Vitamin B and Weight Loss

Article by Sara Anwar (Clinical Pharmacist Dubai) for Biomed Middle East
You can’t open a magazine, turn on the TV or even talk to a friend these days without getting word of a new diet plan that promises to help you drop weight, no one denies that losing weight, diets and calorie counting has become an important part of many peoples life especially these days with the increased awareness of healthy life styles and the worldwide campaigns about obesity and related diseases such as increased blood pressure , high cholesterol level and diabetes just to name a few.

But why is it easy for some people to lose weight and so hard for others?
many people get caught in the idea of how fast they can lose the weight and by that they actually do several mistakes

When you want to lose weight you need to make sure that you do it the healthy way and in a way that will not cause any problems to your physical or psychological health

Everybody well knows the basic principles for weight loss : less food , more exercise
It may sounds easy but to make sure that the weight loss program you are following contains a well balanced diet that gives your body the essential vitamins and energy you need to exercise is not as easy as it sounds.

The body’s weight control or weight related functions like appetite, hunger, metabolic rate, metabolism of fats and sugars calories burning and so on operate more efficiently with an optimum intake of vitamins, all of them play a part in maintaining optimum health and weight but certain vitamins are worth a special mention, the human body requires 13 vitamins and eight of these essential vitamins are from the B-complex group.

There is a link between vitamin B and weight loss , B-complex vitamins are absolutely essential for necessary metabolic processes such as red blood cell synthesis and the production of energy.

They provide energy from using carbohydrates and converting them to glucose and they are also essential for the metabolism of proteins and fat.

The B-complex vitamins work together so it is so important to take them all at the same time, they consists of several vitamins eight of which are related to the weight loss process.
Each of these eight vitamins has a significant role either in the metabolism or the production of energy in our body.

VITAMIN B1:(Thiamine)

Vitamin B-1 is required for the proper metabolism of starch and sugar in order to provide energy to the body. It helps to effectively maintain a healthy nervous system and also helps the heart and other muscles to function properly. It can be taken in foods such as whole wheat, bran, soybeans and meat. Vitamin B1 is most effective when taken with vitamin B2, niacin, vitamin C, folic acid, Manganese, and vitamin E.

VITAMIN B2:(riboflavin)

Vitamin B2 helps the thyroid gland to function properly which is responsible of a healthy metabolism in your body. Vitamin B2 is crucial for the metabolism of fats, proteins, and carbohydrates. It also provides energy to the body; People who exercise daily are actually losing vitamin B2 by using up their supply of the vitamin. If you’re looking to boast your dietary intake of vitamin B2, milk, cheese, eggs, almonds, whole grains and vegetables are very effective sources.

VITAMIN B3:(niacin)

Like B2, vitamin B3 is essential for normal thyroid hormone production. Vitamin B3 is also part of the glucose tolerance factor (GTF) which is released every time blood sugar rises. Good food sources of Vitamin B3 include: Wheat bran, liver, tuna, turkey, chicken, meat, eggs, mackerel, salmon, oats, barley, wheat flakes, cheese, dried fruit, brown rice.

VITAMIN B5:(pantothenic acid)

Any deficiency of Vitamin B5 interferes with our capacity to utilize fat. Vitamin B5 also plays an important role in energy production so any deficiency will decrease the capability of your body to exercise. It also assists adrenal function.

Good food sources of Vitamin B5 include: liver and kidney, meat, poultry, nuts, wheat flakes, wheat bran, eggs, oats, beans, wholegrain bread, green vegetables.

VITAMIN B6:(Pyridoxine)

Vitamin B6 plays an integral role in the metabolism of fats, particularly unsaturated fatty acids; it also helps with the regulation of the thyroid hormone and ensures the proper functioning of the metabolic system.
Whole grains, bananas, chicken, beef, eggs, avocados and dried fruits are a great source of vitamin B6.

VITAMIN B7:(Biotine)

Biotin is required for energy production, amino acid metabolism, fat synthesis and glycogen synthesis. It can be found in a variety of foods and deficiency of this vitamin is a vey rare condition.

VITAMIN B9: (Folic Acid)

Folic acid works along with vitamin B12 and vitamin C to help the body break down, use, and create new proteins. The vitamin helps form red blood cells and helps produce DNA, the building block of the human body.
Folate occurs naturally in Beans and legumes , Citrus fruits and juices , Wheat bran and other whole grains , Dark green leafy vegetables, Poultry, shellfish , Liver

VITAMIN B12: (Cyanocobalamin)

Vitamin B12 is involved in the metabolism of virtually every cell in the body; most significantly it affects DNA regulation and synthesis. Vitamin B12 also affects the synthesis of fatty acids and the production of energy.
It is necessary for digestion, protein synthesis, absorption of foods, and the metabolism of fat and carbohydrates.
Vitamin B12 can be obtained by eating meat, fish and eggs.

Although most B vitamins are eliminated regularly in the urine, taking large doses of certain B vitamins may produce harmful effects.

Vitamin	Name	Recommended daily dose	Harmful effects of large doses
Vitamin B1	thiamine	1-2 milligrams/day from supplements ,drugs or food	No known toxicity from oral intake. There are some reports of anaphylaxis caused by high dose thiamin injections into the vein or muscle. However, the doses were greater than the quantity humans can physically absorb from oral intake.
Vitamin B2	riboflavin	1-1.5 milligrams /day from supplements ,drugs or food	No known toxicity
Vitamin B3	niacin	35 mg/day from supplements, drugs or fortified food	Flushing (redness of the skin, often accompanied by itching or a mild burning sensation). Intake of 3000 mg/day of nicotinamide and 1500 mg/day of nicotinic acid are associated with nausea, vomiting, and signs and symptoms of liver toxicity.
Vitamin B5	pantothenic acid	5-10 milligrams/day from supplements ,drugs or food	No known toxicity
Vitamin B6	pyridoxine	100 mg/day from supplements, drugs or fortified food	sensory neuropathy and dermatological lesions
Vitamin B7	biotin	300micrograms/day	No known toxicity
Vitamin B9	folic acid	1 mg/day	Masks B12 deficiency, which can lead to permanent neurological damage
Vitamin B12	cyanocobalamin	From 2.4 to 2.8 micrograms from food or 25-100 micrograms from supplements	No known toxicity

With all the diet plans and weight loss programs present these days it is hard to choose and stay committed especially with the hectic life style we are living so there is no easier and better way to lose weight then a healthy life style of regular exercise and a well balanced diet, eat everything thing in adequate amounts, don’t deprive yourself of certain kinds of food as you may be depriving your body of essential vitamins and minerals that will eventually help you lose weight.