The right vitamins relieve depression and diabetes.

B vitamins, those water-soluble nutrients, have been popping up in the news lately—for good reason. For starters, they’re essential to metabolism and help relieve irritability and nervous tension.

New research in the American Journal of Clinical Nutrition following 3,500 Chicagoans over 65 years of age for 7 years finds that increasing vitamins B-6 and B-12 boost mood. Specifically, every 10 mg increase in B-6 (pyridoxine) and every added 10 mcg of B-12 (cobalamin) decreased depressive symptoms by 2% in this population. “Our results support the hypotheses that high total intakes of vitamins B-6 and B-12 are protective of depressive symptoms over time,” researchers conclude.

B-6 is required for the amino acid glutamate to produce GABA, an inhibitory neurotransmitter that promotes relaxation and sleep by preventing stress-related messages reaching the brain. Both B-6 and B-12 are cofactors for calcium and magnesium—minerals essential to relaxation, bone density, and much more.

A Japanese study published last month in the journal Stroke links folate (a B vitamin found in leafy greens) and vitamin B-6 with lower mortality from heart failure and stroke among men, as well as lower mortality from cardiovascular disease among women. And numerous human intervention studies show that vitamin B-3 (niacin) combats coronary artery disease, and new Australian research finds that niacin inhibits vascular inflammation.

Dr. Ann Louise’s Take:

Whether you’re a busy multitasker or subject to the “stealth stress” of wireless radiation, take time over the coming holiday weekend to relax away from it all. And make sure you’re getting enough Bs to enjoy a long and vigorous life.

A randomized, placebo-controlled trail in the British Journal of Medicine suggests that diabetics using the drug metaformin take vitamin B-12 to lower homocysteine (a protein implicated in heart disease). Along with folic acid (or folate) and B-6, B-12 converts excess homocysteine into methionine and other amino acids that the body can either use or excrete.

Please note, though, that the methylated form of B-12 (methylcobalamin) is often better retained and utilized than cyanocobalamin in individuals with B-12 metabolic glitches—found in nearly half the population. I discovered my inability to utilize B-12 after a Tissue Mineral Analysis revealed a severe imbalance of cobalt, the mineral that forms the center of the B-12 molecule. Sure enough, blood for B-12 revealed that my serum levels were too high, a sign that my B-12 was not bioavailable.

A recent JAMA study links blood levels of vitamin B-6 and methionine with decreased risk for lung cancer. Low blood levels of folate are associated with 35% greater risk of hearing loss, the Journal of Nutrition reported last month. Duke University researchers even cite encouraging results for B vitamins in fighting macular degeneration.

In addition to the latest research, B vitamins help your liver neutralize any estrogen overload you may be experiencing, working with antioxidants to safeguard this vital organ during phase 1 detoxification. Vitamin B-1 (thiamin) helps maintain a healthy weight by stabilizing appetite.

The Bs are beauty boosters, too. Vitamin B-2 (riboflavin) contributes to a rosy glow and glistening eyes in addition to calming nerves. B-6 stops pimples in their tracks. Another B, pantothenic acid is critical to preventing wrinkles and premature aging. Australian dermatologists are even using vitamin B-3 topically to protect the skin from dangerous ultraviolet A and B rays!

Sufficient Biotin is needed not only for a smooth, clear complexion but also vibrant hair and strong nails. This B vitamin even helps balance blood sugar levels in diabetes and aids utilization of protein, folic acid, pantothenic acid, and vitamin B-12.

Who Needs the Bs?
Anyone who’s stressed—and that’s most everyone these days—as well as individuals taking medications or on a low-carb diet may be low in the beautiful Bs. Because they’re water-soluble, these essential vitamins are easily lost in perspiration, washed away by drinking too much alcohol, coffee, or tea, and destroyed in cooking and food processing.

Menopausal women find extra benefits from these vital vitamins, which ease many troublesome ailments at this stage of life. Finally, older people tend to be low in B-12; up to 30% of seniors lack a substance known as the “intrinsic factor” needed to absorb this vitamin.

To ensure sufficient levels of all the B vitamins, which work in conjunction with each other, take 1 to 2 tablets daily of B-Complex Forte with meals. Not only is this one of the highest potency B formulas on the market but it’s also yeast-free—unlike many foods that provide these vitamins.

Sources:
The Fast Track Detox Diet
Hot Times, How to Eat Well, Live Healthy, and Feel Sexy During the Change
The Living Beauty Detox Program
http://jama.ama-assn.org/cgi/content/short/303/24/2486
http://www.ncbi.nlm.nih.gov/pubmed/20519557
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http://www.ncbi.nlm.nih.gov/pubmed/20354654
http://www.ncbi.nlm.nih.gov/pubmed/20167660
http://www.ncbi.nlm.nih.gov/pubmed/20087384
www.nutraingredients.com/Research/Not-enough-folate-may-quicken-hearing-loss-Study/