Vitamin E, Vitamin K, B Vitamins and Vitamin D

Vitamin E is an important antioxidant that should be supplied at levels well above the RDI of 30 IU (international units) per day. Many authorities recommend 200 to 1,000 IU per day to help prevent age-related degenerative diseases such as cancer and atherosclerosis. Experts recommend that elderly people with risk factors for heart disease and those suffering from Alzheimer’s-related dementia take extra vitamin E. Most natural health care providers prefer the natural d-alpha form of vitamin E over the chemically synthesized dl-alpha form.

Benefits of Vitamin E
• Acts as a powerful antioxidant
• Prevents deficiency in low-weight infants
• Acts as an anti-clotting agent
• Assists in the formation of red blood cells

Vitamin K

Vitamin K is included in multivitamin formula because it can help prevent bone loss. A daily dose of 80 to 300 micrograms conforms to current RDI standards. Vitamin K is especially important for patients with a history of intestinal malabsorption or chronic antibiotic therapy (antibiotics kill vitamin K-producing intestinal bacteria).

Benefits of Vitamin K

• Helps prevent abnormal bleeding
• Promotes normal growth and development
• Helps prevent bone loss

B-Complex Vitamins

The B vitamin family includes eight distinct vitamins:

• B1 – Thiamine
• B2 – Riboflavin
• B3 – Niacin
• B5 – Pantothenic Acid
• B6 – Pyridoxine
• B7 – Biotin
• B9 – Folic Acid
• B12 – Cyanocobalamin

Each B vitamin is a separately functioning coenzyme that affects a wide-range of processes and functions in the human body. If you have a specific condition for which a single B vitamin is known to be helpful, a separate supplement of this vitamin may be added to a multi, preferably after consultation with a knowledgeable health care provider.

Vitamin D

We get vitamin D from two sources; our food and the sun. Vitamin D deficiency has been linked to higher risks of colorectal and breast cancer, so it’s important to guarantee an adequate intake. In fact, vitamin D was recently shown to reduce the risk of polyp development in the colon, a precursor to colon cancer. For those who don’t get regular exposure to sunlight or eat vitamin D-fortified foods, 400 IU per day may be optimal. Because vitamin D plays a role in bone building, people with an increased risk for osteoporosis may benefit from 800 IU per day.

Benefits of Vitamin D

• Prevents rickets
• Treats low blood calcium in cases of kidney disease
• Helps promote bon formation
• Promotes normal development of children and infants

Biotin

Biotin is a member of the B vitamin family even though it can be produced by bacteria in the gut. It functions in the manufacture and utilization of fats and amino acids. A biotin deficiency in adults is characterized by dry, scaly skin; nausea; anorexia; and seborrhea. In infants under six months of age, the symptoms are seborrheic dermatitis (cradle cap), persistent diaper rash, and alopecia (hair loss).

Building strong nails and healthy hair

Biotin is a popular recommendation to increase the strength of nails and promote healthy hair. Early research on biotin in this application came from the veterinary literature, where it was shown to increase the strength and hardness of hooves in pigs and horses. Human studies have shown that biotin supplementation (2.5 mg per day) can produce a 25 percent increase in the thickness of the nail plate in patients diagnosed with brittle nails of unknown cause, and up to 91 percent of patients taking this dosage will experience definite improvement. The beneficial effects of biotin on the health of hair possibly reflect an ability to improve the metabolism of scalp oils, similar to its effects in seborrheic dermatitis.

Diabetes

Biotin supplementation has been shown to enhance insulin sensitivity and improve the utilization of blood sugar. This improvement is thought to be the result of an increase in the activity of the enzyme glucokinase, which is involved in the utilization of blood sugar by the liver. In one study, 8 mg of biotin twice daily resulted in significant lowering of fasting blood sugar levels and improvements in blood glucose control in type 1 diabetics. In a study of type 2 diabetics, similar effects were noted with 9 mg of biotin per day. High-dose biotin has also been reported to be very helpful in the treatment of severe diabetic nerve disease (diabetic neuropathy).

Seborrheic dermatitis

Seborrheic dermatitis is a common condition that may be associated with excessive oiliness (seborrhea) and dandruff. The scales of seborrhea may be yellowish and either dry or greasy. The scaly bumps may coalesce to form large plaques or patches. Seborrheic dermatitis usually occurs either in infancy (usually between two and twelve weeks of age) or in the middle-aged or elderly and has a prognosis of lifelong recurrence.

In infancy, seborrheic dermatitis is known as cradle cap. Several case histories have demonstrated successful treatment of cradle cap with biotin by either giving the mother the biotin if the baby is being breast-fed or giving it directly to the infant. Cases of persistent diaper rash have also responded as well.

In adults with seborrheic dermatitis, treatment with biotin alone is usually of no value; it probably requires all of the necessary B vitamins.

Available Forms

Biotin is available commercially either as isolated biotin or as biocytin, a biotin complex made form brewer’s yeast and composed of 65.6 percent biotin.

Cautions and Warnings

Individuals with diabetes should use caution when using high dosages (e.g., greater than 4 mg), as it may produce reductions in blood sugar levels requiring changes in the dosage of insulin or other medications.

Possible Side Effects

Biotin is extremely safe, and no side effects have ever been reported with biotin supplementation.

B Good to Yourself

The right supplements taken in the right amounts can fill in the nutritional gaps on the days when you don’t eat perfectly, and provide a helping hand when the body fails to make enough of some mod-boosting chemicals.

If you feel down in the dumps, too pooped to play or can’t remember your own name, then it just might be that you aren’t getting enough of the B vitamins.

That’s what Darlene, a teacher in Albuquerque, learned after suffering debilitating exhaustion and depression. She brushed it off – and the 25-pound weight gain that accompanied it – as the start of premenopause. Her physician put her on a stew of medications, from antidepressants to thyroid hormones. “Sure, the drugs helped improve my mood”, she says, “but I wanted to get to the root of the problem, so I found a doctor who was willing to work with me on alternative approaches”.

As Darlene slowly weaned herself off the antidepressants, she replaced them with supplements of B vitamins, along with omega-3 fats and several other nutrients known to affect mood (such as calcium, magnesium, vitamin D, zinc and vitamin E). “The transition was seamless. I felt energized, positive, eager to get up in the morning, yet was finally off all medications”! What’s more, the weight dropped off without her even tying.

The B vitamins are everywhere in the brain. Some B vitamins, especially vitamin B1, B2, and pantohenic acid, help release energy to brain cells so you can think straight. Some Bs, like vitamin B6 and folic acid, are star attractions in making nerve chemicals that keep you happy (like serotonin). Other Bs, like vitamin B12, build the insulation sheath around brain cells that allow messages to travel lickety-split from once cell to another. Include enough of these in your diet and you think fast, feel good and have lots of energy.