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At risk: vegan diets provide insufficient vitamin B-12 & need to be supplemented; deficiency develops slowly in vegan adults (10+ years); vegan children (small stores of B-12 to draw on) may show deficiency 2 - 3 years after birth; HCl production decreases with age & elderly individuals require more cobalamin; Symptoms include: pernicious anaemia, characterized by inability of bone marrow to produce normal, healthy red blood cells; Prolonged pernicious anaemia can result in brain damage &/or severe neuritis, including degeneration of nerves & spinal cord; Sub-clinical deficiency may include: tenderness in legs; slow reflexes; memory loss; irritability & mood swings; red-tipped sore tongue (like B-3 deficiency, without white coating); impaired sensory perception; anaemia; fatigue, loss of appetite & constipation; laboured breathing; palpitation; headache; difficulty walking; stammering & jerking; Toxicity: injections of more than 1,000 µg/day cause no ill effects; low absorption rate suggests that oral intake of 10 times that amount will produce no adverse effects; Therapy with cobalamin Usual therapeutic doses range from 3 to 1,000 µg/day; Injected B-12, or large oral doses, reverse clinical & sub-clinical symptoms; Powerful rejuvenating & energizing effects; especially useful during periods of stress, fatigue, recovery from illness (even when B-12 normal by standard measures; Improves memory, reasoning ability, concentration; dispels mental disturbances, prevents mental deterioration; Restores appetite & vigour; helps patients recover from viral & bacterial infections; Effective for treating osteoarthritis, osteoporosis, bursitis & asthma; Protects against smoking-induced cancer (smokers have abnormally low levels of B-12 & folic acid); smoke reduces levels of B-12 & folate in lung tissue; 2,000 - 4,000 mcg sublingually protects against toxins & allergens, especially sulphites (food & wine additives); Massive oral doses or injections help people lacking intrinsic factor; Keeps those eating vegan or macrobiotic diets from deteriorating due to B-12 deficiency; Intrinsic factor can also be supplemented together with B-12; PANTOTHENIC ACID (Vitamin B-5) Genera:l water-soluble; widely distributed in all living things; “anti-stress” vitamin; - Pantothenic acid can come from foods or be made by bacteria in healthy intestinal tracts; History: described in 1933; isolated in 1938; synthesized in 1940; biochemical function identified in 1947; structure elucidated in 1953; Nutrition 62 Sources: best: organ meats (liver, kidney, heart), fish, whole grains; good: eggs, beef, beans, milk, vegetables; Supplements: B-5, B-complex, multi-vitamin, multi-mineral-vitamin formulations; Royal Jelly; Absorption: takes place in the small intestine; about 50% of intake is absorbed; Like other water soluble nutrients, circulates freely in the blood; Improved by: folic acid aids in assimilation of B-5; Antagonized by: antibiotics; Stability: destroyed in dry heat, acid, & alkali; stable in moist heat; 20 -35% lost from cooking animal foods, 46 - 78% from vegetable foods; 50% lost in refining wheat; Storage: highest amounts in liver, adrenal glands, brain, heart & kidneys; Excretion: readily excreted in urine; Metabolism: Co-enzyme A synthesized within cells, protein-bound & stays within cells; increased need after injury, severe illness; Interactions: with antibiotics; Functions of B-5 Component of co-enzyme A(CoA) & acyl carrier protein (ACP), vital for 70+ enzyme reactions, including central role in carbohydrate, lipid, protein, amino acid & energy metabolism; Necessary for formation of part of haemoglobin molecule (porphyrin); Needed for normal functioning of intestinal tract; Source or acceptor of acetate groups (CH3COO-); provides acetate for acetylcholine (neurotransmitter) & used to detoxify some drugs; Virtually all physiological functions & biochemical reactions in cells are affected by B-5; Necessary for: synthesis of bile salts, neurotransmitters & growth hormone (STH); uptake of free amino acids by cells; synthesis of fats from fatty acids; synthesis of cholesterol & adrenal steroid hormones (cortisone); tissue water balance; synthesis of red blood cells; Stimulates immune antibody response; stimulates intestinal absorption of nutrients; Vital to all energy-requiring processes in all cells; Quantities Measurement: in milligrams; Optimum: (SONA) average ranges not yet set; Individual optimum must be determined individually; Minimum: (DRI) set at 5 mg/day; (7mg during pregnancy); Less than RDA: % unknown; estimate: 25% of population; Deficiency may result from inadequate diet; poor absorption; increased requirement; deficiencies are rarely seen, due to widespread occurrence of B-5 in foods; Symptoms include: physical weakness & cramps, impaired co-ordination, insomnia, depression, disrupted nerve function, anorexia, constipation, fatigue, irritability, nausea, vomiting, susceptibility to infection, lower disease resistance; slowing down of many metabolic processes; adrenal exhaustion, skin disorders, insulin sensitivity, low blood sugar (hypoglycaemia); “burning” feet; upper respiratory infections; duodenal ulcers; low stomach acid; Toxicity: not known; 10,000 - 20,000 mg doses cause diarrhoea; Therapy with pantothenic acid Usual therapeutic dose ranges from 10 to 1,000 mg/day; Improves adrenal function; useful in hay fever & allergies; Improves stress tolerance; 1,000 - 2,000 mg/day relieves morning stiffness, disability & pain severity in rheumatoid arthritis (low B-5 levels in this condition); best results with vegetarians using B-5 plus Royal Jelly; B-5 appears to stimulate cell growth in healing process, wounds heal faster & firmer; May help in treatment of depression & anxiety; Used to overcome post-operative shock & reverse curare & isoniazid poisoning; Used to treat gastrointestinal tract paralysis after surgery; increases G.I. motility; Detoxifies acetaldehyde, a toxic product of alcohol; 63 Extends life span of mice by about 20%; Might help prevent premature ageing & wrinkles (anecdotal evidence); Might restore hair colour in some people (anecdotal evidence); 2,000 mg/day improves athletic performance, uses less oxygen, produces less lactic acid; useful in treating liver cirrhosis & marginal diabetes; 600 - 1,200 mg/day of pantethine, a metabolite of B-5, lowers high cholesterol (15%) & triglycerides (30%); appears to inhibit dangerous clots & irregular heartbeats; Pantethine may boost immune functions of macrophages & natural killer cells; Protects against cellular damage caused by excessive radiation; Calcium pantothenate stops tooth grinding (bruxism) while asleep; BIOTIN General water-soluble; “hair” vitamin; - First isolated from egg yolks & identified as vital growth factor for yeast; Raw egg white contains a glycoprotein (avidin) that inactivates biotin & prevents its absorption from the gut; 27 egg whites/day are necessary to induce deficiency; Biotin comes from foods & bacteria in healthy gut make unknown amounts of it; History: need for biotin in yeast identified in 1924; egg white injury in rats (dermatosis & loss of hair) reversed by liver factor in 1927; need for biotin demonstrated in human diet in 1942; biological functions identified in 1959; genetic error in biotin-dependent carboxylase described in 1971; Nutrition 64 Sources: best: yeast, liver, kidney, soy bean, egg yolks; good: sardine, salmon, whole grains, nuts, cauliflower; fair: corn, legume, rice, spinach, chicken; intestinal bacteria produce some biotin (stimulated by sucrose); Supplements: B-complex, multi-vitamin & multi-vitamin-mineral formulations; Absorption of biotin occurs in upper part of small intestine; 50% of estimated daily 25 to 45 mg from foods is absorbed; Antagonized by: poor diet; raw egg white; antibiotics; excess choline; rancid fats; low stomach acid; saccharin; Stability: destroyed by alkali & oxidation; relatively heat-stable; slight cooking losses; moderate processing & refining losses; Storage: highest in liver, kidneys, brain, adrenals; blood levels high; Excretion: excess excreted in urine; Metabolism: usually bound to protein, released by enzyme action; works with zinc; increased need during pregnancy & lactation; works with lysine (biocytin); Interactions: alcohol consumption increases need for biotin; antibiotics including sulphonamides & oxytetracycline reduce biotin-producing bacteria;