Quality Parts and Tools: Part 1
Micronutrients: B Vitamins
In the early 1900’s a paradigm shift, away from the long-held germ theory, led to the acceptance that diseases could also be caused by lack of nutrients, as well as by pathogens. And further today, it can be determined that a lack of nutrients leads to the suppression of the immune system, the suppression of normal functioning of the body’s organ and cellular processes, resulting in the suppression of the body’s ability to regenerate itself thus ALLOWING the body to be at an increased risk of pathogenic infections causing further disease.
Bacteria, yeast, fungi, and (some) plasmids (viruses) destroy and decompose dysfunctional and dying organic matter— it is what they are here on Earth to do.
A healthy individual is covered in bacteria, yeast, and fungi, contains plasmids (viruses), and also harbors parasites, yet they do not always have disease.
Why?
Because these individuals have a functioning immune system and complete set of macro and micro nutrients in their diets, therefore these microorganisms are kept in check and live in symbiosis with the human body— co-habitating in mutual benefit.
A sick, malnourished, and immunosuppressed individual is also covered in bacteria, yeast, and fungi, contains plasmids (viruses), and also harbors parasites…and once the tipping point of the body’s ability to maintain itself “above the waters” and the threshold of a certain level of immunosuppression is crossed, these microorganisms will begin to decompose the dysfunctional and dying organic matter on your body. Depending on the ability to receive proper nutrients and CNS control, the body will continue to progressively dis-ease until its death.
Introduction to new and different microorganisms, or an abundance of them at once, can result in the individual becoming “sick” (which is why young kids frequently get “sick” as their immune system is being built) with things like fever, diarrhea, cough, runny nose, redness and swelling of the area “infected” (inflammation is a good thing), amongst other symptoms—but these are symptoms of the immune system responding… NOT necessarily the infection itself. There is a difference.
An additional component of infectious processes is their waste products, which can cause oxidative stress (cellular and DNA damage by the stealing of electrons), but we will save this topic of conversation for when we discuss the systems of waste removal in the next article.
When we are wanting to identify states of disease or dis-ease, we look to the loss of FUNCTION of cells, tissues, organs, and organ systems— NOT at their symptoms.
If you look at symptoms and treat symptoms like many doctors do, you will NEVER fully heal as you will have not identified and removed the problem(s).
When you want to heal from dis-ease or disease, you can take “medicines and drugs” to help target certain processes in an adjunctive manner, but if you ever expect to fully heal and prevent recurrence, you will need to rebuild, regenerate, and re-establish full control of your immune system and bodily functions through nutrients.
Period and full stop.
Nutrient deficiency can come from lack of macronutrients (materials and supplies) but most of what we see here in America is nutrient deficiencies from lack of micronutrients (vitamins and minerals).
In Quality Parts and Tools: Part 1 and Part 2, we will discuss the vitamins, and in Part 3 we will discuss the minerals.
Vitamins are classified largely by their solubility: water soluble and fat soluble.
FOR THE PURPOSE OF THIS ARTICLE, IF YOU ARE NOT FAMILIAR WITH THE TERMS USED, PLEASE USE THIS GLOSSARY OF DEFINITIONS LINK TO HELP YOU BETTER UNDERSTAND. WE WILL DO OUR BEST TO BREAK THIS DOWN INTO LAY TERMS SO THE AVERAGE PERSON CAN UNDERSTAND COMPLEX HUMAN PHYSIOLOGICAL PATHWAYS.
THIS IS HOW YOUR BODY WORKS. CHEMICAL REACTIONS HAPPEN INSIDE YOUR BODY BILLIONS UPON BILLIONS OF TIMES SIMULTANEOUSLY EACH DAY. THESE NUTRIENTS ARE THE CHEMICAL COFACTORS, ENZYMES, REAGENTS, ETC. OF THESE CHEMICAL REACTIONS, ALL OF WHICH ARE NECESSARY FOR LIFE’S EXISTENCE, VITALITY, AND HEALTH.
IT IS NOT A MATTER OF WHETHER OR NOT YOU “WANT” TO TAKE THESE NUTRIENTS IN, YOU SIMPLY MUST IN ORDER TO SURVIVE.
FAILURE TO DO SO WILL RESULT IN VARIOUS FORMS OF DISEASE THAT CAN AND WILL PROGRESS TO DEATH
Vitamin B1
Names: Thiamine or Thiamin
Essential- meaning the body can’t produce it, you must consume it.
Quality Sources:
grass-fed meats
wild caught fish
pasture-raised or wild poultry
pistachios, cashews, almonds, brazil nuts, macadamia nuts, and pine nuts
spirulina
hibiscus tea
Functions:
metabolism of carbohydrates, fats, and amino acids.
creates ATP (energy molecule)
protects nerves
protects the heart
increases red blood cell production (oxygen carrying capacity)
boosts immune system
Deficient disease processes: usually seen with poor diets, inadequate vegetarian diets, inadequate vegan diets, infants of inadequate vegetarian or vegan diets, low stomach acid (higher pH), and malabsorption disease processes of the GI tract and liver.
chronic fatigue
loss of appetite
Wernicke-Korsakoff syndrome
neurodegenerative diseases such as Alzheimer’s
maple syrup urine disease
Beri-beri (wet and dry) which affects the nervous, cardiovascular, and digestive systems, causing numbness, weakness, atrophy, and eventually death.
Dosing
FDA recommended (for adults): originally 1.5 mg per day, but has since been reduced to 1.2 mg per day.
Actual nutritional dose: 25 mg - 100 mg.
Daily therapeutic doses: 100 mg - 1000 mg
Toxicity: Thiamine toxicity is uncommon; as excesses are readily excreted, although long-term supplementation of amounts larger than 3 grams have been known to cause toxicity. Oral mouse LD50 = 8224 mg/kg, oral rat LD50 = 3710 mg/kg. (LD = Lethal Dose.)
Vitamin B2
Names: Riboflavin, Riboflavine, Lactoflavin
Essential nutrient, meaning you must consume it.
Quality Sources:
Pasture raised poultry eggs
grass-fed meats
grass-fed liver and heart
grass-fed milk/dairy
Functions:
Component of FMN and FAD coenzymes
detoxification pathways
growth and development
metabolism of fats, drugs, and steroids
metabolism of iron and vitamin B6
formation of glutathione
Deficient disease processes - seen with poor and limited diets, low stomach acid (higher pH), and malabsorption disease processes of the GI tract and liver.
loss of FAD/FMN functions and chemical reactions
chronic fatigue
skin disease processes
angular stomatitis- lesions/cracks in the corner of the mouth
mouth and throat swelling
hair loss
reproductive dysfunction (men and women)
liver degeneration
nervous system degeneration; neurodegenerative diseases
Dosing:
Vitamin B3
Names: niacin (flushing form), nicotinic acid, niacinamide (active form), nicotinamide (active form), pyridine-3-carboxylic acid, pyridine-3-carboxamide (active form)
Non-essential- can be made with tryptophan and riboflavin (but require MEAT intake). One NE (niacin equivalent) equals 1 mg of niacin or 60 mg of tryptophan (conversion rate required in amount of tryptophan to make niacinamide)
Quality Sources:
wild yeast
grass-fed meat
pasture raised poultry
red fish
grass-fed dairy and products
niacin found in grains and corn is bound to sugar forming glycosides which makes it have tremendously low bioavailability (absorption and use), as well as makes them highly toxic substances (don’t eat grains and corn, or vitamins derived from grains and corn).
Functions as NAD: more than 400 enzymes dependent on it for various reactions.
production of energy through NAD
essential for the regeneration of components of detoxification and antioxidant systems (SOD and Glutathione)
NAD functions most often in energy-producing reactions involving the degradation (catabolism) of carbohydrates, fats, proteins, and alcohol
NADP serves in biosynthetic (anabolic) reactions, such as in the synthesis of fatty acids, steroids (e.g., cholesterol, bile acids, and steroid hormones), and building blocks of other macromolecules
neuroprotectant
niacinamide at 3,500 mg per day it prevents cell death and mediates inflammation
niacinamide prevents brain infarctions/cell death
niacinamide prevents drug and toxin induced hepatotoxicity (protects the liver)
niacinamide promotes P53 tumor killing gene/peptide
niacinamide protects DNA from alteration/change/damage by toxins/pathogens
niacinamide promotes regeneration of DNA
niacinamide protects the beta islet cells of the pancreas in T1 diabetics
niacinamide reverses abnormal estrous cycles
niacinamide reverses insulin resistance
niacinamide is therapeutic in relieving endogenous endocrine disorders in PCOS (poly cystic ovarian syndrome)
niacinamide reverses non-alcoholic fatty liver disease
niacinamide is successfully used in treatment of several inflammatory dermatologic conditions, such as rosacea and other skin based autoimmune diseases.
“Therapeutic doses of NAD precursors repeatedly provide dramatic therapeutic benefit for rheumatoid arthritis, type 1 diabetes, multiple sclerosis, colitis, other autoimmune diseases, and schizophrenia in either the clinic or animal models. Collectively these observations support the idea that autoimmune disease may in part be considered as localized pellagra manifesting symptoms particular to the inflamed target tissues.” (kabooooom)
Deficient disease processes- seen with poor and limited diets, low stomach acid (higher pH), and malabsorption disease processes of the GI tract and liver.
dysfunction and incomplete use of the 400 enzymatic processes necessary with NAD, especially in those who follow a meatless and/or low protein diet.
pellagra- “generally associated with people whose chief dietary staple consisted of grains, wheat, corn, or sorghum with low-intake of dietary sources of tryptophan (meat).”
sun-sensitive dermatitis, diarrhea, and delirium/dementia
Symptoms related to the digestive system include inflammation of the mouth and tongue ("bright red tongue"), vomiting, constipation, abdominal pain, and ultimately, diarrhea.
Gastrointestinal disorders and diarrhea contribute to the ongoing malnourishment of the patients.
Neurologic symptoms include headache, apathy, fatigue, depression, disorientation, psychosis, and memory loss.
Dosing
FDA recommended: originally 20 mg per day, and reduced that down to 16 mg per day recently.
Actual daily nutritional dose- 50 mg - 100 mg per day.
Daily therapeutic doses 100 mg - 3500 mg per day
Toxicity:
Niacin (NOT niacinamide): hepatotoxicity (liver) seen in dosages exceeding 3,000 mg per day. LD 50 oral in rats is a flat 7,000 mg per day.
Niacinamide: hepatotoxicity (liver) seen in dosages exceeding 10,000 mg per day. LD 50 oral in rats is 3,500 mg per kg (bodyweight) per day.
Always supplement with Niacinamide, and not Niacin.
Vitamin B5
Names: Pantothenic acid, pantothenate
Essential nutrient: meaning you must consume it through food or supplementation.
Quality Sources:
grass-fed animal organs (liver and kidney)
wild caught fish
grass-fed milk products
pasture raised poultry eggs
avocados
mushrooms
sweet potatoes
Bacteria in the gut can also produce some pantothenic acid but not enough to meet dietary needs.
Functions:
is a precursor in the synthesis of coenzyme A.
generates energy from the metabolism of fat, carbohydrates, and proteins
synthesis of essential fats, cholesterol, steroid hormones, vitamins A and D, the neurotransmitter acetylcholine, and in the fatty acid β-oxidation pathway
coenzyme A derivatives are also required for the synthesis of the hormone, melatonin necessary for the sleep cycle
synthesizes a component of hemoglobin called heme
metabolism of a number of drugs and toxins by the liver requires coenzyme A
coenzyme A regulates the activity of peptide hormones, including those produced by the pituitary gland
accelerate the closure of skin wounds and increase the strength of scar tissue in animals
Deficient disease processes (considered rare)
inability to run chemical processes listed above under “functions”
hepatitis and serum toxicity
nerve/myelin sheath degradation/degeneration
peripheral neuropathies
damage to the adrenal glands
rapid breathing, tachycardia, and convulsions
Dosing
FDA recommended: originally at 10 mg per day, and reduced it to 5 mg per day.
Actual daily nutritional dose: 50 mg - 100 mg per day
Daily therapeutic doses: 100 mg - 1000 mg per day depending on degree of deficiency and disease process
Toxicity: Little or no toxicity has been associated with dietary and supplemental pantothenic acid such that no tolerable upper intake level (UL) has been set
Vitamin B6
Names: pyridoxine, pyridoxal, pyridoxamine.
Active forms: Pyridoxal 5’ phosphate (PLP) and pyridoxamine 5’ phosphate (PMP)
Essential: meaning you must consume it through your diet
Quality Sources:
wild caught fish
grass-fed meats
pasture raised or wild poultry meats
grass-fed beef liver and other grass-fed animal organ meats
potatoes and other starchy root-vegetables
non-citrus fruits
tree nuts
Functions: involvement in more than 100 enzyme reactions, mostly concerned with protein metabolism
involved in amino acid metabolism
role in cognitive development through the synthesis of neurotransmitters serotonin and dopamine
involved in gluconeogenesis and glycogenolysis—creating energy from stored energy in the liver
promotes lymphocyte and interleukin-2 production (immune system function), and hemoglobin (oxygen carrying capacity) formation
required to create NAD from tryptophan
nucleic acid (DNA precursors) synthesis
homocysteine metabolism
Deficient disease processes-usually seen with poor diets, inadequate vegetarian diets, inadequate vegan diets, infants of inadequate vegetarian or vegan diets, low stomach acid (higher pH), and malabsorption disease processes of the GI tract and liver.
scaling on the lips and cracks at the corners of the mouth
red and swollen tongue
mouth ulcers
depression and confusion
weakened immune function
cardiovascular disease
behavioral disorders
neurological disease, demyelination, CNS suppression
tissue necrosis
pregnancy complications, morning sickness and nausea
increased menstrual cycle complications
prevents the formation of NAD from tryptophan
Dosing
FDA recommended: originally 2 mg per day, but has reduced it down to 1.7 mg per day.
Actual nutritional dose: 50-100 mg per day
Daily therapeutic doses: 100 mg- 200 mg per day
Toxicity-1,000-6,000 mg of oral pyridoxine per day for 12–40 months can cause severe and progressive sensory neuropathy characterized by ataxia (loss of control of bodily movements). LD 50 for rats was 4 g per kg.
Vitamin B7:
Names: Biotin
Essential: meaning you must consume it through your diet
Quality Sources:
grass-fed beef liver and other grass-fed animal organ meats
egg yolks
grass-fed milk and dairy products/cheese
wild caught fish
grass-fed meats
pasture raised or wild poultry meats
avocado
Functions:
used in cell growth, the production of fatty acids, metabolism of fats, and amino acids
plays a role in the Kreb cycle (energy production)
helps with the transfer of carbon dioxide.
used in maintaining a steady blood sugar level.
strengthens hair and nails.
essential for normal fetal development.
essential for growth/regeneration
Deficient disease processes- seen with vegetarians, vegans, infants of vegetarians or vegans, low stomach acid (higher pH), and malabsorption disease processes of the GI tract and liver.
Dosing
FDA recommended: originally at 300 mcg per day, now reduced to 30 mcg per day (0.3 mg down to 0.03 mg per day)
Actual nutritional dose: 1,000 mcg - 5,000 mcg (1 mg - 5 mg)
Daily therapeutic doses: 5,000 mcg - 200,000 mcg (5 mg - 200 mg) per day depending on particular state of disease process or deficiency
Toxicity: LD50 Mouse oral greater than 10 g per kg of bodyweight
Vitamin B9
Names: Folate, Folic acid, and Pteroylglutamic acid.
Active form: methyltetrahydrofolate, methylfolate, tetrahydrofolate.
If you are missing the MTHFR gene, you require the active (methylated) form in your diet, from foods.
Folate is a generic term referring to both natural folates in food, and folic acid—the synthetic form used in supplements and fortified food.
Essential: meaning you must consume it through your diet
Quality Sources:
grass-fed beef liver and other grass-fed animal meats
grass-fed milk and dairy products/cheese
grass-fed meats
egg yolks
wild caught fish
pasture raised or wild poultry
tree nuts
avocado
Functions: (very important)
conversion of homocysteine to methionine in the synthesis of S-adenosyl-methionine, an important methyl donor. Necessary to produce glutathione.
required to form DNA and RNA and is involved in protein metabolism. The methylation of DNA plays a role in controlling gene expression and is critical during cell differentiation. Aberrations in DNA methylation have been linked to the development of cancer
rapid cell growth/regeneration/repair of immune cells, red blood cells, gut mucosa, skin, mucosal barriers, hair, nails, etc
metabolism of several important amino acids, namely methionine, cysteine, serine, glycine, and histidine.
Deficient disease processes - strongly associated with poor diet, alcoholism, and malabsorption disease processes of the GI tract and liver.
weakness, fatigue, difficulty concentrating, irritability, headache, heart palpitations, and shortness of breath
cancer- aberrations in DNA methylation have been linked to the development of cancer
cardiovascular disease and strokes
dementia, cognitive function, and Alzheimer’s disease
neural tube defects in utero which result in malformations of the spine (spina bifida), skull, and brain (anencephaly), cleft palate, cleft lip, etc
Dosing for “folic acid” (synthetic folate):
FDA recommended: 400 mcg per day
Actual nutritional dose: 400 mcg - 800 mcg per day
Daily therapeutic doses: 1,000 mcg per day.
Toxicity: LD50 for mouse was 10 gm per kg
**When consumed from naturally occurring sources of food, folate (not folic acid) can be tolerated in high quantities and overdosing is quite difficult.
Vitamin B12
Names: cobalamin, hydroxycobalamin, and cyanocobalamin
Active forms: Methylcobalamin and 5-deoxyadenosylcobalamin
Essential: meaning you must consume it through your diet
Quality Sources (only found in animal meats):
grass-fed milk and dairy products/cheese
grass-fed meats
egg yolks
wild caught fish
pasture raised or wild poultry
grass-fed beef liver and other grass-fed animal organ meats
Functions
required for the development, myelination, and function of the central nervous system (master system)
synthesis of neurotransmitters
required for red blood cell formation
required for DNA synthesis
functions as a cofactor for two enzymes, methionine synthase and L-methylmalonyl-CoA mutase.
Methionine is required for the formation of S-adenosylmethionine, a universal methyl donor for almost 100 different substrates, including DNA, RNA, proteins, and lipids
The methylation of DNA plays a role in controlling gene expression and is critical during cell differentiation. Aberrations in DNA methylation have been linked to the development of cancer
Deficient disease processes- seen with vegetarians, vegans, infants of vegetarians or vegans, low stomach acid (higher pH), and malabsorption disease processes of the GI tract and liver.
low white blood cell counts, low red blood cell counts, low platelet counts
glossitis- red tongue
chronic fatigue
demyelination disease processes
increased risk of neural tube defects
Dosing
FDA recommended: originally 6 mcg per day, but lowered to 2.4 mcg per day
Actual nutritional dose: 25 mcg - 100 mcg per day
Daily therapeutic doses 100 mcg - 1,000 mcg per day
Toxicity: Even at large doses, is generally considered to be safe because the body does not store excess amounts. Therefore, no upper limit has been set for vitamin B12, as there is no established toxic level.
Did anyone notice the FDA is NOT interested in recommending truly adequate amounts of vitamins? Their idea of RDA (recommended daily/dietary allowance) is the BARE MINIMUM needed to not be in an chronic state of disease—but they certainly aren’t interested in you thriving. This is why you see the “therapeutic doses” (treatment doses) be so high as it is what’s necessary just trying to catch up from the years of malnutrition.
The amount your body will absorb (assuming no malabsorption dis-ease processes) will be directly dictated by the level of demand and need. As you demand and need more, your body will do more to absorb more. (we will cover how to handle and recover from malabsorption dis-ease processes so that you can save the rest of your body as well in subsequent articles)
Did anyone notice that the quality sources of B vitamins come from meat?
Do you see why “they” push everyone to avoid meat and become vegetarian, vegan, and/or ‘eat ze bugs’?
Supplemental forms are decent back-ups, but should not be used as a replacement for the “real thing” derived from real whole foods. Human intervention is NO WHERE NEAR AS GOOD as what God created/designed for us.
Enriched cereals and grains ARE NOT quality sources of B Vitamins as they are synthetically made in a lab or by petroleum, then “sprayed” on top of your foods. Your body does not recognize these and the bioavailability/absorption of these will be limited. Synthetic fat soluble vitamins are also easier to reach toxicity with as you will see in Part 2.
It’s almost like they’re not interested in your health and actually want you to stay sick and dis-eased.
Either that or they’re not very bright. Could be both.
Part 2 is next and we will continue on the mortal significance of consuming the essential micro nutrients (parts and tools).
This article includes some of its links to a website provided by the Linus Pauling Institute at Oregon State University. Dr. C’s Health and Wellness is not affiliated or endorsed by the Linus Pauling Institute or Oregon State University.
Excellent thank you Dr C!
Wonderful information