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- WELCOME BACK TO THE SIXTH IN OUR SERIES ON VITAMINS
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AND IN THIS SECTION I'M GOING TO BE
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COVERING ALL OF THE B VITAMINS.
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SO THIS SECTION IS GOING TO BE A LITTLE BIT LONGER,
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AND REMEMBER THESE ARE WATER SOLUBLE VITAMINS.
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WE JUST COVERED VITAMIN C
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WHICH IS ALSO A WATER SOLUBLE VITAMIN.
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"A," D, E AND K ARE OUR FAT SOLUBLE VITAMINS.
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THE REASON I'M GOING TO TALK ABOUT ALL THE B VITAMINS
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TOGETHER IS THEY WORK TOGETHER AND THEY'RE IN GENERAL PART
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OF COENZYMES AND INVOLVED IN ENERGY METABOLISM
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AND THAT'S WHY WE THINK OF,
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OF COURSE WHEN YOU GO IN YOU SEE SUPPLEMENTATIONS OR SUPPLEMENTS,
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YOU SEE A COMPLEX B OR B VITAMIN COMPLEX
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BECAUSE THE B VITAMINS REALLY DO WORK TOGETHER.
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THAT'S HOW I'D LIKE YOU TO THINK THEM.
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THERE ARE A COUPLE B VITAMINS THAT I'M GOING TO
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HIGHLIGHT AND POINT OUT FOR YOU IN PARTICULAR,
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BECAUSE SOME ARE INVOLVED IN NEW CELL SYNTHESIS,
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WHICH IS KIND OF AN IMPORTANT SEPARATE
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ACTION OF THESE B VITAMINS.
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WHEN I SAID THAT THEY ARE PART OF COENZYMES,
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YOU MIGHT BE THINKING WELL, WHAT ARE THE COENZYMES?
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LET'S START WITH AN ENZYME.
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AN ENZYME IS ESSENTIALLY IT'S A PROTEIN,
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BUT IT'S GOING TO HELP SPEED A REACTION,
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WE THINK OF IT AS A CATALYST.
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AND IF WE TOOK THESE TWO COMPOUNDS HERE,
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AND THEY'RE SEPARATE, INDIVIDUAL COMPOUNDS,
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BUT THE ENZYME IS GOING TO CONVERT
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THEM INTO A SINGLE COMPOUND.
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AND THIS COMPOUND MIGHT HAVE A
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UNIQUE FUNCTION THAT'S NECESSARY.
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THE ENZYME CAN'T DO THIS WITHOUT THE COENZYME.
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AND THESE B VITAMINS ARE PART, ARE NECESSARY FOR THESE
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COENZYMES TO WORK OR THEY WILL FUNCTION AS THE COENZYME.
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AND IN GENERAL THAT'S HOW I WANT
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YOU TO THINK ABOUT THESE B VITAMINS.
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IT'S WORKING TOGETHER AS BEING COENZYMES
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AND INVOLVED IN ENERGY METABOLISM.
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NOW WHAT'S ENERGY METABOLISM?
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YOU'RE THINKING WELL WHAT DOES THAT MEAN?
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WE TAKE IN FOOD AND BREAK IT DOWN AND ABSORB IT,
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AND THEN WE TAKE THOSE NUTRIENTS,
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THE MACRO NUTRIENTS ONE OF OUR
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THREE NUTRIENTS WE GET AS ENERGY.
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THAT PROTEIN AND CARBOHYDRATE,
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THOSE ARE BROKEN DOWN TO RELEASE ENERGY,
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TO GIVE OUR BODY ENERGY,
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TO MOVE YOUR HAND, MOVE YOUR MOUTH,
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BLINK YOUR EYES, HAVE YOUR HEART BEAT.
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THERE ARE OBVIOUSLY,
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NUMEROUS FUNCTIONS IN OUR BODY THAT NEED CONTINUOUS ENERGY,
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AND THAT'S WHERE OUR MACRO NUTRIENTS COME INTO PLAY.
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THE MICRO NUTRIENTS THE B VITAMINS,
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THEY DON'T ACTUALLY GIVE US ENERGY.
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AND YOU'LL BE ASKED THAT ON YOUR EXAM,
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DO B VITAMINS GIVE YOU ENERGY?
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THEY DON'T, WE DON'T BREAK THEM DOWN TO RELEASE ENERGY.
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BUT THEY'RE INVOLVED IN THAT PROCESS OF
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BREAKING DOWN THOSE CARBOHYDRATES TO RELEASE
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ENERGY OR THE FATTY ACIDS TO RELEASE ENERGY.
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THE B VITAMINS ARE INVOLVED IN THAT PROCESS AND
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NECESSARY FOR IT BECAUSE THEY ACT AS THE COENZYMES.
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SO WE'RE GOING TO START WITH VITAMIN B1 WHICH IS THIAMIN.
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NOW WHY IS IT B1, BECAUSE IT WAS DISCOVERED FIRST.
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AND WE'LL GO THROUGH AND SEE ALL THE DIFFERENT TYPES OF VITAMIN,
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B VITAMINS, AND IT WAS IN THE ORDER THAT THEY WERE DISCOVERED.
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SO THIAMINE FUNCTIONS IN ENERGY METABOLISM IN THAT
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ASSISTS IN METABOLISM OF CARBOHYDRATES,
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AMINO ACIDS WHICH ARE THE BUILDING
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BLOCKS FOR PROTEINS AND FATTY ACIDS.
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NOW WHAT IF YOU DON'T GET ENOUGH THIAMIN?
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WELL, THAT CAUSES A CONDITION CALLED BERIBERI,
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AND THERE ARE ACTUALLY NUMEROUS
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CASES OF BERIBERI BUT IN GENERAL,
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CONFINEMENT IS SO IMPORTANT FOR BOTH THE NERVES AND
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THE BRAIN BECAUSE THEY REQUIRE A LOT OF ENERGY.
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YOUR, THESE SYMPTOMS THAT ARE SEEN
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INVOLVE BOTH THE NERVES AND THE BRAIN.
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SO LOSS OF SENSATION IN THE HANDS AND THE FEET,
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OR WEAKNESS, EVEN ADVANCING PARALYSIS.
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AND AS YOU CAN SEE HERE,
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THIS GENTLEMAN IS REQUIRING CRUTCHES TO GET BY,
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AND IS UNABLE TO LIFT HIS FEET UP WE DON'T SEE THIS
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MUCH IN THE UNITED STATES, BECAUSE OF THIAMINE.
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IT'S WIDESPREAD IN FOOD AND SO IT'S REALLY EASY
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TO OBTAIN ENOUGH TO PREVENT DEFICIENCY.
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SO LENTILS, BROWN RICE, WHEAT GERM, SPINACH,
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AND THEN SOME OF THE MEAT SOURCES,
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ANIMAL SOURCES ARE PORK.
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IT IS FORTIFIED IN A LOT OF FOODS WHICH
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IS ANOTHER REASON WE DON'T SEE DEFICIENCY.
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BUT AGAIN ANY FOOD THAT'S GOING TO BE FORTIFIED
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IS A PROCESSED GRAIN, AND I'M NOT RECOMMENDING
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THAT YOU INCREASE YOUR INTAKE OF PROCESSED GRAINS.
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I'D LIKE YOU TO STICK WITH WHOLE FOOD SOURCES OF,
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FOR ALL YOUR NUTRIENTS.
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VITAMIN B2, THIS IS RIBOFLAVIN.
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RIBOFLAVIN ALSO INVOLVED AN ENERGY
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METABOLISM DEFICIENCY WILL, IT'S VERY GENERALIZED JUST
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BECAUSE IT'S INVOLVED IN THE ENERGY METABOLISM FOR ALL CELLS.
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SO YOU SEE THE MOUTH CRACKS AND RASHES,
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A RED TONGUE CALLED A MAGENTA TONGUE.
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AGAIN WE DON'T SEE THIS THAT OFTEN.
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RIBOFLAVIN NATURALLY OCCURS IN MILK, YOGURT,
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AND THEN WE ALSO FIND IT IN GRAINS, SO IT'S IN,
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WE DON'T SEE A LOT OF RIBOFLAVIN DEFICIENCY.
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I DO WANT TO SPECIFICALLY POINT OUT ABOUT
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RIBOFLAVIN THAT IT IS DESTROYED BY UV LIGHT.
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AND BECAUSE ONE OF THE MAIN SOURCES THAT WE OBTAIN OUR
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RIBOFLAVIN IS FROM MILK, WE DON'T WANT,
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IF THAT'S EXPOSED TO LIGHT, IT'S GOING TO BE DESTROYED.
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BUT HAVE YOU EVER NOTICED THAT ALL OF THE MILK COMES
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IN THESE OPAQUE CARTONS OR THESE CARDBOARD CARTONS?
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WELL, THIS IS SO THE UV LIGHT WON'T DESTROY RIBOFLAVIN.
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LIKE WE'RE SEEING KIND OF A
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RESURGENCE OF THIS GLASS CONTAINER.
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BUT IT USUALLY HAS TO BE A UV PROTECTED GLASS IN
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ORDER FOR THEM TO SELL IT, SO AS NOT TO DESTROY RIBOFLAVIN.
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VITAMIN B3 IS NIACIN.
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NIACIN ALSO INVOLVED IN ENERGY METABOLISM
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AND DEFICIENCY RESULTS IN WHAT'S CALLED PELLAGRA.
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WE CALL IT THE FOUR DS BECAUSE NIACIN DEFICIENCY
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WILL EFFECT SKIN STRUCTURES AND THE DIGESTIVE TRACT.
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SO THERE'S DIARRHEA,
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DERMATITIS WHICH IS YOU CAN SEE HERE,
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THIS SKIN CONDITION, DERMATITIS,
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DEMENTIA AND EVEN DEATH WHICH CAN
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BE ASSOCIATED WITH NIACIN DEFICIENCY.
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I DO WANT TO POINT OUT THAT NIACIN IS ALSO
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USED FOR CONTROLLING BLOOD LIPIDS,
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AND WHEN YOU THINK ABOUT SOMEONE HAVING A HIGH CHOLESTEROL
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THEN MAYBE THEIR LDL IS HIGH AND THEIR HDL IS LOW,
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WELL NIACIN HAS HAS IN THE PAST, BEEN USED FOR THAT.
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BUT I DO WANT TO POINT OUT THAT NEW RESEARCH HAS SHOWN THAT
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IT'S NOT AS EFFECTIVE AS SOME OF THE OTHER DRUGS,
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SO IT'S NOT BEING USED AS OFTEN.
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WE CAN HAVE TOO MUCH NIACIN OR YOU'RE TAKING
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NIACIN IN A PILL FORM, SO IN A SUPPLEMENT FORM,
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PARTICULARLY TO CONTROL BLOOD LIPIDS,
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ONE OF THE MAIN PROBLEMS THAT IS SEEN AS
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WHAT'S CALLED A NIACIN FLUSH.
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'CAUSE NIACIN WILL ACTUALLY OPEN UP THE BLOOD VESSELS
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AND THE FACE BECOMES REALLY RED OR FLUSHED,
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AND IF SOMEONE IS TAKING NIACIN,
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THEY REALLY SHOULDN'T DRINK ALCOHOL WITH IT.
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IF YOU'VE EVER SEEN ANYONE DO THAT, AND I HAVE,
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YOU'LL NOTICE THESE BIG WELTS THAT FORM ON THE
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CHIN AND THE FACE AND IT'S, PEOPLE USUALLY MAKE THAT
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MISTAKE ONE TIME BECAUSE IT'S SO UNCOMFORTABLE.
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SO FOOD SOURCES, NIACIN NOTICE HOW
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THE MAIN FOOD SOURCES OF NIACIN ARE ANIMAL FOODS.
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SO WE HAVE THE CHICKEN AND PORK AND BEEF AND TUNA.
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ALTHOUGH YOU WILL FIND IT IN SOME PLANT FOODS.
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POTATOES IS ONE EXAMPLE.
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PYRIDOXINE, WHICH IS VITAMIN B6, IS ACTUALLY
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ALTHOUGH IT DOES HAVE SOME ROLE IN ENERGY METABOLISM,
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IT ACTUALLY HAS A DIVERSE RANGE OF FUNCTIONS,
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IT'S INVOLVED IN OVER A HUNDRED DIFFERENT REACTIONS,
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MAINLY AS A COENZYME AND SOME OF THE MAIN FUNCTIONS ARE
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AN AMINO ACID CONVERSION, RELEASING STORED GLUCOSE,
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IMMUNE FUNCTION AND EVEN BRAIN DEVELOPMENT,
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BUT THAT'S JUST, JUST A SMALL, A SMALL PART OF THE LIFT.
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I WANT YOU TO KNOW THAT I DON'T, I'M NOT HOLDING YOU
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ACCOUNTABLE FOR KNOWING ALL THE FUNCTIONS OF B6,
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JUST KNOW THAT IT'S VERY DIVERSE AND IS
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INVOLVED IN MANY REACTIONS IN THE BODY.
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NOW BECAUSE IT'S INVOLVED IN SO MANY REACTIONS IN THE BODY,
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THE DEFICIENCY WILL RESULT IN THESE VERY
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GENERAL SYMPTOMS OF WEAKNESS, AND FATIGUE, AND DEPRESSION.
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YOU CAN GET AN ANEMIA, IRRITABILITY,
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INSOMNIA, SO VERY GENERAL SYMPTOMS.
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VITAMIN B6 TOXICITY IS NOT COMMON FROM FOOD.
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IT CAN OCCUR WITH SUPPLEMENTATION, THOUGH.
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IF YOU GO TO THE STORE AND START LOOKING AT
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SOME OF THOSE COMPLEX B VITAMINS AND SUPER B,
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WHAT YOU'RE GOING TO FIND IS A, SOME OF THOSE
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HAVE 1,000, 2,000, 5,000 THE TIMES THE RECOMMENDED
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DIETARY ALLOWANCE AND YOU REALLY DO HAVE TO BE CAREFUL
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BECAUSE THERE HAVE BEEN REPORTED VITAMIN B6 TOXICITY.
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SO WHERE DOES B6 COME IN?
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YOU'RE GOING TO SEE THE SAME THING,
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THESE ANIMAL SOURCES SUCH AS TURKEY AND PORK, BEEF LIVER,
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AND YOU KNOW MOST PEOPLE DON'T EAT BEEF LIVER THESE DAYS.
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BUT SOME PLANT SOURCES AS WELL SUCH AS BANANAS AND SPINACH.
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VITAMIN B9, SO THIS IS FOLATE.
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AND FOLATE AND THIS IS WHY I WANT YOU TO KNOW
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SPECIFICALLY AND IT'S INVOLVED IN NEW CELL SYNTHESIS.
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SYNTHESIS IS DNA AND OF AMINO ACIDS WHICH
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IS REALLY IMPORTANT BECAUSE THERE'S THIS
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FOLATE DEFICIENCY DURING AN EARLY PART OF PREGNANCY,
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THEN SOMETHING CALLED A NEURO TUBE DEFECT,
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MOST COMMON FORM OF A NEURO TUBE
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DEFECT IS SPINA BIFIDA, WILL DEVELOP.
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AND THAT'S BECAUSE THE NEURO TUBE WE THINK THIS IS JUST OUR,
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YOU KNOW OUR SPINAL CODE HERE, THE VERTEBRAE.
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THE NEURO TUBE DEVELOPS WITHIN THOSE FIRST FEW
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WEEKS OF LIFE AND IF YOU THINK ABOUT IT,
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MOST WOMEN DON'T KNOW THEY'RE PREGNANT
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THOSE FIRST FEW WEEKS IT'S AFTERWARDS,
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AND THAT'S WHEN THE MAIN DEVELOPMENT OCCURS.
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IF THERE'S NOT ENOUGH FOLATE,
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THEN WHAT'S CALLED SPINA BIFIDA THAT THIS NEURO TUBE TO PROTECT
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THE SPINAL CORD DOESN'T DEVELOP AND IT ENDS UP POUCHING OUT.
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THIS IS A SPINAL CORD COMING OUT OF THE BACK.
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AND I CAN TELL YOU I SEE AND TREAT SOME PATIENTS
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WITH SPINA BIFIDA AND IT'S A REAL RANGE OF SYMPTOMS FROM
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BEING IN A WHEELCHAIR WHEN THEY'RE OLDER WHERE THEY
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CAN'T WALK TO JUST USING A CANE AND HAVING DIFFICULTY
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WITH WALKING SO WEAKNESS AS OPPOSED TO PARALYSIS.
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BUT IT'S A PREVENTABLE CONDITION.
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FORTIFICATION OF FOLATE OF OUR GRAIN
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PRODUCTS STARTED IN ABOUT THE MID 1990S,
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AND THIS GRAPH REPRESENTS THE INCIDENTS OF NEURO
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TUBE DEFECTS AND YOU CAN SEE WITH THE RISING
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INCIDENTS OF FORTIFICATION STARTED SOON AFTER THAT.
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THERE WAS A DECREASE IN INCIDENT.
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AND THE IDEA IS THAT YOU NEED TO FORTIFY WITH
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FOLATE BECAUSE PEOPLE ARE BECOMING PREGNANT
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WITHOUT KNOWING IT AND ONCE THEY FIND OUT,
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TAKING THE FOLATE ISN'T GOING TO HELP,
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SO IF YOU ARE IN YOUR CHILDBEARING YEARS,
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YOU ACTUALLY MIGHT FIND THAT YOUR OB MIGHT ACTUALLY RECOMMEND
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THAT YOU USE A SUPPLEMENT WITH FOLATE JUST TO MAKE SURE,
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ALTHOUGH YOU CAN GET ALL THE FOLATE YOU NEED FROM FOOD.
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SO WHERE ARE THOSE FOODS SOURCES?
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WELL, WE TEND TO THINK OF FOLATE, FOLIAGE,
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FOLIAGE, SO SPINACH AND DARK LEAFY GREENS.
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BUT AGAIN WE'RE GOING TO SEE LENTILS,
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AND ASPARAGUS, AVOCADO,
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AND AGAIN YOU CAN SEE THE BEEF LIVER CONTINUES TO POP UP,
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NOT THAT MANY PEOPLE ARE EATING BEEF LIVER THESE DAYS.
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AND AGAIN, LIKE OUR LEGUMES,
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THE LENTILS AND BEANS, PINTO BEANS.
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WE'RE GOING TO FINISH UP WITH VITAMIN B12.
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AND VITAMIN B12 ALSO HAS KIND OF A DISTINCTIVE FUNCTION AND
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THAT'S MAINTAINING NERVE SHEATHS, PROTECTING NERVES,
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IT'S VERY IMPORTANT IN HEMOGLOBIN SYNTHESIS,
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AND HEMOGLOBIN REMEMBER THAT'S WHAT CARRIES OXYGEN
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IN THE BLOOD STREAM THAT'S PART OF OUR RED BLOOD CELLS.
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SO WHEN THERE'S A DEFICIENCY OF B12,
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WE'RE GOING TO SEE AN ANEMIA.
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NOW MOST PEOPLE THINK OF ANEMIA AS AN IRON DEFICIENCY ANEMIA.
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BUT THIS IS SEPARATE, IT'S NOT ASSOCIATED WITH IRON.
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THIS IS A B12 DEFICIENCY BECAUSE B12
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IS NECESSARY FOR THE FORMATION OF HEMOGLOBIN.
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SO YOU HAVE DEVELOPED THAT PERNICIOUS ANEMIA,
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SO IT'S A DIFFERENT TYPE OF ANEMIA.
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THE B12 DEFICIENCY WILL ALSO RESULT IN PROBLEMS
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WITH THE NERVES AND THAT'S GOING TO BE A NUMBNESS,
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TINGLING, PARESTHESIA, WEIRD SENSATIONS.
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IT'S GOING TO BE IN THE HANDS AND THE FEET,
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AND ACTUALLY I SEE THIS AS A PODIATRIST,