A balanced diet of a variety of fruits and vegetables must offer all the vitamins that interact to keep a healthy body.
Nevertheless, stress and exposure to toxic substances, such as caffeine, nicotine and processed food, and ultraviolet rays, contamination and radiation can deplete the body’s supply of vital nutrients, especially the two water-soluble ones–vitamin B and C–which play a synergistic function in the total balance needed for a healthy body.
You can, certainly, eat foods high in both vitamins together or take both in a supplement, as they collaborate to keep your body healthy.
Vitamin B12 and Vitamin C
Can You Take Vitamin C and B12 Together? The B family of vitamins, called B-complex, consists of 8 distinct vitamins: B1, or thiamin; B2, or riboflavin; B3, or niacin; B5, or pantathoenic acid; B-6, or pyridoxine; B-7, or biotin; B-9, or folic acid; and B12.
B vitamins are water-soluble, which means that excesses are readily excreted from the body, although very high doses can have unfavorable results. Vitamin B is essential for cellular metabolic process, promoting skin and muscle tone and assisting the immune and nerve system.
Vitamin C, called ascorbic acid, is likewise water soluble and has some comparable functions as vitamin B for regular cellular growth and repair. Vitamin C is needed to produce collagen, the protein in skin, capillary, ligaments and tendons and maintain strong bones, gums and teeth.
Vitamin C is an antioxidant, which may help to prevent dangerous illness, such as cancer and heart disease. The suggested daily allowance, or RDA, is 90 mg daily for adult males and 75 mg for adult females.
Vitamins B9 and B2 interact with vitamin C to assist in the production, breakdown and metabolizing of protein to help form red blood cells and produce DNA, the building blocks of the body.
Without vitamin C’s interaction, a deficiency of vitamin B9, or folate, can happen and potentially cause symptoms including menstrual problems and leg ulcers. Controversy exists concerning the increased excretion and destruction of vitamin B12 by excessive doses of vitamin C.
The Veterans Affairs Medical Center in San Francisco performed a research study that resolved issues of high levels of vitamin C resulting in vitamin B12 deficiency, iron overload and kidney stones.
Findings, released in the March 1999 problem of “Archives of Internal Medicine”, concluded that vitamin C levels were not connected with a decline in vitamin B12 levels, prevalence of kidney stones or elevated iron levels.
Vitamin C helps in the metabolic process of the B vitamin, folate. The vitamins operate in conjunction to help thyroid hormone production. A function of vitamin C is to help the body immune system against bacterial, viral and fungal diseases; higher doses might reduce the production of histamine, therefore lowering allergy potential.
A combination of really high doses of vitamin C and B12 with E has actually been discovered efficient in minimizing the symptoms of shingles when taken in mix at the earliest beginning of the attack.
When your body is experiencing stress, it depletes stores of vitamins B and C quickly. Multivitamins, particularly stress formulas, include B vitamins in combination with vitamin C to assist the body with stress-coping mechanisms.
Vitamin B complex is necessary for anxiety and stress relief. These include vitamin B5, required by the thymus gland; B12, needed for the appropriate functioning of the nerve system; niacin for the production of serotonin that promotes a steady state of mind; and pantothenic acid for keeping stress hormones.
Vitamin C helps the adrenal glands react to stress by launching corticoids, which are hormones that trigger the “battle or flight” reaction. Scientists at the University of Alabama in Huntsville put lab rats under stress and discovered vitamin C decreased the levels of physical and psychological stress, including weight loss, enhancement of adrenal glands and size decrease of the thymus gland and the spleen.
Consumption Recommendations and Sources
Avoid loss of vitamin B-12 absorbtion by getting your vitamin C from dietary sources instead of supplements. A diet rich in vegetables and fruits need to permit you to quickly reach your suggested day-to-day consumption level.
Men require 90 milligrams daily while women require 75 milligrams daily, inning accordance with the Office of Dietary Supplements. Simply a half-cup of red or green pepper or a medium orange supply your whole day’s worth of vitamin C.
Broccoli, Brussels sprouts and strawberries likewise offer excellent sources of the vitamin. Ensure you get enough vitamin B-12 by eating strengthened cereals, dairy products, eggs or meat. You need a minimum of 2.4 micrograms of the vitamin daily, inning accordance with the Office of Dietary Supplements.