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Among the different areas where you might consider supplementation, B Vitamins seem to be, in all of my experience, research and education, one of the most needed and potentially lacking groups of nutrients in the human body today in our modern world.
Evidence shows that levels of different B Vitamins, due to soil depletion, expedient commercial farming practices, and other issues, are especially lacking in our food sources. There could also be a case made which could assert that our modern world thrusts a bevy of high pressure, constant stress and stimulation which may create especially high need inside the body for additional assistance with various metabolic, methylation, and energy-related processes.
There are eight B vitamins which typically act as cofactors to assist with cellular function. Each one has different functions and characteristics:
— Vitamin B12 (methylcobalamin)
— Vitamin B9 (folate or methylfolate)
— Vitamin B2 (riboflavin)
— Vitamin B3 (niacin)
— Vitamin B1 (thiamine)
— Vitamin B6 (pyridoxine)
— Vitamin B5 (pantothenic acid)
— Vitamin B7 (biotin)
In my view, these can be prioritized or categorized into different groups. For purposes of understanding these better and if/when to consider additional supplementation, I will group these into three categories: Vitamin B12 (Methylcobalamin), Vitamin B9 (Folate), and Other B Vitamins.
Vitamin B12:
Let’s first address Vitamin B12 because this seems to be in my view one of the most important if not the most important of the B Vitamins to consider supplementing with. Vitamin B12 (Methylcobalamin) is absolutely essential for bodily function, and without adequate levels of Vitamin B12, the body can encounter numerous problems. B12 supplementation has been reported to be helpful across the board and there seems to be little to no risk associated with additional supplementation.
There is reason to suggest that many individuals may not be getting ideal amounts of B12 from their food, especially people who are eating plant-based foods. B12 is contained in the tissues of animals, so if you eat animal meat, fish, eggs or dairy, then you naturally get a boost of Vitamin B12. But eating animals is actually a counter-intuitive way to get B12. If you have a healthy microbiome, Vitamin B12 is created by chemical processes in your body that occur from beneficial (probiotic) bacteria mostly in the large intestines, so in essence, if the body is balanced, then its probiotics can manufacture B12.
There is some debate about whether B12 can be absorbed effectively from the large intestine where it is largely created by beneficial bacteria or does it have to be consumed further up the digestive tract (like B12 would be if an animal product was eaten). Based on my research, it is not totally clear whether or not the Vitamin B12 made by the probiotics in your body can be effectively consumed by your body. But, considering that the large intestine does absorb additional nutrients through its porous lining, it seems feasible that the B12 which gets created by the probiotics there could be absorbed and utilized by the body (assuming the microbiome is healthy in the body and there is enough cobalt present).
It is considered conventional wisdom that somebody who is plant-based is automatically at risk of having low levels of B12. Personally, I was tested for B12 both in uMMA levels in urine as well as B12 blood serum levels and my levels came back as normal — and this was after years of eating plant-based and a long time since I had supplemented with B12. But I would consider that my gut micro-biome was very healthy at the time of testing with lots of beneficial probiotics. It is of course worth acknowledging that somebody who eats animal products is getting extra consumption of Vitamin B12 through those foods, as compared with somebody who is plant-based, and so the risk factor of lower B12 levels would be higher for somebody who eats plant-based.
This brings up another important factor to consider, which is that — according to numerous professionals who work with patients clinically — neither the blood serum test for B12 or the urine test for uMMA are considered very reliable indicators of B12 levels in the body. Actually, the uMMA test is considered to be a more reliable indicator of how much B12 is circulating within the overall tissues of the body, as compared with a blood serum test to see how much B12 is in the blood. However, there are numerous reports of somebody who had a good uMMA test (indicating high levels of B12) but who still responded very positively to additional B12 supplementation. This would indicate that this person still had some use for additional B12 even though their uMMA levels indicated that they already were within the desirable range.
In my research, the uMMA test is the superior test as compared with the blood test, although if you get back results showing that you have good Vitamin B12 levels, this doesn’t necessarily mean you should not supplement with additional Vitamin B12. It may be worth giving it a try and seeing how your body responds. Personally, there have been times when I have felt a good response to B12 supplementation even though my test results would have suggested that I didn’t need any.
I wish I had a more clear-cut program for you which would indicate exactly what you should do, but there is some level of speculation, intuitiveness, and seeing what works for you and how your body responds involved with figuring out if you should supplement with Vitamin B12 and if so by how much. Despite the lack of clear-cut reliability, the test is still worth taking in my judgement to give you some insight into what is going on in your body relative to B12. It is an easy test which you can take at home for a reasonable cost. You can find it here:
Some benefits of adequate levels of Vitamin B12 in the body may include:
— Supports nervous system function
— Helps create nerve tissue
— Supports circulatory function and heart health
— Helps the immune system
— Essential for DNA synthesis
— Critical for methylation (processing) inside of the body
— Helps develop brain cells
— Helps form red blood cells
— Supports bone health
— Can help with vision and eye health
— Assists with healthy mood balance
— Involved with energy creation
— Supports healthy skin, hair and nails
Some problems associated with not having enough Vitamin B12 in the body can include:
— Exhaustion and low energy
— Headaches
— Anemia
— Irritability
— Degeneration of the spine
— Cognitive impairment
— Intestinal and gut issues
— Fertility issues
— Immune system weakness
— Muscle weakness
— Aches and pains in connective tissue
The ideal form of Vitamin B12 supplementation is methylcobalamin, followed by hydroxocobalamin and adenosylcobalamin. Avoid ever taking cyanocobalamin, as it is completely synthetic and derived from cyanide. Personally, I find that an under-the-tongue (sublingual) liquid form of B12 works well for me, with the theory being that the B12 can be deposited directly into the bloodstream if absorbed under the tongue. Other people like to use under-the-tongue tablets, although personally I haven’t found a source that are free from toxic fillers. Yet others find they best respond to an injection into their blood of B12. An injection freaks me out a little bit personally and I prefer ideally not to pierce my skin, but I understand that there are reports that some people seem to not respond much to oral supplementation.
Vitamin B12 may also assist greatly if you have a certain genetic mutation, specifically the MTR or MTRR genetic mutations which indicate low levels of enzyme activity associated with those genes. The body is so complex and there are highly involved methylation processes taking place constantly, some of which use B12 as a critical part of their functioning. It is recommended to get your DNA tested — for more on this, please refer to the segment about DNA testing. This could also be one reason why some individuals may display a greater need for B12 supplementation or require more of a dosage than other individuals.
Certainly, Vitamin B12 is one of the top compounds with which to consider additional supplementation. It would be recommended to test both your urine for uMMA and your saliva for any DNA mutations. There seems to be very little to no downside to supplementing with B12, so with that in mind it wouldn’t be a terrible idea to try supplementing with some B12 and seeing how it makes you feel.
Vitamin B9 (Folate)
Vitamin B9 (Folate) is an essential nutrient that is so critical to cellular function and for the methylation processes of the cells inside your body (AKA the process of breaking certain nutrients down and converting them into other things). Folate helps to form DNA and RNA, and helps manage inflammation in the body by converting homocysteine into methionine.
It is clear based on the poor soil content and the way commercial foods are grown that so many foods are lacking in folate, and so getting enough folate from foods is a big challenge. Folate has been considered such an essential vitamin that it has been synthesized into folic acid and used to fortify processed grain products as mandated by the US government. However, this is a double-edged sword because folic acid in its synthesized form is completely artificial and toxic. Definitely avoid food products which are ‘fortified’ or ‘enriched’ with folic acid and also supplement products containing folic acid if at all possible.
An abundance of folate in the body may help with:
— Increased oxygenation through red blood cell production
— Lowering of inflammation
— Mood management
— Cognitive function
— Support for reproductive health and healthy fetal development
— Eye health
A deficit of folate in the body may cause problems associated with:
— Exhaustion and low energy
— Brain fog
— Skin issues
— Hair loss or hair thinning
— Intestinal issues
— Increased blood pressure
— Inflammation
The other issue — and the reason why folate is in a category of its own — is that close to half of the population demonstrates a gene mutation related to the MTHFR gene which indicates a suppressed enzyme and a lacking ability to break down folate into methylfolate, which is the form the body can actually use in the next step of the process. This results in an impaired or broken methylation process, and can cause numerous issues with basic cellular function with respect to energy, digestion, mood, cognition and overall function of the body’s systems. This is covered more extensively in the segment about DNA Testing.
It is of course recommended to get a DNA test completed to confirm if you are affected by this MTHFR gene mutation, and if so whether it’s a mutation from one parent or both. Finding out whether your body can process folate adequately can help you determine whether it’s worth supplementing with additional folate (which you can also find contained within the green powder supplement), or whether you could consider supplementing with methylfolate to assist your body’s dysfunction in this area.
You can find that DNA genetic test here:
RapidRegeneration.com/DNATest
Other B Vitamins
The family of B Vitamins get processed as a part of so many critical reactions and work as cofactors which are absolutely essential to the body functioning properly, cellular energy production as well as the methylation cycle. These compounds ultimately assist with metabolism and energy production.
As the food quality goes down in this modern era, the levels of these helpful nutrients declines and leaves us in a precarious position if we don’t figure out a creation solution to this problem.
Vitamin B1 (Thiamine)
A processed form of thiamine ends up helping to assist with metabolism of sugars, fats and/or amino acids so the body can actually utilize them (AKA energy production). Thiamine helps maintain healthy nervous system function as well as digestive functions. It is an essential cofactor for growth and development of the body. Thiamin can be stored in the liver for later use.
An abundance of B1 (Thiamine) in the body may help with:
— Increasing energy production via efficiency processing of sugars
— Assisting with good mood balance
— Supporting proper cardiac function
— Providing support to the nervous system
— Help with metabolism and digestion
— Supporting eye health
A deficit of Thiamine in the body may cause problems associated with:
— Impaired motor function and sensory function
— Muscle weakness
— Issues with cardiovascular system
— Brain fog
— Memory loss or cognitive decline
— Can impact chains of actions within the body leading to reduced levels of enzymes
— Intestinal issues
Vitamin B2 (Riboflavin)
Riboflavin is found in foods and is also produced in small amounts by probiotic bacteria inside a healthy microbiome. It helps with immune system function, digestive function to process carbohydrates and proteins, and supports connective tissue including skin. Riboflavin is essential for energy production and cellular function.
B2 gets used immediately or otherwise excreted out of the body through the urine. Riboflavin is found largely in animal food products and whole grains and somebody who is eating a mostly plant-based intake of food may especially consider supplementation with B2.
An abundance of Vitamin B2 (Riboflavin) in the body may help with:
— Managing inflammation levels
— Supporting antioxidant activities
— Increasing energy via cell ATP energy production assistance
— Help with immune system function
— Supporting the nervous system
A deficit of Riboflavin in the body may cause problems associated with:
— Headaches
— Cardiovascular issues
— Issues with eyes, ears, nose, mouth and throat
— Hair loss
— Hormone balance issues
— Skin problems
— Nervous system dysfunction
— Liver not working properly
— Digestive problems
Vitamin B3 (Niacin)
Niacin helps with metabolism of nutrients into energy, DNA repair, assists to balance systematic stress and oxidation, and helps with circulatory system, nervous system, and digestive system. Niacin gets converted into NAD, which you may have heard of, which is required for hundreds of different reactions in the body.
Even high dosages get absorbed and stored in the body. Niacin is especially found in animal products, grains and beans, so for individuals who might avoid these types of foods, you may especially consider ancillary B3 supplementation.
An abundance of Vitamin B3 (Niacin) in the body may help with:
— Supporting nervous system function
— Helping with connective tissue
— Supporting digestion and metabolism
— Supporting the heart and circulatory system
A deficit of Niacin in the body may cause problems associated with:
— Skin discoloration
— Cognitive decline
— Memory loss and brain fog
— Exhaustion
Vitamin B5 (Pantothenic Acid)
Pantothenic Acid is consumed from foods and is also produced in small amounts from probiotic bacteria in a healthy microbiome. Vitamin B5 assists with nervous system, as well as the digestive system in terms of processing fats and carbohydrates for metabolizing.
Pantothenic Acid is especially found in animal products, grains and beans, so if you are avoiding these types of foods, you may especially consider ancillary B5 supplementation.
An abundance of Vitamin B5 (Pantothenic Acid) in the body may help with:
— Support of liver
— Helping make red blood cells which oxygenate the body
— Assists with hormone balance and reproductive health
— Nervous system function
— Help with support healthy skin and connective tissue
— Eye health
A deficit of Pantothenic Acid in the body may cause problems associated with:
— Issues with sleep
— Muscle soreness or cramping
— Exhaustion and low energy
— Irritability
— Intestinal Issues
Vitamin B6 (Pyridoxine)
Pyridoxine assists with genetic methylation, which supports over 100 enzymes which work through different systems in the body. Vitamin B6 also supports the circulatory system and blood, helps with cellular health, and is also involved in proper digestion of fats and carbohydrates. Pyridoxine helps balance inflammation in the body by keeping homocysteine under control.
An abundance of Vitamin B6 (Pyridoxine) in the body may help with:
— Increased immune function
— Supporting brain health
— Increased oxygen transport
— Supporting creation of neurotransmitters serotonin and dopamine
— Mood balance
— Eye health
A deficit of Pyridoxine in the body may cause problems associated with:
— Poor immune health
— Feelings of listlessness and sadness
— Skin problems
— Issues with the blood
— Irritability
— Cognitive decline
Vitamin B7 (Biotin, AKA Vitamin H)
Biotin helps with the breakdown and processing of fats, sugars and amino acids, assisting in the metabolic functions of the cells in the body.
An abundance of Vitamin B7 (Biotin, AKA Vitamin H) in the body may help with:
— Help regulate metabolism and blood sugar control
— Nervous system generation
— Immune function assistance
— Help with connective tissue
A deficit of Biotin in the body may cause problems associated with:
— Breakdown of hair, skin and nails
— Irritability
— Fatigue
— Dry Eyes
— Feeling sad or listless
Approaching Supplementation with B Vitamins:
The three categories of B Vitamins come with their own stipulations in terms of if or when you might consider supplementing with them, with the first two categories being more straightforward.
Vitamin B12 levels can be tested (although take the results with a grain of salt) and basically it seems like almost everybody could consider supplementing with B12, especially if you do not consume animal products.
Vitamin B9 (Folate) is essential, but what is just as essential is the body’s ability to convert folate into methylfolate depending on the level of genetic enzyme functionality. It would be recommended to test for the mutation of the MTHFR DNA gene, and if it is mutated (like it is in around half of the human population), then one might consider supplementing with methylfolate. Somebody without this mutation might consider supplementing with just folate via green powder, or could also consider taking methylfolate. Both groups should strongly avoid folic acid.
The other suite of B Vitamins (especially B1, B2, B3, B5 and B6) also are related to genetic function as well. It would be recommended to test for a mutation of the MTR, MTRR, ACHY, and COMT genes. If there is a mutation present and the enzyme activity of these genes is repressed, then this person might benefit significantly from supplementation with these other B vitamins. Even somebody without gene mutations could still get significant benefit as well from the B Vitamins.
There are other scenarios where somebody might really benefit from certain B Vitamins. For example, somebody who is undergoing iodine supplementation may be assisted by taking additional B2 and B3 and/or the full suite of B Vitamins which can help utilize the iodine and support full cellular energetic function.
It is absolutely critical to mention that there is a source from which you can get a good share of B Vitamins in the best possible form — as part of a whole food. As mentioned in the segment about this green powder, you could consider consuming organic barley grass juice powder from a specific high quality source that cultivates the soil quality to assist with the nutrient levels.
The green powder actually contains a decent amount of Folate (Vitamin B9) and Thiamin (B1). It also contains smaller amounts of Riboflavin (B2), Niacin (B3), Pyridoxine (B6), and even methylcobalamin (B12). It does not appear to contain Pantothenic Acid (B5) or Biotin (B7).
You can find that powder here:
RapidRegeneration.com/GreenPowder
Do keep in mind that the best way to consume a nutrient is when it is part of a whole food, just as nature designed it (when soil conditions are actually ideal). This allows the vitamin to actually be bound up energetically and the result is that your body will actually absorb and assimilate the nutrient that much better. It is true indeed that an isolated supplement like a Vitamin B pill— even if it is naturally sourced with no harmful preservatives or fillers — is not going to be as readily absorbed as B Vitamins which are contained within a food. An isolated supplement will not be as beneficial to the body and a higher dosage of an isolated supplement would typically have to be consumed in order to get the same benefit one would get from a smaller dosage of the same vitamin that is contained within food.
You may decide that you don’t wish to do any additional Vitamin B supplementation with other B Vitamins, aside from perhaps B12 and/or the green powder (or methylfolate for somebody who has the gene mutation MTHFR), which is okay and that’s your personal choice. There is an element of playing mad scientist with your own body when you start to chemically alter what is going on inside it with supplements. There is some risk involved of creating an imbalance with supplementing and it’s not everybody’s cup of tea. With that in mind, there is also risk of not supplementing with anything. The risk on this other side of the equation is that the body’s natural processes may not function properly or could function at a very low level if no supplementation occurs.
Personally, in today’s modern world, with the genetics as compromised as they are, with toxic overloads from our environment and the amount of excess oxidative stress, it’s my estimation that there is more exposure to risk of not supplementing at all in this category than the risks that exist which are associated with supplementation.
Some B Vitamins have problems associated if too much is taken, and others are able to get filtered out by the body via the urine without issue if an excessive amount is consumed.
Vitamin B12 is very unlikely to cause issues of taking too much, but there seems to be a remote risk of issues when dosages are at 10,000 mg per day or higher.
Vitamin B9 in the form of methylfolate really depends on the individual and their genes, but can be problematic at dosages of 5 mg to 15 mg, or greater, as it can affect genetic function, although there are also reports of individuals taking significantly more than this without issue.
Vitamin B3 (Niacin) has shown to be potentially toxic to the liver at levels of 1,000 mg or more per day. Vitamin B6 (Pyridoxine) has been shown to be neurotoxic when levels of 500 mg or more per day are consumed. Vitamin B5 (Pantothenic Acid) has been shown to be safe even at very high doses, however at 10,000 mg per day or more this may cause gastrointestinal discomfort.
Vitamin B1 (Thiamine) does not have an observed toxic level. Vitamin B2 (Riboflavin) does not have an observed toxic level.
Vitamin B7 (Biotin) does not have an observed toxic level, however excessive biotin supplementation can interfere with getting accurate results on laboratory blood tests.
This program is meant to be an extremely helpful resource for you, but some of this requires you to take the ball and run with it, and use your own intuition and discernment as well. I just can’t estimate an exact dose for you from here in my office chair without knowing your weight, gender, whether you’re pregnant, any DNA mutations you may have, bloodwork, lifestyle, diet, problems you’re experiencing, as well as a litany of other things you may have going on. Furthermore please know that I am not a doctor or medical professional or nutritionist nor do I make medical claims or claims about diseases. If it’s medical advice you seek you should seek a medical professional.
With all that said, each person is different as well and may respond differently to various types of dosages. One person may do very well on a daily dosage type regiment, where another may operate at his or her best while taking a supplement only a couple times per week or less. The same is true for amounts — in terms of dosage amounts, be sure you do your research, ideally consult with a professional, and don’t overdo it. You can always start with a smaller dosage and work upwards from there. Also, make sure to consume plenty of the green powder, as the natural vitamins and minerals it contains can help to redeem a multitude of sins.
If all of these nuances seem too complicated, there is a full B Vitamin complex supplement, which contains all of these B Vitamins, although it would be prudent to still consider supplementing B12 and/or methylfolate (depending on your genetics) separately, or additional dosages of specific B Vitamins. You can find that full B-complex supplement here:
RapidRegeneration.com/BComplex
If you wish to supplement individually, you can find individual B Vitamins listed here below and potential dosage amounts:
Vitamin B12 (Methylcobalamin)
— Supplement in the form of methylcobalamin, hydroxocobalamin, or adenosylcobalamin
— 1,000 to 5,000 mg per day
RapidRegeneration.com/B12
Vitamin B9 (Folate)
— Supplement in the form of methylfolate (depending on the MTHFR genetic test)
— Avoid ever taking folic acid which is a completely man-made, synthetic and toxic material.
— 1 mg to 10 mg per day
— It seems like most individuals do well with a lower dosage closer to 1 mg per day
— However, it is worth mentioning there are reports of some individuals having much better results increasing to around 4 mg per day or in some cases even a very high dosage even up to 10 mg per day
— Do exercise caution, start with a low dosage and be careful in this regard
RapidRegeneration.com/B9
Vitamin B2 (Riboflavin)
— 15 mg to 400 mg 1 to 7 times per week
RapidRegeneration.com/B2
Vitamin B3 (Niacin)
— 110 mg to 375 mg 1 to 7 times per week
RapidRegeneration.com/B3
Vitamin B1 (Thiamine)
— 100 mg to 200 mg 1 to 7 times per week
RapidRegeneration.com/B1
Vitamin B6 (Pyridoxine)
— 50 mg to 200 mg 1 to 7 times per week
RapidRegeneration.com/B6
Vitamin B5 (Pantothenic Acid)
— 100 mg to 500 mg 1 to 7 times per week
RapidRegeneration.com/B5
Vitamin B7 (Biotin)
— 150 mcg to 8,000 mcg 1 to 7 times per week
RapidRegeneration.com/B7
You can find the B12 urine test here:
RapidRegeneration.com/B12Test
You can find the DNA test here:
RapidRegeneration.com/DNATest
And the green powder:
RapidRegeneration.com/GreenPowder
In Closing:
I hope this was not too overwhelming too early on in the program of understanding how to give the body the space and materials it needs to do what it does and regenerate itself. I would be remiss and derelict in my duty to help you if I did not mention the power of these B Vitamins.
It is important to know the tools available in your tool kit in order to achieve your health goals as quickly and effectively as possible. Truly, the materials and resources are here on this Earth for you to do it, but it’s up to you to find out the answers, discern the truth, and take action to get there!