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B Vitamins Boost Energy and Build Brain Power

by Marilyn Johnson Kondwani, MA

Because they are water soluble, any excess is excreted in the urine rather than being stored in the body. As a result, for optimal health, B vitamins must be taken daily.

Lets take a look at the health function each B vitamin plays in keeping your energy reserves at full capacity

1. Vitamin B1 - Thiamin

Thiamin boosts energy by digesting carbohydrates. Thiamin is also critical to the normal functioning of nerve cells. Deficiencies of thiamin can cause memory loss confusion and in serve cases psychosis. At least
30 percent of patients in psychiatric hospitals are deficient in Thiamin. Thiamin is very effective in treating patients with Alzheimer’s disease and age-related memory loss. Dr. Mindell recommends taking

50 mg of thiamin daily.

Those who smoke drink, eat a lot of sugar, take antacids, or are under a lot of stress will require greater amounts of thaimin. Food sources of thiamin B1
and most other B vitamins include whole grains, Brewers yeast, nuts and seeds, and most vegetables. It is best to eat veggies raw because heat easily
destroys thiamin.

2. B2 – Riboflavin

Riboflavin maintains energy levels, promotes growth and healthy reproductive function. 50 mg of riboflavin daily keeps hair lustrous and strengthens skin and
nails. Eye fatigue, cataracts, and other visual problems all benefit from Riboflavin. Milk is rich in Riboflavin; however, it is easily destroyed by light. For best results, purchase milk in opaque containers.

3. B3 - Niacin

Niacin has a magnificent ability to reduce LDL (bad) cholesterol and raise (HDL) good cholesterol. Over 50 different chemical reactions including the metabolism of fats, cholesterol and carbohydrates. The regulation of blood sugar levels, digestion, and the production of sex and adrenal hormones all depend upon niacin. In a 15 year Coronary care drug research project, the long-term death rate for patients treated with niacin was significantly reduced. By taking 50 mg of niacin each day, you shouldn’t experience the skin flushes associated with high doses of niacin. For best results don’t take niacin on an empty stomach or with hot beverages.

4. B5 - Pantothenic Acid or Calcium Pantothena

Pantothenic acid is known as the anti-stress vitamin helping to prevent fatigue, fight infections and reduce the adverse effects of antibiotics. Symptoms of
Asthma, allergies, and Rheumatoid Arthritis all showed improvement with B5 supplementation. Suggested dosage is 50 mg of Pantothenic acid daily.

5. B6 - Pyroxidine

Pyroxidine is actually a group of closely related vitamins that function together: Pyridoxine, Pyridoxol, and Pyridoxamine. Vitamin B6 is a key player in the manufacturer of brain chemicals that affect hormonal balance and maintain the immune and nervous system. A deficiency of B6 can adversely affect the thymus gland located at the breast area where infection fighting T cells are stored.

At least 100 health conditions benefit from B6 supplementation. B6 can often correct PMS and menopausal symptoms. Asthma, Carpal Tunnel Syndrome, Depression, Diabetes, and heart disease all benefit from B6 supplementation. Taking at least 50 mg of vitamin B6 daily is recommended, however, doses of over 200 mg per day for more than two weeks reach toxic levels.

6. B12 - Cobalamin

If you feel your nerves are frayed 100mcg of B12 will save each day. B12 works with folic acid to synthesize DNA to form the insulation surrounding nerve cells
that conduct the transmission of information along the nerves. B12 is a major brain protector.
B12 deficiencies are a major cause of depression among the elderly. Men with lower sperm count also respond to larger doses of B12. Because it present is in meat, eggs, and dairy products only, vegetarians should be certain to take B12 combined with calcium each day for proper assimilation. B12 is not toxic even on megadose regimens.

7. Folic Acid

Combined with B12 Folic Acid in essential for the formation of red blood cells and the production of RNA and DNA. Folic acid is essential for cellular division
and growth. It is very important during pregnancy to protect against birth defects, namely spina bifida. Folic acid will also increase appetite and ward off
anemia. Folic acid combined with B6 and B12 reduce Homocysteine. High levels of Homocysteine have been correlated with heart disease. Just 400 mcg or folic acid with 50 mg of vitamin B6 daily can reduce a woman’s risk of heart attack by 42 percent. Lack of Folic Acid is common vitamin deficiencies because people fail to eat fresh leafy green vegetables, oranges, legumes and other root vegetables abundant in Folic Acid.

8. Biotin

Effective in metabolizing fates, sugar and amino acids, Biotin helps sustain energy levels, builds strong nails, healthy skin and hair. Biotin also
prevents baldness and keeps hair from turning gray. Take 300 mcg daily of Biotin combined with previously recommended doses of B2, B6, Niacin and vitamin A.

9. Choline and Inositol

Excellent brain boosters! These lesser-known B vitamins combine to form Lecithin. They help lower cholesterol, remove toxins from the blood stream, and metabolize body fat. Choline is a major help with memory loss because it penetrates the blood brain barrier and improves the ability to learn. Take 50 mg of Choline and 100 mg of Inositol daily along with other B vitamins.

10. Para-aminobenzoic Acid - PABA

Dr. Mindell calls PABA a nutrient co-factor because it helps assimilate vitamins B5 and Folic Acid. At least 25 mg of PABA each day will reduce pain of skin burns, improve skin texture, and help to avoid wrinkles.

Don’t worry that you have to purchase each of the B vitamins separately. Most good quality multi-vitamins will include the B complex. Just check the labels to
be sure they meet the minimum requirements listed above. It is a good idea to purchase high quality vitamins from a reputable company that offers a money
back guarantee.

Contact Marilyn at
or visit her website at

Marilyn J. Kondwani, MA

Treasure of Egypt Aromatherapy Services, Supplies & Seminars

For more information, please contact us at (770) 621-5056

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