Folate And Folic Acid
Folate is a B vitamin found in many foods. The manmade form of folate is called folic acid.
Folate is also known as folacin and vitamin B9.
- the body form healthy red blood cells
- reduce the risk of birth defects called neural tube defects, such as spina bifida, in unborn babies
A lack of folate could lead to folate deficiency anaemia.
Increasing B Vitamins Doesnt Increase Energy Production
Think of it this way: You cant drive your car if the gas tank is completely empty. You need some gas in the tank to make your engine run. But your car wont drive any faster on a full tank of gas than it will on a half a tank. And if your gas tank is full and you keep pumping in fuel anyway, itll just run out all over your shoes.
If you feel a burst of energy after drinking one of these drinks, youre probably feeling the effects of sugar and caffeine rather than the B vitamins.
Thats much the way it works with B vitamins: If you are completely deficient in one or more B vitamins, your cellular energy production will be impactedand youre probably not going to be feeling very well. However, if your B vitamin status is even moderately good, taking extra B vitamins wont increase your cellular energy production. And if you take in more B vitamins than your body can use or store, the excess will simply spill overin this case, into your urine. With any luck, it ends up flushed down the drain .
Whats In Brain Boost On
L-TheanineL-Theanine is a major mental focus substance naturally occurring in green tea. In clinical research, its been found to help enhance attention. Among its many benefits, l-theanine:
- Improves focus and clarity
- Has a gentle, relaxing effect without making you sleepy
- Doesnt give you the jitters since its caffeine-free
Vitamins B6, B12, and Folate
B vitamins are particularly important for mental energy because they are at the center of our cellular energy metabolism and are crucial for brain function. We use the most effective vitamin B6 forms, along with the more expensive methyl forms of folate and B12 because they are safer to use and are more natural to the body. Vitamin B6, methylfolate and methylB1 can help:
- Promote positive mood and calmness
- Are essential for the brain to make several major neurotransmitters
- Support memory, other cognitive health and total mental sharpness
The brain is our organ most vulnerable to attack by toxins, including all the environmental toxins and the highly active free radicals that come from air pollutants, passive smoke inhalation, and any form of heated smoke entering the body by way of the lungs. Berries are the most concentrated sources of antioxidants in our foods and are a great way to help defend against free radicals. This proprietary blend:
Read Also: What Vitamins Help With Rheumatoid Arthritis
Effects Of Supplementation With Vitamins And Minerals On Physical Fatigue
Few studies have addressed the effect of supplementation with vitamins and minerals on physical fatigue and data are lacking, especially regarding niacin, pyridoxine or cobalamin. Existing supplementation studies most often use large doses, well above daily nutritional requirements: this helps provide the proof of concept and demonstrates the role of the vitamin or mineral in alleviating physical fatigue but it does not document the appropriate amounts to be given or the nutrient status that should be reached.
6.2.1. Supplementation with Individual B Vitamins and Physical Fatigue
In 16 young athletes, high-dose thiamine supplementation for 3 days markedly increased blood thiamine level and significantly decreased the number of complaints after a cycling exercise, in a subjective fatigue assessment .
A few animal findings support a role of supplementation with pantothenic acid in alleviating muscular fatigue whereas human data are still controversial. During exercise, rats made deficient in pantothenic acid became exhausted more rapidly and their tissue acetyl-CoA levels were lower than in vitamin B5-replete animals. A 2 week supplementation with 2 g/day of pantothenic acid translated into better performance for trained distance runners, with a better use of oxygen and less lactic acid accumulation, but this was not reproduced in another similar study .
6.2.2. Supplementation with Vitamin C and Physical Fatigue
B3 For Energy And The Body
If mushrooms or avocado are on the menu, so is a big dose of B3. Vitamin B3 or niacin gained popularity in the medical field for the treatment of cholesterol. Yet, niacin helps with revving metabolism and stimulating blood flow, much like B5. Vitamin B3 also improves sexual health and energy, giving a boost in the bedroom!
Recommended Reading: What Vitamins Are Good For Seniors
B Vitamins And Physical Energy
Can B vitamins give you a boost in physical energy? Well, yes and no.
First, the âyes.â B vitamins are prominent players in several of the bodyâs energy-production processes. For example, B6 is essential for the chemical breakdown of glycogen â which gives your body the glucose fuel it needs for physical activity. Seen in this light, B vitamins ultimately do contribute to your physical energy levels â though in an indirect sort of way.
B vitamins are prominent players in several of the bodyâs energy-production processes.
So, yes â B vitamins are necessary for energy production on the cellular level, but this doesnât mean that supplementing with B vitamins is going to give you a mighty, noticeable surge in energy . In fact, one study found that female marathon runners who were moderately deficient in folate didnât witness any improvement in treadmill performance after supplementing with folate for 10 weeks.
In short, the real benefit of getting adequate amounts of B vitamins â you can check your B vitamin levels with EverlyWellâs B Vitamins Test â is that youâre giving your cells and tissues the nutrients they need to consistently produce energy, day after day. This, in turn, can contribute to your health and well-being over the long-term.
People Deficient In B Vitamins
Dietary deficiencies are relatively uncommon in the United States and, in the case of B vitamins, it can take weeks of deficiency before symptoms appear. However, some eating patterns can increase the risk of vitamin B deficiencies, such as a vegetarian diet, and deficiencies can also occur if food is scarce due to poverty.
If you believe that you may be deficient in B vitamins, your doctor can do a blood test. If a deficiency is diagnosed, a B complex supplement may be suggested to help correct this deficiency and boost your energy.
Don’t Miss: What Vitamins Improve Egg Quality
Effect Of Supplementation With Vitamins And Minerals On Mental Fatigue And Cognitive Or Psychological Functions
7.3.1. Supplementation with Individual B Vitamins on Mental Fatigue and Cognitive or Psychological Functions
Thiamine supplementation could be effective in preventing cognitive impairment in at-risk situations, i.e., before cognitive dysfunction occurs. In a retrospective cohort study in more than 10, 000 Taiwanese patients with a recently diagnosed alcohol use disorder, those who received thiamine therapy after the diagnosis were compared with a control group without thiamine the treated group had a lower hazard ratio of dementia . Recently, the administration of a synthetic derivative of thiamine in five patients with mild to moderate dementia resulted in improved cognitive ability measured via the Mini-Mental State Examination . An earlier study had assessed the effects of a high dose of thiamine or placebo on 120 young adult women with adequate thiamine status at the study outset. Thiamine status, assessed via transketolase activation, was improved in treated subjects and this was associated with improved attention and a trend toward improved mood .
Supplementation with 250 mg niacin was found to attenuate the disturbed sleep architecture associated with Parkinson disease, probably through a normalization of the function of niacin receptors quoted in .
7.3.2. Supplementation with Vitamin C, Iron, Magnesium or Zinc and Mental Fatigue and Cognitive or Psychological Functions
To Fight Fatigue Irritability And Poor Concentration Power Up With B Vitamins
B vitamins are often called the energy vitamins, but they are more like keys that unlock it.
Fatigue, irritability, poor concentration, anxiety and depressionall can be signs of a B vitamin deficiency. That’s because compounds in the B complex are needed for everything from the healthy maintenance of brain cells to the metabolism of carbohydrates, the brain’s source of fuel. Bs are also necessary for production of neurotransmitters, which regulate mood and conduct messages through the brain.
The B complex includes B1 , B2 , B3 , B6, pantothenic acid, biotin, B12 and folate, also known as folic acid on vitamin bottles. It also includes choline, a nutrient found in eggs that is needed to produce cell membranes and may slow age-related memory loss.
Which B is most important? It’s impossible to say.
“They all have important roles,” says Roxanne Moore, a registered dietitian at the Maryland Department of Education and a spokeswoman for the American Dietetic Association. A varied, healthy diet of lean meats, colorful vegetables and whole grains will usually cover the bases.
The subgroup of B6, B12 and folate is the subject of much research. Sufficient intake lowers rates of birth defects, cardiovascular disease, depression, dementia and Alzheimer’s disease. The three work together and even marginal deficiencies have large effects.
The key is a varied diet. The importance of some nutrients is only now emerging.
Also Check: How To Apply Vitamin C Serum
What Happens If I Take Too Much Vitamin B6
When taking a supplement, it’s important not to take too much.
Taking 200mg or more a day of vitamin B6 can lead to a loss of feeling in the arms and legs known as peripheral neuropathy.
This will usually improve once you stop taking the supplements.
But in a few cases when people have taken large amounts of vitamin B6, particularly for more than a few months, the effect can be permanent.
The effect of taking vitamin B6 at doses between 10 and 200 mg is unclear. So there’s not enough evidence to say how long these doses could be taken for safely.
Mechanisms Of Action And Functions Of B Vitamins
B vitamins act as coenzymes in a substantial proportion of the enzymatic processes that underpin every aspect of cellular physiological functioning. As a coenzyme the biologically active form of the vitamin binds within a protein apoenzyme creating a holoenzyme, thereby increasing the resultant enzymes competence in terms of the diversity of reactions that it can catalyse . In this role, the B vitamins play key interacting roles in the majority of cellular functions. As an example of their ubiquity, the primary bioactive form of vitamin B6, pyridoxal 5-phosphate, is an essential cofactor in the functioning of over 140 separate ubiquitous enzymes required for the synthesis, degradation, and interconversion of amino acids , whereas the active coenzyme form of pantothenic acid, coenzyme A , is an obligatory co-factor for approximately 4% of all mammalian enzymes . Less often B vitamins also function as direct precursors for metabolic substrates for example, CoA is also acetylated to form acetyl-CoA, an intermediate compound in both the generation of cellular energy and the synthesis of multiple bioactive compounds. Similarly, niacin is a precursor for ADP-ribose, which functions in multiple non-enzymatic cellular roles.
Also Check: What Vitamins Are In Areds 2
The Best Guide To Vitamin B12 Energy Supplements
If youve felt tired lately, then its possible that you have actually roamed online and stumble upon the claim that B vitamins can offer you more energy as long as youre not deficient . So is that simply hype or is it right? Lets explore that concern from 2 angles: the role that 3 B vitamins play in mental energy and the function they play in physical energy.
Why? Since B vitamins, it ends up, are deeply included in a few of your brains essential functions and activities. Scientific research study, for example, reveals that both B 9 and B 12 deficiencies can result in total cognitive decrease .
Clearly, then, B vitamin deficiencies are bad for your mental health and energy levels. So will packing up on B vitamins put you on the fast-track to improved psychological performance? Maybe, however for the most part B vitamins just give you a psychological improvement if you were deficient in these vitamins in the very first place .
Theres some proof that B 12 supplements in healthy people can improve awareness and concentration. However most evidence shows that B vitamins only provide you a psychological enhancement if you were deficient in these vitamins in the first location. Also, supplementing with B vitamins might result in subjectively decreased levels of tension throughout intensive cognitive jobs at least according to one study.
So Which Is Right For You: B12 Vs B
While they share some similarities, each of the B-vitamins performs its own duties and is needed in different amounts. As suggested by the wide variety of foods each is found in, it is fairly uncommon to need to supplement all the B-vitamins.
Those with limited diets may benefit from a B-complex vitamin. People are most commonly deficient in vitamins B1, B6, and B12 and will see improvement with singular supplements.
If you and your doctor determine that you need to supplement your diet with additional B-vitamins, consider whether a pill, liquid, or shot delivery system would work best for you.
Foods With B Vitamins
Although B vitamins are naturally found in many foods, they are easily destroyed by alcohol and cooking. Food processing also strips foods of their B vitamin content, especially in white flour, white bread, and white rice.
Because your body cant store all of the B-group vitamins, its important that you continuously get them through your diet. Here are five foods that are high in B vitamins:
1. Whole Grains
Because food processing removes nutrients from grains, you want to eat whole grains that have not undergone this process. Grains high in B vitamins include:
- Brown rice
The Synthesis Of Neurotransmitters Is Dependent On Vitamins B1 B5 B6 B9 And C
Thiamine is required for the synthesis of fatty acids, steroids, nucleic acids and aromatic amino acids, which are precursors to a range of neurotransmitters, including acetylcholine, glutamate and gamma-aminobutyric acid .
Pantothenic acid is required for the synthesis of the neurotransmitter acetylcholine, as shown by experimental studies in rats in which pantothenic acid was depleted using chronic alcohol exposure that displayed a decreased synthesis of acetylcholine in the brain .
In the brain, the aromatic L-amino acid decarboxylase, an enzyme dependent on PLP , catalyzes the synthesis of two major neurotransmitters: serotonin from tryptophan and dopamine from phenylalanine. The synthesis of other neurotransmitters, including glutamate or gamma-aminobutyric acid, is also catalyzed by enzymes that require vitamin B6 as cofactors .
Vitamin B9 enables cerebral methylation processes and this affects the metabolism of the neurotransmitters serotonin and dopamine, which are important in mood regulation. More precisely, folate has been linked to the maintenance of adequate cerebral levels of tetrahydropterin, a key cofactor in the hydroxylation reactions that lead to the synthesis of serotonin and catecholamines. .
Vitamin C is involved in the synthesis and modulation of some hormonal components of the nervous system. It is a cofactor of the enzymes that catalyze the formation of catecholamines: , and of enzymes that are active in the biosynthesis of neuropeptides
Also Check: How Much Vitamin D3 Should A Diabetic Take
How Much Is Enough
In terms of potentially beneficial physiological responses to increased dosage, Eussen et al.s study was particularly interesting in that it also demonstrated a linear negative dose-response up to the maximum dose of 1000 µg/day Vitamin B12 with regards to the reductions in plasma levels of homocysteine. A clear dose response was also evident in a meta-analysis of 25 folic acid studies, with 800 µg/day required to achieve peak reductions in plasma homocysteine of 23%, with the addition of a median dose of 400 µg/day vitamin B12 associated with a further fall of 7% . Interestingly, single doses of folic acid, and chronic supplementation with vitamin B6, folic acid and their combination, all taken at a minimum of 12 times their RDAs have all been shown to improve endothelial function in patient groups or following laboratory induced endothelial dysfunction. These effects were independent of any effect of these vitamins on homocysteine levels . In population studies, intakes of vitamin B6 well in excess of the RDA, along with associated biochemical levels of pyridoxal-5-phosphate, have also been found to be inversely related to a range of inflammatory biomarkers, with those individuals exhibiting higher levels of inflammatory biomarkers requiring several times the RDA of vitamin B6 merely to avoid deficiency .
If Youre Feeling Sluggish Check Out Our Signs You May Need A B12 Boost:
Youre Tired: Fatigue is one of the first signs of a B12 deficiency. Since B12 helps make red blood cells, a dip in production will mean less oxygen to keep your cells going.
You Feel Weak: If you can barely get up the stairs or lift your groceries, your muscles may not be getting enough oxygen.
Youre Anxious or Depressed: Low B12 levels can wreak havoc on our emotions, possibly because B12 is necessary for the production of neurotransmitters like dopamine and serotonin.
You Have Brain Fog: If youve felt like youve been losing your mind lately, and can never find your keys, low B12 may be to blame.
Youre Losing Weight: About 50% of people with a B12 deficiency lose the little bumps on their tongues – or papillae – some of which contain taste buds. This can lead to a decreased appetite and weight loss and may appear as a smooth, swollen, red tongue.
Youve Been Getting a Lot of Colds: B12 is an important player in our immune system, helping to produce white blood cells.
Youre Hands and Feet Have Pins and Needles: Over time, a lack of B12 can lead to nerve damage, causing numbness, weakness and balance issues.
B12 may be nicknamed the energy vitamin, but it does so much more. This important nutrient helps make the DNA in every cell of our bodies, maintains nerve cells, and is integral in the production of oxygen-carrying red blood cells.
Don’t Miss: What Vitamins Should A Man Take On A Daily Basis