Enerlex
OhGreen's Enerlex is a one a day tablet designed to give you a potent combination of blood building essential vitamins and minerals. In our modern world, it becomes harder to maintain a balanced and nutritious diet. The challenges of everyday life make it difficult to ensure we are getting the proper nutrients our body needs. Enerlex is an exemplary vitamin formulation designed to help provide your body the additional vitamins and minerals needed to maintain optimal health. Included in this potent blood building formula are: Vitamin C, Thiamin (vitamin B1), Riboflavin (vitamin B2), Niacin, Vitamin B6, Folic acid , Vitamin B12, Iron, Copper, and Manganese
It is important to understand why these vitamins and minerals are so essential for our health. Below is a brief description of each vitamin and mineral, and the beneficial role they play in our body.
Vitamin C
Vitamin C is considered a celebrity amongst the vitamin family. It has many functions and is one of the most critical vitamins in our body. Because humans do not produce vitamin C in the body, we must obtain it from food sources. Vitamin C is found in fruits and vegetables, however, it can be destroyed by heat and light. Vitamin C can be found in most citrus foods such as: tangerines, oranges, lemons, limes, grapefruits, papayas, strawberries, green leafy vegetables such as: spinach, green and red pepper, and broccoli.
One of the most important functions of vitamin C is in the formation and maintenance of collagen. Collagen is essential since it is the basis of all connective tissue. Connective tissue is found in the skin, capillary walls, joint linings, vertebral disks, arterial walls, teeth, and bones. Collagen and vitamin C are needed to give support, help heal the body's wounds, shape the body, and maintain healthy blood vessels. Vitamin C also helps with metabolism and has a positive effect on thyroid function. Vitamin C also stimulates production and regulation of the nervous system hormones. Vitamin C can also be beneficial in the treatment of depression, and has powerful antioxidant properties which help to fight against free-radicals. Free-radicals have been associated with a myriad of disorders ranging from cancer, heart attack and stroke, and immunological disorders. Vitamin C has been shown through research to stimulate the immune system with these powerful antioxidant abilities. Because of all these functions, vitamin C may help with the management and prevention of many illnesses.
The Vitamin B family:
Because there is a growing rate of vitamin B deficiency, it is crucial to not only eat a balanced diet, but to also properly supplement ones own diet with a B complex vitamin. The B family of vitamins are among the most important vitamin family because of the role they play in metabolism, the nervous system, and the digestive system. The vitamin B family are all involved in turning the food we eat into useable energy in order for the body to function. The B vitamins include: thiamin, riboflavin, niacin, B6, B12, folic acid, biotin, and pantothenic acid. Some B vitamins work solely to turn the food we eat into useable energy, while others have additional roles. For example: Thiamin (B1) assists the nervous system, heart muscle, and regulates the appetite. Riboflavin (B2) plays a role in mucous membrane formation and skin formation. B6 helps maintain normal homocysteine levels in the blood, which is an amino acid that helps reduce the risk of heart disease. Folic acid (B9) helps form the brain and spinal cord during fetal development, and is involved in cell division and red blood cell formation. Vitamin B12 is the only B vitamin not found in plant foods, and thus needs to be supplemented especially for those who are vegan. The B vitamins are widespread in the food supply. B vitamins are found mostly in green vegetables, meats, dairy and fortified foods.
Thiamin: B1
Thiamin has many functions. It plays an important metabolic role in the cellular production of energy, mainly in glucose metabolism. Because B1 is needed for carbohydrate metabolism, it is essential for the consistent growth in children. B1 is destroyed by heat, so ensuring you get the right amount from whole uncooked sources is key. B1 is also very effective at stabilizing the appetite, improving digestion and assimilation of nutrients. Lactation and fertility are also supported by B1 function. B1 is essential for the health of our nerves and nervous system due to its key role in the synthesis of acetylcholine. B1 is crucial for nervous system function, mood stabilizing, energy enhancing , and stress reduction. Some of the main sources of B1 include: Dates, broccoli, onions, parsley, kelp, lentils, nutritional yeast, almonds, avocados, barley, pecans, wild rice, wheatgrass, all kinds of sprouts, goji berries, and garlic. B1 is metabolized by the liver and excreted through the urine.
Riboflavin: B2
Because B2 is found in small quantities in B vitamin containing foods, this could be a culprit for B2 deficiency. Proper supplementation will help to avoid a B2 deficiency. The richest source of vitamin B2 is found in brewer's yeast, liver, tongue, organ meats, eel, mackerel, herring, trout, shellfish, dark leafy greens, and millet. B2 has an important function of being the precursor for two coenzymes that are crucial for energy production. B2 is essential in cell respiration helping each cell use oxygen efficiently. The role B2 plays in the cellular utilization of oxygen is important for good vision, healthy skin, nails, hair, and for the proper growth of all cells. Research has shown B2 has a synergistic relationship to its counterparts Niacin/B3 and pyridoxine/B6. One important way the body makes niacin is through the conversion from the amino acid tryptophan, which requires B2 in order for the conversion to happen. B2 is used for many disorders such as eye disorders, fatigue, acne, dermatitis, eczema, skin ulcers, digestive difficulties, and headaches.
Niacin: Vitamin B3
Niacin/B-3 assists in the metabolism and utilization of proteins, fats, and carbohydrates. Vitamin B3 can be manufactured from the essential amino acid tryptophan. The best sources of vitamin B3 are liver, organ meats, poultry, fish, and peanuts. All of these food sources contain both niacin and tryptophan. Halibut, tuna, and salmon are among the richest sources of niacin. Other good sources of niacin include: yeast, dried beans, wheat germ, peas, whole grains, avocados, figs, prunes, milk and eggs (for the tryptophan content), and dates. The milling process of whole grains can remove up to 90% of the niacin, which is why many whole grain products are enriched with niacin. Niacin is involved in more than 50 different metabolic reactions in the human body. Niacin is a vital precursor for the coenzymes that supply energy to the body cells.The coenzymes of of niacin help breakdown and utilize proteins, fats, and carbohydrates. Vitamin B3 also stimulates circulation , reduces cholesterol levels in the blood in some, and is important in the health of the nervous system and brain function. Niacin supports the tissues of the tongue, skin, and digestive tract. This important vitamin is needed for the synthesis of sex hormones such as estrogen, progesterone, and testosterone, as well as other corticosteroids. Niacin has been shown in research to be required for the bodies production of DNA. Without a sufficient supply of niacin, the risk of genetic damage has been shown to increase. There is some research showing that niacin has an effect on insulin metabolism. Research has also shown high doses of Niacin have been linked to elevated homocysteine levels which can be very dangerous for anyone who is at risk for cardiovascular disease. Niacin helps increase energy through improving food utilization, and has been used beneficially for treatment of fatigue, irritability, and digestive disorders such as diarrhea, constipation, and indigestion. Niacin may also stimulate hydrochloric acid production, regulate blood sugar, and is effective in helping to relieve stress and anxiety. Niacin has been beneficial in its use for headaches and migraines as it promotes vasodilation and blood flow. Niacin has also been used to stimulate sex drive and sexual performance, as well as detoxify the body and protect it from outside toxins. Niacin is metabolized by the liver and excreted by the kidney.
Pyridoxine: Vitamin B6
Vitamin B6 is a very important B vitamin, especially for women. The vitamin seems to be linked with hormone production and regulation, and water balance. B6 is related to three compounds found in food. Pyridoxine, pyridoxal, and pyridoxamine. Pyridoxine is absorbed readily by the small intestine and used throughout the body in a multitude of functions. Fasting and reducing diets usually deplete the vitamin B6 supply unless it is supplemented. Usually within 8 hrs, much of the excess is excreted through the urine, while' some B6 is stored in muscle. It is also produced by the intestinal bacteria. Sources of vitamin B6 are meats and organ meats such as liver, whole grains, especially wheat, wheat germ, fish, poultry, egg yolk, soybeans, dried beans, peanuts, walnuts, bananas, prunes, potatoes, cauliflower, cabbage, collards, turnips, mustard greens, spinach, bell peppers, avocados, and raw sugarcane. Even though these are good sources of B6, this vitamin is destroyed by heat. B6 has many metabolic functions. It is key in amino acid metabolism, and in the central nervous system, where it supports production of gamma-aminobutyric acid (GABA). The conversion of tryptophan to niacin and arachidonic acid and prostaglandin E2 requires vitamin B6 in order for these conversions to happen. B6 and its coenzymes are important in the utilization of all food sources for energy, and in facilitating the release of glycogen (stored energy) from the liver and muscles. B6 assists in antibody and red blood cell production (hemoglobin synthesis), and in the synthesis of and functioning of both DNA and RNA. By helping maintain the balance of sodium and potassium in the body, B6 aids fluid balance and regulation, the electrical functioning of the nerves, heart, and musculoskeletal sysem. B6 is needed to help maintain a normal magnesium levels in the cells, which is important for these functions to occur. The neurotransmitters norepinepherine, acetylcholine, and the allergy regulator histamine, are all important body chemicals that depend on the active coenzyme of vitamin B6 in their metabolism. Also, the brain needs B6 to convert tryptppham to serotonin, another important antidepressant neurotransmitter.
B6 is plays a key role in protein metabolism. Many amino acid reactions depend on vitamin B6 to assist in the transport of amino acids across the intestinal mucosa into the blood and from the blood into the cells. B6 along with other enzymes, helps build amino acids and break them down. B6 it is especially related to the production and metabolism of choline, methionine, serine, cysteine, tryptophan, and niacin. During pregnancy, the body has a higher requirement for B6 since it important for maintaining the mothers hormonal and fluid balance, and for the baby's developing nervous system. There is a connection between high estrogen levels in the body and the need for more B6. This connection may be related to the metabolic processing of estrogen in the liver. Some of B6's uses include stress management, fatigue, water retention and hormone imbalance, PMS, anemia, diabetes, low blood sugar, headaches, nervous disorders, loss of sex drive, and hair loss to name a few.
Folic Acid: B9
Folic acid is essential for healthy nervous system and for brain function. Found in plant based sources such as leafy green vegetables, folic acid affects physical, mental, and emotional health. Folic acid is also essential for women who are lactating, as this vitamin improves lactation. Folic acid also contains PABA (another vitamin), and thus tends to be very sensitive. Folic acid is destroyed by heat, cooking, light, an acid pH below 4, and many food processing methods. The best known sources of folic acid are spinach, chard, asparagus, beet greens, kale, broccoli, liver, kidney, and brewers yeast to name a few. Sources of Folic acid must come form unprocessed sources in order to get the optimal amount. Because we live in a society where processed food is ubiquitous folic acid deficiency is extremely common. One important function of folic acid is in the assistance in red blood cell production. Along with vitamin B12 and vitamin C , folic acid helps in the breakdown and utilization of protein. Folic acid is also used in the formation of DNA and RNA. Because this vitamin is important in the division of cells in the body, it is even more crucial to have higher amounts of folic acid during pregnancy when there is rapid cell multiplication. Folate's relationship to brain function is one of the most critical. It helps maintain the body's supply of methyl groups by balancing brain neurotransmitters levels (epinephrine and norepinephrine). Folate helps maintain supplies of tetrahydrobiopterin, a folate-like molecule needed for production of other brain neurotransmitters like serotonin. Some important uses of folic acid are for patients who have psoriasis, epileptics, patients with adrenal fatigue, stress. Folic acid is also believed to be beneficial for atherosclerosis, dementia, eye problems, and ischemia, as it possibly helps to improve blood circulation. Higher doses of folic acid are used to help treat cervical dysplasia. Typically folic acid deficiencies can result from: inadequate nutrition such as lack of fresh vegetables, alcoholism, malabsorption, and metabolic problems.
Cobalamin: Vitamin B12
Vitamin B12 is the only vitamin which contains the essential mineral cobalt. Cobalt is needed to make B12 which is why it is essential to our health. Vitamin B12 was first discovered in the mid 1920s to help treat "pernicious anemia" which can be fatal by causing neurological degeneration. Prior to the discovery of B12/Cobalamin, liver was used to treat this condition since it contains high amounts of B12. However, liver did not work in curing pernicious anemia in all patients. The body doesnt' actually need large amounts of B12, but higher doses are used especially in the case of pernicious anema. In order for vitamin B12 to be properly absorbed in the stomach, enzymes produced by the parietal cells which help to make hydrochloric acid are needed. This enzyme is known as "intrinsic factor", and vitamin B12 is known as "extrinsic factor". Often times when there is a vitamin B12 deficiency, it is usually due to a deficiency in the "intrinsic factor". Hydrochloric acid is very important in the body since if helps in the absorption of B12. If hydrochloric acid production is lessened or weakened then the absorption of B12 will also be weakened. B12 deficiency is very common in the elderly due to aging and a weakened GI system. For this reason, supplementation of B12 in the elderly is critical. B12 deficiency can occur at any age from a number of reasons such as : stress, aging, surgery, or even a genetic predisposition. Because vitamin B12 is stored in the liver, kidney, pancreas, brain, blood, and bone marrow, it can store in the body for several years; this is why deficiencies of B12 can take up to several years to develop. B12 is mostly found in animal protein foods, however, some fermented foods such as miso and tempeh also contain B12, but in smaller amounts, and dependent on the fermentation process. Our bodies also synthesize B12 from certain bacteria, but digestion and absorption must be optimally functioning in order for this to occur. Sources such as oily fish like mackerel, herring, trout, crab, scallops, shrimp, liver, other organ meats, egg yolks, and milk products are among the highest in B12. One of the main functions of B12 is in the metabolism of nerve tissue and for the health of our overall nervous system. Myelin Sheath is the outer covering of our nerves and without adequate vitamin B12, this protective layer does not form properly. Vitamin B12 is especially important for children since it stimulates growth and appetite. B12 along with many other vitamins is also needed for the formation of red blood cells, however, if B12 is deficient this is when pernicious anemia will occur affecting the red blood cells.
Pantothenic Acid: Vitamin B5
Pantothenic acid is found in yeasts, molds, bacteria, plant and animals cells, in human blood, plasma, and lymph fluid. Known as coenzyme A (CoA), this vitamin is essential for the healthy metabolism of our body. CoA is somewhat stable and so some exposure to heat will not destroy it like some of the other B vitamins. Known as the "anti-stress" coenzyme, some of the richest sources of vitamin B5/Pantothenic acid are organ meats, brewers yeast, egg yolk, whole-grain cereals, mushrooms, avocados, cheese, peanuts, dried beans, and many vegetables. B5 is also made by out intestinal flora within our gastrointestinal tract. The function of pantothenic Acid (coenzyme A), is closely involved in adrenal cortex functions, hence its reputation as the "antistress" vitamin. B5 supports adrenal functions and the production of adrenal hormones. These hormones help with the body's metabolism and to counteract stress. Pantothenic acid is also believed to help with aging and lines through its affect on the skin and nerves. Pantothenic acid is also important in the cellular metabolism of carbohydrates and fats to release energy and also supports the synthesis of acetylcholine, ( an important neurotransmitter agent that works throughout the body in a variety of neuromuscular reactions). B5 is vital in the synthesis of fatty acids, cholesterol, steroids, sphingosines, and phosolipids. It also helps synthesize porphyrin, which is connected to hemoglobin. There is up and coming research in regards to this vitamin and and its relationship to fat metabolism. B6 is used to help treat allergies, adrenal disorders, headaches, arthritis, psoriasis, insomnia, asthma, and infections. Vitamin B5 has also been used after surgery when there is paralysis of the GI tract to stimulate GI pristalsis. Deficiencies of B5 can be anywhere from fatigue to a myriad of other symptoms. Fatigue being the most common. Studies of pantothenic acid deficiency in rats showed increased greying of the fur, decreased growth, and in extreme cases hemorrhage and destruction of the adrenal glands. in humans , the decreased adrenal function caused by B5 deficiency can lead to a variety of metabolic problems. There can be fatigue, mental depression, anxiety, and loss of nerve function to name a few. Insuring your body gets the right amount of B5 is crucial in order to avoid any type of B5 deficiency. B5 also must be taken with other B vitamins in order for the body to utilize it fully.
Iron
Iron is known as a micro-mineral. Mineral elements come from the earth and eventually return to the earth. They can most simply be defined as chemical molecules than cannot be reduced to simpler substances. Around 4-5% of the body's weight is mineral matter, and most is in the skeleton. Some minerals are present in blood, tissue proteins, enzymes, and some vitamins. Like vitamins, minerals do not contain calories or energy in themselves, but they assist the body in energy production. This is why obtaining the full spectrum of essential minerals is important. Deficiencies of many vital minerals are more common than deficiencies of vitamins because our body does not manufacture minerals ( as it does vitamins), and because foods may be enriched with vitamins.
Iron, a trace mineral, has a long history of being the first known mineral to be incorporated into living tissue. Iron is an important mineral and is found in every cell in the body. Most of our body's iron content is within the hemoglobin molecule, which is responsible for carrying oxygen throughout the body. When we lack iron we produce less hemoglobin, and supply less oxygen to our tissues. Iron is stored in the liver, spleen, and bone marrow which can be drawn on to supply extra iron for hemoglobin production. Anemia occurs when someone is iron deficient. Iron deficiency is most important and needed during growth. Iron is most needed in infancy, adolescence, childhood, elderly, and pregnancy. Poor absorption in he intestinal tract is a large factor for iron deficiency along with calcium, and zinc, because they are difficult to absorb. Iron absorption is a slow process usually taking between 2 and 4 hours. Natural ferrous iron is absorbed much better than in the ferric form. Because the body conserves iron this can also give rise to toxicity if too much iron is consumed. Iron lost from the body must be replaced thought dietary sources. There are many factors in which iron is reduced in our body. Taking antacids or low stomach acid can diminish iron absorption. It is also believed that certain food preservatives found in meats, soft drinks, produce, and other food items may also diminish iron absorption. Having low copper levels in the body can also contribute to lower iron levels as it is important for the body to have all the right minerals since they all work synergistically. Any imbalance of these minerals will affect iron in the body, especially high levels of calcium which may compete with iron. The iron that comes from mean, known as heme iron, is different than the iron that comes form vegetarian sources. Heme iron is more readily absorbed than iron from plant sources, however, both are important. For cases of iron deficiencies it is recommended to have "heme" iron. Some of the best sources of iron include: egg yolks, chard, spinach, dandelion, prunes, apricots, raisins, whole wheat and grains such as millet and brown rice , blackstrap molasses, beef, liver, chicken, lamb, and other meats and organ meats. dried peas, lima beans, kidney beans, soy beans, green peas, almonds, brazil nuts, and most seeds. Iron is mainly used in the treatment of iron deficiency
Copper
Copper has been a known essential trace mineral and its use and function are essential with other trace minerals. For the right chemical reactions to occur in the body, it is essential for the ratios of these essential minerals to be adequate. Copper is important for enhancing the absorption of iron. Copper also plays a significant role in bone production, and also enhances production of ATP (fuel for the cells). It is important for the body to have the right copper and iron ration since work both in conjunction as well as opposition of one another. An imbalance in the ratio of these minerals can lead to toxicity and many disorders in the body. Some of the best sources of copper are whole grains, primarily buckwheat, whole wheat, shellfish, such as shrimp, and other seafoods, liver, and other organ meats, dried peas, and beans, brazil nuts, almonds, hazelnuts, pecans, and oysters have the highest amounts.Copper is important as a catalyst to the formation of hemoglobin, the oxygen-carrying molecule. Copper is also part of the cytochrome system for cell respiration , an energy releasing process. Copper also helps oxidize vitamin C and works with vitamin c to form collagen (part of cell membranes and the supportive matrix in muscles and other tissues), especially in the bone and connective tissue), as it helps the cross-slinking of collagen fibers and thus supports he healing processes of tissues and aids in proper bone formation. An excess of copper may increase collagen and lead to stiffer and less flexible tissues. Because copper plays a key role in converting T3 and T4 (thyroid hormones) , low copper levels have been associated with reduced thyroid functions, these are just a few of the many role Copper plays in our body.
Manganese
Manganese is an essential mineral important to many enzyme systems in carrying out such functions as energy production, protein metabolism, bone formation, and the synthesis of L-dopamine, cholesterol, and mucopolysaccharides. The human body contains a total of about 15 to 20 mg of manganese. About half of that is in the bones, and the remainder is found in the liver, pancreas, pituitary gland, adrenal glands, and kidneys-the active metabolite organs. Manganese is present in many enzymes in body cells particularly in the mitochondria as manganese -containing super oxide dismutase, an antioxidant enzyme. Sources of manganese include: nuts, whole grains, egg yolks, seeds, pineapples, legumes, (peas and beans), and leafy greens romaine, spinach, mustard greens, and kale) are all good in which these plants are grown. Alfalfa is high in manganese, and black teas and coffee beans. Manganese levels in food are affected by the manganese content in the soil i which the produce is grown. If the soil is low in mineral content, then the produce will be greatly affected, primarily the green leafy vegetables. Grains such as millet, barley and oats contain a lot of manganese in the germ, however, processing results in about 90% o the manganese content to be lost. The functions of manganese is involved in many enzyme systems-that is, it helps to catalyze many biochemical reactions. These and its other functions, shown to be essential in animals, are still under investigation. There are some suggestions that manganese has a close relationship to magnesium. Magnesium may subsitute for manganese in certainb conditions when manganese is deficient. Manganese activates the enzymes necessary for the body to use biotin, thiamin (B1), vitamin C, and choline. It is important for the digestion, and utilization of food, especially proteins, through peptidase activity, and it is needed by the synthesis of cholesterol and fatty acids and in glucose metabolism. As a cofactor in glycolysis, manganese aids glucose metabolism. By activating the arginase enzyme, manganese helps form urea, the end product of protein and ammonia breakdown cleared by the kidneys. Manganese may also be important in the growth and development of normal bone structure and in the formation of muco-polysaccharides, which are needed for healthy joint membranes. Recent studies have shown manganese to activate glycosyltransferase and xylosyltransferase enzymes that are involved in bone formation. Another key enzyme activated by manganese is glutamine synthetase, which helps provide the cells of the small intestine with their primary fuel source-glutamine. This discovery may open the door for increased use of manganese with intestinal problems like inflammatory bowel disease. Manganese may function as a protective antioxidant. Divalent manganese, commonly found in the brain and other tissues, as part of the enzyme superoxide dismutase (SOD), can bind oxygen free radicals, thus protecting the cell membranes, nerve coverings (myelin sheath), and tissue linings, and these are mainly protected by the antioxidant nutrients and enzymes. The manganese present in SOD is found in the mitochondria and this enzyme protects the mitochondrial membrane from destruction, especially from superoxide free radicals Manganese also may play a role i the production of thyroxine, which is essential for thyroid function' its role in lactation, in bone health, in glucose metabolism, and its importance in reproduction. Because manganese seems to be needed in cholesterol synthesis, which is important for sex hormone formation, it may be essential in normal sexuality and reproduction.
It is important to understand why these vitamins and minerals are so essential for our health. Below is a brief description of each vitamin and mineral, and the beneficial role they play in our body.
Vitamin C
Vitamin C is considered a celebrity amongst the vitamin family. It has many functions and is one of the most critical vitamins in our body. Because humans do not produce vitamin C in the body, we must obtain it from food sources. Vitamin C is found in fruits and vegetables, however, it can be destroyed by heat and light. Vitamin C can be found in most citrus foods such as: tangerines, oranges, lemons, limes, grapefruits, papayas, strawberries, green leafy vegetables such as: spinach, green and red pepper, and broccoli.
One of the most important functions of vitamin C is in the formation and maintenance of collagen. Collagen is essential since it is the basis of all connective tissue. Connective tissue is found in the skin, capillary walls, joint linings, vertebral disks, arterial walls, teeth, and bones. Collagen and vitamin C are needed to give support, help heal the body's wounds, shape the body, and maintain healthy blood vessels. Vitamin C also helps with metabolism and has a positive effect on thyroid function. Vitamin C also stimulates production and regulation of the nervous system hormones. Vitamin C can also be beneficial in the treatment of depression, and has powerful antioxidant properties which help to fight against free-radicals. Free-radicals have been associated with a myriad of disorders ranging from cancer, heart attack and stroke, and immunological disorders. Vitamin C has been shown through research to stimulate the immune system with these powerful antioxidant abilities. Because of all these functions, vitamin C may help with the management and prevention of many illnesses.
The Vitamin B family:
Because there is a growing rate of vitamin B deficiency, it is crucial to not only eat a balanced diet, but to also properly supplement ones own diet with a B complex vitamin. The B family of vitamins are among the most important vitamin family because of the role they play in metabolism, the nervous system, and the digestive system. The vitamin B family are all involved in turning the food we eat into useable energy in order for the body to function. The B vitamins include: thiamin, riboflavin, niacin, B6, B12, folic acid, biotin, and pantothenic acid. Some B vitamins work solely to turn the food we eat into useable energy, while others have additional roles. For example: Thiamin (B1) assists the nervous system, heart muscle, and regulates the appetite. Riboflavin (B2) plays a role in mucous membrane formation and skin formation. B6 helps maintain normal homocysteine levels in the blood, which is an amino acid that helps reduce the risk of heart disease. Folic acid (B9) helps form the brain and spinal cord during fetal development, and is involved in cell division and red blood cell formation. Vitamin B12 is the only B vitamin not found in plant foods, and thus needs to be supplemented especially for those who are vegan. The B vitamins are widespread in the food supply. B vitamins are found mostly in green vegetables, meats, dairy and fortified foods.
Thiamin: B1
Thiamin has many functions. It plays an important metabolic role in the cellular production of energy, mainly in glucose metabolism. Because B1 is needed for carbohydrate metabolism, it is essential for the consistent growth in children. B1 is destroyed by heat, so ensuring you get the right amount from whole uncooked sources is key. B1 is also very effective at stabilizing the appetite, improving digestion and assimilation of nutrients. Lactation and fertility are also supported by B1 function. B1 is essential for the health of our nerves and nervous system due to its key role in the synthesis of acetylcholine. B1 is crucial for nervous system function, mood stabilizing, energy enhancing , and stress reduction. Some of the main sources of B1 include: Dates, broccoli, onions, parsley, kelp, lentils, nutritional yeast, almonds, avocados, barley, pecans, wild rice, wheatgrass, all kinds of sprouts, goji berries, and garlic. B1 is metabolized by the liver and excreted through the urine.
Riboflavin: B2
Because B2 is found in small quantities in B vitamin containing foods, this could be a culprit for B2 deficiency. Proper supplementation will help to avoid a B2 deficiency. The richest source of vitamin B2 is found in brewer's yeast, liver, tongue, organ meats, eel, mackerel, herring, trout, shellfish, dark leafy greens, and millet. B2 has an important function of being the precursor for two coenzymes that are crucial for energy production. B2 is essential in cell respiration helping each cell use oxygen efficiently. The role B2 plays in the cellular utilization of oxygen is important for good vision, healthy skin, nails, hair, and for the proper growth of all cells. Research has shown B2 has a synergistic relationship to its counterparts Niacin/B3 and pyridoxine/B6. One important way the body makes niacin is through the conversion from the amino acid tryptophan, which requires B2 in order for the conversion to happen. B2 is used for many disorders such as eye disorders, fatigue, acne, dermatitis, eczema, skin ulcers, digestive difficulties, and headaches.
Niacin: Vitamin B3
Niacin/B-3 assists in the metabolism and utilization of proteins, fats, and carbohydrates. Vitamin B3 can be manufactured from the essential amino acid tryptophan. The best sources of vitamin B3 are liver, organ meats, poultry, fish, and peanuts. All of these food sources contain both niacin and tryptophan. Halibut, tuna, and salmon are among the richest sources of niacin. Other good sources of niacin include: yeast, dried beans, wheat germ, peas, whole grains, avocados, figs, prunes, milk and eggs (for the tryptophan content), and dates. The milling process of whole grains can remove up to 90% of the niacin, which is why many whole grain products are enriched with niacin. Niacin is involved in more than 50 different metabolic reactions in the human body. Niacin is a vital precursor for the coenzymes that supply energy to the body cells.The coenzymes of of niacin help breakdown and utilize proteins, fats, and carbohydrates. Vitamin B3 also stimulates circulation , reduces cholesterol levels in the blood in some, and is important in the health of the nervous system and brain function. Niacin supports the tissues of the tongue, skin, and digestive tract. This important vitamin is needed for the synthesis of sex hormones such as estrogen, progesterone, and testosterone, as well as other corticosteroids. Niacin has been shown in research to be required for the bodies production of DNA. Without a sufficient supply of niacin, the risk of genetic damage has been shown to increase. There is some research showing that niacin has an effect on insulin metabolism. Research has also shown high doses of Niacin have been linked to elevated homocysteine levels which can be very dangerous for anyone who is at risk for cardiovascular disease. Niacin helps increase energy through improving food utilization, and has been used beneficially for treatment of fatigue, irritability, and digestive disorders such as diarrhea, constipation, and indigestion. Niacin may also stimulate hydrochloric acid production, regulate blood sugar, and is effective in helping to relieve stress and anxiety. Niacin has been beneficial in its use for headaches and migraines as it promotes vasodilation and blood flow. Niacin has also been used to stimulate sex drive and sexual performance, as well as detoxify the body and protect it from outside toxins. Niacin is metabolized by the liver and excreted by the kidney.
Pyridoxine: Vitamin B6
Vitamin B6 is a very important B vitamin, especially for women. The vitamin seems to be linked with hormone production and regulation, and water balance. B6 is related to three compounds found in food. Pyridoxine, pyridoxal, and pyridoxamine. Pyridoxine is absorbed readily by the small intestine and used throughout the body in a multitude of functions. Fasting and reducing diets usually deplete the vitamin B6 supply unless it is supplemented. Usually within 8 hrs, much of the excess is excreted through the urine, while' some B6 is stored in muscle. It is also produced by the intestinal bacteria. Sources of vitamin B6 are meats and organ meats such as liver, whole grains, especially wheat, wheat germ, fish, poultry, egg yolk, soybeans, dried beans, peanuts, walnuts, bananas, prunes, potatoes, cauliflower, cabbage, collards, turnips, mustard greens, spinach, bell peppers, avocados, and raw sugarcane. Even though these are good sources of B6, this vitamin is destroyed by heat. B6 has many metabolic functions. It is key in amino acid metabolism, and in the central nervous system, where it supports production of gamma-aminobutyric acid (GABA). The conversion of tryptophan to niacin and arachidonic acid and prostaglandin E2 requires vitamin B6 in order for these conversions to happen. B6 and its coenzymes are important in the utilization of all food sources for energy, and in facilitating the release of glycogen (stored energy) from the liver and muscles. B6 assists in antibody and red blood cell production (hemoglobin synthesis), and in the synthesis of and functioning of both DNA and RNA. By helping maintain the balance of sodium and potassium in the body, B6 aids fluid balance and regulation, the electrical functioning of the nerves, heart, and musculoskeletal sysem. B6 is needed to help maintain a normal magnesium levels in the cells, which is important for these functions to occur. The neurotransmitters norepinepherine, acetylcholine, and the allergy regulator histamine, are all important body chemicals that depend on the active coenzyme of vitamin B6 in their metabolism. Also, the brain needs B6 to convert tryptppham to serotonin, another important antidepressant neurotransmitter.
B6 is plays a key role in protein metabolism. Many amino acid reactions depend on vitamin B6 to assist in the transport of amino acids across the intestinal mucosa into the blood and from the blood into the cells. B6 along with other enzymes, helps build amino acids and break them down. B6 it is especially related to the production and metabolism of choline, methionine, serine, cysteine, tryptophan, and niacin. During pregnancy, the body has a higher requirement for B6 since it important for maintaining the mothers hormonal and fluid balance, and for the baby's developing nervous system. There is a connection between high estrogen levels in the body and the need for more B6. This connection may be related to the metabolic processing of estrogen in the liver. Some of B6's uses include stress management, fatigue, water retention and hormone imbalance, PMS, anemia, diabetes, low blood sugar, headaches, nervous disorders, loss of sex drive, and hair loss to name a few.
Folic Acid: B9
Folic acid is essential for healthy nervous system and for brain function. Found in plant based sources such as leafy green vegetables, folic acid affects physical, mental, and emotional health. Folic acid is also essential for women who are lactating, as this vitamin improves lactation. Folic acid also contains PABA (another vitamin), and thus tends to be very sensitive. Folic acid is destroyed by heat, cooking, light, an acid pH below 4, and many food processing methods. The best known sources of folic acid are spinach, chard, asparagus, beet greens, kale, broccoli, liver, kidney, and brewers yeast to name a few. Sources of Folic acid must come form unprocessed sources in order to get the optimal amount. Because we live in a society where processed food is ubiquitous folic acid deficiency is extremely common. One important function of folic acid is in the assistance in red blood cell production. Along with vitamin B12 and vitamin C , folic acid helps in the breakdown and utilization of protein. Folic acid is also used in the formation of DNA and RNA. Because this vitamin is important in the division of cells in the body, it is even more crucial to have higher amounts of folic acid during pregnancy when there is rapid cell multiplication. Folate's relationship to brain function is one of the most critical. It helps maintain the body's supply of methyl groups by balancing brain neurotransmitters levels (epinephrine and norepinephrine). Folate helps maintain supplies of tetrahydrobiopterin, a folate-like molecule needed for production of other brain neurotransmitters like serotonin. Some important uses of folic acid are for patients who have psoriasis, epileptics, patients with adrenal fatigue, stress. Folic acid is also believed to be beneficial for atherosclerosis, dementia, eye problems, and ischemia, as it possibly helps to improve blood circulation. Higher doses of folic acid are used to help treat cervical dysplasia. Typically folic acid deficiencies can result from: inadequate nutrition such as lack of fresh vegetables, alcoholism, malabsorption, and metabolic problems.
Cobalamin: Vitamin B12
Vitamin B12 is the only vitamin which contains the essential mineral cobalt. Cobalt is needed to make B12 which is why it is essential to our health. Vitamin B12 was first discovered in the mid 1920s to help treat "pernicious anemia" which can be fatal by causing neurological degeneration. Prior to the discovery of B12/Cobalamin, liver was used to treat this condition since it contains high amounts of B12. However, liver did not work in curing pernicious anemia in all patients. The body doesnt' actually need large amounts of B12, but higher doses are used especially in the case of pernicious anema. In order for vitamin B12 to be properly absorbed in the stomach, enzymes produced by the parietal cells which help to make hydrochloric acid are needed. This enzyme is known as "intrinsic factor", and vitamin B12 is known as "extrinsic factor". Often times when there is a vitamin B12 deficiency, it is usually due to a deficiency in the "intrinsic factor". Hydrochloric acid is very important in the body since if helps in the absorption of B12. If hydrochloric acid production is lessened or weakened then the absorption of B12 will also be weakened. B12 deficiency is very common in the elderly due to aging and a weakened GI system. For this reason, supplementation of B12 in the elderly is critical. B12 deficiency can occur at any age from a number of reasons such as : stress, aging, surgery, or even a genetic predisposition. Because vitamin B12 is stored in the liver, kidney, pancreas, brain, blood, and bone marrow, it can store in the body for several years; this is why deficiencies of B12 can take up to several years to develop. B12 is mostly found in animal protein foods, however, some fermented foods such as miso and tempeh also contain B12, but in smaller amounts, and dependent on the fermentation process. Our bodies also synthesize B12 from certain bacteria, but digestion and absorption must be optimally functioning in order for this to occur. Sources such as oily fish like mackerel, herring, trout, crab, scallops, shrimp, liver, other organ meats, egg yolks, and milk products are among the highest in B12. One of the main functions of B12 is in the metabolism of nerve tissue and for the health of our overall nervous system. Myelin Sheath is the outer covering of our nerves and without adequate vitamin B12, this protective layer does not form properly. Vitamin B12 is especially important for children since it stimulates growth and appetite. B12 along with many other vitamins is also needed for the formation of red blood cells, however, if B12 is deficient this is when pernicious anemia will occur affecting the red blood cells.
Pantothenic Acid: Vitamin B5
Pantothenic acid is found in yeasts, molds, bacteria, plant and animals cells, in human blood, plasma, and lymph fluid. Known as coenzyme A (CoA), this vitamin is essential for the healthy metabolism of our body. CoA is somewhat stable and so some exposure to heat will not destroy it like some of the other B vitamins. Known as the "anti-stress" coenzyme, some of the richest sources of vitamin B5/Pantothenic acid are organ meats, brewers yeast, egg yolk, whole-grain cereals, mushrooms, avocados, cheese, peanuts, dried beans, and many vegetables. B5 is also made by out intestinal flora within our gastrointestinal tract. The function of pantothenic Acid (coenzyme A), is closely involved in adrenal cortex functions, hence its reputation as the "antistress" vitamin. B5 supports adrenal functions and the production of adrenal hormones. These hormones help with the body's metabolism and to counteract stress. Pantothenic acid is also believed to help with aging and lines through its affect on the skin and nerves. Pantothenic acid is also important in the cellular metabolism of carbohydrates and fats to release energy and also supports the synthesis of acetylcholine, ( an important neurotransmitter agent that works throughout the body in a variety of neuromuscular reactions). B5 is vital in the synthesis of fatty acids, cholesterol, steroids, sphingosines, and phosolipids. It also helps synthesize porphyrin, which is connected to hemoglobin. There is up and coming research in regards to this vitamin and and its relationship to fat metabolism. B6 is used to help treat allergies, adrenal disorders, headaches, arthritis, psoriasis, insomnia, asthma, and infections. Vitamin B5 has also been used after surgery when there is paralysis of the GI tract to stimulate GI pristalsis. Deficiencies of B5 can be anywhere from fatigue to a myriad of other symptoms. Fatigue being the most common. Studies of pantothenic acid deficiency in rats showed increased greying of the fur, decreased growth, and in extreme cases hemorrhage and destruction of the adrenal glands. in humans , the decreased adrenal function caused by B5 deficiency can lead to a variety of metabolic problems. There can be fatigue, mental depression, anxiety, and loss of nerve function to name a few. Insuring your body gets the right amount of B5 is crucial in order to avoid any type of B5 deficiency. B5 also must be taken with other B vitamins in order for the body to utilize it fully.
Iron
Iron is known as a micro-mineral. Mineral elements come from the earth and eventually return to the earth. They can most simply be defined as chemical molecules than cannot be reduced to simpler substances. Around 4-5% of the body's weight is mineral matter, and most is in the skeleton. Some minerals are present in blood, tissue proteins, enzymes, and some vitamins. Like vitamins, minerals do not contain calories or energy in themselves, but they assist the body in energy production. This is why obtaining the full spectrum of essential minerals is important. Deficiencies of many vital minerals are more common than deficiencies of vitamins because our body does not manufacture minerals ( as it does vitamins), and because foods may be enriched with vitamins.
Iron, a trace mineral, has a long history of being the first known mineral to be incorporated into living tissue. Iron is an important mineral and is found in every cell in the body. Most of our body's iron content is within the hemoglobin molecule, which is responsible for carrying oxygen throughout the body. When we lack iron we produce less hemoglobin, and supply less oxygen to our tissues. Iron is stored in the liver, spleen, and bone marrow which can be drawn on to supply extra iron for hemoglobin production. Anemia occurs when someone is iron deficient. Iron deficiency is most important and needed during growth. Iron is most needed in infancy, adolescence, childhood, elderly, and pregnancy. Poor absorption in he intestinal tract is a large factor for iron deficiency along with calcium, and zinc, because they are difficult to absorb. Iron absorption is a slow process usually taking between 2 and 4 hours. Natural ferrous iron is absorbed much better than in the ferric form. Because the body conserves iron this can also give rise to toxicity if too much iron is consumed. Iron lost from the body must be replaced thought dietary sources. There are many factors in which iron is reduced in our body. Taking antacids or low stomach acid can diminish iron absorption. It is also believed that certain food preservatives found in meats, soft drinks, produce, and other food items may also diminish iron absorption. Having low copper levels in the body can also contribute to lower iron levels as it is important for the body to have all the right minerals since they all work synergistically. Any imbalance of these minerals will affect iron in the body, especially high levels of calcium which may compete with iron. The iron that comes from mean, known as heme iron, is different than the iron that comes form vegetarian sources. Heme iron is more readily absorbed than iron from plant sources, however, both are important. For cases of iron deficiencies it is recommended to have "heme" iron. Some of the best sources of iron include: egg yolks, chard, spinach, dandelion, prunes, apricots, raisins, whole wheat and grains such as millet and brown rice , blackstrap molasses, beef, liver, chicken, lamb, and other meats and organ meats. dried peas, lima beans, kidney beans, soy beans, green peas, almonds, brazil nuts, and most seeds. Iron is mainly used in the treatment of iron deficiency
Copper
Copper has been a known essential trace mineral and its use and function are essential with other trace minerals. For the right chemical reactions to occur in the body, it is essential for the ratios of these essential minerals to be adequate. Copper is important for enhancing the absorption of iron. Copper also plays a significant role in bone production, and also enhances production of ATP (fuel for the cells). It is important for the body to have the right copper and iron ration since work both in conjunction as well as opposition of one another. An imbalance in the ratio of these minerals can lead to toxicity and many disorders in the body. Some of the best sources of copper are whole grains, primarily buckwheat, whole wheat, shellfish, such as shrimp, and other seafoods, liver, and other organ meats, dried peas, and beans, brazil nuts, almonds, hazelnuts, pecans, and oysters have the highest amounts.Copper is important as a catalyst to the formation of hemoglobin, the oxygen-carrying molecule. Copper is also part of the cytochrome system for cell respiration , an energy releasing process. Copper also helps oxidize vitamin C and works with vitamin c to form collagen (part of cell membranes and the supportive matrix in muscles and other tissues), especially in the bone and connective tissue), as it helps the cross-slinking of collagen fibers and thus supports he healing processes of tissues and aids in proper bone formation. An excess of copper may increase collagen and lead to stiffer and less flexible tissues. Because copper plays a key role in converting T3 and T4 (thyroid hormones) , low copper levels have been associated with reduced thyroid functions, these are just a few of the many role Copper plays in our body.
Manganese
Manganese is an essential mineral important to many enzyme systems in carrying out such functions as energy production, protein metabolism, bone formation, and the synthesis of L-dopamine, cholesterol, and mucopolysaccharides. The human body contains a total of about 15 to 20 mg of manganese. About half of that is in the bones, and the remainder is found in the liver, pancreas, pituitary gland, adrenal glands, and kidneys-the active metabolite organs. Manganese is present in many enzymes in body cells particularly in the mitochondria as manganese -containing super oxide dismutase, an antioxidant enzyme. Sources of manganese include: nuts, whole grains, egg yolks, seeds, pineapples, legumes, (peas and beans), and leafy greens romaine, spinach, mustard greens, and kale) are all good in which these plants are grown. Alfalfa is high in manganese, and black teas and coffee beans. Manganese levels in food are affected by the manganese content in the soil i which the produce is grown. If the soil is low in mineral content, then the produce will be greatly affected, primarily the green leafy vegetables. Grains such as millet, barley and oats contain a lot of manganese in the germ, however, processing results in about 90% o the manganese content to be lost. The functions of manganese is involved in many enzyme systems-that is, it helps to catalyze many biochemical reactions. These and its other functions, shown to be essential in animals, are still under investigation. There are some suggestions that manganese has a close relationship to magnesium. Magnesium may subsitute for manganese in certainb conditions when manganese is deficient. Manganese activates the enzymes necessary for the body to use biotin, thiamin (B1), vitamin C, and choline. It is important for the digestion, and utilization of food, especially proteins, through peptidase activity, and it is needed by the synthesis of cholesterol and fatty acids and in glucose metabolism. As a cofactor in glycolysis, manganese aids glucose metabolism. By activating the arginase enzyme, manganese helps form urea, the end product of protein and ammonia breakdown cleared by the kidneys. Manganese may also be important in the growth and development of normal bone structure and in the formation of muco-polysaccharides, which are needed for healthy joint membranes. Recent studies have shown manganese to activate glycosyltransferase and xylosyltransferase enzymes that are involved in bone formation. Another key enzyme activated by manganese is glutamine synthetase, which helps provide the cells of the small intestine with their primary fuel source-glutamine. This discovery may open the door for increased use of manganese with intestinal problems like inflammatory bowel disease. Manganese may function as a protective antioxidant. Divalent manganese, commonly found in the brain and other tissues, as part of the enzyme superoxide dismutase (SOD), can bind oxygen free radicals, thus protecting the cell membranes, nerve coverings (myelin sheath), and tissue linings, and these are mainly protected by the antioxidant nutrients and enzymes. The manganese present in SOD is found in the mitochondria and this enzyme protects the mitochondrial membrane from destruction, especially from superoxide free radicals Manganese also may play a role i the production of thyroxine, which is essential for thyroid function' its role in lactation, in bone health, in glucose metabolism, and its importance in reproduction. Because manganese seems to be needed in cholesterol synthesis, which is important for sex hormone formation, it may be essential in normal sexuality and reproduction.