

On the other side large amounts of beta-carotene will not make you sick. Consuming large amounts of beta-carotene can turn the skin yellow or orange, though. The change in skin color will return to normal once the intake of beta-carotene is reduced.

Vitamin A Researched Uses

Scientists are studying vitamin A to understand how it affects health. Here are some examples of what this research has shown:

Cancer: People who consume large amounts of food containing beta-carotene might have a lower risk of certain kinds of cancer, such as lung cancer or prostate cancer. Studies to date have not shown that supplementing with vitamin A or beta-carotene can help prevent cancer or lower the chances of dying from this disease.

Age-Related Macular Degeneration: Age-related macular degeneration is one of the most common causes of vision loss in older people. Among people afflicted, a supplement containing large doses of beta-carotene combined with other antioxidants, zinc, and copper has shown promise for slowing down the rate of vision loss.

Measles: When children with vitamin A deficiency get measles, the disease tends to be more severe. In these children, taking supplements with high doses of vitamin A can shorten the fever and diarrhea caused by measles. These supplements can also lower the risk of death in children with measles who live in developing countries where vitamin A deficiency is common.

Vitamin A Recommended Intake

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

• Infants: 400 micrograms (mcg) a day up to 6 months and 500 mcg up to 12 months
• Children: 300mcg a day up to 3 years, 400mcg a day up to 8 years, and 600mcg a day up to 13 years
• Adolescents and adults: 900mcg a day for males 14 and older, 700mcg a day for females 14 and older
• Women who are pregnant or breastfeeding: You need more, and you should ask the doctor what is best for you in this case.

As you can “see” literally, vitamin A is an important vitamin to include in your diet, but with any type of supplementation always consult your health care provider to make sure you are taking the correct doses. Just remember that you don’t want to be caught orange-faced over a lack of vitamin A.

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

• 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. “Vitamin A.” Office of Dietary Supplements, National Institute of Health. July 2012.

3. “Vitamin A (Retinol).” University of Maryland Medical Center. June 2011.

4. “Vitamin A.” Mediline Plus. February 2013.

5. Hennekens CH, Buring JE, Manson JE, Stampfer M, Rosner B, Cook NR, et al. Lack of effect of long-term supplementation with beta carotene on the incidence of malignant neoplasms and cardiovascular disease. The New England journal of medicine 1996;334:1145-9.

6. Neuhouser ML, Barnett MJ, Kristal AR, Ambrosone CB, King IB, Thornquist M, et al. Dietary supplement use and prostate cancer risk in the Carotene and Retinol Efficacy Trial. Cancer Epidemiol Biomarkers Prev 2009;18:2202-6.

7. Age-Related Eye Disease Study Research Group. A randomized, placebo-controlled, clinical trial of high-dose supplementation with vitamins C and E, beta carotene, and zinc for age-related macular degeneration and vision loss: AREDS report no. 8. Arch Ophthalmol 2001;119:1417-36.

8. Yang HM, Mao M, Wan C. Vitamin A for treating measles in children. Cochrane Database Syst Rev 2011;2005.

9. Sudfeld CR, Navar AM, Halsey NA. Effectiveness of measles vaccination and vitamin A treatment. Int J Epidemiol 2010;39 Suppl 1:i48-55.

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