To B or not to B that is the question!

Karen Crosby

To B or not to B that is the question!

Vitamin B complex is a supplement of all the B vitamins which helps prevent infections and supports: -

1. Cell health

2. Growth of red blood cells

3. Energy levels

4. Aids in good digestion

5. Good eyesight

6. Healthy brain functioning

7. Good appetite

8. Aids good nerve function

9. Hormones and cholesterol production

The reasons I wanted to look at B vitamins in relation to fibro are numerous.

1. Some of the symptoms that you may be experiencing if you are not getting enough B vitamins in your diet, are also symptoms you get with fibro, like extreme fatigue, weakness, depression, numbness and tingling in the hands and feet, headaches and confusion (fibro fog?).

2. Other symptoms also include cracks around the mouth, scaly skin on the lips, swollen tongue, anaemia, nausea, abdominal cramps, constipation and diarrhoea.

So given that the symptoms mentioned in point 2 above are also sometimes associated with fibro, you may not know you are suffering from B vitamin deficiency.

If you are therefore showing more of the above symptoms than you usually do with your fibro, or your symptoms like fatigue are more pronounced than usual, it is worth being checked out by your doctor to see if trying a B complex supplement may be of any help.

Vitamin B12 is the B vitamin that has important functions throughout the body.

These include: -

Energy production.

A deficiency in this particular vitamin does make the fatigue a whole lot worse that possibly experiencing with the usual fibro tiredness, so it is important if you suspect a deficiency to check this out with your doctor as if you are found lacking you can have an injection.

Nerve-cell health.

It is already known that with Fibro the problem is the nervous system malfunctioning and sending pain messages to the brain for no apparent reason, so if you do lack B12, then this is important to be explored.

Red blood-cell formation.

This is why B12 injections are sometimes given to people with anaemia as they lack red blood cells.

Neurological Function.

We know that fibro gives most of us fibro “fog” which is cognitive impairment and can make us very forgetful. If however, you lack in B12 the symptoms can be more confusion and that is why it is important to not assume it is fibro fog.

DNA synthesis.

This is quite complex to explain, but in simple terms it is the process when deoxynucleic acids (thymine, cytosine, guanine and adenine) link together to form DNA: which is the building block of all life and is essential in cell division.

NB: - Bear in mind however, if you are found low in B12 and do have an injection, there can be side effects, so discuss with your doctor first. The other option you may discuss is a B12 complex supplement.

Diagnosis.

Your doctor will take into account your symptoms, and also take a blood test to assess your B12 levels.

There is other B vitamin and these are: -

Vitamin B1 (thiamine).

This vitamin helps break down food to release energy and keeps the nervous system healthy.

Foods that contain B1 are whole grains, bananas, oranges, nuts, fortified cereals, liver and peas.

Vitamin B2 (riboflavin).

This B vitamin helps keep the nervous system, the eyes and the skin healthy as well as helping the body release energy from food.

Foods rich in this are eggs, milk, fortified cereals, plain yoghurt and mushrooms.

Vitamin B3 (niacin).

This helps the body release energy from food like the first two, and assists in keeping the nervous system and skin healthy also like B1 and B2.

Foods rich in this are eggs, meat, fish and wheat flour.

Pantothenic Acid.

Again, this helps release energy from food as well as other functions of the body.

Foods containing this are beef, liver, kidneys, chicken, avocado and mushrooms.

Vitamin B6 (pyridoxine).

This helps the body to store and use energy from protein and carbohydrates in food.

Foods this can be found in are poultry, some fish, peanuts, oats, bananas, milk, pork, soya beans and fortified cereals.

Vitamin B7 (biotin).

This vitamin is only needed in small amounts to hep in production of fatty acids.

It is found in foods but only in tiny amounts, and the bacteria in your bowel are able to make this vitamin.

Folate and folic acid.

This is a B vitamin found in lots of foods, and the manmade form is called folic acid.

It is also known as B9 and folacin and helps the body form red blood cells, and reduces the risk of birth defects (which is why folic acid supplements are given to pregnant women).

Found in brussels sprouts, leafy green vegetables, broccoli, peas, kidney beans, chickpeas, fortified cereals and liver (BUT liver must be avoided during pregnancy).

Vitamin B12 was covered in more detail above, and the foods rich in this are fish, cheese, eggs, meat, milk and some fortified breakfast cereals.

Conclusion.

To conclude this exploration of B vitamins, please discuss with your doctor before taking supplements as daily intakes are different for each one, and taking too much can cause problems. Also check with your doctor if you suspect your B12 levels are too low as this can be established with a simple blood test.