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A healthy mind resides in a healthy body. To keep the body fit and healthy we add supplements and nutrients to our regular diet. The supplements not only help us to stay active but also provide the energy required to perform various physical and mental activities.

A perfect diet should consist of all the five basic nutrients-Carbohydrates, minerals, vitamins, fats and proteins. Various vitamins help with the different functions of the body. Choline is a vitamin, which is similar to B-vitamins, in fact it is the latest addition to the family of B-Vitamins.

History of Choline

Choline is a nutrient, which has been a subject of research for the last 150 years. It was officially added to the criteria of B-Vitamins around 1930 when a group of scientists found out that a substance present in the tissues of the human liver was capable of preventing a fat upsurge. This substance was named Choline due to its functionality. Later on, it was discovered that not just the liver but also every cell of the human being contained Choline.

What is Choline? (in detail)

Choline is a dietary constituent, which helps in better functioning and creation of new cell membranes. This is similar to Vitamin–B and is very effective in both humans and animals. Choline is produced naturally in the human body, but not in sufficient quantity. In order to maintain a balance between the production and consumption of Choline you must take additional Choline as supplements either in your normal diet or as a pill.

Choline has three Methyl groups attached to it, which make it trimethylated. Methyls enable the smooth functioning of cells. The circulation of these components within the body has a great impact on mental health and cell development. Its fat restricting quality helps to transport the fat-based and the water based substances throughout the body. It is due to the presence of Choline that waste products flow in and out of the cells.

Functions and Benefits of Choline

Choline not only supports Methyl group activity but also performs other functions such as managing the activities of the nervous system, maintaining cell membranes and controlling chronic inflammation.

Managing the Nervous System:

Nerves form the biggest network in the human body. They transmit messages from the brain to various parts and vice versa. The contact between the nerves and the muscles is initiated by a special chemical called acetylcholine. This works as a transmitter, which sends and receives messages amid the muscles and the nerves. Due to the presence of this ingredient, Choline is believed to help in the improvement of the neuro-muscular condition in Alzheimer’s patients. To some extent, Choline helps to overcome fits and epilepsy if the supplement is taken in the correct quantity regularly, as prescribed by the doctor.

Maintain the Function of Cell Membranes:

The brain controls the whole body. It is connected to various parts via nerves, veins and cell membranes. Cell membranes are mostly made up of fats. If the fat becomes excessive the flexibility and functioning are interrupted. Phosphatidylcholine and sphingomyelin are the two important constituents of the membranes that require Choline supply. Usually people with any kind of brain disease are prescribed limited doses of Choline.

Control Chronic Inflammation:

We live a fast life where one does not have time to stop and eat healthy food every day. Those quick bites and fast foods do not have nutritious value and can cause inflammation, acidity and many other discomforts. Not just minor problems can be ignored, they lead to many other major diseases or aggravate the present illness. Choline or ingredients in Choline help to control this inflammation and associated problems. Regular doses not just cure the malady but also prevent it from repeating.

Sources of Choline Food

Though most of the food items we include in our daily diet contain Choline in small proportions, it is not sufficient for the whole body. Although this supplement is associated with the B-vitamin, do not try to substitute it with Choline. There are specific food items, which are rich in Choline content:

• Cauliflower
• Almonds
• Tofu
• Navy Beans
• Peanut Butter
• Whole wheat
• Spinach
• Soybeans (in any form)

Beetroots

Soybeans in any form and beetroots are the best sources of Choline for vegetarians. Non-vegetarians can choose from fried beef liver and ground beef. Eggs are a common and major source of Choline, which can be had by both vegetarians and non-vegetarians. About 500mg of Choline per day is recommended for an average adult. A few Choline supplements may cause body odor but this can be avoided if Lecithin is taken along with the dose. For children the doses are recommended as per their age and weight.

Other sources rich in choline:

• Milk
• Oats
• Barley
• Corn
• Tomatoes
• Potatoes
• Cauliflower
• Sesame seeds
• Lentils
• Bananas
• Oranges

Choline Deficiency

Choline has extensive benefits and functions that enhance the performance of various parts of the body. However, the symptoms of the deficiency of Choline are yet to be identified clearly. Just vitamin supplements and nutrients are not enough to cover up Choline deficiency. This component is responsible for healthy liver functioning and normal activities of the other parts of the body. If avoided or taken inadequately Choline deficiency can lead to liver disorders and malfunction. Fatty acids and substitutes will be deposited in the liver and cell membranes, which could lead to grave consequences if left untreated. Researchers have proved that patients with nerve disorders, liver malfunctioning and brain related diseases that are treated with Choline get healthier and better with regular doses of the supplement.

Choline controls high blood levels of the molecule Homocysteine, which prevents the smooth function of the heart. It breaks up the deposits of Homocysteine and allows it to flow free in the body.

Symptoms of Choline Deficiency

A slight deficiency of Choline can be identified by a few symptoms such as sleeplessness, fatigue, frequent memory loss, concentrated urine and nervous disparity. Extreme deficiency symptoms can range anywhere from poor growth, liver dysfunction, infertility, anemia, respiratory problems, impaired bone formation and more. Malfunctioning of any single part can affect the other parts in due course, which can lead to fatal consequences. The liver is the first part of the body where a Choline deficiency will manifest. If this problem is treated in time, it can save you from multiple negative outcomes.

When the Choline level decreases, there will be a drop in the blood’s levels of lipoprotein (VLDL-very low density lipoprotein). This is a fatty molecule, which helps in carrying the fat from the liver to other parts of the body. The deficiency of Choline can cause unevenness of other fats in the blood, which are called Triglycerides.

Overdose and Side Effects of Choline

Infants in the age group of 0-12 months require around 125-150 mg of Choline whereas children above 1 year and below 8 years require 200-250mg of Choline. As they grow up boys and men require more of this nutrient compared to girls and women. While boys of age group 9-18 years require 375-550mg, girls of the same age group can manage with just 375-450mg of Choline.

Choline is closely associated with Folic acid. Deficiency of Choline could lead to the deficiency of the later. Therefore, it is very important for pregnant women and lactating mothers to have enough Choline in their diets. A pregnant woman would need at least 450mg of the nutrient to support the growth of herself and the fetus in her womb. The milk secreted by a lactating mother contains all the nutrients required for the growth of the new born. Such mothers should see that they maintain a balance in their diet and include all nutrients in their food. They require at least 550mg of Choline.

Overdosing

An excess of anything is dangerous. While deficiencies of certain nutrients create an imbalance in the body, a surplus of Choline can cause variations in blood pressure, restlessness, diarrhea or foul body odor. Any medicine becomes a toxin if you overdose. The suggested upper limit dosage for an average adult per day is just 3.5 grams.

If that dosage exceeds up to 5-10 grams in any form, it might lead to dizziness, restlessness, nausea or low blood pressure. A further increase in the dosage, say more than 10-15 grams a day would lead to heavy perspiration, vomiting, salivation and fetid body smell. If you experience any of these symptoms, contact your doctor immediately.

What leads to Choline Deficiency?

Poor nutrition, imbalance in the diet, previous history of liver disease, prolonged medication and intake of Choline content itself cause Choline deficiency. Alongwith Choline 3 other nutrients that act as supporting factors are amino acid methionine, Folic acid and Vitamin B-3. Poor intake of any of these can also lead to a drop in the level of Choline. A mild slump does not have adverse effects but an extended deficiency can cause serious ailments.

Those who have undergone bypass surgery, kidney transplants and any kind of liver surgery have to be careful about the level of Choline in their body. Methotrexate is a drug used to treat people suffering from cancer, psoriasis and arthritis. If you are taking this medication try to keep your Choline levels balanced or else it could add more to your existing woes.

Choline-a Mandatory Requirement

While a healthy body itself demands regular attention, what does an unhealthy body say? Regular Choline intake becomes a mandatory activity for those suffering from hyperhomocysteineimia, brain disorders, cardio vascular problems, memory loss, Neuro muscular disorders, anemia and high blood pressure. Newborns are prone to autism, respiratory problems and other nervous disorders if pregnant mothers do not take sufficient Choline. Parkinson’s disease, epilepsy and Alzheimer’s are three prominent diseases, which are caused by a malfunctioning brain, which could be due to an insufficient supply of Choline.

SAM cycle

SAM cycle is a chemical cycle, which keeps the body in working condition. Sufficiency of Choline is as important as the adequacy of other nutrients such as Folate, Vitamin B-3, 12 and Amino acids. All these elements constitute the SAM cycle. The molecules present in this cycle are constantly exchanging chemical elements, which are also called Methyl Groups. The role of Choline here is to keep the Methyl Groups functioning properly. Thus all the nutrients are interconnected and required to function together to achieve balance.

Choline Supplements

After egg yolks, soybeans are the second richest supplement of Choline. Soybeans in any form can be considered as a rich supplement of Choline.

The level of the nutrients greatly depends upon the diet taken by the people of a particular location. The diets followed by the people of the US do not have much Choline in it. Much of it is derived from emulsifiers. One of the commonly used emulsifiers is lecithin or phosphytidylcholine. This ingredient is made of soybeans.

Clinical Uses of Choline

Parenteral nutrition, which includes an Amino acid glucose solution, does not contain sufficient Choline. This solution is used to treat human beings to maintain their plasma Choline level. People who undergo this treatment are provided with parenteral nutrition therapy, which includes 1 to 1.7 mmol of Choline contained phospholipids.

Just as a deficiency of Choline causes various imbalances in the human body, excesses of it also create problems. A Choline deficient diet leads to a drop in the phosphatidylcholine concentrations and plasma Choline levels. This happens when a person is exposed to strenuous and stressful activities such as long distance running, hectic physical work or any other vigorous labor. To evaluate the Choline nutritional status in a person he or she is fed Choline deficient food for about a week. After this time, the serum alanine aminotransferase activity is measured to calculate the status.

Choline Supplements

1. Soy Lecithin Granules are a wonderful Choline supplement. You can also get these supplements in the form of tablets or capsules. You can get them anywhere in your neighbourhood stores or on the internet. Just make sure that you store them in the refrigerator, or else they will go stale quickly and lose their nutritional value.

2. DMAE is another supplement, which helps in increasing concentration power, memory and the retention capacity of the brain. Although the benefits of DMAE are the same as Choline this works quicker. Studies are being conducted to explore the possibilities of treating ADHD and other brain disorders using DMAE.

A deficiency of Choline is not common, but in certain cases, it can cause organ dysfunctions as discussed earlier. Remember that those who are under Niacin treatment require additional doses of Choline, as the medication tends to drain the nutrients from your body. The recommended Choline supplementary per day is 1 gram. If the dose is increased, it creates adverse affects on your body.

Choline as a Sports Supplement

What if you got a supplement, which could help you to increase your potential as a sportsman? Something, which could help you cover long distances in a short time. Wouldn’t it be great if you could pop a pill or wolf down some granules to gain additional strength to win a match?

Well Choline is the answer to all of your questions. This essential nutrient is present in vegetables, fruits, nuts, soybeans, milk and egg yolks. An athlete or a Marathon runner who has adequate Choline in his diet can cover more miles in a smaller amount of time compared to others. Nerve cells use Choline to produce a chemical called acetylcholine. This enables the cells to interact with each other and establish a close-knit network. Acetylcholine is the main ingredient, which controls the commands given by the brain. A sportsman can run only when this chemical stimulates the brain cells to order the muscles to do so.

The nerves thrust small amounts of acetylcholine in the intersections between the nerves and the muscles. When this chemical touches the muscle cell, it is ignited and starts the process of contraction and expansion. Likewise, every cell of the leg muscle is commanded by acetylcholine to keep working. So intake of supplements rich in choline certainly helps to boost your level of performance on the tracks.

By the time you complete a marathon, remember the choline levels in your body drops to zero. To avoid this Choline supplements should be taken just before the event. Just 2 grams of Choline before the race would increase the level of efficiency.

Effect of Choline on Basketball Players

While Choline’s efficiency is proved in athletes’ performances, a study was carried out on basketball players. They were put on Choline supplements for a week. Although most of them felt refreshed, no special influence was observed on their leaping ability. Although they did not feel tired after their practices and experienced less fatigue before the matches, nothing abnormal was noticed. Yes, two of the team members did experience diarrhea, which is one of the most common side effects of Choline intake.

Effect of Choline on Swimmers

Swimmers do a great many workouts. After every workout of about half an hour it is observed that the blood’s Choline level drops down to 22% to 32 %. The Choline intake boosts it up to 27% to 33%.

All the statistics collected are based on the experiments conducted on the sportsmen of different categories. A Choline supplement is required for every sportsman as the level of this nutrient drops after vigorous and strenuous exercise and workouts. Not only do physical exercises have an impact on Cholin consumption, but also, people who are involved in mental jobs require choline supplements for additional energy. Though choline is present in ample amounts in the food we eat on a daily basis, supplements are essential when you exert more stress on your body.

Lecithin

Lecithin is a good source of Choline. Athletes consume this as a part of their diet to improve their performance. Research carried out long ago states that Lecithin is a good source of Choline whereas the present day scientists prove this wrong. Only 4% Choline is present in Lecithin, which does not make it a rich source.

Choline increases your potential to run long races but is not effective in short races. So an extra dosage of Choline will not improve your performance when playing indoor games or swimming regular distances.

Choline in Animals

Choline is effective not only in human beings but also has a few effects on animals. It increases nerve impulse transmission, cell signaling and Lipid or fat transport. More or less the symptoms and side effects in animals are similar to that of humans.

The Role of Choline in Child Development

Choline plays an important role in the cognitive growth and brain development in children. Shortly after the birth of a child, the new mother is recommended extra doses of Choline so that it can be passed to the infant through the breast milk. For growing kids Choline supplements act as energy boosters, which enhance mental and physical performance. As per research, only 1 out of every 10 American gets sufficient Choline.

Choline in Disease Prevention

As per the studies conducted by scientists, the presence of homocysteine in the blood aggravates the chances of cardiovascular attacks. The study conducted on rats concluded that the deficiency of Choline in the regular diet increases chances of liver cancer and sensitivity to carcinogenic chemicals. Choline supplements prevent pregnancy and post delivery complications in both the mother and the infant. Due to insufficient Folic acid and Choline, fetal disorders and birth defects could take place in unborn babies.

Another experiment conducted on kids of various age groups reveals that the ones including a regular intake of Choline in their diet developed sharp memory and cognitive skills. For an overall healthy development of a child, Choline in any form should be given daily as a part of the diet. Choline bitratrate and Choline chloride are the two supplements, which are rich in Choline.

Fat soluble vitamins are stored in the body’s fatty tissue and liver. These vitamins are used over a period of time unlike water soluble vitamins that need to be replenished daily. Individuals with an inability to digest fats, as in intestinal disorders or persons with reduced consumption because of low fat diets, may have deficiencies in fat soluble vitamins, which include A, D, E and K. Excesses occur in the body as fat soluble vitamins are not as readily eliminated.

A healthy well-balanced diet containing foods from all four food groups is the way to ensure the body is obtaining adequate amounts of these vitamins.

Vitamin A

Vitamin A consists of retinols and carotenes (alpha, beta and gamma), which are converted in the body after consuming animal and plant products. The vitamin in carotene form is transformed into retinol while in storage, or into the active form retinal, and back again as needed. Vitamin A conversion takes place in the intestine. Healthy sources of vitamin A include:

• Animal fats
• Butter, buttermilk or margarine
• Cod liver oil or oily fish
• Egg yolks
• Green leafy vegetables
• Liver
• Yellow/orange fruits and vegetables

Purpose

Vitamin A is essential for fighting infection, maintaining healthy body tissues, and contributes to bone and teeth development. In reproduction, vitamin A in retinal form, binds to the nucleus of cells and assists with beginning and ending gene transcription, making it essential in neonatal development and ongoing growth and repair. Vitamin A, in the form of retinal, binds to the rods and cones of the eye, permitting light adaptation and the ability to see color.

Vitamin A as retinoic acid is a successful acne treatment as it shrinks sebaceous glands and inhibits secretions. In the form of isotretinoin, vitamin A decreases the number of skin bacteria and the bacterial nutrient sebum.

Recommended Daily Dosages:

• Infants require 1,300 to 1,650 IU daily depending on age.
• Children require 1,000 to 2.000 IU daily depending on age.
• Women require 2,300 IU of vitamin A daily.
• Men require 3,000 IU of vitamin A daily.

Deficiencies

Getting less than the minimal daily requirements is a concern for children in third world countries. Another form of deficiency occurs in persons who eat low fat diets, conditions that prevent fat absorption, or those subjected to chronic oxidants like cigarette smoke.

Inadequate amounts of vitamin A cause a preventable form of blindness as keratin deposits and builds up on the cornea, causing erosion and destruction. Deficiencies of this vitamin lead to impaired growth and development, inability to fight infection, malfunction of the gastric, urinary, and respiratory systems due to impaired tissue development, night blindness and dry, thickened and peeling skin.

Toxicity

Excessive vitamin A intake results in anorexia, bone and joint pain, changes in mental state, drying and peeling skin and lips, yellow/orange discolored skin, hair loss, vomiting and weakness. Taking vitamin A in amounts exceeding the daily requirement, results in birth defects in unborn children.

Tips: Though vitamin A is not destroyed by cooking, freezing foods could result in a 10-20% loss.

Vitamin D

Whether absorbed and synthesized by the skin or ingested, vitamin D is absorbed by the liver through the blood and transformed into calcidiol. Once converted, vitamin D is transported to the kidneys and the immune system through the blood. In the kidneys, vitamin D is transformed again and recirculated in the blood where it binds to receptor sites throughout the body. The skin only synthesizes the necessary amount of the vitamin, after which it is no longer manufactured, so overdoses cannot occur in this manner.

The vitamin D group contains D2 (calciferol), D3 (7-dehydrocholesterol), D4 (22-dihydroergoasterol) and D5 (dehydrositosterol). Healthy sources of vitamin D include:

• Butter fat
• Cod liver oil, salmon, and oily fish
• Egg yolks
• Foods that have been irradiated
• Fortified milk and foods
• Sunlight

Purpose

In the blood, vitamin D regulates calcium and phosphorus, thus contributing to bone and teeth formation.

Vitamin D also aids in white blood cell production and determination. The vitamin increases infection fighting white cell activity and contributes to the chemical white cells excrete in combating bacteria, fungus and viruses. Some research studies suggest that increasing daily intake to 1000 IU daily has a dramatic effect in preventing cancer.

Because of vitamin D’s wide range of abilities, persons found to have low levels overall had higher mortality rates and premature aging due to body malfunction.

Recommended Daily Dosages

Infants to adults require 200 IU of vitamin D daily. Elderly adults require 400 IU daily.

Deficiencies

Persons getting less than the minimal daily requirements experience irritability, weakness, malabsorption of calcium and phosphorus causing poorly developed or deformed bones and teeth in a condition known as rickets. Adults may experience osteomalacia, where bones thin, become fragile and are accompanied by muscle weakness.

Toxicity

Ingesting excessive amounts of vitamin D results in abnormal kidney function, anorexia, anxiety, excessive urination and thirst, excessive blood calcium levels, nausea, vomiting and weakness.

Tips

15 minutes of exposure to sunlight daily allows the skin to synthesize enough vitamin D for 24 hours. However, vitaimin D deficiencies are still noted in third world countries where there is an abundance of sunshine. Individuals are advised to consume meats or fortified milk and foods to ensure an adequate intake.

Vitamin E

The vitamin E group consists of tocopherols and tocotrienols and each has four forms, alpha, beta, delta and gamma. The human body requires alpha-tocopherols. Vitamin E is absorbed by the liver from the intestine and recirculates it through the bloodstream. Healthy sources of vitamin E include:

• Asparagus
• Avocado
• Eggs
• Leafy green vegetables
• Milk
• Nuts
• Rice
• Seeds
• Vegetable oils
• Wheat germ
• Whole grain foods

Tocotrienols are specifically found in barley and other grains, nuts, saw palmetto, wheat germ and vegetable oils.

Purpose

Vitamin E is essential for maintaining healthy cell membranes as it is believed to act as an antioxidant which minimizes aging effects and disease processes brought about by free radicals on the body. Free radicals are molecules with an unpaired electron. These combine with oxygen to cause damaging effects commonly associated with cardiovascular disease and cancer.

Tocotrienols have been researched and show promise in protecting brain cells against damage, inhibiting cancer and decreasing blood cholesterol. The unsaturated chain increases absorption into fatty tissue making it more effective as a protectant.

Vitamin E in the lining of blood vessel walls helps minimize build up of harmful plagues and blood clots. In addition, early research suggests that vitamin E may play a part in preventing age related macular degeneration in the elderly.

Recommended Daily Dosage

• Infants require 6.75 to 10 IU of vitamin E daily.
• Children require 9 to 10 IU of vitamin E daily.
• Adults require 22 IU of vitamin E daily.

Deficiencies

Inadequate amounts of vitamin E result in edema, muscle weakness and neurological deficits related to poor nerve conduction. Anemia occurs as a result of red blood cell damage.

Toxicity

Excessive doses cause breast enlargement, blurred vision, headaches, flu-like symptoms, hemorrhagic strokes and prolonged bleeding times. Administering the vitamin to low birth weight infants may result in colitis and sepsis. Pregnant women are advised against taking vitamin E supplements as they cause congenital heart defects in unborn children.

Vitamin K

The vitamin K group consists of K1 (phyloloquinone) and K2 (menaquinone). Synthetic forms of the vitamin include K3 (menadione) found in pet foods (but banned in OTC use), K4 and K5, which inhibits fungal growth. K2 is naturally manufactured by the bacteria in the large intestine. Vitamin K requires bile salts and fats to be properly absorbed. Healthy food sources include:

• Avocados
• Dairy products
• Eggs
• Green leafy vegetables
• Kiwi fruit
• Meats

Purpose

The vitamin allows the liver to synthesize clotting factors ( II, VII, IX and X), which are vital in preventing bleeding abnormalities. Vitamin K is used as an antidote for coumadin and hemorrhagic rat poisons.

Topically, the vitamin is prescribed to diminish post surgical bruising, broken capillaries, rosacea and dark under eye circles. As infants are not born with the intestinal bacteria necessary to form vitamin K, an injectible form is administered.

There is a correlation between vitamin D and K in the development of healthy teeth and bones. Ongoing research suggests that vitamin K reduces liver and prostate cancers.

Recommended Daily Dosage

• Newborns receive 0.5 to 1.0 mg injections of vitamin K at birth.
• Infants require 10 to 20 mcg of vitamin K daily.
• Children require 15 to 100 mcg of vitamin K daily, depending on age.
• Women require 90 mcg of vitamin K daily.
• Men require 120 mcg of vitamin K daily.

Deficiencies

Inadequate amounts of vitamin K result in prolonged bleeding times or hemorrhagic conditions. Individuals with intestinal disease are unable to manufacture vitamin K and are in need of supplementation. Prolonged use of large doses of antibiotics annihilate the bacteria necessary to produce vitamin K.

Toxicity

Vitamin K3 has been banned from OTC supplements as ingestion results in allergic reactions, anemia and destruction of liver cells.

Tips

1 tablespoon of parsley contains 153% of the FDA’s recommended daily allowances of vitamin K.

Resources

WebMd.Com
Cdc.Gov
National Institute of Health

Vitamin B5, or pantothenic acid, is an unstable viscous oil that is sensitive to acids, bases, and heat. It is biologically active in the forms of coenzyme A (CoA) and acyl carrier protein. It is an essential nutrient that’s crucial to a number of life-sustaining reactions in the human body. One of the B vitamins, pantothenic acid, or B5 is found in virtually every food source. In fact, the name pantothenic acid is derived from the Greek word pantos which means “from everywhere.”

Vitamin B5 goes by a number of different names, which can make it difficult to clearly identify if the nutrient is present in a particular food, medicine, or cosmetic preparation. Generally, if any of the following ingredients are listed, the nutrient is present:

• Vitamin B5
• VitaminB-5
• B Complex Vitamin
• Coenzyme A
• Pantothenic Acid
• Calcii Pantothenas
• Calcium D-Pantothenate
• Calcium Pantothenate
• D-Calcium Pantothenate
• D-Panthenol,
• D-Pantothenic Acid
• D-Panthenol
• D-Pantothenyl Alcohol
• Panthenol
• Pantothenate
• Pantothenic Acid
• Pantothenol
• Pantothenylol,
• Dexpanthenol
• Dexpanthenolum
• Calcii pantothenas
• C9H17NO5
• D (+)- N -(2,4-dihydroxy-3, 3-dimethylbutyryl)-beta-alanine
• D(+)-pantothenic acid

It can be most often found in commercial supplements as D-pantothenate (D-calcium pantothenate). Dexpanthenol is considered a provitamin form of the nutrient and is the alcohol of pantothenic acid. Dexpanthenol is used in various cosmetic products and is available in topical treatments to promote wound healing.

B5 in the Body

B5, or pantothenic acid is necessary for the human body’s chemical reactions that generate energy from food. In addition to serving an important role in releasing energy from foods, B5 in the form of CoA is also important for the synthesis of foods into fatty acids and cholesterol, as well as the creation of sphingosine. This fat-like molecule plays an important role in delivering chemical messages inside the body’s cells. Finally, B5, in its CoA form, is needed for the liver to safely metabolize several drugs and toxins.

Because pantothenic acid is in the form of Coenzyme A in most food sources, the body has to convert it into free pantothenic acid so that it can be absorbed by the intestinal cells. This conversion takes place within the lumen of the intestine where CoA is hydrolyzed A through a series of enzymatic reactions to produce pantothenic acid which is then absorbed by passive diffusion into the intestinal cells by a sodium-dependent transport system.

Dietary Needs

The Institute of Medicine at the National Academy of Sciences set adequate intake guidelines for B5 in 1998. According to those guidelines, recommended average daily intakes of pantothenic acid should range from 5 to 6 mg. per day in adults.

It is noteworthy that the human body’s need for the nutrient increases with age as indicated below:

Age Required mg/day

• 0-6 months 1.7
• 7-12 months 1.8
• 1-3 years 2
• 4-8 years 3
• 9-13 years 4
• 14-18 years 5
• 19+ 5

In addition, women who are pregnant should get 6 mg. each day. Women who are breast-feeding should ensure a daily intake of 7 mg. daily. Except in the case of extreme malnutrition, most people get adequate amounts of B5 or panthothenic acid through a healthy, balanced diet.

The symptoms of vitamin B5 deficiency are much like other B vitamin deficiencies. Because of low Coenzyme A levels there is low energy production, which can in turn causes fatigue, irritability and general apathy. In addition a deficiency in panththenic acid may also result in increased insulin sensitivity, or hypoglycemia.

Pantothenic acid sources

Approximately 85 percent of pantothenic acid found in food sources is present in the form of coenzyme A. There are several food sources that are rich in vitamin B5 including kidney, liver, avocado, yogurt, and sunflower seeds. Other foods such as fish and shellfish, chicken, milk, sweet potato, mushrooms, legumes, avocado and sweet potatoes are also excellent sources of the nutrient.

Although whole grains are also a good source of pantothenic acid; up to 75 percent of the nutrient can be lost in processing since it is largely found in the outer components of raw grains. Likewise, because it is a water-soluble nutrient, up to 50 percent of pantothenic acid in food is lost in processing and cooking.

The following provides a quick look at some of the richest sources of pantothenic acid:

• Food Serving Size B5 (mg)
• Calf’s Liver (braised) 4 oz. 2.59
• Sunflower Seeds (raw) ¼ C. 2.43
• Avocado 1 whole 1.99
• Low-fat Yogurt 8 oz. 1.35
• Yellow Corn (cooked) 1 Cup 1.44
• Chicken (cooked) 3 oz. 0.98
• Milk 8 oz. 0.83
• Winter Squash (baked) 1 Cup 0.72
• Mushrooms ½ C. chopped 0.52

In addition to occurring naturally in many foods, B5 is frequently found in combination with the other B vitamins in commercially available B Complex formulas, which also include thiamin (B1), riboflavin (B2), Niacin (B3), Pyridoxine (B6), cyanocobalamin (B12), and folic acid.

Finally, researchers have found that the bacteria that normally colonize the colon, or large intestine, are capable of manufacturing their own pantothenic acid.

Unfortunately, scientists are not yet certain if humans have the capability to absorb the pantothenic acid that is produced by their own intestinal bacteria. Even so, a specialized process for the uptake of pantothenic acid has been identified within cultured cells taken from the colon’s lining. This suggests that humans may indeed be able to absorb the pantothenic acid produced by their intestinal bacteria.

B5/pantothenic Acid in Use

The therapeutic and medicinal uses for pantothenic acid are numerous and varied, including treatment of acne, adrenal gland stimulation, allergies, Alzheimer’s disease, the prevention of anxiety, asthma, autism, carpel tunnel syndrome, celiac disease, chronic fatigue syndrome, colitis, dandruff, depression, diaper rash, eczema, gray hair, head ache, hypoglycemia, hypotension, enhancement of immune function, prevention of infection, insomnia, lupus, multiple sclerosis, muscle cramps, muscular dystrophy, obesity, Parkinson’s disease, pink eye, PMS, poison ivy, respiratory disorders, shingles, skin disorders, vertigo, and many others maladies.

Nonetheless, there isn’t sufficient scientific evidence available to determine just how effective the nutrient is as a treatment for most of these claims. Because the nutrient is so widely prevalent, many studies have been done and continue to be done to determine effective uses. A few of the uses that have shown positive results include:

Wound healing—When tested on animals, the application of a pantothenol ointment to the skin and ingestion of oral pantothenic acid has proven to accelerate the closure of skin wounds and to strengthen the resulting scar tissue. Most of the tests with these encouraging results have been conducted on animals and there is not enough data to be conclusive that the same benefits are applicable to humans.

High cholesterol—A pantothenic acid derivative known as pantethine has reportedly shown a cholesterol-lowering effect. While the results of the controlled tests have been promising in the studies that have been conducted, it’s important to keep in mind that pantethine is not a dietary supplement. Rather, the body derives it from pantothenic acid. For this reason, using it to self-treat high cholesterol is not recommended without the guidance of a qualified healthcare provider.

Acne—A study from 1995, published by Dr. Lit-Hung Leung, provided evidence that high doses of B5 decreased pore size and helped to resolve acne. The study was conducted on Asian adults who received anywhere from 10 to 20 grams of pantothenic acid daily. This high dose is equivalent of up to 100,000 times the recommended daily amount; 80 percent of the daily dose was orally ingested, while 20 percent was applied topically.

ADHD—Confliciting evidence exists as to whether or not pantothenic acid in concert with large doses of other vitamins is effective for the treatment of ADHD or Attention deficit-hyperactivity disorder.

Toxicity and Interactions

Generally, pantothenic acid is not known to be a toxic substance for humans. Moderate doses of pantothenic acid do not appear to cause side effects in any notable way. However, if an allergy exists, B5 or pantothenic acid supplements should not be added to the diet.

On the other hand, while the recommended daily allowance does not appear to cause any problems, large doses of pantothenic acid taken orally have been known to cause diarrhea. In addition, when using dexpanthenol topically, skin irritation has been an often-cited reaction. This is particularly notable because dexpanthenol is a common ingredient in a number of cosmetic products.

There has been some anecdotal findings of increased bleeding time with dexpanthenol causing a concern for a risk of bleeding when the supplement is combined with other substances that also indicate a risk for bleeding. In fact, there have been a number of cases of bleeding reported when the despanthenol was used in conjunction with Ginkgo biloba, as well as a few cases when combine with garlic and saw palmetto. For people who suffer from hemophilia, there is certainly increased risk when taking dexpanthenol.

Finally, women taking oral contraceptives containing estrogen and progestin, may need to increase their daily intake of B5 because of an increased need for the nutrient when estrogen and progestin are being taken.

Sources:

National Institute of Health

http://www.nlm.nih.gov/medlineplus/druginfo/natural/patient-vitaminb5.html

WebMD

http://www.webmd.com/vitamins-supplements/ingredientmono-853-PANTOTHENIC+ACID+VITAMIN+B5.aspx?activeIngredientId=853&activeIngredientName=PANTOTHENIC+ACID+%28VITAMIN+B5%29&source=3

Oregon State University, Linus Pauling Institute, Micronutrient Information Center

http://lpi.oregonstate.edu/infocenter/vitamins/pa/

The George Mateljan Foundation for the World’s Healthiest Foods

http://www.whfoods.com/genpage.php?tname=nutrient&dbid=87

Wikipedia

http://en.wikipedia.org/wiki/Vitamin_B5

http://en.wikipedia.org/wiki/Pantothenic_acid

Drugs.com

http://www.drugs.com/npp/pantothenic-acid.html

Vitamin & Herb University

http://www.vitaminherbuniversity.com/topic.asp?categoryid=1&topicid=1013

Sitocalciferol or Vitamin D5 is one of six different forms of vitamin D, which are numbered from D2 to D7. All six of these forms are based upon calcitrol, and will be converted into calcitrol by the body when they are consumed. They differ in their origin, however, with vitamin D2 and D3 being naturally available. Vitamin D5 is a synthetically produced form of the vitamin.

Vitamin D is a fat-soluble chemical. It is only found naturally in a few types of food, but in some countries including the US, vitamin D is added to other foods such as milk. Stores of vitamin D can be built up in the body. Having too much or too little vitamin D in the body can be harmful.

Maintaining the optimum levels of this vitamin is very important in order to stay healthy. Vitamin D has a particularly strong effect on the bones. If the body does not get enough vitamin D then the bones can become weak and can grow abnormally. If the level of vitamin D in the body become too high, and reaches toxic concentrations, then the bones can be weakened.

Common Forms

The most common forms of vitamin D are D2 and D3. Vitamin D2 is produced by plants and can therefore be obtained from food. Vitamin D3 is produced in the body. When the skin is exposed to the ultraviolet B or UVB rays in sunlight, the synthesis of vitamin D3 in stimulated in the skin. People can also obtain both D2 and D3 from foods that have been artificially fortified with vitamin D.

Vitamin D5 is an artificially produced analog of vitamin D3. An analog is a chemical that shares some structural properties with another chemical, but which can behave differently from it. Vitamin D5 is structurally similar to vitamin D3, and both can be used by the body in similar ways. The D5 form is less toxic than the D3 analog, however, which makes vitamin D5 a better option for medicinal uses of vitamin D.

The 1α-Hydroxyvitamin D5 form of the vitamin was designed and produced by a team of scientists at the University of Illinois, Chicago and has since been studied in a number of experiments to test its safety and efficacy as a treatment for various cancers, particularly cancers of the breast, prostate and colon.

Chemistry

Vitamin D is a prohormone rather than being a true vitamin. When it is consumed, the body metabolizes it into a number of chemicals that are hormones. Hormones are chemical signals that are used by the body to control various functions.

Vitamin D5 is an analog of vitamin D3. They have very similar structures, but vitamin D5 has been slightly modified. Just a few of the atoms have been changed. Many different analogs of vitamin D3 were designed by scientists searching for a less toxic version of the vitamin that could be used for medicinal purposes without causing problems with toxicity.

Over 1500 of these analogs were produced. The available forms of vitamin D are now classified into six primary forms, named D2, D3, D4, D5, D6 and D7. Each form has a slightly different molecular structure, although they are all still basically the same molecule, and have similar functions in the body. The least toxic of these forms is vitamin D5, which has now undergone a number of experiments to test its efficacy and safety for the prevention and treatment of cancer.

Function

Vitamin D is essential for the maintenance of adequate levels of phosphorus and calcium in the blood. Vitamin D helps the body to absorb calcium from the intestine. Both phosphorous and calcium are required for the development and maintenance of strong bones. Vitamin D may also be able to help to protect the body against high blood pressure, cancer, osteoperosis and certain autoimmune diseases, although the scientific evidence for these functions is less clear-cut that that which shows the importance of vitamin D for the skeleton.

The vitamin D which is obtained from food or which is produced in the skin following stimulation by the sunlight is an inactive chemical. It must be converted through two hydroxylation reactions into its active forms in order to be used. The first reaction occurs in the liver, where the vitamin D is converted into calcidol. Next, the second reaction, which takes place in the kidneys, converts this calcidol into calcitrol.

The most active metabolite of vitamin D is calcitrol. Conversion of vitamin D into calcitrol is regulated according to how much calcium and phosphorus is in the blood, the concentration of calcitrol that is already present in the body, and by the parathyroid hormone. This regulation ensures that the calcitrol levels are maintained at the correct level, as long as there is enough vitamin D available from which to produce more calcitrol when it is needed.

Important Function

The most important function of vitamin D in the body is in the maintenance of calcium and phosphorus levels, and so for ensuring there is proper bone growth and development. There are also some other important functions played by this vitamin in the body. It is involved in the working of the immune system, neuromuscular function, and in reducing inflammation. Vitamin D also plays a role, along with other chemicals, in the modulation of a number of genes that regulate cell division, growth, differentiation and death.

Since most of the vitamin D that is consumed in food, fortified foods and supplements, are in the form of vitamin D2 and D3, these are the most important forms for humans. Vitamin D5, however, may have some important uses, particularly in medicine. Vitamin D5 can also perform similar functions to other versions of the vitamin, when it is consumed.

Deficiency

Vitamin D deficiencies are one of the more common vitamin deficiencies, since the levels of this chemical in food are so low. The chances of suffering a deficiency in vitamin D are related not only to a poor diet, and therefore to poverty, but to certain lifestyle choices and to the climate and latitude at which people live. This is because people do not only obtain vitamin D ready made from their food, but can synthesize it themselves. This synthesis relies on sunlight in order to work, however, therefore exposure to the sun is an important guard against vitamin D deficiencies.

The most well known effect of a deficiency in vitamin D is rickets, which is a condition in which skeletal abnormalities and deformities develop in children. Adults who are not obtaining enough vitamin D can also suffer from weaknesses in their bones, and their muscles may also become weakened. This condition is called osteomalacia. Without a sufficient intake of vitamin D, there will not be enough calcium or phosphate in the blood to ensure that bone mineralization and development occurs properly. This will lead to the bones becoming too thin, weak and brittle. They can also become misshapen and deformed.

Risk Factors

Certain groups of people are at a higher risk of developing a vitamin D deficiency than others. People who are elderly or obese are at an increased risk of vitamin D deficiency, as are infants who have been fed exclusively on breast milk, which contains only low levels of vitamin D, and anyone who has experienced very limited exposure to the sun. Some diseases can also increase the risk of a vitamin D deficiency. These are conditions that affect the absorption of fats, such as cystic fibrosis, or disorders that affect the digestive system, such as Crohn’s disease and inflammatory bowel disease.

A vitamin D deficiency can be treated by increasing the uptake of vitamin D through dietary supplements, or, if possible, increasing exposure to sunlight.

Toxicity

An excess of vitamin D in the body can be toxic, but D5 is the least toxic form of this vitamin. It is therefore the most suitable for medicinal uses, since it is less likely to cause adverse side effects than the other types of vitamin D. If vitamin D, in any form, does build up to toxic levels, however, it can be very harmful.

Vitamin D toxicity can result in a condition called hypocalcaemia that can lead to bone loss. In the most serious cases of hypocalcaemia, the damage can be very serious and may even lead to life threatening side effects. The earliest symptoms of toxicity may include nausea and vomiting. Anorexia, which presents as a loss of weight and appetite may also occur. This can be followed by excess thirst and urination, fatigue, weakness, headache, a metallic taste, dry mouth, tinnitus or ringing ears, vertigo and unsteadiness. The functioning of the kidneys can be impaired, and calcium may be deposited in them and around the organs of the rest of the body. This deposition is known as metastatic calcification.

Hypercalcaemia is treated by stopping further intake of calcium or vitamin D, and gradually reducing the calcium levels in the body. This must be done under medical supervision, in order to ensure that the calcium levels can be monitored. In some cases, it may also be necessary for the condition to be treated with corticosteroids and acidification of the urine.

Medicinal Uses

Research into the potential of vitamin D for the prevention and treatment of cancer was stimulated by epidemiological studies that showed people who had high levels of vitamin D in their diet, or who had high levels of sunlight-induced formation of vitamin D in their skins, were less likely to develop cancer. An epidemiological study is one that looks at what is happening in real populations of people rather than setting up an experiment or testing a particular treatment.

In studies that were conducted in vitro, that is in isolated cells in a laboratory, Vitamin D3 was found to be effective at preventing cancer. However, there was the problem of toxicity.

The doses that were high enough to reduce the chances of a cell developing cancer were also so high that they would be toxic to patients. This meant that vitamin D3 treatment for the prevention of cancer was not possible. In order to be effective, vitamin D3 treatment would require doses that were hundreds of times greater than those that are normal in the body.

The use of vitamin D as a treatment was limited by the toxic effects that it can have when it is present at high concentrations in the body. In order to test the efficacy of vitamin D against cancer, and to have a prospect of using it as a safe treatment if it was found to be effective, it was first necessary to find a safer alternative form of vitamin D, one which would not have the same toxic effects as vitamins D2 and D3.

Studies of Usage

Vitamin D5 was developed as a possible safe analog of the vitamin for medical use. It is a low calcemic analog of vitamin D. D5 is, in fact, the least toxic form of this vitamin and therefore the safest for medicinal use. A number of studies have been carried out to examine the possible therapeutic uses of the D5 form of vitamin D. Despite the research that has been conducted, vitamin D5 is not yet being used by doctors. Further research is necessary before it can be determined whether vitamin D5 is a suitable treatment.

It is the differences between vitamin D5 and the more common forms of the vitamin, D2 and D3 that make D5 a suitable candidate for clinical trials. The reactions which these different forms undergo in the body have different consequences that make D2 and D3 unsuitable for therapeutic use against cancer. The products of the reactions that take place when vitamins D2 and D3 enter the body are hypercalcemic.

Raising Levels of Calcium

This means that they are very effective at raising the levels of calcium in the blood serum, and D2 and D3 are therefore not a suitable medication for cancer prevention or treatment. They are very effective at playing their role in maintaining the appropriate levels of calcium in the body, as long as they are only present in low concentrations. Vitamin D5, however, can exist in the body at much higher concentrations without causing any problems with toxicity.

Studies have been carried out that have looked at both the therapeutic and preventative potentials of vitamin D5. Trials have been conducted in animals to determine whether vitamin D5 can affect the growth of cancer cells, or prevent animals from developing cancers.

D5 has been found to be effective in both of these types of animal-based study. Work has also been begun which will lead to studies of vitamin D5 in humans. The initial studies have been carried out to determine the doses that should be used in future clinical trials in order to avoid toxicity and adverse reactions. These studies investigated the toxicity of vitamin D5 in animals.

Cancer

The scientific evidence points towards an influence of vitamin D on the risk of developing cancer. It appears to be particularly effective in the prevention of colon cancer, and to have some effect in the prevention of breast and prostate cancer. Results from studies of other types of cancer have been more variable and inconclusive. There is as yet no definitive scientific proof that vitamin D can be effective as a treatment against cancer, or that a high vitamin D intake can help to reduce the risks of developing cancer. Further research is required in order to determine the efficacy of vitamin D against cancer.

Sources

Vitamin D2 and D3 are the most common forms of vitamin D in nature. Vitamin D is still a rare vitamin, even in these forms, and it is only found at low levels in food. The vitamin D that is found in plants is in the form of vitamin D2, while some vitamin D3 can be obtained from certain animal-based products.

The best sources of vitamin D are fish and fish liver oil. Cheese, egg yolks and beef liver also contain some vitamin D3. All of these food sources contain the vitamin in its D3 form.

Vitamin D2 can be obtained at fairly high levels from some mushrooms. The amount of vitamin D2 that is available in mushrooms can be increased by growing them under an ultraviolet light.

Other Ways to Get Vitamin D

Vitamin D does not have to be obtained from food. It can also be manufactured in the skin, and this is the method through which most people obtain a sufficient amount of vitamin D to remain healthy. Anyone who does not get enough exposure to sunlight, either through remaining indoors or living in a part of the world that does not receive enough sunshine, is at risk of a vitamin D deficiency.

For example, the region that is north of the line of 42 degrees of latitude will not be receiving enough sunlight during the winter months, between November and February to produce adequate amounts of vitamin D during these months.

Exposure

The amount of sun exposure that is necessary is fairly low. Although there is no consensus on the amount of time that needs to be spent in the sun to ensure sufficient production of vitamin D, it is probably enough in most climates to spend between 5 and 30 minutes out of doors between the hours of 10 am and 3 pm, with the face, legs, arms or back exposed to the light, twice a week. Excessive exposure to the sun should be avoided, since it can lead to sunburn and an increased risk of skin cancer.

A vitamin D deficiency can be avoided or treated by increasing the amount of vitamin D that is consumed in food, increasing exposure to sunlight, or by taking vitamin D supplements. A traditional treatment for a deficiency of vitamin D was to take cod liver oil, since this is a rich source of vitamin D3.

Supplements

Vitamin D5 is not a naturally occurring form of vitamin D. It can be artificially produced, however, and it was designed as a safer form of the vitamin for medicinal use. Vitamin D5 or sitocalciferol is manufactured from the chemical 7-Dehydrositosterol.

Both the D2 and D3 forms of the vitamin are available in dietary supplements and as fortified foods, although D3 is the most commonly used form. Vitamin D2 and D3 supplements are available in different forms including tablets and injections. Different strengths are available to treat severe deficiencies and to provide an additional source of vitamin D for long term supplementation in people who are at risk of developing a deficiency.

Food Products

In addition to naturally occurring vitamin D, some food products are artificially enriched with vitamin D in order to ensure that people are getting enough of this scarce vitamin in their diets. Food that has been fortified with vitamin D is available in the US and in numerous other countries. Most milk that is sold in the US has been fortified with vitamin D.

A cup of fortified milk contains 100 IU (International Units) of vitamin D per cup. This is equivalent to 50% of the adequate daily intake of vitamin D for people who are between 14 and 50 years of age. Other dairy products such as cheese or ice cream are not usually fortified.

Other products that may be fortified with vitamin D in the US are breakfast cereals, cereal flours, margarine, orange juice and yogurt. The amount of vitamin D that can be added to a food product is legally restricted in order to prevent anyone suffering from toxic levels of the vitamin.

Most people do not need to take vitamin D supplements, but those who are at an elevated risk of a vitamin D deficiency may benefit from a dietary supplement of the vitamin. People who are elderly, and women who are pregnant or breastfeeding, should consider taking vitamin D supplements.

A dose of 10 micrograms per day is recommended by the UK Food Standards Agency. People who are in one of the other risk groups may also benefit from vitamin D supplementation.

Sources

Mayo clinic: Vitamin D

The Merck Manuals: Vitamin D

National institute of health, office of dietary supplements: Dietary Supplement Fact Sheet, Vitamin D

Food standards agency: Vitamin D

Patient UK: Vitamin D Deficiency

IITRI: Vitamin D5 Ready for Clinical Trials in Breast Cancer

University of Illinois at Chicago medical center, this week, April 5 1999: US Defense Department OKs UIC Vitamin D5 study

International journal of cancer 108: 6: 922-929, 2003: Punj, Graves and Mehta, Cancer Diagnosis and Therapy

Journal of the national cancer institute, 89:3:211-218, 1997: Mehta, Moriarty, Mehta, Penmasta, Lazzaro, Constantinous and Guo, Prevention of Preneoplastic Mammary Lesion Development by a Novel Vitamin D Analogue, 1 alpha-Hydroxyvitamin D5

Journal of steroid biochemistry and molecular biology, 97: 1-2:129-136, 2005: Murillo and Rajendra, Chemoprevention of chemically-induced mammary and colon carcinogenesis by 1alpha-hydroxyvitamin D5

United States PAtent number 6900191: 1 alpha-hydroxyvitamin D5, its synthesis and use in cancer prevention