How Vitamins Affect Mental Health
Niacin, the Vitamin B3
Vitamin B3, also called Niacin, is yet another of the eight water-soluble B vitamins or the B complex vitamins. B complex vitamins are essential in the breakdown of fats and protein, in maintaining muscle strength of the digestive tract and in maintaining the health of the nervous system, skin, hair, eyes, mouth, and liver.
Niacin or the Vitamin B3 plays an important role in
- Detoxification
- The production of various sex and stress-related hormones
- Improving circulation
- Reducing cholesterol levels in the blood
Human body can convert the amino acid tryptophan into Niacin, so eating protein rich food meets the need of Niacin or the Vitamin B3
Niacin or the Vitamin B3 deficiency
Niacin or the Vitamin B3 deficiency only occurs in areas where corn is a staple food. Corn is the only grain that is low in Niacin or the Vitamin B3. Lime should be included in the fertilizers. Lime releases tryptophan which can be converted to Niacin or the Vitamin B3 in the body.
- Symptoms of Vitamin b3 deficiency include indigestion, fatigue, canker sores, vomiting, and depression
- Severe Niacin or the Vitamin B3 deficiency and tryptophan deficiency can cause a condition known as pellagra characterized by cracked, scaly skin, dementia, and diarrhea
- Niacin or the Vitamin B3 deficiency also results in burning in the mouth and a swollen, bright red tongue
- In the United States alcoholism is the prime cause of Niacin or the Vitamin B3 deficiency
Dietary Sources of Niacin or the Vitamin B3
The best dietary sources of Niacin or the Vitamin B3 are found in beets, brewer’s yeast, beef liver, beef kidney, pork, turkey, chicken, veal, fish, salmon, swordfish, tuna, sunflower seeds, and peanuts.
Benefits of High Doses of Niacin or the Vitamin B3
Benefits of high doses of Niacin or the Vitamin B3 improve or even prevent the following conditions:
High Cholesterol: Niacin or the Vitamin B3 is more effective in lowering the levels of LDL/bad cholesterol and triglycerides in the blood and in increasing levels of HDL/good cholesterol and triglycerides.
Atherosclerosis: High doses of Niacin or the Vitamin B3 medications prevent development of atherosclerosis/plaque along the blood vessels that can cause blockage and to reduce recurrent complications such as heart attack and peripheral vascular disease. Niacin or the Vitamin B3 and a cholesterol-lowering drug together slow the progression of heart disease, reducing risk of heart attack, and even death.
Diabetes: Because diabetes is often associated with atherosclerosis and heart disease, people with diabetes may benefit from Niacin or the Vitamin B3 that helps manage elevated cholesterol levels and high blood pressure.
Osteoarthritis: Vitamin B3, as Niacinamide, improves arthritis symptoms, increasing joint mobility and reducing the amount of anti-inflammatory medications needed. Niacinamide may aid cartilage repair.
Cataracts: Dietary Niacin or the Vitamin B3, along with other nutrients is important for normal vision and prevention of cataracts.
Burns: Although it is unclear which micronutrients are most beneficial for people with burns, many studies suggest that a multivitamin including the Niacin or the Vitamin B3 may aid in the recovery process.
HIV AIDS: An observational study of HIV-positive men found that higher levels of Niacin or the Vitamin B3 intake were associated with decreased progression rate to AIDS and improved survival.
Cancer: Increased consumption of Niacin or the Vitamin B3, along with antioxidant nutrients, to be associated with decreased incidence of oral, pharyngeal, and esophageal cancers.
Vitamin B1or the Thiamine of Vitamin B Complex - Thiamine Deficiency Symptoms
Vitamin BI/Thiamine/thiamin/aneurin is one of the water-soluble vitamins of the B complex.
Chronic deficiency of Vitamin B Thiamine is exhibited as Beriberi with dysfunctional peripheral nervous system and the cardiovascular system. Acute deficiency of Vitamin B/Thiamine is characterized by weight loss, irritability and confusion. Thiamine deficiency can lead to myriad problems including neurodegeneration, wasting and death.
Nutritional Sources of Vitamin BI Thiamine
Yeast and pork meat are the most highly concentrated sources of thiamine. Of the cereal grains, whole grains contain more thiamine than refined grains, as thiamine is found mostly in the outer layers of the grain and in the germ. During the refining process these segments of the grain are removed, therefore decreasing the thiamine content in products such as white rice and white bread. Some other foods rich in thiamine are oatmeal, flax, brown rice, whole grain rye, asparagus, kale, cauliflower, potatoes, oranges, liver, beef, pork and chicken and eggs.
Alcoholics and the elderly may need to supplement their intake of B-12 and other B vitamins due to problems in absorption and athletes may need to supplement their intake of B-12 and other B vitamins for increased needs for energy production.
All adults are encouraged to eat a balanced diet and take a multivitamin daily. Surveys have found that many elderly individuals are not taking enough vitamin B-6 in their diets. Thus it is especially important that elderly individuals take a multivitamin daily.
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Bodybuilding Supplements
Bodybuilding supplements are substances taken by athletes or individuals involved in weight training or other physical activity to aid in the building of lean muscle mass or to cause fat loss. Bodybuilding supplements may also be used to improve sports performance and improve recovery from events and training. However, their potential effects remain controversial. Bodybuilders often take a powdered form of protein, the essential building blocks for muscle. Protein powder is generally consumed immediately before and after exercising, or in place of a meal. The theory behind this supplementation is that having a sufficient protein intake allows for efficient growth and repair of muscle tissue.
• Whey protein is the most commonly used type of protein. It contains high levels of all the essential amino acids and is absorbed by the body very quickly.
• Casein protein (or Milk protein) is the richest in glutamine, an amino acid that aids in recovery, and has casomorphin which helps the body to absorb the amino acids over a long time.
• Soy protein contains all essential amino acids, and is an alternative protein for vegetarians. Soybeans also contain isoflavone, a type of phytoestrogen, which have a weak estrogenic activity.
• Egg white protein is a lactose- and dairy-free protein.
• Hemp seed contains complete and highly-digestible protein and hemp oil is high in essential fatty acids.
Branched chain amino acids
Amino acids are the building blocks of protein; the body breaks consumed protein into amino acids in the stomach and intestines. There are three branched chain amino acids (BCAAs): leucine, isoleucine, and valine. Each has numerous benefits on various biological processes in the body. Unlike other amino acids, BCAAs are metabolized in the muscle and have an anabolic/anti-catabolic effect on it.
Glutamine
Glutamine is the most abundant amino acid found in human muscle and is supplemented because supplement manufacturers claim the body’s natural glutamine levels are depleted during anaerobic exercise. It is argued that bodybuilders should supplement with glutamine, as deficiency may lead to a weakened immune system and wasting of muscle tissue. It is sold as a micronized, instantly soluble powder. Some studies have shown there to be no significant effect of glutamine on bench press strength, knee-extension torque or lean muscle mass when compared to controls taking a placebo, though another study found that glutamine is beneficial in raising T-helper/suppressor cell ratio in long distance runners.
http://en.wikipedia.org/wiki/Bodybuilding_supplement