I think the most common complaints I hear as a physician, from men
and women alike are, "I'm tired, I forget things, I'm cranky, I don't
have any energy to get through my day, I'm depressed". Our modern,
fast-paced lives can cause us to be chronically tired, forgetful,
anxious, or feeling down. You rely more and more on popular
over-caffeinated energy drinks, sodas, and coffee, to not only get you
through your busy day but give you a temporary mood lift. However, you
might actually have a vitamin B deficiency.
First, let's talk about the ways in which different factors in your life might be contributing to a depletion of B vitamins:
Stress: Many of my patients are burning the
candle at both ends working long hours, maintaining family life duties,
juggling kids schedules and the financial pressures of managing a home.
They lack sleep, get very little exercise and go through their daily
routine exhausted. Chronic stress of this nature can really burn out B
vitamin stores and impair your nervous system.
Bad Diets: Along with fast paced lives, many
of my patients depend on take-out and fast-foods. These foods tend to
be high in carbohydrates which deplete B vitamins. They don't eat enough
fresh fruits and vegetables that provide good sources of B vitamins.
Many people have stopped eating meat, especially red meat, which is one
of the best, most absorbable sources of B12 that exists.
Alcohol Consumption: Alcohol depletes the B1
vitamin thiamine, a deficiency that can be very detrimental to your
nervous system and mental processes. Too much alcohol over a prolonged
period can leave you mentally foggy, unable to concentrate, with word
finding difficulty and a poor memory.
Aging: Just simply getting older causes us
to develop Vitamin B12 deficiencies because our ability to absorb it
from our food lessens with age. In fact, men over 40 are at higher risk
for developing B12 deficiencies and Alzheimer-like dementia as a result.
This condition is reversible with B12 supplementation.
Get Adequate B Vitamins
I'd like to share with you the importance of
adequate levels of B Vitamins in your diet. There are 12 B Vitamins, all
with their specific role in human health, but the most common
deficiencies occur in B1, B2, B9 and B12. The best way to get all B
Vitamins is from your food as the body can break down natural sources
better. However, supplementing with a good B-Complex Vitamin formula can
be added insurance in maintaining proper levels.
B Vitamins are water soluble and are washed out of
the body through excretion of urine so toxic levels are rare. However,
B12 is the only B vitamin that stores itself in your liver, kidneys, and
other tissues, so inadequate intake might not show up until its
completely depleted. A simple blood test at your physician's office can
show if you are deficient in B12.
Below is a brief outline of what these 4 particular
B vitamins do; in what foods they can be found, and the symptoms
associated with the deficiencies.
Vitamin B1-Thiamine:Maintains energy,
muscles, nerve functions, mental focus. Good food sources include
sunflower seeds, tuna, cooked black beans, green peas. Deficiencies are
rare unless you have a high alcohol intake. Symptoms are loss of
appetite, weakness/tenderness of muscles, numbness and tingling, "pins
and needles" sensations in feet.
Vitamin B2-Riboflavin: Supports energy at a
cellular level. Along with B6 and B9 (folic acid) maintains normal
homocysteine levels crucial for heart health and prevention of heart
attack. This is especially important for men as they are at higher risk
for heart disease. Good food sources include calves liver, crimini
mushrooms, venison and yogurt. Those most prone to deficiencies are
alcoholics, lactose intolerant individuals, and women who use oral
contraceptives. Deficiency symptoms are light sensitivity, tearing,
burning of the eyes, skin cracks at sides of mouth, peeling of skin
around the nose, and genital lesions.
Vitamin B9-Folic acid: Crucial for pregnant
women to prevent severe neural tube birth defects in infants. Maintains
normal homocysteine blood levels and helps prevent arteriosclerosis.
Since folic acid fortification regulations of commercial foods, stroke
and heart attack rates have decreased by 15%. Good sources of B9 folic
acid include leafy green vegetables (fresh is best as heat destroys
folic acid), liver, lentils, legumes, brown rice, poultry, pork.
Deficiency symptoms include severe anemia, elevated homocysteine levels,
gastric upset, impaired brain and nerve functions.
Vitamin B12-Cyanocobalamin: Maintains proper
red blood cell formation and the integrity of nerve tissue and
neurological function. Good sources of B12 are red meat, fish and dairy
products. Though B12 deficiencies can occur in both women and men, older
men seem particularly vulnerable to it. Deficiency symptoms include
anemia, tingling or numbness of the toes and fingers, confusion,
forgetfulness, Alzheimer-like dementia, muscle weakness, susceptibility
to infections, and low sperm counts.
To ensure that you don't develop B vitamin
deficiencies, you need to lessen stress levels by adding more exercise
and enjoyable activities to your life along with adopting healthier
sleep habits. Aging is inevitable, but our decreased capacity to absorb
Vitamin B12 as we grow older is easily remedied. Supplementation of B12
via pills, or even injections by your physician, can help us stay
mentally sharp and energetic. Including good food sources of B vitamins
in your diet and limiting consumption of alcohol will also help you
prevent deficiencies and the diseases they can cause.
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