MODULE #4 - Lesson 2 - Amazon S3 · 4 Super Nutrition Academy MODULE 3 - Lesson 2 b u Ç X } u Brewer’s yeast and nutritional yeast will be the number one source of pretty much

Mighty Minerals

MODULE #4 - Lesson 2

2Super Nutrition Academy – MODULE 3 - Lesson 2

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Module 4 - Lesson 2Mighty Minerals

Welcome to Lesson 2 in Module 4 today we will finish up our Vitamins 101 talk.

What We’ll Be Covering TodayLast time we talked about the fat-soluble vitamins and today we’ll talk about water soluble vitamins, specifically the B-complex vitamins, vitamin C, and vitamin P.

Let’s get started with the B-complex vitamins. And as you’re going to see throughout this presentation, every vitamin plays a critical role in your health.


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B Complex Vitamins

First off, by water-soluble we mean that these vitamins are not readily stored in the body. There are a couple exceptions in the B-vitamin category, which we’ll talk about, but as a rule of thumb, the fat-soluble vitamins are stored in the body. They tend to stick around the fat, whereas we tend to excrete the B vitamins and other water-soluble vitamins in our urine. For this reason we can develop deficiencies during times of fasting, dieting, or if you’re using diuretics. Deficiencies and these vitamins is common, especially in the B family. Even I have or had deficiencies in the B-complex vitamins. Again, because we’re not storing these vitamins, toxicity is rare.

B-complex vitamins specifically are commonly found together in foods and perform similar coenzyme functions. They also need one another to function best. This is one of the reasons why we want to choose whole foods as a source of these vitamins. They all work together synergistically.

As with most nutrients, they are easily absorbed from food and supplements via the small intestines. If we have excess, it’s excreted through our urine. If you’ve ever used a multivitamin or had a specific B-vitamin complex you may have noticed your urine turn highlighter yellow. I’ll show you why that happens.

The needs for B Vitamins will depend on your weight, metabolism, caloric intake, whether there’s an infection, and stress level. So, there are a lot of different variables that will factor in with respect to how much of these B vitamins you need.

B Complex SourcesThey are pretty easy to attain through food, assuming you’re eating the right foods. If you’re not eating brewer’s or nutritional yeast, you most likely have a deficiency of some level with the B vitamins, and this is the reason why that if you can have a tissue mineral, or vitamin analysis done, you’ll get a sense of where things are at in your body. The reality is that most of us, myself included, are not eating brewer’s yeast or nutritional yeast until you learn this stuff. ”


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Brewer’s yeast and nutritional yeast will be the number one source of pretty much all B-complex vitamins across the board. Anywhere we have yeast, fungus, mold, bacteria, those are all sources. They all create B vitamins. Our intestinal bacteria create some B vitamins as well.

The other really important source of B vitamins is the bran and germ of grains. So, when you eat the whole grain it is going to be a very high source of B vitamins. So, if you eat white bread or refined carbohydrates, you will not be getting your B vitamins. Again, I’m not a huge fan of the glutenous grains like wheat so if you can stick to quinoa, millet, buckwheat which are very good sources of the B vitamins as well as vitamin E.

There are some B vitamins that are stored in the liver if you’re eating liver, you will be getting a good source of some of these B vitamins. The liver needs to be of high quality you don’t want toxic residue in there and it needs to be really used sparingly. And, once again, small amounts are found in leafy, green vegetables. Leafy, green vegetables have pretty much everything we need, but the B vitamins, they have smaller amounts, and so if you just ate greens for the rest of your life, you probably wouldn’t get enough B vitamins.

Internally, we produce some B vitamins within our bacteria, our good bacteria in our colon, so that’s why if you’ve ever taken antibiotics, you want to replenish with probiotics—the good bacteria—after that, because antibiotics really just devastate your digestive system. We’ve seen that they reduce absorption of a lot of fat-soluble vitamins, but they also do the same with these water-soluble vitamins, as well as the fact that they wipe out all your good bacteria, so your colon can’t even produce its own kind of intrinsic source of B-complex vitamins. It is important to have a good source of healthy bacteria inside your colon, antibiotics lower that.


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How We Deplete Our B Vitamins

We have at least 13 B vitamins but I’m going to leave out a few because they’re really all very similar. I’m going to cover the major ones. Most of them are found in food, but refined flour, sugar, coffee, and alcohol can deplete B vitamins in the body. On top of the fact that most people are not eating a lot of the sources other than grains of B vitamins, when you compound that with these kinds of foods that are actually robbing your body of B vitamins, then obviously we can see how deficiencies can develop.

Deficiencies in B vitamins across the board will kind of manifest in fatigue, irritability, nervousness, depression, insomnia, loss of appetite, sore mouth or tongue, and crack at the corner of the mouth, like is shown in this picture. You can also have things like impoverished immune function; estrogen metabolism will be compromised; you can develop anemia, B-12 or folic acid related; constipation can occur; skin problems; hair loss or early graying of your hair; increased cholesterol; and weakness of legs. I could go on about the number of symptoms that are related to the B vitamins if they are not at adequate levels in the body.

Major FunctionsB Vitamins are essentially catalytic spark plugs; they function as coenzymes for a ton of reactions in the body. We think of the B vitamins as these energy vitamins, and that’s an important role that they play because they help to convert carbohydrates to glucose, and they’re very heavily involved in fat-protein metabolism as well, so when I talk about energy I’m referring to fats, proteins, and carbohydrates then our metabolism will yield energy, which is broken down into ATP where these B vitamins have an important role.

They also play a critical role in maintaining our nervous system. They have to do with energy, communication between cells, but it’s also more from a macro standpoint. If you want more energy or relaxation, B vitamins can help because if you’re fatigued or stressed out, they’ll help regulate your body and


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help regulate your nervous system to bring you back to a more balanced place. They also help maintain the health of the skin, hair, eyes, liver, and mucosal lining. So all the linings in your nose, mouth, intestines, and arteries, everything, very important; they help maintain those.

They also improve the muscle tone of the gastrointestinal (GI) tract. This is important because if those muscles don’t have proper tone, then peristalsis, which is this movement that allows food to move from your small intestine all the way down to your rectum to be excreted, if that doesn’t happen properly we won’t have healthy bowel movements and that’s important for our health. So, something as small as improving muscle tone in the GI tract has a huge impact on our health.

B1 - ThiaminNow let’s look at what individual B Vitamins do, what you need to be taking, where you want to be getting them from, and much more.

B1 is known as thiamine and a lot of them are unstable. This one is destroyed by boiling and moist heat. If you’re using any kind of steaming or water-based preparation of food, you’re going to destroy B1.

You see these commercials touting oats as a very good source of B vitamins. If they’re whole-grain, steel-cut they might be, but if we we’re making oatmeal out of them, Thiamine, is destroyed by that process. That’s why it’s important to know this stuff.

B1 is actually eliminated through the skin. Doses of about 50–100 mg per day may repel mosquitoes and flies. I love this possibility because, as you know, I have a shaved head and for some reason mosquitoes love to bite it especially in the summertime. I plan to increase my B-vitamin intake and see if it makes a difference. I’ll let you guys know how this little experiment goes.

The RDA, is about 1.2 mg per day, but, again, with RDA, there are plenty of things on the lower, safe side, so, in most cases a lot of the numbers I’m going to recommend are a lot higher than the RDA. In general, 2–10 mg per day is probably best, but, again, if you compare that to what I just mentioned to repel mosquitoes, 50–100 mg is maybe about 50 times higher than that amount. I’m


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not going to out and supplement just with B-1. I’m going to look at: Can I get this stuff through my foods?

Food sources, are bran, germ of grains, brewer’s and nutritional yeast and Brewer’s yeast. You might see some different source that says brewer’s yeast comes from one source; nutritional yeast comes from a different source but they are essentially the same. Since they don’t contribute to Candida issues in the colon, they are totally safe to use in moderation. Brewer’s yeast flakes have this kind of cheesy kind of flavor to them, so I’ll incorporate as a topping or a sauce that can be used. You can just sprinkle some brewer’s or nutritional yeast on whatever you’re eating.

Another source: spinach, cauliflower, nuts, seeds, legumes, avocadoes. Again, those are the smaller sources; the big ones are the ones that we mentioned previously.

B1, helps convert carbohydrates to fat, which doesn’t sound like a good thing but f we don’t use the carbohydrates we eat they will be converted into fat. It maintains the health of the nervous system, and it helps it form acetylcholine, which is an essential neurotransmitter in the central nervous system. That has an impact on muscle tone. Another really important role that B-1 plays is the myelin sheath. If you could just think about this for a second, you have your nerves and around your nerves and around them there is a fat layer and this is called the myelin sheath, which allows for faster propagation of communication across the nerves. When you look at diseases like multiple sclerosis, essentially what’s happening is the immune system is attacking


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the myelin sheath. That’s why movement patterns and motor control becomes obstructed with MS and other nervous system disorders that compromise the myelin sheath.

You may have heard of something called beriberi. It’s an extreme form of muscle weakness. There’re three different types of beriberi. In childhood, it

stunts growth. Then there is wet beriberi, which is the swelling of feet, legs, body, and eventually heart failure in adults. And you have the dry beriberi, which is extreme weight loss, muscle wasting, and nerve degeneration.

This is really not something you want to have happen. On the right we have the wet form, where you have just a massive amount of swelling, and then you have this dry form on the left, where it’s just absolute muscle wasting, just absolutely crazy. So, B1, you don’t want to be deficient in this, and, unfortunately, in a lot of tribes around the world, different tribal cultures where the intake of these B vitamins may have been lower after certain changes to their crops, this is what can happen and it still happens to this day in different underdeveloped countries.

B2 - RiboflavinB2, riboflavin is actually very stable; it’s stable to heat, acid oxidation, but is sensitive to light. The recommended daily allowance is about 1.3 mg, but 25–50 mg per day is common. This one you can actually find in some oily fish as well as nori, which is a type of seaweed. Mushrooms also are a decent source of B2 as well as a lot of the other B vitamins.


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It’s a precursor to two coenzymes needed for energy production so there we go again with energy. Cellular respiration, which is just the cells’ way of producing energy; that’s the name for it. It helps maintain healthy vision, skin, and nails, and it’s required for normal cell growth and the recycling for the body’s most potent antioxidant known as glutathione.

B2 is the most commonly deficient B vitamin and this leads to sensitivity and inflammation of the mucous membranes in the mouth. It can lead to a red, sore tongue; eye redness; sensitivity to light; burning, dry, tired eyes; dermatitis, nerve damage; hair loss; fatigue; stunted


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growth in children. If you exhibit any of these symptoms or one of them, if you have sensitive eyes, dry eyes, burning eyes, there’re a number of different factors that could be playing out. It could be issues with omega-3 deficiency; it could be one of the issues with that. It could be a vitamin A deficiency. But, again, there’s a lot of overlap between these different vitamins and nutrients.

Here are some pictorial examples of B2-specific deficiency. We have this red inflamed tongue on the left and you can see cracks around the corners of the mouth, which could indicate a B-complex deficiency. B2 here, it’s also associated with pink eye.

In a 2003 study done in Brazil, they looked at 31 Parkinson’s patients who had evidence of a riboflavin deficiency. Nineteen of them were then given a low dose of only 30 mg of riboflavin three times per day for six months. All 19 patients improved motor capacity by more than 30 percent. Parkinson’s is a disease that attacks the nervous system, and again, the B vitamins, B2, have a big role there.

B3 - NiacinLike B2, B3 is one of the most stable B vitamins, unfortunately, milling and processing removes 90% of niacin from grains.

It comes in two forms: nicotinic acid and niacinamide. The RDA is about 14 mg per day, but 50–100 mg is pretty typical. It can also be manufactured by tryptophan, so any foods that contain tryptophan will indirectly give you niacin but this can only happen in the presence of B1, B2, B6, vitamin C, and iron.

Food sources, are mainly from tryptophan-based sources. So, liver, organ meats, tuna, salmon, halibut, yeast, whole grains, avocadoes, dates, figs, prunes, a little bit less.

It’s part of two coenzymes, NAD and NADP. If your remember back to biology class, we learned about cellular respiration and glycolysis, these are two coenzymes that are necessary for glycolysis, which is part of that whole energy-metabolism process. It’s also needed to form red blood cells, DNA, and sex hormones. It stimulates circulation, reduces cholesterol, nervous system health, and supports tissues of the skin, tongue, and GI tract.


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Other uses, specifically for the form of B3 known as nicotinic acid, it’s been helpful in treating migraines, improving sex drive, detoxification, because niacin has the ability to vasodilate and because it vasodilates, it leads to something called to something called a niacin flush, which is harmless, but if you’ve ever taken B vitamins, you’ll notice that you get red and warm, that’s because there’s a release of histamine, which is an inflammatory precursor. You have more of this blood flow and histamine coming to the skin, and that’s why you get this niacin flush. That usually occurs with doses above 50 mg per day. That subsides after about 10, 20 minutes.

As you continue to use B-complex vitamins, the flushing kind of dissipates because your histamine stores are reduced. That can be a good thing from an allergy-prevention standpoint as well. Histamine is an integral compound of the body, but too much of it can obviously be detrimental as well.

Deficiency in B3 can lead to pellagra mostly happens in underdeveloped countries, which is the three Ds: diarrhea, dermatitis, and dementia. This was also really common among corn farms during the American Civil War. During the American Civil War, a lot of the, if you want to call them the white Americans, back then were living on these corn fields, were eating lot of corn meal and a lot of corn-based foods. And, unfortunately, because corn does not contain a significant source of B3, a lot of these people developed pellagra, which is a deficiency in niacin. This was obviously corrected over time as they realized, “Okay, there’s something not right here,” and they recognized that it was because of the corn.


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High Dose Niacin and Heart Disease

When I was in school and I remember one of the first lectures we talked about was on cholesterol and the use of niacin. So, I remember my professor talking about how niacin was a really powerful agent for reducing cholesterol. I thought, okay, this is really cool because if someone is taking Lipitor or has high cholesterol, could they benefit from higher doses of niacin?

When we’re talking about niacin—and, again, based on the research in the 1990s, we’re talking about nicotinic acid, which is a supplemental form of B3, and they used 1–3 grams per day, which is very high. It’s about a thousand to three thousand times greater than the recommended daily allowance. These doses were used to treat high cholesterol with some success.

More recently we have seen that high-dose niacin can increase homocysteine levels, which is an unwanted event for those at cardiovascular risk. Even if you don’t have cardiovascular disease risk there different causes of heart disease, for instance, if you have a high-sugar diet or if you have a lot of free radical damage inside your blood cells; there’re a number of different factors that can contribute to heart disease. Homocysteine is one of those factors. In this case high levels of niacin, high levels of B3 is not good because it can actually increase homocysteine levels. This has been seen with as little as one gram, so one thousand milligrams per day. Remember 14 mg per day is the RDA, but generally, 50–100 mg is where a lot of people are at.

High doses are not necessarily the best, especially when it’s isolated. Overall, the literature is unclear, but I would stay on the safe side and keep it at no more than 100 mg per day. Try to get it from whole foods or even from a whole-foods-based B-complex vitamin. We don’t want to start mega dosing with isolated vitamins.


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Niacin: Cause of Obesity?This was presented in 2010 in the World Journal of Gastroenterology, and the theory here was that niacin is one of the leading causes of obesity. You might be thinking, how is this possible? B3 is supposed to be important for us. If we don’t have enough, we’re going to have pellagra. If we have too much of it, we could actually develop heart disease, now we’re saying too much niacin can cause obesity. What’s going on?

In this study they used five subjects, which isn’t very many, then they compared their lab findings and compared them with U.S. children obesity and niacin consumption levels. So, they did a lot of extrapolation here. This is not cause-and-effect.

The researchers wanted to know why obesity spiked in 1980. As I mentioned earlier, B3 is very stable, but about 90% of it is removed and destroyed by milling and processing of grains. The daily U.S. per capita niacin consumption has increased since the 1940s and has reached an average of 33 mg per day in the early 2000s. 33 mg, that’s not excessive but that’s more than twice the RDA.

1940 was the year where there was a niacin fortification act which was put into play. Manufacturers or the governments or whoever decided “We need to fortify our grains with niacin.” They realized for milling and stripping grains from their whole form to the refined form were losing a lot of B3, so we’re going to fortify these foods now with what we’ve just taken out. We’re going to take one component out of everything we’ve taken out and put it back into the bread, back into the grains. So, we had this fortification of niacin in the 1940s. We also had a refortification in the early 1970s, which was an even higher amount of niacin present in the grains.

Here’s what the study basically extrapolated. Animal flesh—meat, poultry, and fish—and grains are the largest contributors of dietary niacin. So, I mentioned that niacin is found in a lot of animal products. If we look at the year at the top of the graph, things are going along and then, it just kind of jumps up.


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On the black graph the red-dotted line is the grains. Around 1975, grain consumption increased. At the exact same time, the consumption of meat, poultry, and fish declined or relatively kind of maintain where they were at.

The top line is total niacin intake. Around 1975, we had this kind of starting to increase in total niacin intake as a direct result of increased grain consumption.

The next thing is that the researchers found that most of the increased niacin consumption comes from grain products due to the implementation of the mandatory niacin fortification, which I just mentioned, starting in the early 1940s. And, most significantly, a sharp increase in contribution in 1974 due


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to an update, again, on the niacin fortification standards has made grains the largest contributor to niacin intake.

We’re fortifying foods with niacin, which might be causing obesity. What we’re seeing here is, again, right about that same time period, 1975 we see a decrease in animal products and a big spike in grains after that 1974 mandate.

Soon after the introduction of niacin fortification, the prevalence of obesity and diabetes began to increase rapidly first in the developed countries and then in the developing countries as well. It was basically a very similar trend to what we were seeing. So, the obesity rise was almost parallel to what we saw with the niacin fortification spread.

Traditionally low-fat, high-carbohydrate diets were used to treat type 2 diabetes, so, if you have type 2 diabetes like my dad, you’d go see a dietician. My dad’s put him on pretty much this protocol right here. High carbohydrates; good carbohydrates, not white bread and white pasta, although some dieticians.

However, since the implementation of niacin fortification in the U.S. in the early 1940s and the significant increase of carbohydrate consumption during the past three decades, more and more studies from the U.S. have found that high-carbohydrate diets increase instead of decrease the risk of obesity and type 2 diabetes.

I’m going to argue that it’s not just the niacin, but it’s the quality of carbohydrates that these studies are using. If they’re using crackers and white bread and people’s reporting of their own carbohydrate intake, that’s going to raise some questions for me. But it’s something to consider nonetheless.

So, the hypothesis is that obesity is characterized by increased appetite and insulin resistance, which is caused by too much niacin. So, this is what they’re theorizing: It’s not the correlation of eating more grains; it’s actually niacin. It’s doing something to your appetite and causing things to happen in your body to become resistant to insulin.

Large doses of niacin have long been known to impair glucose tolerance, induce insulin resistance, and enhance insulin release, three things we do not want to have happen on a regular basis.


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They had two big results from this study. The increase in niacin in the form of nicotinamide may induce a biphasic effect on glucose metabolism, so it’s kind of a two-pronged effect, characterized by insulin resistance, followed by hypoglycemia, which is a drop in blood sugar. There’s also a significant association between the U.S. per capita of niacin consumption and the obesity prevalence in U.S. children and adolescents.

The study also found that oxidative stress or free radical damage, may mediate excess nicotinamide-induced insulin resistance and that type 2 diabetic subjects have a slow detoxification of nicotinamide and type 2 diabetes may be the outcome of the association of high niacin intake and the relative low detoxification of niacin in the body. So, people with type 2 diabetes or those about to develop it might have a problem detoxifying nicotinamide out of the body leading to more oxidative stress which can cause niacin to do bad stuff with insulin inside the body.

Those are the results they found. Therefore, their conclusion was: High niacin intake may lead to obesity.


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Here are their proposed mechanisms of action. We have niacin-rich food intake. It leads to two things, 1st it increases blood nicotinamide, which is a breakdown product of niacin, one of them, which leads to our last generation, which is reactive oxidative species, which is, essentially, a form of oxidative stress.

At the same time, we have ROS scavenging system, which would be things like antioxidants, which would decrease the amount of ROS action. So, that’s going to do one thing—if we just kind of follow this line up here—it’s going to increase insulin sensitivity, which is a good thing. But if we go back on the left here, oxidative stress also leads to insulin resistance because too much oxidative stress has a lot of different impacts at the cellular level in terms of reducing the fact that the cells can’t respond to insulin as well anymore.

This will do 2 things. 1st it’s going to increase blood glucose because there’s not going to be as much insulin or the cells won’t respond to insulin, so there’s going to be more sugar circulating in your blood. This stimulates your pancreas to increase insulin release. But now the cells don’t respond to insulin, so you’re going to have too much insulin in the blood, hyperinsulinemia, which may or may not lead to normal blood glucose levels depending on how the cells are responding to it.

Second, if there’s too much insulin in the blood, it can shoot down your blood glucose levels, assuming that the cells are responding, and that’s when we get hypoglycemia. Hypoglycemia is going to lead you to feeling hunger or increased appetite, and that’s going to obviously lead to more food intake, leading to obesity. That’s the hypoglycemia phase, the second phase in this biphasic approach to too much niacin.

It’s an interesting theory. There is some truth to this, but it’s interesting to see are there other factors other than just niacin at play here. I personally think there is.

Here are some really interesting graphs, really interesting stuff. Again, is it cause and effect? I don’t think so. I’m going to tell you why right now.


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If we look at these three graphs—so, A, C, and D—these are ready-to-eat cereals and child-obesity trends. About late 1970—I’ve circled each one of them with red and if we look at the black dots here, they represent childhood obesity. RTE are the blank or the white circles. As the increase in ready-to-eat cereals (RTE) increases from about 1970 all the way up to the present, 2000. We have an increase in ready-to-eat cereals. At the same time, look at obesity. Obesity, from 1960 to 1970, remains unchanged. As soon as we start eating more ready-to-eat cereals, the more kids between the ages of two and five in this graph, obesity now increases, almost double. I should say not double but from about four to five in terms of the prevalence. The prevalence of obesity has increased from, in this case, 4 to let’s say almost 8 percent. By 1990 we’re up to 10 percent. This is children two to five years old. One to two years later, we’re already up at 14 percent. ”

The other thing to consider with this is that in the 1970s, we also had the introduction of high-fructose corn syrup, which we know is very prevalent in ready-to-eat cereal, so that’s something I’m not too sure if this study really accounted for. But this graph right here is obesity in children six to eleven years old. Same trends; 1970, boom, spikes up. Boom, continues to spike. Obesity in children or teenagers 12 to 19 years old, in this graph down here, again, it literally just skyrockets from 4 to 12 percent within a seven-year period


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in response to eating more ready-to-eat cereals. This is eye-opening stuff. It’s not a cause-and-effect, but it’s showing you trends. I don’t care what you see, if it’s Cheerios, Honey Nut Cheerios. They say they have whole grains. It’s all nonsense. It’s BS; it’s garbage. If it’s in a box, if it’s processed, if it’s made by one of these big food conglomerates, its absolute garbage, and it’s causing way more damage than they could ever promise to reverse through their fortification or whatever else they’re doing.

So?Yet another reason to avoid processed grain is that they are artificially fortified with excess levels of niacin. Get your niacin from organic liver products in small doses, pseudo grains like millet, quinoa, amaranth, and other natural sources like brewer’s yeast. Do not exceed 35 mg per day that’s the upper limit. If you’re supplementing with B-complex, don’t go crazy with this stuff just to be on the safe side especially if you’re on blood pressure meds, have ulcers, or gout because it is broken down into nicotinic acid, and that can raise uric acid levels, can be toxic to the liver, and lower blood pressure. Because, again, it will vasodilate your blood vessels, so you don’t want to overdo this with niacin.


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Deficiency…Quickly

The first stage of deficiency is pellagra which is extreme redness and sensitivity to exposed skin areas, decreased energy, difficulty maintaining health of the skin and intestines. This will lead to diarrhea, which is one of the three Ds. With time, less stomach acid also leads to poor digestion, which equals poor absorption of fat-soluble vitamins. It’s very common, in underdeveloped countries where access to whole grains and animal meats is limited. The impoverished areas of the world don’t have access to the same foods we do. Sometimes that’s a good thing; sometimes that’s a bad thing. In a lot of cases, with the fat-soluble and water-soluble vitamins, a lot of these countries don’t have access to these foods.

Vitamin B5 – Pantothenic Acid Vitamin B5, pantothenic acid is usually found as calcium or sodium salt, calcium pantothenate, and its present in all living cells. It’s stable under most conditions but destroyed by acids like vinegar or bases like baking soda and by dry heat. So unless you are cooking with it, it is stable under most conditions.

Fifty percent or more is lost in the milling of grains; 30 percent is lost in meat during cooking. The adequate intake level here—so, again, we’re not using RDA; we’re using adequate intake now—is 5 mg per day, so you don’t need too much. However, some studies have shown more than 1000 per day over six months has shown no side effects. I’m not going to advise you take that level.

Sources are very similar to B3, organ meats, brewer’s yeast, egg yolks, fish, whole grains, sweet potatoes, green peas, mushrooms, avocadoes, and our intestinal bacteria. Roles: energy metabolism is part of CoA, which


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eventually forms acetyl-CoA, which is important for the Krebs cycle and energy production. The production of adrenal hormones; very important role here and that’s why this B5 is known as the antistress vitamin. That’s why people who are stressed out will benefit from B-complex vitamins, specifically in regard to B5, because it has an impact on regulating the adrenal hormone production. It works in healthy skin and nerves; red blood cell functions; may reduce toxic effects of antibiotics and radiation; and used for synthesis of fatty acids and phospholipids. So, it has a role in good, healthy cell membranes.

Deficiency not very common but, if present, fatigue is the most common symptom. Decreased adrenal function may result and a decrease in HCl production, hydrochloric acid, which can lead to digestive issues. A lot of these B vitamins are also pretty involved in stomach acid production, so that’s not a good thing. You don’t want a deficiency in stomach acid because that leads to digestive difficulties.

B6 - PyridoxineB6, pyridoxine. This one is especially important for women because it has a very important role in hormone and water balance. Again, it’s easily lost in cooking and not easy to get in sufficient amounts. RDA is only 1.3 mg per day, 1.9 mg per day in pregnant women; however, 10–15 mg per day is easily tolerated. Again, it’s found in wheat germ, organ meats, whole grains, but at a smaller amount.

So, it’s roles, amino acid metabolism; supports the nervous system; carbohydrate and energy metabolism; it’s a catalyst in conversion of tryptophan and niacin, antibody and red blood cell production; functioning and production of DNA and RNA, it balances sodium and potassium, which is important for fluid regulation and electrical function of the central nervous system and heart. Needed for acetylcholine, histamine, and norepinephrine metabolism; involved in detoxification through its role with sulfur-containing amino acids, tryptophan, cysteine, and methionine.

Another role is with estrogen. When estrogen levels are high, more B6 is required. For instance, during pregnancy, menstruation, if you’re taking birth control pills, or if you’re on estrogen supplementation. This is because in the


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liver, B6 helps attach a sulfur group to estrogen for transport out of the liver and excretion out of the body. If you don’t have enough B6, you can’t do that, which can lead to estrogen dominance.

B6 and EstrogenStudies show conflicting results with B6 supplementation in alleviating PMS symptoms. So, a lot of studies have looked at, okay, considering its role in estrogen, if we have more B6, will women experience fewer PMS symptoms? Some studies show yes; some studies show no. Again, I don’t believe that you should be supplementing solely with B6 for those purposes.

Toxicity and DeficiencyThere’re no toxic issues at RDA levels; however, many studies do discourage high doses due to potential neurological effects. This can lead to peripheral neuritis, which is an inflammation of the nerves in your fingers and feet. No side effects up to about 200 mg, but toxicity begin between 2 and 5 grams per day. So, again, that would be 2000–5000 mg per day. The tolerable upper limit has been set to 100 mg per day. Deficiency is more common. Like a lot of the B vitamins, it leads to muscle weakness, nervousness, irritability, and depression.

It’s a bigger concern during pregnancy, because a deficiency in B6 can lead to a lot of the symptoms of early pregnancy like water retention, morning sickness, morning sickness, and later in pregnancy it can lead to birthing difficulties. So, if you’re a woman, if you’ve had a baby and if you’ve ever felt that kind of morning sickness, one of the potential causes could be a vitamin B6 deficiency.

Vitamin B7 - BiotinMoving on to B7, biotin. This is the most stable of the B vitamins, but, unfortunately, it’s only found in trace amount in food. Avidin, which is a protein in egg white, impairs absorption when raw eggs are eaten, so don’t eat a lot of raw eggs. The recommended daily allowance is 30 mcg per day; we’ve moved to micrograms now and not milligrams, so it’s even a smaller amount.


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But 100–200 mcg per day are helpful, and there’s no upper limit for biotin, generally ’cause there’re no toxicity issues.

The sources, the same as all the other ones. The roles it plays, it’s required for fat metabolism, and a lot of weight-loss programs will incorporate biotin because of its role in fat metabolism. Blood-sugar regulation; formation of new tissues in skin; helps formation of DNA and RNA; and prevents graying of the hair or hair loss.

Deficiency, dry, flaky skin; increased cholesterol levels in the blood; hair loss; impaired metabolism; and cradle cap in infants. So, our son Oscar had cradle cap for maybe a few weeks and at first we thought it was a fungal issue and it might’ve been we don’t necessarily know if he was deficient in biotin.

Maybe Amy was deficient in biotin in her breast milk and, as a result, so was Oscar. We don’t know but now we might have another possible cause for why he had cradle cap. So, if you have kids and if you’ve ever had babies who’ve had cradle cap, mothers, you want to really get those B-complex vitamins in so you don’t have that occur. No toxicity, as it’s very easily excreted in the urine.


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Okay, so before we move on I want to go over this chart with you, I’ve put this in the PDF that comes with this presentation. It looks at the natural versus synthetic forms of the different vitamins. This table is essentially showing is the B Vitamins B1 all the way to B12—the food nutrients, and the chemical form that it’s found in naturally in food. So these are the two columns are what we want to be looking for in supplemental B-complex vitamins. You should be looking for—the source should be nutritional yeast or rice bran. That should be the source of the B-complex vitamin. And if they have a name, the chemical form in the food, on the label, it should be these names here, this second column.

If you’re using supplements, they are most likely synthetic. As an example, B12, very common for vegans, for instance, to be deficient in B12 , nutritional yeast will be the main source in a food-grade supplement. It will be found as methylcobalamin or deoxyadenosylcobalamin. These are the natural forms of B12. If you’re taking a supplement of any kind and it shows cyanocobalamin, which is converted to methylcobalamin in the body or hydroxycobalamin, these are synthetics. They’re manmade in a manufacturing plant, and will not have the same impact in the body.

Vitamin B9 – Folic AcidB9, folic acid is very sensitive, unstable and easily destroyed by light, heat, cooking, The active form is known as tetrahydrofolic acid or THFA; it requires B12 to convert to this from methylfolate, which is its kind of proform. The RDA is 400 mcg per day, 600 mcg per day if you’re pregnant.

The green, leafy vegetables are king with very high source of folic acid content. Any of the green, leafy vegetables are a very high source, exceeding your daily RDA with just one cup. Liver, brewer’s yeast, intestinal bacteria are also good sources.

The roles: red blood cell production; breakdown of protein; amino acid conversions; critically important in the development of infant nervous system, i.e., the fetal neural tube; RNA, DNA formation; neurotransmitter maintenance; reduces high levels of homocysteine, so that’s a very important role as well.


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Toxicity and DeficiencyB9 and B12 are one of the exceptions to the B-vitamins-are-not-stored-in-the-body rule. In this case, excess is stored in the liver for six to nine months before deficiency symptoms develop, yet it’s one of the most common deficiencies simply because most people are not eating a lot of leafy, green vegetables. 100 to 200 micrograms per day are needed to maintain tissue stores. One-fifth of Americans get less than 50% of RDA, simply because they’re not getting their green, leafies in.

Also, taking too much B9 as an individual supplement may mask a B12deficiency, B12-related, it’s called pernicious anemia. Generally, no toxic symptoms up to 1 mg per day.

This picture is red blood cells, and what happens with B12or B9 masked anemia, which is something known as megaloblastic anemia, an enlargement of red blood cells. These red blood cells here are enlarged versus the regular size. In iron deficiency anemia, the red blood cells actually shrink, so that’s the difference between this type of anemia and the iron deficiency anemia. B12 will not correct iron deficiency anemia and vice versa. And, again, deficiency is common because it is only found in fresh, unprocessed food, as are a lot of the B vitamins.

Symptoms are anemia; fatigue; irritability; anorexia; weight loss; headaches; sore, inflamed tongue; heart palpitations. Folic acid deficiency, does not respond to iron supplementation because it’s a different disease altogether. Birth control pills reduce absorption by 50 percent; antibiotics and other drugs also impair absorption.


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Vitamin B12 - CobalaminB12, cobalamin, it’s the only vitamin that contains an essential mineral, cobalt. It actually has a very similar molecular structure to hemoglobin, as well as chlorophyll. Pretty cool stuff.

It’s relatively stable and is stored in the body for several years, how many years is debatable but it’s a long time. It’s absorbed from the latter stage of the colon, called the ileum, and there’s no known toxicity. RDA, 2.4 mcg; 10–20 is a better insurance level.

Sources: animal foods. In order to get B12, you need to be eating animal foods, organ meats, live-culture yogurt, and some is produced in our intestinal bacteria.

Roles: essential for nerve tissues, so, again, working back with B1 in developing the good, healthy myelin sheath around the nerves, very important; stimulates growth and appetite in children; red blood cell formation; energy vitamin. When people say, “I don’t have enough energy,” they’ll go to the doctor, and the doctor or the naturopath will often give them B12 shots because it’s so heavily involved in energy metabolism. It helps iron function better; DNA, RNA production synthesis; and production of choline and methionine.


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Deficiency and Pernicious Anemia

Most stomach acid which is a cause or a result of not having enough B vitamins in the first place, can impair absorption of one of the B vitamins, B12. Aging and stress also impair B12 absorption. It requires an intrinsic factor, which is produced in the parietal glands of the stomach to be absorbed from the ileum.

It’s difficult to become deficient unless you’ve been a strict vegan for several years with no supplementation. If you are a vegan you may want to have your B12 levels checked.

Pernicious anemia is large, immature red blood cells, called megaloblastic anemia, a type of anemia, and it’s usually caused by autoimmune atrophic gastritis. This is where the immune system attacks the parietal cells in your stomach, those very cells or those glands in the stomach that produce the intrinsic factor that is needed for B12 to be absorbed in the intestine.

And an early symptom of this is what’s known as strawberry tongue, so a very similar kind of red, puffy tongue. It affects energy levels, your state of mind, and your nervous system. With the nervous system, over time it can lead to permanent damage unless corrected with B12 supplementation. Again, this is where it’s important to know stuff. If you want to be vegan, that’s totally fine, but understand if you’re deficient in B12, you need to correct that, ‘’cause it can be very, very debilitating.

Here is the stomach, so protein-bound cobalamin. Dietary vitamin B12 essentially comes into the stomach and is broken down by hydrochloric acid. The intrinsic factor is secreted out of the stomach and attaches with cobalamin in the small intestine, and then, with this intrinsic factor, it kind of circulates through the intestinal tract and then it gets to the ileum, which is the latest kind of stage of our whole colon and there it is used to enable or the intrinsic factor is used with cobalamin to enable cobalamin or B12 to be absorbed into the blood and then obviously through a bunch of other processes into the tissues.


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So, homocysteine I mentioned earlier as being a marker of heart disease if you have high levels. Folate, I mentioned folic acid, B9, has the role of reducing homocysteine levels in the blood, and that’s very good because that actually helps reduce heart disease. So, what we see here is just this process of homocysteine is converted to methionine, which is converted to S-adenosyl methionine.


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B12 is required in reducing homocysteine levels. Homocysteine is also reduced by B9 or folic acid levels. B6 also uses homocysteine and converts it down to cysteine. What I’m trying to show you here is that if you are deficient in the B vitamins, specifically B6, B9, and B12—homocysteine levels can increase, because now it’s not being converted into the other pathways, such as cysteine or methionine.

Summing Up – B VitaminsSo, let’s sum up the B vitamins. It’s really simple. The B vitamins play a critical role in almost all of our body’s metabolic functions and are especially important for our nervous system. It’s best to get your B vitamins through food, brewer’s yeast, nonglutenous grains—millet, quinoa, amaranth, buckwheat—nuts and seeds, liver—organic, on occasion. If supplementing, supplement with a B-complex that is a whole-food-based B-complex, and make sure it contains the natural, not synthetic, forms of each vitamin.


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Vitamin CVitamin C is only found in fruits and veggies and plays a role in many functions. It’s unstable and easily destroyed by cooking and alkalized solutions like baking soda, air, and light.

It is easily absorbed in the intestines in conjunction with the bioflavonoids and it’s used in the body in about two hours. The body uses it very quickly, and it’s out of the blood in about three to four hours. If you’re taking a vitamin C supplementation you should do so on a four-hour basis or take a time-released capsule. You don’t want to be doing all your vitamin C in the morning and then pee it out and then you’re done. You want to replenish this throughout the day. Or a very simple way to do this is just to eat some fruits and vegetables throughout the day; very simple.

Some vitamin C is stored in the body—adrenals, pituitary, brain, eyes, ovaries, and testes. These are very, very metabolically active glands. Roughly about 30 mg of vitamin C is stored per pound of body weight. That’s actually quite a bit if you think about it. And 200 mg per day is needed to maintain these stores. But if you’re sick, you’re old, you drink alcohol, or if you smoke, you’re going to need much, much higher levels of vitamin C to maintain that.

How Much Do You Need?So, how much do you need? Well, the recommended daily allowance is 70–90 mg to prevent deficiency. That’s very, very low. Fifty to one hundred grams, that’s five thousand to ten thousand times the RDA has been used in treating viral illnesses and cancer. We’ll talk about this in the cancer module, the lesson on cancer.

If supplementing to prevent the cold or flu, you want to increase your vitamin C intake to what’s known as bowel tolerance. That’s usually dependent on your weight and height. Anywhere from about 2–3 g per day or higher; some people take up to 5 g or 5000 mg. One gram is a thousand milligrams. So, if you get to the point where you have diarrhea, then you know that you’ve hit your bowel tolerance. That’s the point at which you want to kind of tone it back


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a bit. There’s nothing wrong that; you’re not going to die from that kind of level. Maybe it’s 5000 mg or 5 g a day, and then tone it down. Maintain that level to prevent the cold or flu, taking it every four hours is best.

Here are the best vitamin C food sources. Supplementing with vitamin C is not going to be as good. Probably the most powerful source of vitamin C is the acerola cherry. One cherry has 84 mg of vitamin C. That’s already your recommended daily allowance right there. So, if you have a handful of acerola cherries, you are going to inundate your body with food-grade vitamin C. Powerful.


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If you have one medium papaya, which is a decent size, bigger than one cherry, 187 mg of vitamin C. I researched the top foods and put them in descending order here.

Papaya (it’s a lot bigger). Acerola cherries; maybe it should be at the top here. Guava, one guava. It’s a very small fruit, not very common but a lot of supermarkets are carrying it now; 126 mg. Bell peppers are very high. Strawberries, broccoli, kale, Brussels sprouts, kiwi, orange. People think citrus fruit are the best places to get your vitamin C. An orange, depending on the size, 69–83 mg per day. Not too shabby, but if you want to compare that to broccoli or kale, it’s right up there as well. Those green, leafy vegetables are powerful. These foods are your best sources of C.

Vitamin C vs. Ascorbic AcidAscorbic acid is just one isolated component of vitamin C. It is not the whole form of the vitamin; therefore, ascorbic acid is not vitamin C. Do not make that confusion. I admit, even one of my nutrition textbooks has vitamin C, in parentheses but they are not the same.

An example, ascorbic acid, vitamin C must include rutin, bioflavonoids, factor K, factor J, factor P, tyrosinase, ascorbinogen, and other microcomponents. That is what vitamin C is; ascorbic acid is one of those components.

Specifically, ascorbic acid is the antioxidant wrapper portion of vitamin C. It protects the functional parts of the vitamin from rapid oxidation or breakdown, however, on it’s own it’s useless. These pictures here show the difference. The top picture here is actual vitamin C from food. These are electron microscope pictures, and the vitamin C is


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very rounded, more circular, whereas the ascorbic acid on the bottom here is very crystalline.

Food-complex vitamin C is also ten times less acidic than ascorbic acid, and that’s a good thing. “A vitamin is a working process consisting of the nutrient, enzymes, coenzymes, antioxidants, and trace mineral activators.” This was said by Royal Lee. Dr. Royal Lee was probably one of the foremost thinkers in terms of vitamin nutrition and a lot of other areas of nutrition as well. He stated this in 1956.

Whole vs. SyntheticThis is just a random supplement. You’ll see vitamin C, 500 mg, and ascorbic acid. That’s what you’re getting; you’re not getting food-grade vitamin C. There’s a huge difference. Fractionated or fractionized equals synthetic, equals crystalline equals fake. Ascorbic acid is only a fraction.

Before 2002, over 90 percent of ascorbic acid in the U.S.A. was manufactured at a facility in Nutley, New Jersey, owned by Hoffman-La Roche, now known as Roche, one of the world’s biggest drug manufacturers. Here, ascorbic acid was made from a process involving corn starch and volatile acids.

In 1999 Roche was the worldwide market leader in vitamins; with a market share they had a market share of 50 percent. Between 1990 and 1999 they were also the leading illegal price-fixing cartel for vitamins. They were illegally fixing the price of vitamins. In 1999 Roche pleaded guilty in the United States and paid a $500-million fine, which was then the largest fine ever secured in the U.S. The European commission also fined Roche $462 million Euros for the same infraction in 2001, also setting a record at the time.


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These companies are criminal. What they are doing to our food supply is atrocious. Roche sold its vitamin business in late 2002 to the Dutch group DSM. Now, I’m sure DSM has their own issues. We’re not going to get into that in this presentation, but just understand what’s happening with a lot of these food companies.

So, again, the whole versus synthetic, like I showed you with the B vitamins, vitamin C the food source, you’re going to get them from, when you’re looking at a supplementation form; food source should be acerola cherries or citrus fruit. This is what it should show up as on the label. The natural form, it might show as ascorbate from food or dehydroascorbate.

The vitamin analog, which is the synthetic form, is hydrogenated sugar processed with acetone. The nonfood vitamin, will say ascorbic acid or any kind of mineral ascorbate like sodium ascorbate. You want to be looking for ascorbate from food or dehydroascorbate. The food source, should say from acerola cherries or citrus fruit.

If it doesn’t say that, if it says USP whatever, USP stands for United States Pharmocologica or something like that. When you see USP on a multivitamin that essentially means that it’s synthetic. We’ll just put it that way.


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Vitamin C as an AntioxidantIt is a powerful antioxidant, it does a lot of things among other nutrients precisely vitamins A and E and some B vitamins from oxidation, which is really important. An in vitro study found that food-complex vitamin C—so, from food—has a negative ORP, which is oxidative reductive potential, which is really important. That’s the ability to reduce oxidated stress in the body. Yet the Merck index—this is an index used to show these different values—shows that ascorbic acid has a positive ORP. Negative ORP is much better, as it helps clean up oxidative damage, whereas items with a positive ORP do not. So, vitamin C and ascorbic acid, based on this index, are almost totally different. Vitamin C actually cleans up oxidated damage in the body; ascorbic acid does not.

Brunswick Laboratories is known for ORAC testing, which is the oxygen radical absorbance capacity, which is essentially a measure of a food’s ability to sequester or quench up free radicals. The higher the ORAC value, the more antioxidant value it provides. Brunswick Laboratories showed that food-complex vitamin C had 492 mmol/g TE, known as Trolox equivalent, of hydrophilic ORAC in comparison to blueberries, which only had 195. Food-complex vitamin C, 492 versus 195 in blueberries.

That’s two and a half times the ORAC ability of blueberries in food-complex vitamin C. Vitamin C-containing foods also have over 15.6 times the ORAC value of isolated ascorbic acid. So, ascorbic acid is almost useless in terms of its ability as an antioxidant compared to food-grade vitamin C.

Other FunctionsFor the formation and maintenance of collagen is important in terms of connective tissue, healthy skin, wound healing, and maintaining healthy blood vessels. It also stimulates the immune system and it decreases histamine at higher doses. Higher doses of vitamin C will reduce histamine, which will lead to potentially fewer allergic responses. Maybe also during hay fever, springtime, when those allergies tend to come out, you may want to up your intake of fruits and vegetables. Or if you’re supplementing with a food-grade vitamin C from whole food, you may want to up your take during those times as well if you’re experiencing any kind of allergies to see if that has an impact.


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Toxicity and DeficiencyThere’s no documented toxicity at any level of supplementation because it’s so easily excreted from the body. High supplemental doses involving 5 or more grams, diarrhea can result, and we talked about this being the bowel intolerance.

Scurvy is the deficiency of British sailors back in the 1700s. Scurvy is, essentially, bleeding gums, skin discoloration because of the role Vitamin C plays has just gone down the wayside. Deficiency can also lead to a weak immune system and increase your susceptibility to colds and other infections. Easy bruising is a symptom of vitamin C deficiency. If you easily bruise it could mean you have a vitamin C deficiency, among a couple other things that might be going on.

Deficiencies are more common in formula-fed babies and teenagers or the elderly with little fresh fruit and veggie intake. And your vitamin C needs will increase with age, stress, cortisone and drug use—when I’m talking about drug use, I’m just talking about pharmaceutical drugs as well as recreational drugs. Smoking and alcohol will also increase your need for vitamin C, because vitamin C will neutralize all these bad things in the body.

Vitamin P (Bioflavonoids)Bioflavonoids work synergistically with vitamin C and include a number of components that work together: citrin, hesperidin, rutin, flavonoids, and quercitrin. There’s no RDA because there’re no toxicity issues.

Sources: citrus fruit, rose hips, apricots, cherries, grapes, berries, papaya, and also anywhere you find vitamin C. Functions, very important functions that they play. They improve the integrity and permeability of capillaries. This is known as the P factor that is why it’s called vitamin P. It prevents the hemorrhaging and ruptures of capillaries. That’s very important because capillaries are smallest blood vessels that line your cells from which red blood cells then kind of transfer oxygen over and nutrients over to your cells from. If your capillaries are in bad all of that’s going to be compromised.


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They also improve absorption of vitamin C and protect it in the body from oxidation. Again, they reduce histamine, so they have anti-inflammatory power. Toxicity and deficiency, none and very rare, it doesn’t exist.

If you’re eating the foods that will give you vitamin C, you’re also going to be eating the same foods that will give you enough bioflavonoids. And in concert, together they will be providing your body with some very powerful tools.

Summing UpAs usual, you want to get your vitamins, whether they’re B vitamins, C, P, fat-soluble, ou want them through whole foods or whole-food supplements. Fractionized or fortified foods are not the same and lead to more problems than they promise to solve, as we saw with niacin fortification. Remember, a vitamin is a working process consisting of the nutrient, enzymes, coenzymes, antioxidants, and trace mineral activators.


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Your Assignment

So, your assignment, like with the previous lesson, I want you to go back through your multivitamins if you have any, and identify the type of water-soluble vitamins, the Bs and C, that are present within, if at all. Are they natural or synthetic?


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Coming in Lesson 3Coming in Lesson 3, we are talking about mighty minerals. You’ll learn everything you need to know about minerals what they do, where to get them, and the importance of mineral relationships. I hope you enjoyed this lesson and we will see you next week.

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