To continue our nootropics journey we have more "natural" stuff - but all you junkies don't worry, we'll run out of natural things soon enough, and will have to dive into "synthetic" stuff :) And yeah, some vitamin supplements we take are man-made - but 100% modeled after the real deal. There are a couple of Vitamins that are interesting from life hacking perspective including Vitamin B and D complexes and vitamin E.
Vitamin D is important because if it's lacking - you may develop depression. It's also important for proper bone formation. So it's not that taking more than "usual" Vitamin D can improve your mental or bone health - but having too little can degrade your mood and weaken your bones. Researchers are also beginning to link vitamin D to cancer suppression but further research is needed to draw valid conclusions.
Similar to Vitamin B that most of us know is actually a vitamin complex - it's a group of chemicals including D1, D2, D3, D4 and D5 of which D2 (ergocalciferol) and D3 (cholecalciferol) are psychophysical relevant to humans. When only vitamin D is mentioned (without subscription) - it's usually referring to both D2 and D3.
Vitamin D3 is produced in the skin on exposure to ultraviolet B (UVB) light - either from sun or artificial source. That's why daily exposure to sunlight is important. But note that excessive exposure is not recommended, first because too much of it is linked to skin cancer - and second because after about 15 to 20 minutes (for light skinned individuals, or 3 to 6 times more is needed for pigmented skin) your skin produced all the D3 it can. After that any further D3 vitamin that's produced is degraded soon after.
It is also found in a small range of foods including: fatty fish (Catfish, Salmon, Mackerel, Sardines, Tuna, Eel), whole egg, beef liver and the only vegan source are mushrooms - and only after they have been exposed to UVB (sunlight or artificial) exposure.
Many (produced) foods such as milk, yogurt, margarine, cereals, bread and similar - are fortified with vitamins D2 and/or D3.
Then there's the Vitamin B we all think to know. It was once thought to be a single vitamin, like Vitamin A or C - but scientist latter discovered that there are several chemically distinct vitamins that usually coexist in the same foods. When someone mentions Vitamin B complex - such as in case of supplements - they are referring to the eight B vitamins: B1, B2, B3, B5, B6, B7, B9 and B12.
The "gaps" (B4, B8 ...etc.) are missing because they initially placed some chemicals/compounds under those names - latter to discover those shouldn't be placed there :)
From nootropic and life hacking point of view, B Vitamins are interesting because of their effect in cognitive function - in particular scientific studies have been able to link brain function improvements to B1, B9 and B12. While not all B vitamins play a role in improving brain function, others help in the synthesis of chemicals or other body functions - and we cover them all here since the lack of some can seriously impair your psychophysical performance and health.
Vitamin B1 (thiamine)
Aids nerve cell function and helps the body convert food, specifically carbohydrates, into glucose. Glucose is the brains primary energy source (second one being ketamines, which are made from proteins when we run out of glucose), making it important need of the brain. Foods containing vitamin B1 include whole grains, rice, wheat germ, bran and organ meats.
Deficiency of B1 causes beriberi. Symptoms of this disease of the nervous system include weight loss, emotional disturbances, impaired sensory perception, weakness and pain in the limbs, periods of irregular heartbeat, and swelling of bodily tissues. Heart failure and death may occur in very advanced cases. Chronic thiamine deficiency can also cause Korsakoff's syndrome, an irreversible psychosis characterized by amnesia and confabulation.
There is no upper limit on the supplementation amount - since there is no known toxicity from oral intake.
Vitamin B2 (riboflavin)
Deficiency can cause ariboflavinosis. Symptoms may include cracks in the lips, high sensitivity to sunlight, angular cheilitis, inflammation of the tongue, seborrheic dermatitis or pseudo-syphilis, pharyngitis, hyperemia, and edema of the pharyngeal and oral mucosa.
No upper limit and no known toxicity.
Vitamin B3 (niacin)
Deficiency, along with a deficiency of tryptophan causes pellagra. Symptoms include aggression, dermatitis, insomnia, weakness, mental confusion, and diarrhea. In advanced cases, pellagra may lead to dementia and death.
Upper limit is 35 mg/day from supplements, drugs or fortified food. Hyper-vitaminosis effects are flushing (redness of the skin, often accompanied by itching or a mild burning sensation). Associated with nausea, vomiting, and signs and symptoms of liver toxicity.
Vitamin B5 (pantothenic acid)
Deficiency can result in acne and paresthesia (sensation of tingling, pricking, or numbness of a person's skin with no apparent long-term physical effect), although it is uncommon.
No upper limit - and no known toxicity.
Vitamin B6 (pyridoxine)
Deficiency may lead to microcytic anemia (small red blood cells), depression, dermatitis, high blood pressure, water retention, and elevated levels of homocysteine.
Upper limit is 100 mg/day from supplements, drugs or fortified food. Effects are sensory neuropathy (damage to nerves) and dermatological lesions.
Vitamin B7 (biotin)
Deficiency does not typically cause symptoms in adults but may lead to impaired growth and neurological disorders in infants. Multiple carboxylase deficiency, an inborn error of metabolism, can lead to biotin deficiency even when dietary biotin intake is normal.
No upper limit - and no known toxicity.
Vitamin B9 (folic acid)
Deficiency results in a macrocytic anemia, and elevated levels of homocysteine. Deficiency in pregnant women can lead to birth defects. Supplementation is often recommended during pregnancy. Researchers have shown that folic acid could also slow the aging of the brain.
Low amounts of vitamin B12 with normal folate (B9) have been shown to cause cognitive impairment and anemia, while high amounts of folate and normal vitamin B12 have been shown to improve cognitive function.
Upper limit is 1 mg/day. Taking too much masks B12 deficiency, which can lead to permanent neurological damage.
Vitamin B12 (cobalamin - cyanocobalamin)
It's used to make neurotransmitters. Another (primary) functions is the formation of blood cells. They also maintain the nervous system by helping to metabolize fatty acids, which are essential for the maintenance of myelin that surrounds nerves. B12 is originally synthesized by bacteria only. There are no dietary plant sources for it. In addition to including vitamin B in one's diet, there are factors that can play a role in the uptake and use of vitamin B.
Deficiency results in a macrocytic anemia, elevated homocysteine, peripheral neuropathy, memory loss and other cognitive deficits. It is most likely to occur among elderly people, as absorption through the gut declines with age; the autoimmune disease pernicious anemia is another common cause. It can also cause symptoms of mania and psychosis. In rare extreme cases - paralysis can result.
No upper limit - and no known toxicity.
Other related chemicals/compounds
Homocysteine (amino acid) and folic acid (B9) each affect how various B vitamins are metabolized. Homocysteine is a byproduct of the body's metabolism of methionine, one of the essential amino acids. Methionine is used to breakdown fats, which is crucial, since the brain needs certain fats to function properly. But getting rid of byproducts is also very important - especially homocysteine - and in order for body to get rid of it, it needs B vitamins (specifically B6, B9 and B12). With them it can convert it to Cysteine.
Cysteine helps to detoxify harmful substances in the body and can also help to increase levels of the antioxidant glutathione, a substance which helps to stop compounds in the body that alter cell membranes, tamper with DNA, or cause cell death.
In one of the studies young mice genetically predisposed to atherosclerosis were fed one of four diets for 8 weeks, which differed in B vitamin and methionine contents. Psychomotor, memory, spatial and learning tests were done, and researchers reported brain dysfunction in those with low vitamin B intake.
Conclusion and Authors experience
While I like to provide all the info and let you draw your own conclusions - this seems to be a no-brainer to me. Taking vitamin supplements is the way to go. They offer optimal amounts of vitamins, and even if you eat really healthy diet on top of that, it's next to impossible to run into problems with having too much of vitamins - as long as you don't overdo the vitamin supplements.
I've been taking a multivitamin supplement complex that has every vitamin from A to E, including all important B and D variants and Betacaroteen, Calcium, Chroom, Fosfor, Iron, Jodium, Kalium, Magnesium, Mangan, Selenium and Zink. I can't say I noticed much improvements, but my diet was already relatively good to begin with.
What is your experience with vitamins and supplementation?
