PABA: Para-Aminobenzoic Acid

PABA or para-aminobenzoic acid is a component of folic acid which is a member of the B family of vitamins. It is a necessary ingredient in breaking down and using proteins, in forming red blood cells and in helping in the manufacture of folic acid in the intestines. It is manufactured in natural way in the intestines from friendly bacteria and it can also be obtained from outside sources such as grains and animal products. There are PABA supplements that you can avail too.

If you have not taken enough PABA, you may show the following symptoms: fatigue, irritability, nervousness and depression as well as constipation. Weeping eczema can also be noted in people with PABA deficiency including patchy areas on the skin.

There is no recommended dietary allowance (RDA) dosage but 50 mg per day is the usual PABA supplementation taken.

PABA is necessary for healthy hair and skin and the PABA supplement is known to prevent hair loss by protecting the follicles. It can even restore grey hairs to its natural colors. But this is applicable only if they have deficiency in vitamin B. PABA may have a possible role in treating Peyronie’s disease which is a disorder that affects an erection. It can possibly aid skin changes associated with scleroderma which is an autoimmune disorder, pemphigus which is a severe blistering of the skin and vitiligo which is a disorder that causes discoloration of the skin. People suffering from vitiligo, pemphigus and scleroderma have reported improvement in their skin after taking in PABA supplements. Although this is not a clinically proven fact, but some women claim that they got pregnant after increasing PABA in their diet. Excellent sources of PABA include: liver, kidney, brewer’s yeast, molasses, whole grains, mushrooms and spinach and can be made by intestinal bacteria.

PABA is often an active ingredient in sunscreen lotions; it protects the skin by blocking the damage ultraviolet rays. Its popularity as a sunscreen ingredient has waned recently though because it is reported to have caused skin irritation and cause allergic reactions in some people. When higher than factor SPF 8 sunscreens are used, manufacture of vitamin D in the body may be lowered. If it is taken in excess could also show the following symptoms: nausea, skin, rashes and vomiting. Excessive levels of PABA that are stored in the body can cause liver damage.

PABA is known to interact negatively with sulfa antibiotics since it interferes with its absorption. It can make sulfasalazine and sulfisoxazole less effective and you should not take it if you are using these antibiotics. High doses of PABA which is around 8 g. or more daily can cause blood sugar to drop and may cause a rash, fever, nausea, vomiting or diarrhea. In rare cases, PABA can cause liver function abnormalities. For hair problems, take 100 mg a day of PABA. You may use Vitamin B complex to cover PABA. It is best used with Vitamin C and Vitamin B group or vitamins. Folic Acid works well with PABA too.

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.

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.

Vitamin B12

Vitamin B12 is a part of the Vitamin B complex. It consists of cobalt and is called cobalamin. Rich sources of vitamin B12 include meat, eggs and dairy products. Vitamin B12 is synthesized only by bacteria. Vitamin B12 is vital for the synthesis of red blood cells, nervous system maintenance and for the growth and development in children. Lack of Vitamin B12 can cause anemia. Vitamin B12 neuropathy is another possible effect of lack. This disorder causes degeneration of nerve fibers and irreparable neurological damage.

Vitamin B12 functions primarily in the formation of red blood cells and in promoting the health of the nervous system. It is also vital for the speedy synthesis of DNA during cell division. This especially critical for tissues where cells divide rapidly particularly in the bone marrow tissues which is responsible for red blood cell formation. Lack of Vitamin B12 will cause disruption to the DNA production resulting in the presence of abnormal cells called megaloblasts. This condition leads to anemia. Symptoms of anemia include excessive tiredness, breathlessness, restlessness, pallor and poor resistance to infection. Other symptoms that will manifest include smooth, sore tongue and menstrual disorders. Anemia could also be a result of folic acid deficiency since folic acid is a vital for DNA synthesis too.

Vitamin B12 promotes healthy nervous system. The nerves are surrounded by a fatty sheath that insulates it and is made up of complex protein called myelin. Vitamin B12 is important in the metabolism of fatty acids which is vital for the health of myelin. Lack of B12 for an extended period of time can cause nerve degeneration as well as irreversible neurological damage. The deficiency of vitamin B12 is mainly caused by failure of the intestine to fully absorb B12 instead of diet problems. In order to effectively absorb vitamin B12, the cells lining the stomach must secret a glycoprotein called intrinsic factor. B12-intrinsic factor complex is absorbed in the ileum which is found in the small intestine with the aid of calcium. Some people cannot produce the intrinsic factor and the resulting pernicious anemia is treated with injections of B12. Vitamin B12 is stored in small amounts by the body for a total of 2-5 mg in adults. Almost 80% of these are found in the liver. Vitamin B12 excreted in the bile is reabsorbed by the body. This is known as enterohepatic circulation. B12 excreted in the bile ranges from 1 to 10 ug (micrograms) per day. People who have low B12 intake such as vegans and vegetarians can obtain more B12 from reabsorption. Reabsorption is the factor why it can take 20 years for deficiency disease to develop in people who changed diets that are low in vitamin B12. However, if B12 deficiency is caused by failure in absorption as discussed earlier, the disease can occur in 3 years.

Rich sources of vitamin B12 include meat, dairy products and eggs. Recommended Daily Amounts (RDA’s) are now replaced by the tern Reference Nutrient Intake (RNI). RNI according to age include: for 0 to 6 months- 0.3 ug; 7 to 12 months – 0.4 ug; 1 to 3 years – 0.5 ug; 4 to 6 yrs. – 0.8 ug; 7 to 10 yrs.- 1.0 ug; 11 to 14 yrs.- 1.2 ug; 15 and above -1.5 ug and breast feeding women 2.0 ug. Vitamin B12 has low toxicity and can be taken at high dosage without overdose.

Herbal supplement dictionary

Herbal supplement dictionary pertains to herbal supplements that could bring out holistic health. The herbal supplement dictionary provides information on what are the herbal supplements, what they are, how much you should use and what they do to the body and what cautions, if any, should be exercised if using them. Some of the herbal supplements found in the herbal supplement dictionary are:

Calcium: This is a very vital to bones and is necessary to prevent osteoporosis. For up to 50 years old use 600 mg twice a day. For 50-71 years old, 600-800 mg twice daily and for above 70, 800 mg twice daily.

Magnesium: lowers risk for heart disease, promotes bone and sexual health. Women are required 400 mg of magnesium per day and 333 mg for men.

Folic acid: Is a water-soluble vitamin B that is vital in forming coenzyme for protein synthesis. Required dosage of folic acid is 400 mcg. Patients that are at risk for heart disease need 800 mcg.

Selenium: It is necessary for the synthesis of GPx (glutathione peroxidase) which is an antioxidant. It strengthens the immune system and reduces the risk of prostrate cancer also lung and colorectal.

Iron: This is a good mineral for menstruating women or those with iron deficiency. The recommended dosage for iron is up to 18 mg per day.

Vitamin A: This supplement is fat-soluble which plays a major role in vision and could reduce the risk of cancer. You need to take 5,000 IU per day.

Vitamin B5 or Pyridoxine: Is a group of compounds that contain nitrogen. It is included in the herbal supplement dictionary. Recommended dosage is 2 mg.

Vitamin B12: This is responsible for carbohydrate and protein metabolism. You need 6 mcg daily.

Vitamin E: is a fat soluble vitamin that scavenges the free radicals. You need at least 400 IU daily. Increase it to between 800-1200 mcg if you have heart disease.

Vitamin D: Is fat soluble vitamin that enhances the effects of calcium. You need 10-20 minutes of sunlight to get vitamin D or 400 IU daily. It is good for treating osteoporosis and arthritis.

Vitamin C: Is a water soluble vitamin which has antioxidant effects. It strengthens the immune system, decreases severity of colds and prevents cancer. You need 600 mg twice daily.

Folic Acid

We’re all familiar about vitamins and all their functions. Vitamin A is good for the eyes. Vitamin C is good for the skin. And Vitamin D is what we euphemistically call the “sun vitamin.” But, have you ever wondered which vitamin helps the body in making healthy new cells? If you haven’t, then read up.

Folic Acid for Healthy Cell Production

At some point in our lives, we’ve all probably stared at the cereal box label during breakfast. We saw words like riboflavin, folic acid, and pyridoxine and wondered what they mean. And your mom has probably reminded you time and time again to “eat your greens” while your doctor continues to advice you with a litany of “eating a balanced diet.” The words in your cereal box and your mother’s and doctor’s advice both involve vitamin B and its specific vitamin group, folic acid.

Folic acid is found in many foods and multivitamin supplements. It is considered especially important for women who could become pregnant because folic acid can help prevent birth defects.

Get Enough Folic Acid

Begin each day with folic acid. There are three ways you can get enough folic acid. First is, you can choose to take supplements. Most vitamin supplements contain 400 micrograms of folic acid. By taking one vitamin supplement daily, you can get as much as 400 micrograms of folic acid without ever having to worry about your diet.

Another choice is to eat a breakfast fortified with folic acids. Choose a breakfast cereal with a label that says it contains 100% of recommended daily amount of folic acid, which is 400 micrograms.

In addition, you can also increase your consumption of foods that are rich with folic acid. These foods include “enriched” cereal, bread, rice, pasta, and other grain products. Aside from consuming folate-rich foods, you can also consume a varied diet of orange juice and green vegetables.

Folic Acid and Its Benefits

The benefits of folic acid do not recognize a specific age group. So no matter how old you are, foods that are rich in folic acid are good for you. It’s not only mothers who should take lots of folate-rich food. Even young girls should try to get enough every day. This way, when you get older and you plan to become a mother, folic acid will already be a part of your diet.

Folic acid has earned its reputation as the vitamin that prevents birth defects. One of the concerns in today’s maternity environment is the apparent large percentage of children born with neural tube defects or NTDs. NTDs happen when the spinal cord of the fetus fails to close properly.

Spina bifida is the most common neural tube defect. Spina bifida occurs when part of the baby’s spinal cord remains outside the body. This can cause paralysis. The baby may have legs that are paralyzed and later, may develop problems in controlling the bladder or bowel. Another neural tube defect that occurs among newborn babies is anencephaly. This is considered as the most serious form of NTD. Anencephaly causes a baby to be born lacking parts in its skull and brain and the baby eventually dies.

By taking folic acid, the incidence of birth defects can be reduced and your baby will stay healthy from the first month of pregnancy until the time of giving birth.

Vitamin B12

Vitamin B12 is a part of the Vitamin B complex. It consists of cobalt and is called cobalamin. Rich sources of vitamin B12 include meat, eggs and dairy products. Vitamin B12 is synthesized only by bacteria. Vitamin B12 is vital for the synthesis of red blood cells, nervous system maintenance and for the growth and development in children. Lack of Vitamin B12 can cause anemia. Vitamin B12 neuropathy is another possible effect of lack. This disorder causes degeneration of nerve fibers and irreparable neurological damage.

Vitamin B12 functions primarily in the formation of red blood cells and in promoting the health of the nervous system. It is also vital for the speedy synthesis of DNA during cell division. This especially critical for tissues where cells divide rapidly particularly in the bone marrow tissues which is responsible for red blood cell formation. Lack of Vitamin B12 will cause disruption to the DNA production resulting in the presence of abnormal cells called megaloblasts. This condition leads to anemia. Symptoms of anemia include excessive tiredness, breathlessness, restlessness, pallor and poor resistance to infection. Other symptoms that will manifest include smooth, sore tongue and menstrual disorders. Anemia could also be a result of folic acid deficiency since folic acid is a vital for DNA synthesis too.

Vitamin B12 promotes healthy nervous system. The nerves are surrounded by a fatty sheath that insulates it and is made up of complex protein called myelin. Vitamin B12 is important in the metabolism of fatty acids which is vital for the health of myelin. Lack of B12 for an extended period of time can cause nerve degeneration as well as irreversible neurological damage. The deficiency of vitamin B12 is mainly caused by failure of the intestine to fully absorb B12 instead of diet problems. In order to effectively absorb vitamin B12, the cells lining the stomach must secret a glycoprotein called intrinsic factor. B12-intrinsic factor complex is absorbed in the ileum which is found in the small intestine with the aid of calcium. Some people cannot produce the intrinsic factor and the resulting pernicious anemia is treated with injections of B12. Vitamin B12 is stored in small amounts by the body for a total of 2-5 mg in adults. Almost 80% of these are found in the liver. Vitamin B12 excreted in the bile is reabsorbed by the body. This is known as enterohepatic circulation. B12 excreted in the bile ranges from 1 to 10 ug (micrograms) per day. People who have low B12 intake such as vegans and vegetarians can obtain more B12 from reabsorption. Reabsorption is the factor why it can take 20 years for deficiency disease to develop in people who changed diets that are low in vitamin B12. However, if B12 deficiency is caused by failure in absorption as discussed earlier, the disease can occur in 3 years.

Rich sources of vitamin B12 include meat, dairy products and eggs. Recommended Daily Amounts (RDA’s) are now replaced by the tern Reference Nutrient Intake (RNI). RNI according to age include: for 0 to 6 months- 0.3 ug; 7 to 12 months – 0.4 ug; 1 to 3 years – 0.5 ug; 4 to 6 yrs. – 0.8 ug; 7 to 10 yrs.- 1.0 ug; 11 to 14 yrs.- 1.2 ug; 15 and above -1.5 ug and breast feeding women 2.0 ug. Vitamin B12 has low toxicity and can be taken at high dosage without overdose.