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van Ballegooijen AJ, Pilz S, Tomaschitz A, Grübler MR, Verheyen N. The synergistic interplay between vitamins D and K for bone and cardiovascular health: A narrative review. Int J Endocrinol. 2017;2017:7454376. doi:10.1155/2017/7454376 Pregnancy: The CDC recommends women who may become pregnant consume at least 400 mcg of folate daily in the form of folic acid. When it comes to vitamins and minerals, bioavailability is important because it affects how much of the nutrient is actually absorbed and used by the body. For example, the bioavailability of iron from plant sources is lower than from animal sources. This means that vegetarians and vegans may need to consume more iron to meet their needs, or may need to supplement with a bioavailable form of iron. They help provide energy, balance hormones, limit homocysteine levels, and even help alleviate a cloudy mind and depression. Yet, any supplement can only be so effective when it’s not paired with a healthy lifestyle and diet.
Nutrilite Vitamin B Dual Action is a great supplement to take to ensure you are getting adequate B vitamins in your diet, without providing too much above the recommended intake. Keep in mind there are various forms of B3 available in food, so adequate amounts can be achieved through diet alone. B-Complex Dosage Third-party testing does not test to see if a product is effective or safe for everyone, and it does not ensure the supplement will not interact with other supplements or medications. B-complex supplements generally include all eight B vitamins. Even though B vitamins are water-soluble and don’t build up in the body long term, please take care not to take large doses above the Tolerable Upper Intake Levels (UL).
Keats EC, Akseer N, Thurairajah P, Cousens S, Bhutta ZA; Global Young Women’s Nutrition Investigators’ Group. Multiple-micronutrient supplementation in pregnant adolescents in low- and middle-income countries: a systematic review and a meta-analysis of individual participant data. Nutr Rev. 2022;80(2):141-156. doi:10.1093/nutrit/nuab004 You may find yourself with high mercury, or high copper, or high other heavy metals….though not always. High copper can cause low iron levels. Methylation is vital for various bodily functions, including energy production, DNA synthesis, and neurotransmitter regulation. By supporting methylation, methylated vitamins can enhance energy, mood, and cognitive function, among other benefits. Additionally, high homocysteine levels are another indicator that you may have this gene variant. Here’s what you should do if you have an MTHFR genetic variant: The FDA does not evaluate any supplements for safety and effectiveness before they go to market, including B-complex supplements. Some of the B vitamins may interfere with certain medications. For example, folate may reduce the effectiveness of methotrexate (used to treat certain cancers and autoimmune diseases) and some antiepileptic drugs. It is important to consult with a healthcare professional before beginning any supplementation routine, especially if you are taking any medications.
Parva NR, Tadepalli S, Singh P, et al. Prevalence of vitamin D deficiency and associated risk factors in the US population (2011-2012). Cureus. 2018;10(6):e2741. doi:10.7759/cureus.2741 Similarly, there are no established Recommended Dietary Allowance (RDA) guidelines for B-complex supplements. However, there are RDAs and ULs established for the individual B vitamins themselves, which can be found in the Dietary Supplement Fact Sheets provided by the National Institutes of Health. Methylation is important for metabolising and detoxifying oestrogen, and so if it is a little slow, it can lead to the symptoms above. Also, if your periods are excessively heavy, you may need more iron, folate and B12 to build new blood. Jacobs DR, Tapsell LC. Food synergy: the key to a healthy diet. Proc Nutr Soc. 2013;72(2):200-206. doi:10.1017/S0029665112003011 Methionine is converted in your liver into SAM-e (s-adenosylmethionine), which is anti-inflammatory, supports your immune system, helps produce then breakdown of your brain chemicals serotonin, dopamine and melatonin, and is involved in the growth, repair and maintenance of your cells.
Killip S, Bennett JM, Chambers MD. Iron deficiency anemia [published correction appears in Am Fam Physician. 2008 Oct 15;78(8):914]. Am Fam Physician. 2007;75(5):671-678. The MTHFR enzyme works with the folate (vitamin B9), breaking it down from 5,10-methylenetetrahydrofolate to 5-methyltetrahydrofolate Volkov I, Rudoy I, Freud T, Sardal G, Naimer S, Peleg R, and Press Y. Effectiveness of vitamin B12 in treating recurrent aphthous stomatitis: A randomized, double-blind, placebo-controlled trial. The Journal of the American Board of Family Medicine. Jan 2009, 22(1) 9-16; doi:10.3122/jabfm.2009.01.080113 Abnormalities in the cells of the reproductive tract, cervix and uterine lining which may be diagnosed as cervical dysplasia.
The B vitamins work together to support various bodily functions, including energy metabolism, nerve function, and the production of red blood cells. They also play a key role in methylation, which is the process that helps the body convert food into energy and regulate gene expression. National Institutes of Health Office of Dietary Supplements. Vitamin B6: Fact sheet for health professionals. Some manufacturers add more than the recommended amount of certain vitamins and minerals since emerging research suggests there may be additional benefits from higher doses. In addition, the nutrient bioavailability (the amount your body absorbs) from supplements varies by vitamin or mineral type and form, so higher amounts of certain nutrients may be included assuming your body won't absorb the entire dose. How Much Is Too Much? Vitamins exist in different forms, and some forms are better absorbed by our bodies than others. For B-complex supplements, the forms of folate are particularly important to look for. Folic acid, a synthetic form of folate, is better absorbed by the body than folate, including food sources of folate. Another readily bioavailable form of supplemental folate is methylfolate. It produces a defective MTHFR enzyme of different varieties i.e. it functions less than optimally, such as performing at only 40% of its capacity, or 70% of its capacity. It can mean you won’t break down toxins well.Oulhaj A, Jernerén F, Refsum H, Smith AD, de Jager CA. Omega-3 fatty acid status enhances the prevention of cognitive decline by B vitamins in mild cognitive impairment. J Alzheimers Dis. 2016;50(2):547-557. doi:10.3233/JAD-150777 MTHFR 677TT = a homozygous variant which is two variants – this is what I have and I def have some issues When methylation functions correctly, it promotes healthy aging, disease prevention, and optimal body functioning. However, when methylation is disrupted, it can lead to various health issues, including cardiovascular disease, cancer, Alzheimer’s, and depression. Methylated Folate (Vitamin B9) Behrens, A., Graessel, E., Pendergrass, A. et al. Vitamin B—Can it prevent cognitive decline? A systematic review and meta-analysis. Syst Rev 9, 111 (2020). https://doi.org/10.1186/s13643-020-01378-7 B-vitamins like folate provide a large portion of methyl groups, as does methionine. All these nutrients share the need to be broken down and processed by the body at the chemical level through a process called methylation, which adds three hydrogen and one carbon atom to the compound and prepares it to be utilized in a number of systems. Patients of functional medicine practitioners can experience benefits to a number of bodily systems through a vitamin regimen.
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