What is a good Vitamin B Complex

B vitamins are a family of water-soluble vitamins, similar in molecular structure, yet chemically distinct they are largely recognized for their contribution to metabolism whilst having their own unique activities. In a complementary manner B vitamins are mostly grouped rather than found singularly in foods.

The physiological roles of B vitamins lie in enzymatic reactions, major examples are energy production, hormone production, methylation, nervous system function and psychological function.

Furthermore an individual may supplement with B vitamins when their diet cannot supply the necessary amount to support an area of weakness or a condition, such as; cognition, energy, detoxification, cellular repair and replacement, cardiovascular health, nerve health and stress. B6, B12 and folate (B9) support homocysteine recycling, however it is suggested that reducing elevated homocysteine in the brain contributes to improved cognitive performance3. It is suggested that replenishing low levels of B5 in periods of stress improve the individual’s ability to cope. However, for B6 this is not proven in clinical trials, yet B6 is incremental in the conversion of L-dopa to dopamine, furthermore it was shown that generating a B6 deficiency in experimental studies reduced serotonin, thus suggesting that the normal metabolism of the neurotransmitters dopamine and serotonin may improve an individual’s ability to cope with stress.

Similarly low levels of B6, B12 and folate were shown to correlate with high homocysteine, however studies that investigated the replenishment of such vitamins showed improved cardiovascular markers besides reduced homocysteine values.25 Furthermore, the recycling of homocysteine to produce methionine and subsequently S- adenosyl methionine; the methyl donor is involved in different genetic regulatory mechanisms that include those in brain development.3 Neurological health such as numbness of the skin, hands or feet, muscle weakness and impaired motor coordination are indicative of B12 deficiency induced degeneration of myelin of the spinal cord.

The National Diet and Nutrition Surveys concluded that the UK population achieves a basic B vitamin intake, but the quantities are likely to be inadequate. Thus B vitamin deficiency is rare, yet more could be done to achieve optimal dietary intakes of these nutrients.

What is Pantothenic Acid, B5 good for?

Pantothenic acid, discovered in the 1930s derives its name from the Greek word panthos meaning ‘from everywhere’, as it is widely spread throughout foods. Although highly prevalent in foods, B5 is fragile, easily denatured by processing, for example; heating, refining, canning or freezing, subsequently B5 consumption could be greatly impaired for those eating a highly processed diet. Further considerations for a reduced B5 intake; those using the oral contraceptive pill or antibiotics.

B5 is known to contribute to the production of CoA a cofactor for fatty acid energy production and as an acyl carrier protein to facilitate fatty acid synthesis and lysine synthesis. It is thought that these functions are the basis for the role B5 has in energy production, adrenal support and hormone production.

Dermatitis and impaired fat and carbohydrate metabolism. Megaloblastic anaemia.

Deficiency related conditions

Thiamin	B1	Coenzyme in pyruvate and keto-glutarate dehydrogenase, with a poorly defined function in nerve conduction.	Beriberi, peripheral nerve damage or central nervous system lesions, e.g. Wernicke-Korsakoff syndrome. 9
Riboflavin	B2	Coenzyme in oxidation and reduction. Evidence of beneficial effect in migraine. Coenzyme in dopamine production.	Lesions in corners of mouth, lips and tongue. Seborrheic dermatitis.
Niacin	B3	Coenzyme in oxidation and reduction, functional part of NAD and NADP (energy currency)	Pellagra (light sensitive dermatitis, depressive psychosis and can be fatal).

Pyridoxine

B6

Co enzyme activity, cellular proliferation and regulation Transamination and decarboxylation of amino acids. Steroid Hormone metabolism.

Disorders of amino acid metabolism. Convulsions.

Cobalamin	B12	Methylation, Nerve Health, Brain Function, Red Blood Cell formation.	Homocysteine accumulation, pernicious anaemia, peripheral neuropathy and cognitive impairment.
Choline		The base for phospholipids. Acetylcholine production. Substrate for folate synthesis.	Impaired acetylcholine production thus impaired central nervous system function. Fatty liver.
Inositol		Necessary for cellular function. Contributes to phospholipid membrane function.	Correlation with blood sugar balance and mental health conditions.

B Vitamins and Stress.

STRESS- can be defined as psychological, physiological or environmental pressures that elude the ability to cope. Stress is a tightly regulated process that involves hormone signalling and a negative feedback loop to regain homeostasis. It is known that a number of B vitamins are involved within the stress response and further investigations have questioned the role of nutrient deficiency on stress levels. A meta-analysis evaluated 8 studies that investigated the influence of B vitamin supplementation on stress, mood and mild psychiatric symptoms. It was reported that supplementation significantly reduced the levels of perceived stress, the psychiatric symptoms and anxiety. The authors concluded that micronutrient supplementation has a beneficial effect on stress where those with high doses of B vitamins may be effective in improving mood.

Another double blind, randomised, placebo controlled trial assessed personality, work demands, mood, anxiety and strain after a 3 month administration of a high dose B-complex. The B-complex subjects reported significantly lower personal strain and an improvement in confusion and depression after 12 weeks.

Furthermore, a randomised, double blind, placebo controlled trial looked at a multivitamin supplementation treatment for 8 weeks where a series of mood and stress questionnaires were completed at baseline and post supplementation. It was reported that the multivitamin subjects produced a significant reduction in overall score for depression, anxiety and stress alongside an improvement in alertness and general daily functioning.

A randomised trial conducted in New Zealand that saw the administration of B vitamins with additional micronutrients after an earthquake improved mental health. Subjects underwent B-complex supplementation for 6 weeks and self-monitored depression, stress and anxiety. The subjects reported significant improvements in stress and anxiety. The results suggest vitamins and minerals could help manage stress generated from a natural disaster.

B vitamins and mood.

MOOD- the normal production and receptor binding of neurotransmitters are necessary in the psychological response to the environment. Subsequently, imbalances of these compounds can contribute to changes in mood and feelings of wellbeing. Maintaining a balanced psychological function involves the utilisation of B vitamins in the synthesis of neurotransmitters alongside proteins, lipids and hormones.

A randomised, placebo-controlled, double–blind, parallel group trial assessed the cognitive and mood effects of a high dose B-complex vitamin with vitamin C over 33 days on males aged 30-55 years in full time employment. The authors reported significant improvements in the perceived stress scale scores, in addition they reported less mental fatigue before and after a cognitive demand test. The same cohort were later assessed for cognitive performance and psychological state. The vitamin and mineral group reported greater ‘physical stamina’ throughout and greater ‘concentration’ and ‘mental stamina’ during the work day and from day 14 onwards they reported greater subjective ‘alertness’ during the work day. The authors then went on to explore multivitamin and mineral supplementation over a greater time period of 9 weeks on females aged 25-50 years to assess cognitive function and task related mood. The vitamin and mineral group showed a resilience and improvement on the negative mood effects of an extended task.19 Finally the authors investigated the cognitive and mood response of children to multivitamin and mineral supplementation. The children aged 8-14 years underwent supplementation and laboratory cognitive and mood assessment for 12 weeks. The vitamin and mineral group showed greater accuracy on attention tasks.20 All the results led the authors to conclude that healthy members of the population may benefit from augmented levels of supplementary vitamins and minerals.

To establish the effect of multivitamin and mineral supplementation on a group of young adults, a four week multivitamin and mineral intervention on 18-40 year olds found the subject group had significantly reduced homocysteine levels, significantly increased blood B vitamin levels and significantly improved mood scores.

B Vitamins for Energy

ENERGY - fatigue and lack of energy is a trait of mitochondrial disease or dysfunction, which subsequently is a feature of chronic fatigue syndrome (CFS).22 The suggested causal mechanisms include DNA and reactive oxygen species damage to the mitochondria thus impairing activity. A unique study assessed women of reproducible age with diagnose chronic fatigue syndrome for 2 months whilst treated with a multivitamin and mineral formula. It was reported that the vitamin and mineral group saw a significant improvement in super oxidase dismutase activity levels besides significant decreases in fatigue, sleep disorders, autonomic nervous system symptoms, headaches and subjective feeling of infection. Subsequently the authors concluded that treatment with multivitamin and mineral supplements could be a safe and easy intervention to improve symptoms and quality of life in CFS patients.23

B Vitamins and Mental function

COGNITION- cognitive function is the cerebral functions that lead to knowledge, that encompassing the mechanisms of acquiring information, reasoning, memory, attention and language. Cognitive decline has been shown to be associated to stress and conditions such as dementia and Alzheimer’s disease. Studies have confirmed that elevated homocysteine is a powerful modifiable biomarker associated with cognitive decline.

A study explored the effect of B vitamin supplementation on the rate of brain atrophy in those with mild cognitive impairment reported that the treatment group showed a slower rate of brain atrophy than the placebo group. Furthermore the authors reported that cognitive performance was related to brain atrophy rates in this population

The HAPIEE (Health, Alcohol and Psychosocial factors in Eastern Europe) study aimed to explore the association between serum folate and vitamin B12 concentrations with cognitive function in those aged 45-69 years. The 2 year study reported positive significant associations between folate and B12 intake and cognitive activity scores. This highlights the requirement of lifelong adequate nutrition in terms of preserving cognitive function.

Furthermore, a review argues that B vitamins are one of the priority preventative treatments that is potentially a cost effective treatment for cognitive health. The authors suggest that in the UK B vitamin administration could delay the onset of dementia and reduce the cost of healthcare.

B Vitamins and Homocysteine levels.

HOMOCYSTEINE - homocysteine levels can be influenced by B vitamin status due to their role in homocysteine recycling. A series of research was triggered by the homocysteine theory of cardiovascular disease that was extended to Alzheimer’s disease. It suggested that homocysteine could cause cognitive impairment via neurotoxicity. This questioned; would a decrease in the recycling of homocysteine to methionine compromise cognitive function? Subsequently would homocysteine reducing strategies reduce cognitive impairment? A tremendous amount of research has explored daily B vitamin treatments concluding that B6, B12 and folate are beneficial.

The association between homocystinuria (elevated homocysteine levels) and the increased risk of cardiovascular events was demonstrated in the 1960s30, since then further investigation has been undertaken to explore risk reduction via B vitamin treatment. A random control trial investigated the treatment with folic acid or placebo on a population with one pre-existing cardiovascular risk marker. It was reported that after 18 months treatment the folic acid subject group saw significantly reduced homocysteine levels and a significant regression of the biomarker ‘carotid intima-media thickness’; an atherosclerotic marker.

A review discussed the potential cardiovascular health risks in relation to homocysteine levels in children and adolescents based on the results of 15 studies. Three of the studies found correlations between homocysteine values and a family history of cardiovascular disease. Additionally it was concluded that an increase in homocysteine was observed in males and proportionate to age.

An interesting study evaluated homocysteine levels, B12 and folate in patients with acute aortic dissection and chronic thoracic aortic aneurysms, both potentially fatal conditions. It was reported that patients with acute aortic dissection were associated with high homocysteine and low folate values.

A case-reference observational study investigated the effects of folate, B12 and B6 on plasma homocysteine concentrations and to estimate the risks for coronary artery disease (CVD). An inverse relationship was observed between serum folate and homocysteine, furthermore the mathematical model used to estimate risk showed greater risk for those with elevated homocysteine.

Due to inconsistencies in some trials it has been proposed that those with a genetic predisposition that produces elevated cardiovascular outcomes that these may have positive outcomes that are independent from homocysteine levels.

What does Folic Acid do?

CARDIOVASCULAR PROTECTION – Folic acid plays a key role in protecting the cardiovascular system by regulating body concentrations of homocysteine, an intermediate in the conversion of the amino acid methionine to cysteine. The lower the folic acid intake the higher homocysteine levels rise increasing the risk of atherosclerosis (artery furring). Homocysteine would appear to promote atherosclerosis by directly damaging the artery and reducing the integrity of the vessel wall. Elevated levels of homocysteine are found in 20% to 40% of patients with heart disease.

DEPRESSION – Folic acid exerts a mild anti-depressant effect and correcting deficiency has brought about dramatic results in mental and psychological symptoms in patients, especially the elderly suffering from impaired mental function. Its anti-depressant effects are due to its function as a methyl donor and increasing the brain content of serotonin, SAM (S-adenosyl-methionine), and BH4 (tetrahydrobiopterin). BH4 functions as an essential coenzyme in the activation of enzymes that manufacture monoamine neurotransmitters like serotonin and dopamine from their corresponding amino acids. E.g. tryptophan > 5HTP > serotonin.

What does Magnesium Ascorbate do?

ENERGY PRODUCTION - Magnesium and vitamin C are critical nutrients in supporting energy production and countering fatigue. It has been demonstrated that sub-optimal vitamin C status results in an impaired working capacity which can be normalised by restoring vitamin C pools.

FATIGUE – An underlying magnesium deficiency, even if ‘sub clinical’, can result in chronic fatigue and symptoms similar to chronic fatigue syndrome(CFS). Many chronic fatigue syndrome patients have been shown to have low red blood cell magnesium levels. Magnesium is required for ATP synthesis and enhances the transport of potassium into cells.

STRESS – supplemental vitamin C and magnesium are supportive during stress due to these nutrients being utilised in the manufacture of adrenal hormones. Both nutrients are also cardio- protective during times of stress.

Potential Benefits from B Complex with Vitamin C

Stress / adrenal support, fatigue, depression, weight control, hypertension, hyperlipidemia, chronic fatigue syndrome (CFS), sports performance (ATP production), nervous disorders.

Interestingly, vitamin C is needed for carnitine synthesis, an amino acid that transports fatty acids into the mitochondria of muscle tissue. Reduced carnitine status appears to be responsible for the marked fatigue and lassitude shown in vitamin C deficiency and early scurvy.

What does Vitamin B1 (Thiamine) do?

ENERGY PRODUCTION (ATP) –

thiamine in the form of thiamine diphosphate (TDP) is required for ATP production. It is essential in the conversion process of pyruvate through to Acetyl- CoA – this then feeds into the Kreb’s cycle.

BRAIN FUNCTION –

thiamine is essential for proper energy production in the brain. Deficiency has been shown to induce impaired mental function, and in severe cases psychosis. Up to 30% of all casesenteringpsychiatricwardsaredeficientinthiamine. Thiamine mimics the important neurotransmitter involved in memory, ACETYLCHOLINE. Low plasma thiamine concentrations have repeatedly been observed in patients with senile dementia of the Alzheimer’s type, but were not found in patients with Parkinson’s disease.

What does Vitamin B2 (Riboflavin) do?

ANTIOXIDANT – riboflavin has powerful antioxidant potential due its ability to regenerate GLUTATHIONE via glutathione reductase. Riboflavin deficiency is associated with increased lipid peroxidation; supplementation of riboflavin can inhibit this process.

NEUROTRANSMITTER PRODUCTION – important neurotransmitters such as DOPAMINE are riboflavin dependent.

ENERGY PRODUCTION (ATP) – FAD plays a crucial role in energy production within the Kreb’s cycle, where it helps generate an enzyme converting succinate into fumarate.

What does Vitamin B3 (Nicotinic Acid) do?

ENERGY PRODUCTION (ATP) – NADH is formed from NAD producing energy via ATP production.

What doe Vitamin B5 (Pantothenic Acid) do?

ADRENAL SUPPORT

Vitamin B5 is the main nutrient for nourishing the adrenal glands. It is needed by the adrenal glands to make glucocorticoids, this may be the reason that B5 is known as the anti-stress vitamin. Nutritionally oriented doctors often recommend pantothenic acid at 250mg twice daily, in the treatment of allergies.

ENERGY PRODUCTION Pantothenic acid is crucial for energy release through the production of coenzyme A (CoA) and acyl carrier protein (ACP), two compounds known for their importance in protein, fat, and carbohydrate utilisation.

What does Vitamin B6 (Pyridoxine) do?

DEPRESSION – vitamin B6 nutritional status has a significant and selective modulatory impact on central production of both serotonin and GABA, neurotransmitters that control depression, pain perception, and anxiety. Vitamin B6 levels are often found to be low in women taking birth control pillsor Premarin. ItislikelythatmanymillionsofpeopletakingProzacmaybesufferingdepressionas a result of low B6 status.

What does Vitamin B12 (Cobalamin) do?

ANXIETY / DEPRESSION – nervousness and anxiety may be associated with vitamin B12 deficiency. Vitamin B12 deficiency can cause depression, especially in the elderly. Vitamin B12 is needed for the production of tetrahydrobiopterin (BH4), an essential coenzyme required for the manufacture of neurotransmitters such as dopamine and serotonin. The supplementation of folic acid and vitamin B12 stimulate the production of BH4.

NERVE FUNCTION – vitamin B12 is necessary for support of the nervous system and plays a crucial role in the manufacture of MYELIN an insulating layer (consisting of protein and fatty acids) surrounding nerves. The purpose of the myelin sheath is to allow rapid and efficient transmission of impulses along the nerve cells.

What does Choline do?

NEUROTRANSMITTER PRODUCTION – choline is essential in the manufacture of the important neurotransmitter acetylcholine and main components of our cell membranes, such as phosphatidyl choline.

LIPOTROPIC – As a methyl donor, choline is essential for proper liver function i.e. exporting fat from the liver.

What does Inositol do?

NEUROTRANSMITTER PRODUCTION – Inositol is essential in the manufacture of the important neurotransmitter acetylcholine and serotonin. A reduction in brain levels of inositol may induce depression. Inositol exists in cell membranes as phophatidyl inositol.

LIPOTROPIC – As a methyl donor, choline is essential for proper liver function i.e. exporting fat from the liver.

What does PABA do?

DIGESTIVE SUPPORT- Para Amino Benzoic Acid is an essential growth factor for micro- organisms. It forms part of the molecule of folic acid and is therefore required for the synthesis of this vitamin.

ADRENAL SUPPORT - PABA has been reported to enhance the effects of cortisone, thus may be helpful in supporting adrenal function.

What does Biotin do?

ENERGY PRODUCTION – Biotin-dependent enzymes are involved in the metabolism sugar , fat, and amino acids.

BLOOD SUGAR CONTROL – Biotin supplementation enhances insulin sensitivity and increases the activity of the enzyme glucokinase (needed for the first step in glucose metabolism by the liver).

Vegan, Kosher, Veg Caps

Viridian's best selling B-complex with vitamin C. Each of the Viridian B-complex supplements offers a full array of the B vitamins together with a higher level of a featured B vitamin. This supplement features a higher level of pantothenic acid (vitamin B5) to aid in the reduction of tiredness.

B complex vitamins (B1, B2, B3, B5, B6 & B12) contribute to the reduction of tiredness and fatigue, to normal psychological function and mental performance, energy-yielding metabolism, the regulation of hormonal activity, the functioning of the immune, cardio and nervous systems and the maintenance of normal skin, mucous membranes, vision and red blood cells. B complex vitamins also contribute to the protection of cells from oxidative stress. This 'oxidative stress' appears to be a major factor in many human diseases.

Directions: As a food supplement, take one capsule daily with food, or as directed by your healthcare professional.

One capsule provides:

Ingredient	Weight	%EC NRV
Magnesium ascorbate	221mg
Ascorbic acid (Vitamin C) 188mg		235
Magnesium 12mg		3
Vitamin B5 (as Calcium pantothenate)	200mg	3333
Vitamin B3 (as Niacinamide)	50mg	313
Vitamin B6 (Pyridoxine HCl)	20mg	1429
Vitamin B1 (Thiamin HCl)	20mg	1818
Vitamin B2 (Riboflavin)	20mg	1429
Choline (Bitartrate)	20mg
Inositol	20mg
Biotin	200ug	400
Folic acid	200ug	100
Vitamin B12 (Adenosylcobalamin & Methylcobalamin)	20ug	800
in a base of alfalfa, spirulina and bilberry

Ingredient	Weight	%EC NRV
Co-enzyme Q10	200mg
MCT (Medium chain triglycerides from coconut oil)	100mg
in a base of alfalfa, spirulina and bilberry

Viridian CoQ10 200mg with MCT 30 Capsules

What does Coenzyme Q10 do?