Folic Acid / Vitamin B12

Folic Acid/Vitamin B12, or cobalamin, is an important vitamin that is soluble in water. Unlike any other water-soluble vitamins, folic acid/vitamin B12 is not excreted quickly in the urine. Rather, it accumulates and is stored in the body, specifically the liver and the kidney. Perhaps as a result of this, deficiency in folic acid/vitamin B12 is not apparent until after 5 or 6 years of consuming a diet that supplies an inadequate amount of this vitamin group.

Folic acid/vitamin B12 acts like a methyl donor and plays an important role in the synthesis of DNA and red blood cells. It has a vital importance in maintaining the health of the myelin, the insulation sheath that surrounds nerve cells. One of the consequences of folic acid/vitamin B12 deficiency is anaemia but it is now clear that it is not the most serious of consequences. The normal blood level of folic acid/vitamin B12 ranges between 200 and 600 picogram/milliliter (148-443 picomol/liter).

Before anaemia is evident, a deficiency in folic acid/vitamin B12 often manifests itself in the development of a neurological dysfunction that is not unlike senile dementia and Alzheimer’s disease. Many patients who are exhibiting symptoms of Alzheimer’s actually suffer from a folic acid/vitamin B12 deficiency. In addition, low levels of this vitamin are linked with asthma, depression, AIDS, multiple sclerosis, tinnitus, diabetic neuropathy, and low sperm counts. Based on this, it is clearly evident that maintaining an adequate amount in the body is crucial.

How much does the body need?

The amount of folic acid/vitamin B12 that our body needs is actually very small. The body needs about 2 micrograms or 2 millionth of a gram each day. However, because folic acid/vitamin B12 is not absorbed very well, we need larger amounts than that. We can do this through increasing folate in your diet or through supplementation. The richest dietary sources of folic acid/vitamin B12 are liver (especially lamb’s liver) and kidneys. You can also get an adequate supply of this vitamin from eggs, cheese, and some species of fish. Contrary to popular belief, vegetables and fruits are actually poor sources.

Supplementation

One of the best ways to maintain adequate levels of folic acid/vitamin B12 in the body is through supplementation. Oral supplementation with this vitamin is safe, efficient, and inexpensive. You can find several drugstores that sell multi-vitamins. Each multi-vitamin pill contains about 100-200 microgram of folic acid/vitamin B12 in cyanocobalamin form. The body will convert this into methylcobalamin or adenosylcobalamin so it can start using it.

How to take it

One of the problems with folic acid/vitamin B12 is its absorption. As stated before, absorption is slow. So even if you take in about 500 micrograms of cyanocobalamin, your body actually only absorbs as little as 1.8 micrograms. This shows that multivitamins do not necessarily provide adequate daily intake.

The best approach in taking folic acid/vitamin B12 is to place a sublingual tablet of methylcobalamin (1000 micrograms) under your tongue and allow it to dissolve. This will actually increase the absorption rate, thereby allowing the body to maintain adequate amounts.

Recommended Dosage for Folic Acid/Vitamin B12 Deficiency

In cases of deficiency, 1000 micrograms per day might not be enough. The recommended dosage is 2000 micrograms per day for one month. After the first month, the 1000 microgram/day may be followed.

Valerian

Valerian (Valeriana officinalis) is a tall pinkish herb with flowers. This herb has been used for centuries as herbal medicine for insomniacs. This mild sedative is currently popular as a sleeping aid and in countering anxiety especially in Germany, France, Belgium, and the United Kingdom. Recently, it has gained immense following in the United States also. This plant grows in North America, Europe and Asia. The underground stems and roots are gathered and dried to make the medicinal preparations.

Valerian has several health benefits:

- It improves sleep. It can bind receptors in the brain for a nerve chemical called GABA (gamma-aminobutyric acid). It blocks some nerve impulses to reach the brain thereby shortening the amount of time it takes to sleep and improve the quality of sleep. Unlike prescription drugs, it is not addictive and does not cause grogginess.

- It reduces nervous tension, anxiety and restlessness. German authorities recommend valerian for sleeping disorders that stem from nervous conditions. It can do this by blocking brain receptors for the neurotransmitter GABA. It also stops nerve impulses and stress messages from reaching the brain.

- It lessens stomach cramps and enhances digestive system conditions due to its antispasmodic characteristics.

Valerian is sold in the following formulations: tincture, tablet, softgel, liquid, dried herb/tea and capsule. To get the most out of valerian products, refer to the following special tips:

- A free-dried extract is the most effective form of valerian herb.

- Valerian can be availed of as a single supplement or combined with other herbs and supplements.

To treat insomnia, take 1 teaspoon of liquid extract diluted in water. Alternatively, take 400-450 mg capsule of standardized extract or a free-dried whole herb 30 to 45 minutes before bed. You can safely increase the dose to 2 teaspoons of liquid extract or up to 1,350 mg of standardized extract/free-dried herb depending on need. Higher dosage does not mean higher benefits.

To treat anxiety, take 400-450 mg or 1 teaspoon liquid extract, twice daily. Take 800-1,350 mg before bedtime.

To treat muscle pains, take 400-450 mg or ½ teaspoon liquid extract and increase it to 800-1,350 mg or 1-2 teaspoons liquid extract before bed.

To treat digestive problems because of anxiety, take 400-450 mg or ½ teaspoon of liquid extract two or three times daily and increase it to 800-1,350 mg or 1-2 teaspoons of liquid extract before bed.
If the odor of the valerian herb bothers you, take the capsule form. Add water to the liquid extract and add honey or sugar to make it tastier. In choosing standardized product, make sure that it contains 0.8% of valeric acid. Valerian also works best if used alternatively with other sleep-inducing herbs such as chamomile, hops, passionflower or Melissa. If you use it at daytime, take low dose about 400 mg once a day then find out if it makes you feel drowsy. Increase the intake to two or three times a day of 400-450 mg once you feel used to the herb’s effect.

To avoid drowsiness and negative interactions, don’t take valerian with muscle relaxants, narcotic pain relievers, prescription sleep medications, tranquilizers or drugs that cause drowsiness. Taking large doses of valerian may cause dizziness, restlessness, blurry vision, nausea, excitability and grogginess upon waking. Do not take it nightly for two consecutive weeks to prevent dependency on valerian.

Vitamin B complex

Vitamin B complex is a combination product that supplements in one pill or formulation a number of B vitamins which include biotin, choline, folic acid, inositol, PABA 9para-aminobenzoic acid), Vitamin B-1 (thiamin), B-2 (riboflavin), B-3 (niacin), B-5 (pantothenic acid), B-6 (pyridoxine) and B-12 (cobalamin). Vitamin B complex is a choice of nutrients with very similar properties that complement each other but have separate nutrients. All these are soluble in water and are found in almost similar food sources. Unlike minerals, vitamin B complex is organic molecule which means it contains carbon and functions as catalysts for chemical reactions in our bodies. A catalyst aids in the efficiency of chemical reactions and at a faster rate than under normal conditions. In a vitamin B complex deficiency these catalysts are missing and normal body functions are impeded and disease might occur.

Vitamin B complex can be broken down into three general categories which include: Energy releasing – B1, B2, B3, B5, B6 and biotin. Another general category of B complex is hematopoietic – Folic acid (B9), B12, B5 and B6. And the third general category is Other- B1, B3, B6, B9 and B12. Vitamin B complex products are available in two forms: B-50s and B-100s. In purchasing B-50, look for minimum doses of the following vitamins: 400 mcg folic acid, 50 mcg B-12 and biotin and 50 mg of all other B vitamins. You can find twice of these in B-100 complexes. Folic acid (400 mcg) remains the same though. To lessen side effects and increase absorption of vitamin B complex, take this vitamin with food. You may notice your urine turning into a bright yellow color. This is a harmless side effect due to riboflavin (B-2).

Vitamin B complex treats a host of ailments such as alcoholism, depression, diabetes, hair problems, lupus, multiple sclerosis and stress. Other heath benefits one can derived from Vitamin B complex include:

- Promotes health of skin, bones, hair and muscle

- Promotes health of the mucosal membranes especially around the mouth

- Aids in intestinal health and bowel function

- Provides relief of moodiness, restlessness, irritability, insomnia and fatigue

- Improves liver health

- Enhances brain cell function and health

- Provides relief from skin problems such as dry and itchy skin and rashes

- Provides relief from PMS

- Promotes normal growth and development

- Maintains stomach acidity, normal appetite and health of the digestive tract.

Deficiency in Vitamin B complex could lead to moodiness, restlessness, irritability, insomnia, muscular weakness, sore or dry mouth and tongue. Natural sources rich in Vitamin B complex include brewer’s yeast, liver, whole-grain cereals, rice, nuts, milk, eggs, meats, fish, fruits, green leafy vegetables and others.

Vitamin B complex supplements such as tablets should be taken earlier or in the middle of a large meal since taking vitamin B complex after a meal could cause irritation or gradual erosion of esophageal sphincter which could result in Gastroesophageal Reflux Disease (GERD). Do not lie down immediately after taking the supplements. If you are pregnant or nursing or have an illness, consult your doctor first before using vitamin B complex as treatment.