B Vitamins Explained: B12, Folate, B6, Deficiency and Safe Supplementation

00:00:00: Did you know that a supposedly harmless multivitamin in the wrong dosage can cause irreversible nerve damage?

00:00:07: That almost half of all people Can't metabolize common folic acid and that metformin and stomach protectors systematically deplete your vitamin B-II levels.

00:00:16: B vitamins are very underrated micronutrient topic.

00:00:20: In today's Beyond Lifespan episode Max, I clear up the most common myths.

00:00:28: Max do You Know Why b vitamins Are Called b vitamins?

00:00:32: No, Mario.

00:00:33: I actually don't know.

00:00:35: it's actually a very Interesting story.

00:00:38: so originally when they discovered vitamins They thought okay you have vitamin A and then there was a vitamin B And a vitamin C in vitamin D?

00:00:45: And they just named them after the letters broke it down further, you know into B one b two be three and then It gets even weirder because it doesn't go from B. One to Be ten for example There are eight B vitamins in total but there's no before.

00:01:13: there's Nob a no be ten no be eleven.

00:01:16: And those are actually substances that were later dropped when they realized now Those aren't vitamins after all.

00:01:22: so they're not as essential than vitamins, not B vitamins.

00:01:26: And that's why the numbering goes up to twelve but four of those twelve are missing.

00:01:30: That means we have a total of eight B vitamins and yeah...that is also how it originally started as one substance.

00:01:37: Just

00:01:37: laziness.

00:01:38: so they didn't rename afterwards because now its ultra complicated Nobody gets whats going on anymore.

00:01:45: Super weird nomenclature right?

00:01:46: But yeah Now were stuck with it.

00:01:49: We just had to live.

00:01:50: Yeah, that's we wouldn't just rename the Beyond Lifespan podcast to something else either.

00:01:54: Just because

00:01:55: yeah maybe you know um...just-just

00:01:58: Because we might cover general health topics That don't fit perfectly under longevity anymore.

00:02:03: nobody Nobody would listen to the podcast anymore.

00:02:06: so the analogies are exactly.

00:02:07: it's not that useful.

00:02:08: let's move on quickly.

00:02:09: today is about B vitamins.

00:02:12: and uh b vitamins as I said there are eight different ones.

00:02:16: yep And it's not like magnesium, which we talked about in the last episode where there is a basic form that always has a binding partner.

00:02:24: B vitamins are really different substances and they actually have different functions even though they're similar some ways to have huge impact on energy metabolism DNA repair methylation.

00:02:37: but still all of them have their own function separate independent molecules.

00:02:44: They are definitely all water soluble.

00:02:47: If we start with the commonalities, they're called vitamin B and can therefore usually be excreted by their body.

00:02:56: quite well but even that isn't true for all B vitamins.

00:03:00: you actually overdose on B vitamins even though there's water solubles.

00:03:05: I'm specifically referring to vitamin B six But thats something later in this podcast.

00:03:12: Do take a B complex yourself?

00:03:14: Yeah, because it's in my multivitamin.

00:03:17: That's why I have a B-complex but not a separate b-complex.

00:03:22: Do you

00:03:22: have B vitamins?

00:03:23: Is that something you regularly measure your blood work?

00:03:27: I didn't do this in the last one when we were at years But i usually do include it

00:03:35: All B vitamins!

00:03:37: As far as l know The last few times always had B six issues and fits quite well

00:03:44: Exactly too low,

00:03:45: and that fits well because it's also related to stress.

00:03:48: It gets used up a lot under stress the way around

00:03:50: Too low you mean okay?

00:03:52: Yeah That's interesting.

00:03:55: I just know in Austria Sometimes during routine checkups folic acid and vitamin B-twelve are sometimes measured as something insurance covers.

00:04:05: But paradoxically, that only applies to folic acid and B-twelve.

00:04:08: It's probably because those are the most common deficiencies.

00:04:11: I mean so many people have a b-twelfth deficiency.

00:04:13: there also tons of reasons for that.

00:04:16: it's the same with folic asset maybe also Because if its importance for pregnant women right?

00:04:21: So especially pregnant woman take.

00:04:23: they also take folic Acid supplements you're supposed to take during pregnancy.

00:04:30: I don't think i've ever measured the other B vitamins actually, so only folic acid and vitamin b-twelve.

00:04:41: Yeah?

00:04:41: Oh okay...I think it's usually just included in those vitamin panels.

00:04:46: So yeah but..

00:04:47: I still take a B complex anyway because my folic acid and my B twelve were too low.

00:04:52: But exactly that is definitely reason And didn't want to supplement that individually but rather in sensible complex.

00:05:00: That why made this decision.

00:05:02: But what to be vitamins actually do in the body.

00:05:04: I've already teased a bit when it comes to energy and

00:05:08: ideal an unbelievable number of things right.

00:05:10: so as you already mentioned they are just many different molecules.

00:05:14: that means we can't just generalize like with magnesium but, They Actually Do Different Things.

00:05:18: That's why We'll go into that A Bit More When We Go Through The Eight Of Them Now.

00:05:21: ,but As You Said Energy Is A Relevant Topic And with that also ATP production, like with magnesium but also DNA repair methylation.

00:05:31: The keyword homocysteine is very interesting there.

00:05:34: synthesis of neurotransmitters so they are actually produced and produced in sufficient quantities because very interesting topics like dopamine but also GABA which has more of an inhibitory effect and helps winding down.

00:05:47: then what's around the nerves?

00:05:49: the myelin to form The nerve conduction works properly.

00:05:54: We also need B vitamins for that.

00:05:57: blood formation is also a topic, which is why you often see it be vitamin deficiency in the blood count.

00:06:03: maybe we can do a quick detour on That later.

00:06:06: I think

00:06:06: does have to Be pretty severe b deficiency and It has to persist For a while for You To actually get this megaloblastic.

00:06:11: But its not uncommon.

00:06:14: even we've seen it right.

00:06:15: Yeah, so a ton of young girls have it because they've all been vegetarian at some point or even vegan more likely.

00:06:23: And you do that for year two and then it happens pretty quickly... The young girl

00:06:27: is probably more like the iron?

00:06:30: Probably a much more common problem, right?

00:06:31: That might be that it's more common.

00:06:33: It's true Yeah But I mean those at least my experience.

00:06:34: and then the bit of a contrasting picture because iron deficiency makes very small blood cells And folate in B-twelfth efficiency make very large blood cells.

00:06:41: Right exactly this this megaloblastic anemia

00:06:44: definitely see that in the blood count and that's actually pretty crazy.

00:06:47: I mean, that's one of the few things you can just quickly read from a blood count Especially when it comes to deficiency situations.

00:06:54: And yeah already mentioned homocysteine.

00:06:56: That's A blood value we've discussed quite a few times.

00:06:59: It's linked to methylation and homocysteine itself is also just a very relevant risk marker when it comes to vascular inflammation.

00:07:07: And you can do a lot with B vitamins if high homocystine level is present, so in general whole lot.

00:07:16: but of course we'll look at that bit more closely.

00:07:18: the individual substances

00:07:20: I need quickly correct one thing.

00:07:23: I said they are water soluble vitamins, that means there can also be easily excreted.

00:07:27: That is true.

00:07:27: however There's still one vitamin you can store to a certain extent and it's Vitamin B-twelfth!

00:07:32: Thats why nobody will get a b-twelve deficiency just because they eat vegetarian or vegan diet for two months.

00:07:38: But if you do this for years then you don't supplement.

00:07:40: You'll definitely get a B-Twelve deficiency.

00:07:42: For example thats very common in where you see it as alcoholics.

00:07:48: So people who drink a lot of alcohol very regularly, they also have a B-twelve deficiency because it's just completely inhibited by it.

00:07:55: And exactly otherwise... Just people don't eat a lot meat to take medications right?

00:08:00: Especially metformin and I'm

00:08:02: interrupting.

00:08:03: you're spoiling everything Mario.

00:08:04: that exactly.

00:08:05: no i'll restrain myself.

00:08:07: one more thing.

00:08:09: Even though they are all separate molecules, They still function to some extent as a network.

00:08:13: And if you have a deficiency in B-twelve and folate then that also Impairs the function of other vitamins.

00:08:20: so it does make sense That they're In this same family and we didn't start.

00:08:24: now let's Make another vitamin I J K L or something right?

00:08:29: But rather Vitamin b one b two b three Exactly exactly just as background.

00:08:35: but Let's Start with be one.

00:08:37: And B-one is also called...

00:08:40: Well, what it's also called Theamine.

00:08:42: Wow!

00:08:43: I felt like i was really being quizzed just now.

00:08:45: Heart rate went up for a second there?

00:08:47: A quick flashback to university To the oral exam but But Now Im Back.

00:08:52: No exactly so.

00:08:53: the name is also Theamine.

00:08:54: All of these b vitamins Also have different names.

00:09:00: You don't necessarily Have to remember them.

00:09:01: It not that important anyway.

00:09:03: In the end What does be one or Theamine relevant for?

00:09:07: it's more about energy production.

00:09:09: Definitely super important there, especially for energy production from carbohydrates We see its super important in the mitochondria we see.

00:09:17: It's super important and the nervous system.

00:09:18: But of course if you had a b-one deficiency heart function would also be impaired.

00:09:22: that means everything Everywhere where a lot of energies needed?

00:09:25: That's what your first notice that maybe this too little B one In the past actually did see it as a deficiency sometimes But nowadays, of course it's been fortunately become totally rare because the nutritional situation is very good.

00:09:39: but there are a few especially neurological diseases that occur when you have two little b-one.

00:09:47: That includes Vanix encephalopathy.

00:09:50: It's quite prominent and You should've just heard about today

00:09:57: In alcoholics okay

00:09:58: sorry it's classic

00:10:00: in the whole path is something alcoholics develop just like Corsakov syndrome.

00:10:04: That why its still so well known and still common in industrialized countries developed countries where alcoholism as a major problem.

00:10:12: there you absorb far too little.

00:10:14: be one, So a vitamin B-one deficiency disease is called beriberi and when that manifests in the brain, then you have vanix encephalopathy.

00:10:30: That's very specific type of brain dysfunction.

00:10:35: I'll say.

00:10:35: it also affects the tissue meaning the brain tissue perhaps quite interesting.

00:10:42: And yes alcohol if we do this over many years

00:10:47: exactly

00:10:48: It leads more or less inevitably to this B-one deficiency syndrome, you can then replace it.

00:10:54: This is something we'll hear a lot today that this form... ...it's not just called You Take Thyamine but usually has to be specific for the product and in case of vitamin b one its Benfotiamine.

00:11:07: That is the classic absorption form vitamin B one which you also find in supplements, so in IVs for example there's also vitamin b-one.

00:11:20: If an alcoholic comes to the hospital with this problem then this Benfotiamine is given intravenously.

00:11:26: it's interesting.

00:11:26: if you have neuropathies and nerve problems.

00:11:30: then Vitamin B One is also interesting but that conditions the function a bit.

00:11:35: as we already said this wrapping of the nerve cells.

00:11:37: You want them actually be wrapped.

00:11:40: nerve conduction velocity works as well and as fast as possible.

00:11:44: And if that degrades along with this myelin over time, these nerves are then exposed than the transmission doesn't work so well anymore.

00:11:52: there is plenty of demyelinating diseases for example also ALS right?

00:11:57: So what Stephen Hawking had?

00:12:00: he had ALS Amiotrophic Lateral Sclerosis.

00:12:02: There it's also a case that myelin meaning that nerves are demyelenated in certain areas or also peripherally, and that then the transmission doesn't work at all anymore.

00:12:15: And these... That you just simply can't walk any more?

00:12:19: Can't run any more, can't move your hands

00:12:20: anymore?".

00:12:23: Maybe to add to that I don't think i've ever taken a Benfortiamine supplement.

00:12:27: They exist but it's definitely not to comment on that before.

00:12:31: everyone looks at their supplements and goes totally crazy because for most of them It is called Theamine HCL.

00:12:39: So, it's a different form.

00:12:40: It is less bioavailable than this fat soluble benphotiamine form but still relatively bioavailable.

00:12:47: so you don't need to worry right?

00:12:49: But there also the Benphotiumene.

00:12:51: that very good!

00:12:53: You do not absolutely have to have it.

00:12:55: Thank you for these neurological issues.

00:12:57: The fat-soluble one is better because myelin is made of fat and to quickly replenish levels.

00:13:05: This Benforti, I mean definitely makes sense.

00:13:07: No, you're totally

00:13:08: right.

00:13:08: Exactly no that was just so we don't wake any sleeping problems here exactly.

00:13:13: B two what is b-two called?

00:13:15: Let's keep going

00:13:16: Ribo.

00:13:16: Yeah yeah i can remember that Mario I mean Donut.

00:13:19: look yeah be three.

00:13:21: b-three is then again the four...

00:13:23: Ah no!

00:13:24: I can remember to b-twelve and b-tree oh yeah And Then I Can also Remember b-nine but okay..I can remember a few But not b-toe Right riboflavin it's Called.

00:13:33: It's also super exciting for metabolism, energy production.

00:13:38: Also important in the mitochondria you should have that on your radar and also for glutathione or the master antioxidant of the body Very very important as a supporting factor.

00:13:49: You actually notice deficiency in few interesting things.

00:13:52: mainly it is like mucus membrane and skin problems.

00:13:55: That means if you have cracked corners of your mouth think about whether there might not be riboflavin deficiencies in the background.

00:14:01: chapped lips generally dry mucous membranes then, and along with that often a sensitivity to light because that can of course also be related to the mucose membrane.

00:14:09: Also in the eye but per se.

00:14:13: That's all yeah Also very diffuse right so It could have been many other things.

00:14:21: it could've just been a stressful phase.

00:14:23: what's also Also exciting is that?

00:14:31: Also quite good for migraine prophylaxis.

00:14:33: It's sometimes used in higher doses there and can apparently help.

00:14:37: whether that somehow related to energy production, maybe it only helps some people with migraines In any case something you could try if your actually suffering from that And otherwise.

00:14:51: What is also interesting?

00:14:52: There this gene we'll get back later called MTHFR.

00:14:55: That means a mutation there, then you can absorb B vitamins relatively poorly which in turn are un-methylated.

00:15:08: and it's just that this gene is also dependent on b too.

00:15:11: That means it works worse if we have less b two!

00:15:14: It could be the reason why we then have absorption problems with other B vitamins.

00:15:18: And here we already notice an interconnection of one vitamin working worse or having fewer of them.

00:15:23: The others may automatically be more present than the whole thing multiplies

00:15:29: Two more things.

00:15:30: you should will hear this very often today.

00:15:32: So maybe in general if you want to get B vitamins or one to get a complex always make sure they are bioactive variants and In the case of of riboflavin.

00:15:42: The case of b-two It's this riboflavium five phosphate so r, five p. watch out There's also P five p. we'll talk about that later But that's just our five p. That would be in the bioactive form And ideally you already have something like that in the complex.

00:15:59: And the second thing, anyone who has ever taken a very high-dose B complex notices that when you go to the toilet.

00:16:07: The urine is very yellow like bright yellow and That's because of riboflavin Because part of it is simply excreted again Of course in this yellow coloration.

00:16:18: that happens because of vitamin b too So because of the riboflavin just as a fun fact on the side.

00:16:25: otherwise Yeah, vitamin B three is already much more popular than thiamine and riboflavin because that is niacin or nicotinamide depending on what you want to call it.

00:16:34: And that is to some extent also relevant when it comes to NMN and NR Because those are actually also vitamin b-three derivatives meaning derivatives in English he would say of the original niacins so simply modified forms that were originally niacin and we're then converted to NMN or NR through various chemical reactions.

00:16:58: Now you can already imagine what B-III is relevant for, namely for energy metabolism.

00:17:03: NAD is also relevant for energy metabolism but not only DNA repair is part of it.

00:17:10: Cell stress is also a part when it comes to this regulation of oxidative processes in the body.

00:17:16: That's why super many enzymes are involved.

00:17:21: the scope here, but we've already had enough episodes on NAD Plus and on N AD plus precursors.

00:17:27: That's why I think we don't need to go into that too deeply at this point.

00:17:31: what's also exciting about the forms with classic niacin it is like if you take doses in a range of around five hundred milligrams above then they can lead to flush.

00:17:44: now let me ask right away because you tested those ones Take a lot of Niacin than get a flush.

00:17:52: Yeah, so exactly I had only.

00:17:54: why did you do it?

00:17:55: Well.

00:17:55: I just did because because it's fun for me But I mean because we were just on campus So we just went with it.

00:18:01: that was there was actually just yeah, so i've really Only done in situations where didn't fit at all.

00:18:07: That's Why Yeah, no.

00:18:12: So what you can do?

00:18:14: You could of course also somehow.

00:18:15: they say it might improve detox if you go in the sauna and stuff.

00:18:18: some people Do that but in the end It's not necessarily something That gives you a crazy additional benefit just because Of The flush.

00:18:27: Some do it before training Just to feel A bit warmed up, you know There is an interesting feeling But probably less of a strong effect than you get from What happens de facto The peripheral so the vessels that are under our skin.

00:18:43: They dilate very strongly.

00:18:44: how fast does that happen?

00:18:47: Like half an hour, okay So you

00:18:48: take.

00:18:49: How much did you take?

00:18:50: five hundred milligrams half-an-hour.

00:18:52: then Then you heat up come when you hit up quite a bit But just superficially.

00:18:55: so not from the inside but it's really superficial heating and That can be quiet pleasant on one hand if it's just the warmth You know Um, but it can also be very unpleasant because it can start to itch and that is really nasty sometimes.

00:19:09: Then you start scratching.

00:19:10: once you started scratching then yeah just completely escalates um And you really turn red everywhere You know?

00:19:15: That-that Can Also Really Be In Patches And It Can Also Be Very Unpleasant.

00:19:19: Five Hundred Milligrams

00:19:21: But You Also Get Used To It.

00:19:23: So If You Really Do It Regularly At Some Point Either Don't Get This Flush at All Anymore Or At Least Less Intensely Not Even That Big Of A Deal Anymore.

00:19:32: So you can get used to it.

00:19:33: And then, you could also take five hundred milligrams of niacin every day and nothing happens.

00:19:38: so its really more a habit thing.

00:19:41: Niacin was actually used in the past to optimize lipid lowering therapy before statins existed and PCSK-NIN inhibitors that still exist today.

00:19:51: Back then, niacine is taken at relatively high doses not just five hundred milligram but several grams To lower cholesterol.

00:20:00: That did work But with the caveat that almost everyone got this flush, which is of course very unpleasant.

00:20:07: Something like that is obviously not suitable at all for daily use.

00:20:11: That's probably worth mentioning and you already said some people take it before the sauna Before to put themselves in extreme physical state.

00:20:20: maybe that too but I don't think Everyone has that as a reason.

00:20:22: but rather It's about detoxing because It's said that through, I mean because skin blood flow is stimulated so strongly.

00:20:29: And then you're also in the sauna So the body core is warmed up a bit.

00:20:34: Then You can eliminate A lot of pollutants and toxins Through The Skin.

00:20:41: Whether That' s actually the case it certainly Is very intense experience i would say.

00:20:46: But whether you really get a detox effect from it?

00:20:51: Just to point that out

00:20:52: maybe.

00:20:52: That too, yeah?

00:20:53: No actually I think really very little proven if at all but it's maybe mechanistically plausible and thats fine.

00:21:01: so its definitely a cool experience i can highly recommend.

00:21:03: It does feel uncomfortable at times But then you've experienced And Its pretty Cool when You just take a capsule like that.

00:21:10: Then you have Really for an hour the symptoms and say To yourself Okay!

00:21:15: I only took a little bit of niacin And it is at least not known to cause any long-term damage or anything, but quite the opposite.

00:21:24: It tends to be rather positive But it is uncomfortable.

00:21:27: You know

00:21:28: you could have a niacin flush party if you feel like it.

00:21:32: Please don't do it.

00:21:33: If you have any preexisting conditions are not healthy especially cardiovascular diseases.

00:21:37: please Don't do.

00:21:37: then Then there's a second Second molecule that falls under vitamin B three

00:21:42: exactly

00:21:43: And that is nicotinamide.

00:21:44: The nice thing about nicotinnamide, it doesn't cause a flush.

00:21:47: the bad thing about Nicotin amide in high doses its hepatotoxic so really damages the liver.

00:21:54: That's why nowadays with these classic vitamin B three supplements I mean of course there also vitamin b-three in most B vitamin complexes.

00:22:01: There no nr and mn either but because this other variants newer ones are just a bit better tolerated and our direct NAD precursors.

00:22:11: They're much more relevant, also interesting in this whole longevity cosmos.

00:22:17: There's also specific word for vitamin B-III deficiency And that is pelagra.

00:22:23: You might have heard of it before.

00:22:25: It's about as popular as scurvy with vitamin C. With vitamin C you get these mucosal bleedings.

00:22:30: Pelagra shows up mainly on the skin & brain.

00:22:34: On the skin its dermatitis.

00:22:37: It's very dry skin.

00:22:39: Looks looks very bad and very unkempt too.

00:22:41: it might not always just be a lack of moisture But sometimes simply vitamin B three though, of course Very-very rare in uh in the diet nowadays because Vitamin b Three is either added or simply occurs enough in the Diet.

00:22:53: that also needs to Be said?

00:22:55: It can cause diarrhea And it can Also caused dementia Because these B vitamins are all relatively relevant for The for the nervous system

00:23:03: Exactly.

00:23:04: We'll hear more in today's episode about how these B vitamins can also have cognitive side effects, if you're deficient.

00:23:10: And then the case of b six If You Have Too Much for example just as a sidenote Then next one.

00:23:19: let's skip before because that doesn't exist anymore.

00:23:22: I actually didn't write down what before used to be like What it theoretically would've been.

00:23:27: moving on To vitamin B five which is pantothenic acid.

00:23:34: Where do you know pantothenic acid from?

00:23:39: Yeah, B-B five.

00:23:40: You mean yeah exactly.

00:23:41: That's a good point here now that actually where you know it from It's also known as coenzyme A although that probably doesn't mean much to you Now but another name for in the end is exciting For many metabolic situations.

00:23:55: we needed for fatty acid metabolism We need it for carbohydrate metabolism amino acid metabolism and we also Needed for the synthesis of our sex hormones.

00:24:03: so really Really cool.

00:24:06: During stress, that was what I meant earlier B five and b six are excreted in very high amounts especially under chronic stress but per se an isolated efficiency is actually rather rare.

00:24:16: it probably occurs more often with b-six.

00:24:18: so like i said for me for example be six was the first to show up.

00:24:23: What do you notice right?

00:24:24: So how could a b-five deficiency manifest?

00:24:27: You feel exhausted somehow your less resilient Your resilience suffers but also skin and mucosal problems very similar actually to B-III, so niacin.

00:24:39: So it's very simple I mean on the skin.

00:24:41: that is why its in bipanthine a very nourishing effect because sometimes described as an adapter for fats And thats of course relevant when it comes to nourishing the skin.

00:24:56: It´s also a bit soothing Sometimes used in acne therapy.

00:25:03: heard from a few people at conferences that they took very high doses of B-five for acne and somehow got good results.

00:25:13: I did some research on this, it's not like there is overwhelming evidence but maybe something you can try before switching to retinoids or strong oral retinoid.

00:25:26: just see if the skin does something yes or no.

00:25:29: otherwise a b five deficiency will be rare because it's just very common in food.

00:25:35: It is also part of most bee complexes, so there too otherwise wouldn't be a bee complex.

00:25:43: A bioactive form here would be pantathene.

00:25:47: that has slightly better bioavailability.

00:25:50: but I mean... There are problems with methylation like folic acid which we will hear about later.

00:26:00: But yeah, pantothenic it's not only available as a cream to rub on but sometimes also.

00:26:07: As a lot of anchors or if you have canker sores in your mouth like inflammation and your mouth open source they usually take about seven to ten days To go away.

00:26:16: And that's exactly why there are these panthenol lozenges.

00:26:21: They're very low dose.

00:26:22: You can suck on them.

00:26:23: It's also very common with chemotherapy, they just give you these lozenges because many chemotherapies have these canker sores as side effects.

00:26:32: These open mucosal areas in the mouth and something like that can help a bit.

00:26:36: it won't solve the problem completely but certainly be very interesting for symptoms if you have any.

00:26:45: Then we move on to vitamin B-six.

00:26:49: That means the bioactive form is called periodoxyl five prime phosphate I actually know that by heart, P-five p and but it's called periodoxine.

00:26:59: That B six in its pure form so to speak.

00:27:03: And there the keyword is again mainly nervous system.

00:27:07: So also with very strongly neurotransmitters.

00:27:11: With that of course also the whole topic of am i exposed to chronic stress?

00:27:15: Of course you have a higher consumption when your under more stressed than less stressed very close to the nervous system, but otherwise involved in super many things.

00:27:28: Over a hundred, one-hundred feet regular lugex so it's really very widely used on the body even relevant in the immune system.

00:27:35: So yeah... Very broad.

00:27:36: But what you should remember here is actually mainly this neurotransmitter and nervous system part.

00:27:43: What do you notice when you don't have enough against super similar to B five?

00:27:47: We tend to have slightly worse mood we feel a bit run down, you might even become very irritable.

00:27:55: Even feel a little depressed right?

00:27:57: Maybe also have sleep problems.

00:27:59: so that can all be part of it.

00:28:02: other than that yeah... It could also cause neuropathies.

00:28:06: I

00:28:07: was just about to say this is really one the only B vitamins where Where a deficiency and an overdose can cause the same symptoms

00:28:14: exactly.

00:28:15: that's very interesting.

00:28:16: And because if you take too much b six, then you should really watch out for that because B six is in so many combination products.

00:28:23: even magnesium complexes have vitamin B six in them Because it supposed to support the bioavailability of magnesium as well.

00:28:30: So there's definitely reason.

00:28:32: But otherwise, it's in so many complexes.

00:28:35: If you have maybe a magnesium complex or B-complex and then something else specifically for energy because... Or some cognitive supplements that are supposed to support that?

00:28:44: And there is B six in all of them!

00:28:45: Then quickly get into the range where they can also become toxic.

00:28:50: You shouldn't do this over long periods without testing.

00:28:54: Like I said definitely watch out with vitamin B six.

00:28:57: It could cause tingling peristasia.

00:28:59: That means it tingles.

00:29:00: At the same time though, you don't really have sensitivity in your fingertips for example or also in your legs and your toes.

00:29:08: It can also cause a burning sensation like sensory neuropathy so that when I touch along my hand here then suddenly i get these weird sensations which aren't just pressure but suddenly this burning occurs.

00:29:20: it can also causes a burning feeling such as sensory neuropsies.

00:29:25: I get these weird sensations that aren't just pressure, but suddenly this burning occurs.

00:29:33: You really have to watch out and with a dietary supplement is actually the last thing you want to do namely harm yourself.

00:29:42: That's why should make sure not to overdose on B-Six.

00:29:45: In many B complexes it has already taken into account.

00:29:47: But if they are very high dose B complex Just pay attention then its probably not long term.

00:29:53: The risk also more when different supplements were added everywhere.

00:29:58: But well, to be honest I've never encountered that either.

00:30:00: but it is possible right and That's why you should just test now.

00:30:02: And then if you actually take a lot of p-five P or whatever so that you don't end up unnecessarily straining yourself Yeah

00:30:08: exactly maybe another small small metabolic topic.

00:30:11: So specifically related to b six.

00:30:13: B six has to be converted in the body To this active like you already said p five p period oxal five prime phosphate and for that You need zinc and vitamin B two.

00:30:26: So again, a small connection.

00:30:29: I mean you can actually have enough vitamin B six in your diet also enough b-six in your body.

00:30:34: but if i lack zinc and lack b two then i cant convert it into the bioactive form either And Then It Can't Have Any Effects In The Body.

00:30:42: There We Have The Interconnection

00:30:43: Exactly there.

00:30:44: You See Again What We Meant At The Beginning Most Always A Comeback.

00:30:48: So Its A Network Where All B Vitamins Interact With Each Other A Bit.

00:30:53: That's Why Yeah, you can definitely measure B six two.

00:30:57: And that makes sense.

00:30:58: if you've taken some supplements in very high doses for a very long time and otherwise maybe just stop taking them and make sure You don't have too High to Hi a continuous intake.

00:31:08: yeah Then we move on to be seven and Be seven is almost never referred To as b-seven but actually always refered to As biotin?

00:31:18: And Otherwise Maybe Just Stop Taking Them and Make Sure You Don't Have Too High A too Higher Continuous Intake.

00:31:23: Then

00:31:24: we move on to B-seven and b seven is almost never referred too as be seven, but actually always refered two as biotin.

00:31:33: Exactly because otherwise you'd be a bit confused because B vitamins have this energy cycle.

00:31:36: I would claim the energy cycle reputation right?

00:31:39: That's why um... You tend use biotins that are super exciting for skin hair nails And also in every skin hair nail supplement very exciting I'll say body appendages or whatever you want to call them, right?

00:31:53: So in the end it just makes their hair a bit nicer.

00:31:56: Makes brittle nails clean again, but what can also be quite exciting especially for women who might have hair loss and haven't really found a reason yet... It could be very exciting to look at blood B seven because that might also be a reason for hair loss For men is usually hereditary hair loss anyway.

00:32:12: That's why i said that way But of course it could be too In this case more likely.

00:32:19: Yeah, otherwise it's actually not as involved in energy metabolism.

00:32:24: As the others.

00:32:25: what you can have though is that you feel tired That you have a depressive mood somehow... ...that you don't feel quite as light but those are again super diffused symptoms.. ..That why I would definitely focus more on this skin-hair nails topic and thats also what its known for And in the end usually take it to be complex anyway right?

00:32:45: Totally and to maybe put that in the right perspective.

00:32:49: It's mainly in the case of a deficiency That these symptoms like brittle nails, and so on can occur.

00:32:54: And when you then correct?

00:32:55: The deficiency these symptoms improve again.

00:32:58: But of course there are many other causes for for brittle nails too doesn't necessarily have to be that biotin helps their.

00:33:05: Maybe For some who also know it by a third name bio tin is actually also known as vitamin H Biotin and vitamin H, that's one in the same.

00:33:15: It always means biotin.

00:33:16: yeah

00:33:17: Oh right?

00:33:18: Yeah

00:33:18: for some who also know it by a third name biotino is actually also known as vitamin h And then so if so b seven biotine and vitamin h. That's one of them.

00:33:29: The same it always means bio tin.

00:33:31: and incase someone listens to the podcast very very diligently and paid close attention To the vitamin D episode I also said there that uh Very high biotint intake or biotins supplements can distort the vitamin d value because biotin, highly dependent enzyme is used in the lab.

00:33:47: Not for the... not for the spectrometer and I don't know what's their weight limit if they're tiny.

00:33:52: so it's a very little ascent.

00:33:53: until if our ads peopleized on a few t-shirts that are in point I'd be the biotine amyloidin sickling or highening of the ecomatamin D value over any O minute.

00:34:01: That doesn't just apply to vitamin D because many Eliza tests work via biotin.

00:34:05: Just keep that in mind when you do these tests, maybe also just tell the doctor.

00:34:09: I wouldn't even be sure that the doctor actually knows it though but if there's something weird about these values If you have a vitamin D level of let say twenty oh right yeah then nanograms per milliliter and your already taking six thousand units.

00:34:26: That's not really very plausible at first, right?

00:34:28: You're just on the verge of a deficiency and you'd actually be very well supplied with vitamin D. Keep in mind that there might have been some laboratory error involved... ...and one of these laboratory errors can be biotin so vitamin H or vitamin B seven depending on how you want to call it.

00:34:44: Then we have to skip something again.

00:34:46: There is no vitamin b eight but there is a vitamin b nine And that is now the well-known

00:34:52: folic acid exactly or folate as it's also known, extremely important for cell division.

00:35:02: And accordingly we can also deduce why its really so important for pregnancy and simply also yeah...for the offspring right?

00:35:10: That you pay so much attention to making sure there is enough B-Nine.

00:35:13: because what could happen if theres too little b-nine?

00:35:16: then they can be developmental defects in children especially of nervous system at back.

00:35:21: So than..what do call that?

00:35:23: again I cant think about.

00:35:24: now In any case

00:35:26: So completely enclosed by the vertebrae, you have a neural defect like that.

00:35:30: Neural tube defect

00:35:32: doesn't close up.

00:35:33: Exactly.

00:35:34: So it's practically development of the spinal cord also develops inside and then can lie open at.

00:35:46: that doesn't look nice and practically it doesn't happen anymore today, especially in industrialized countries because everyone has been prescribed a supplement by their trusted gynecologist anyway.

00:35:56: If not then they take it themselves.

00:35:59: there's always folic acid in there sometimes also other vitamins.

00:36:04: but here is mainly about the folic acids.

00:36:06: so everything can develop correctly with folic.

00:36:11: We said that at the beginning, if you're poorly supplied with folic acid or also poorly-supplied with vitamin B-twelve then you can get anemia.

00:36:23: Exactly!

00:36:23: That's

00:36:24: called a megaloblastic anemia.

00:36:27: At the same time You'll also get neurological damage.

00:36:31: Let us leave it aside.

00:36:32: But that's then theoretically also something you see in the blood count, and there are... You have too few red blood cells.

00:36:39: And the red blood cell is very large because folic acid is important for cell division.

00:36:48: That's why not enough new red blood can be produced just from the reserve.

00:36:56: The body tries to stuff as much of this hemoglobin which ultimately carries oxygen into one blood cell, and that's why the blood cells get a bit larger.

00:37:05: And you can see there are these values like MCV and MCH and MchC—the values don't mean anything to most people when they look at complete blood count.

00:37:16: You would theoretically also find a clue.

00:37:19: if this value is above norm then it definitely makes sense for folic acid and vitamin B-II as well.

00:37:28: But that's the patho mechanism behind it.

00:37:30: Yeah, from my point of view It even makes sense if you're usually at the upper end to think okay I probably just have two little b nine or B twelve right?

00:37:38: That's why um i mean these are all reference values again Right and that means we're talking about ninety five percent of the population de facto.

00:37:45: And uh...it is plausible that ten to twenty percent simply Have too little If not Even more.

00:37:52: but We'll get into that a bit More later.

00:37:53: In the end, you should definitely look into the topic briefly if you already see that in your blood count and have one anyway.

00:37:58: Right?

00:37:59: Yep!

00:38:00: And then there's also this MTHFR issue.

00:38:04: we touched on that briefly before.

00:38:05: I think it was with vitamin B-II... ...and thats particularly relevant for folic acid.

00:38:11: That means you always want to have a methylated form of folic acid because its relatively large portion of population is sometimes forty or fifty percent.

00:38:22: A defect there, a defect in the sense of you can either have The effect where you don't have both genes.

00:38:32: So You always have two copies of each gene and Either- And There are three variants?

00:38:36: You Can Have!

00:38:37: You have Both...You Don't have Both..And One...You have None.

00:38:40: depending on that if one copy is practically already missing or both Are Missing....you can definitely metabolize it worse converted worse or activated worse, meaning folic acid into the active form of folic Acid.

00:38:53: That's why you should definitely always take the methylated form.

00:38:56: so methylfolate is usually written on the back of the products.

00:39:01: But as I said You don't have to do a genetic test for that?

00:39:03: You just play it safe by buying a product that also contains methylfolates.

00:39:07: that Is definitely important and right in that applies to all To all B vitamins.

00:39:14: So always a bioactive or an activated form, if possible.

00:39:18: And then that can be metabolized accordingly by the body even if you're not so blessed genetically and didn't exactly hit the jackpot with MTHFR but just didn't get the equipment.

00:39:30: Now there's a big jump.

00:39:31: now we have to skip ten and skip eleven and Then we actually come to The last B vitamin and That is Vitamin b-twelfth!

00:39:40: There are also many different forms.

00:39:43: Also with cobalamin, right?

00:39:44: there's a few more than just two forms and common ones.

00:39:49: that's cyanocobalamin.

00:39:50: now we'll come back to it later but yeah... We've already taken away one thing about B-twelfth.

00:39:56: It is important for blood formation.

00:39:58: What else is this for?

00:40:00: Yeah, it's actually especially also very exciting when when it comes to the topic of methylation or homocysteine metabolism That would definitely be one of the first things you think off.

00:40:10: When you see a home homocystine level and say okay I want to bring that down somehow.

00:40:13: now There are two things i think of.

00:40:15: let's b-twelve And that's TMG Or betaine Which can Also help there?

00:40:21: And also brings this methylation with It.

00:40:24: Admittedly it doesn't always Bring This methylation support only if You Can Actually use it right?

00:40:31: That means if you actually don't take a methylated form of cobalamin or B-twelfth, then that will probably also do less for the homocysteine.

00:40:40: So you just have to pay little attention to the form.

00:40:42: because um... The most commonly used out there is cyanocobalamin and it's not necessarily anything wrong with that but it's just not ideal.

00:40:49: Methylcobalamine is actually more bioavailable.

00:40:52: You already have the methyl group on which the body can also handle very well and utilize.

00:41:00: Less often, I see for example adenosyl cobalamin that exists but at least less in a practical context with supplements than it's exciting what we already had with blood formation.

00:41:15: That is exactly the same topic as B-Nine.

00:41:18: You just have to look at this.

00:41:19: so if you obviously see something Go in a bit blinder with B-twelve and b nine, see if it gets better without having to measure the two now because It's just very likely.

00:41:31: Right?

00:41:31: And so enormously like Lee that is certainly due.

00:41:35: one of The two we remembered its all water soluble anyway.

00:41:38: That means you can't do that much wrong Now If You don't take ultra high doses right

00:41:44: Exactly exactly and otherwise With So hydroxylcobalamin, that's mostly in injectables.

00:41:50: That also if someone comes to the hospital with a crazy B-II deficiency you somehow diagnose it.

00:41:55: then wouldn't start by swallowing something because many people actually have this problem especially older people.

00:42:01: they can't absorb this vitamin b-II so well anymore.

00:42:04: If somebody is taking metformin or vitamin, not vitamin but these proton pump inhibitors which are sometimes taken by some people like tic-tacs so this acid blockers and especially over a very long period of time then that can also lead to B-twelfth deficiency.

00:42:20: But it doesn't necessarily do any good.

00:42:22: just pop a supplement either because in terms bioavailability will certainly fall bit short expectations Certainly better than without and part of it will definitely be absorbed.

00:42:32: And you certainly won't get a drastic deficiency, but if something is to be injected or you have depot preparations that are highly dosed and should last for several weeks and months then That's always hydroxocobalamin and otherwise in supplements You always find methylcobalamine and cyanocobalamine and metalcobalamin Is definitely a bit more suitable.

00:42:50: there one would say

00:42:51: yeah what?

00:42:52: What do often see now as methyl and hydroxo?

00:42:54: actually also interestingly together?

00:42:57: It's like I'd say a new trend.

00:42:59: Hydroxyl is just a bit more of an all-rounder, right?

00:43:02: But in the end probably pretty equivalent to methyl.

00:43:05: Exactly!

00:43:06: What you often see now as methyl and hydrol actually also interestingly together.

00:43:10: it's like I'd say new trend.

00:43:12: hydroxyl was just a little bit more than all rounder but... In The End Probably Pretty Equivalent

00:43:19: Exactly, so risk groups we already said.

00:43:21: So people who eat a vegan and vegetarian diet they have there definitely run the risk of developing B-twelve deficiency simply because in plants don't need vitamin B-Twelve to survive.

00:43:33: that's why vitamin B twelve doesn't accumulate.

00:43:35: implants either right but it comes mainly from animal products Of course, especially for meat but also from other animal products.

00:43:42: That's why vegetarians are a bit better protected against it.

00:43:44: But vegans should definitely take B-twelve preparation and supplemented.

00:43:48: Otherwise.

00:43:49: older people I already said simply because they can be less through the mucous membrane anyway And people who have problem with stomach Because vitamin b-twelves that comes bound to proteins into the stomach In the stomach acid then has been released via proteases and peptidase Then its free.

00:44:07: And then this intrinsic factor is also produced and this vitamin B-twelve, that has to bind into the intrinsic factor IF for short.

00:44:14: But absorption actually only takes place in a small intestine so more distant or distal part of the small intestine as one would say And so everything that has to do with the stomach not having as much acid anymore like proton pump inhibitors or also simply a stomach inflammation.

00:44:28: So where, whether stomach lining is a bit compromised?

00:44:30: there are also people who have problems absorbing vitamin B-twelve because then uh... The environment is no longer right and the vitamin b-twelfth can no longer bind so well to the intrinsic factor in midformin.

00:44:40: I think i've already said That it's now also common in diabetes and insulin resistance.

00:44:45: Also keep in mind you might determine at B-Twelve level Every now and then.

00:44:49: that definitely makes sense.

00:44:50: Then you just ahead of such I'll say negative effects if you have too little b-twelve.

00:44:55: Exactly, yeah

00:44:56: That should fit.

00:44:57: And that is certainly also i would Say the B vitamin with The most common deficiency.

00:45:01: so after folic acid So even before folic acids Certainly vitamin b-Twelve Is also one With a with the Most Common Deficiency?

00:45:18: Yes.

00:45:19: Now, we've already talked a bit about nutritional status and I mean with seniors... A classic group that has deficiency when you're over sixty-five.

00:45:30: they usually don't just have very like floret gastritis because you drink too much coffee now or took to much ibuprofen other NSAID medications.

00:45:39: but sometimes this mucosa also just regresses right?

00:45:42: just like the skin gets wrinkles and the structure isn't as good anymore.

00:45:45: The same thing happens in the intestines, the same thing in the stomach.

00:45:48: that means we can produce less intrinsic factor.

00:45:51: We can also just absorb less of the B-twelve.

00:45:53: That's why it's something you should definitely look at.

00:45:56: vegetarians anyway right?

00:45:57: Vegetarians and vegans classic b-twelves but also be too can...can.. Can be a problem.

00:46:03: pregnant women always take folic acid So in the preparations most of time everything is covered.

00:46:07: Anyway You don't have to get so hung up on that.

00:46:12: And then there are still people who have celiac disease, which is actually quite a few.

00:46:17: when you look at the population groups not everyone notices that they have celiac disease.

00:46:21: So just because you don't Have symptoms doesn't mean you can't have celiac disease Just as uh side note it also exists To some extent without symptoms.

00:46:30: eventually It will cause symptoms but of course That Can Also Happen.

00:46:33: B vitamins Are Also Very Relevant There.

00:46:35: B one, b six.

00:46:36: Be nine be twelve.

00:46:37: so a bee complex is certainly something very useful.

00:46:41: and yeah people who drink a lot of alcohol um B-one is uh problem there.

00:46:47: that also does a lot unpleasant things as we already talked about to the brain or...

00:46:51: Yeah!

00:46:51: Of course it would better not to drink alcohol but if you have to keep drinking alcohol then just take B-One on top of it.

00:46:57: Exactly So its best to just NOT drink alcohol anymore.

00:47:00: I'll say again every drop of alcohol is bad Even The First One.

00:47:04: There is no healthy glass of wine.

00:47:06: that simply doesn't exist, but I think most people who drink alcohol also know it's not a good idea.

00:47:15: What i find quite exciting here maybe as statistic When you live vegan, that's actually over fifty percent of people then also develop a B-twelfth deficiency relatively quickly and promptly.

00:47:29: That means You almost have a certainty that you'll develop a b-twelve deficiency.

00:47:33: So that's really not just like a few times right?

00:47:35: That's really almost guaranteed Right.

00:47:37: so that's why...

00:47:38: ...that was over months!

00:47:39: So we said it stored a bit in the liver at B-Twelve And simply over many months Like half a year A year The supply is used up.

00:47:47: Then nothing more comes in.

00:47:49: That's why the supply is used up.

00:47:50: Exactly, and actually it's also the case that with folic acid It's also a big issue that currently sixty to eighty percent of adults don't manage To get enough folic acid in Germany.

00:48:02: I talked nonsense earlier.

00:48:03: i said i would estimate vitamin b-twelve Is most common deficiency?

00:48:07: Its not its folic Acid B nine but Vitamin B twelve right Up there.

00:48:14: simply because more people are choosing to eat vegan or vegetarian diet Because a lot of people simply take these medications that we already mentioned.

00:48:23: And because that is so widespread and, of course it's not always supplemented... Now I know it's B-Nine.

00:48:31: Otherwise with diet you just have to look out for that.

00:48:36: maybe one more point with medications That We Haven't Mentioned At All Yet Is The Pill.

00:48:41: If You Take the Pill You Also Have Deficits In.

00:48:46: That means it also makes sense there if you supplement additionally.

00:48:50: If even want to take the pill at all.

00:48:53: just as a side note, right?

00:48:57: Now now that's B complex and other are mono products.

00:49:00: in The end is self-explanatory.

00:49:02: when what make sense?

00:49:03: Right You can.

00:49:04: if I'm missing three b vitamins now It probably would be good idea for B complex probably also useful to take a B-complex.

00:49:13: If I only have a selective deficiency now, for example with vegans if i can cover everything else well there are also many products that then only contain b-twelve.

00:49:21: so be twelve mono products.

00:49:23: So it depends a bit.

00:49:24: how would you handle that yourself?

00:49:26: You also take A B complex as part of your multivitamin.

00:49:28: Exactly!I

00:49:30: actually handled It That Way...so I just always Take the B Complex..i've never had any problems With having too much Of anything either.

00:49:36: quite The opposite is Actually Always Fit Except for B six, there I actually had to say shovel some in for a while and then actually just bought a separate b-six product like a P five p. And that fit again.

00:49:50: so on that respect i would even say In most cases okay probably be complex like they're just make sense as base for almost everyone.

00:49:58: But it doesn't have to be ultra-highly dosed either, maybe a bit careful because there are some that also quite highly dose which is meant for replenishing if you have deficiency.

00:50:07: That's probably not even necessary in many cases but can just create a base and still have specific deficiencies.

00:50:14: then really target them.

00:50:17: Yeah!

00:50:18: As I said we do this with multivitamins so they're usually already quite solidly doused.

00:50:24: And thats why actually get along well.

00:50:27: And a B-complex is especially useful because these B vitamins work as network.

00:50:32: If you haven't had the complete panel done where all eight B vitamins, then A B complex can still be useful if one is not sufficiently present.

00:50:45: for example in case of B six it cannot even be converted without B two and without zinc.

00:50:50: maybe with b six.

00:50:51: we forgot to mention that people talk about dosages starting at twenty five plus milligrams of P five p per day exactly.

00:50:59: Yes,

00:51:00: you shouldn't do that long term.

00:51:02: For example, in the case of B six it can't even be converted without b two and without zinc.

00:51:06: Maybe with B six.

00:51:07: we forgot to mention that people talk about dosages starting at twenty five plus milligrams off P five p per day.

00:51:12: you shouldn't do That long term if there's too much In there for some.

00:51:15: Some managed to do thirty thirty-five somehow Without developing neuropathy but just so You get a rough an idea Of It.

00:51:21: then you Can also check your own product To see how Much is actually in There?

00:51:31: together a bit in a summary like this.

00:51:32: The form is super important, it's best to always take bioactive forms especially with folic acid the methylated form with vitamin B six P five p with vitamin b two r-five p and B twelve.

00:51:42: It's more of this methylcobalamin or hydroxocobalamine not just cyanocobalamine for example.

00:51:48: And exactly know if you yourself are part of a risk group.

00:51:52: If someone is listening and that person is over sixty five or over seventy then You're already a risk Group if Someone eats a vegan or vegetarian diet.

00:51:59: also A risk group if someone Is currently pregnant risk group.

00:52:02: If someone takes metformin or proton pump inhibitors, risk-group and if you add all these groups together You already get a substantial part of the population that is probably not optimally supplied.

00:52:12: That's why it makes sense to check something like that.

00:52:15: It can also make sense to supplement something Like that And otherwise with the diagnostics... It's also bit of topic again Nathan Kobalamin?

00:52:23: Exactly!

00:52:24: We did TACLEE with he-twelfth.

00:52:26: It's this hollow TC so hollow transkobalamin.

00:52:29: It is important, it also makes sense to determine homocysteine marker.

00:52:33: There's a separate episode on that.

00:52:35: A marker for vascular inflammation—it's super-important for methylation and homocystine can be lowered accordingly through B vitamin supplementation or B-tain.

00:52:44: So much of the B vitamins are after all very extensive.

00:52:49: I'm going look up now what B four used to be in B eight and B ten.

00:52:53: I think

00:52:53: the red one was accidentally even vitamin D?

00:52:59: But I'm not quite sure anymore.

00:53:01: We're going to fact check

00:53:03: that right now, maybe nobody should do

00:53:05: it up right away.

00:53:07: please don't fact-check or rather only if uh... If its actually true.

00:53:13: No joking aside!

00:53:14: If you have any more questions on the topic of B vitamins It's a super extensive field Then just write an email to podcast at happyandlife.de.

00:53:24: Otherwise your also welcome.

00:53:26: leave review and also share the podcast with friends and family.

00:53:29: I say thank you very much for listening or Thank You Very Much For Watching, i'm Also Really Looking Forward To The Next Episode Max!