B vitamins in general

B vitamins in general B vitamins are water-soluble and because they do not get stored in the body, we humans depend on regular intake of them. B vitamins work in synergy in a highly complicated teamwork setup. They take part in most of the body's enzymatic processes, some more actively than others. The uptake of B vitamins depends on gastric acid and digestion.

B vitamins:

Vitamin B1 (thiamine)
Vitamin B2 (riboflavin)
Vitamin B3 (niacin)
VitaminB5 (pantothenic acid)
Vitamin B6 (pyridoxine)
Biotin (vitamin B7, vitamin B8, vitamin H)
Folic acid (folate, folacin, vitamin B9)
Vitamin B12 (several types of cobalamin)

Vitamin-like substances with a chemical structure similar to that of B vitamins

Vitamin B10 (para-aminobenzoic acid)
Vitamin B13 (orotic acid)
Vitamin B15 (pangamic acid)
Vitamin B17 (amygdalin)
Choline
Inositol

B vitamins and their importance and functions in general (read more about the individual B vitamins)

Energy metabolism and energy levels
Blood cells
Nervous system
Hormonal system
Immune system
Digestive system
Skin and hair
Muscles
Reduction of tiredness and exhaustion
Several B vitamins function as antioxidants

Deficiency symptoms

Fatigue and low stress threshold
Anemia
Nervousness and tension
Constipation and irritable colon
Insomnia
Skin and hair problems
Metabolic disorders
Menstrual problems
Fluid retention (oedemas)

Deficiencies and poor utilisation may be caused by

Industrial processing of food (shelling, milling, and preservation)
Boiling and intense cooking
Excessive consumption of sugar and white flour
Excessive consumption of coffee and black tea
Excessive consumption of alcohol, tobacco, and other stimulants
Antibiotics, contraceptive pills, diuretics, and antacids
Too little stomach acid and compromised intestinal flora
Stress

Sources

Fresh, green and coarse foods such as whole-grain, oats, legumes, vegetables, fruit, brown rice, garlic, nuts, sees, kernels, seaweed, brewer's yeast plus liver, meat, and fish.

Increased need

Above mentioned deficiency symptoms
Pregnancy and lactation
Stress
Overconsumption of coffee and black tea
Overconsumption of alcohol, tobacco, narcotics, and other stimulants
Antibiotics, contraceptive pills, diuretics, and antacids
Stress

Important information

Deficiency symptoms typically occur as a result of modern lifestyles with too much processed food, sugar, stimulants, medical drugs, and stress
Since B vitamins work in synergy in the body it is normally best to take them together in a complex
Because B vitamins are water-soluble it is generally best to take them in between several main meals in the course of the day for the optimal effect
Avoid taking B vitamin supplements in the case of bacterial infections, as bacteria use B vitamins for their growth

Created on 21 March 2019.

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Q10 goes by many names

Q10 is known by so many different names that one easily gets confused. Here is a list of the many synonyms for Q10 in its two forms:

Q10 goes by many names

Ubiquinone:
◊ Oxidized Q10 ◊ Normal Q10 ◊ CoQ10 ◊ Ubikinon ◊ Ubiquinone ◊ Ubidecarenone ◊ 2,3-dimethoxy-5-methyl-6-polyprenyl-1,4-benzoquinone

Ubiquinol:
◊ Reduced Q10 ◊ Active Q10 ◊ CoQH ◊ Ubikinol ◊ Ubiquinol ◊ QH ◊ QH2 ◊ QX ◊ 2,3-dimethoxy-5-methyl-6-polyprenyl-1,4-benzoquinol

Is there really a difference? Is ubiquinol better than ubiquinone?

Read the article:
Ubiquinone or Ubiquinol - does it really matter?

Check this before you buy a Q10 product

Bio-availability and documentation are key points

Check this before you buy a Q10 product

Studies show that the best bio-availability is obtained when the active compound is dissolved in an oil of some sort and encapsulated in soft, light-protected (light destroys Q10) gelatin. There are many products out there that meet these requirements. However, this is not in any way a guarantee that they are absorbed well. The only way to make sure that a product has good bio-availability and is safe for consumption is to contact the manufacturer and ask for documentation for the following:

- that the product is non-crystalline

Q10 as a raw material consists of crystals which are not easily absorbed in the digestive system. It is therefore vital to transform the Q10 raw material to a homogenous and assimilable form that can ensure good bio-availability in the body. This would require the Q10 to be dispersed in oil, just like it would require the manufacturer to be familiar with the technique and patented method employed to change the Q10 molecules into a non-crystalline form.

- that the product is nature-identical

This entails that the Q10 molecules in the product are completely identical with the Q10 that the human body synthesizes in relatively small quantities. The body is not able to distinguish between nature-identical Q10 and the endogenously synthesized Q10.

Are you taking supplements

- be careful and choose the right preparations

Are you taking supplements

It can be really difficult to know if a nutritional supplement has the quality required to be absorbed and utilized by the body.

Read on and find out what specifically to look for

Weight loss that works

- and lasts in the long run

Weight loss that works It is a myth that the only way to obtain or maintain your ideal weight is to stick with boring, low-fat diets and loads of hardcore physical training.