What Vitamin B cofactors should I supplement?
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Taking a Swanson Balance B-50 supplement, 1x every second day, +250mg Thiamin HCL:
300mg of Thiamin HCL
50mg of Riboflavin, Niacinamide, Pyridoxine HCl, Cholin, Inositol and PABA.
50mcg of Cyanocobalamin and Biotin.
400mcg folic acid.Is there anything I should add? I heard supplementing Thiamin causes Magnesium depletion, is there any other cofactors I should be aware of?
Diet is Oranges, Potatoes, Pasta, Pastries, Milk and Coffee.
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@pittybitty said in What Vitamin B cofactors should I supplement?:
Is there anything I should add? I heard supplementing Thiamin causes Magnesium depletion, is there any other cofactors I should be aware of?
Hi,
You need enough sodium and particularly high level of potassium.
I take potassium citrate (oxalate prevention).
Shaker at breakfast and midday.
I won't take Vit B with coffee (diuretic) but appart from digestion. You lose +/ 0.5 gr salt (urinary excretion). + reabsorption difficult if too high in caffeine.
Do it according to taste (needs).
400 mcg folic acid is not the optimal form when taking high dose B9. However it's the maximum tolerated. Impact on B12 possible. Upper limit advised is often 1 000 mcg B9 but that's too high. 400 mcg is the advised limit.
doi: 10.1093/advances/nmab106
But as you take the complex every other day, it's more or less OK with your choice. Half-life must be taken into account. After one week, I would rather take the complex 2x/wk. that what I do,
For other readers:
Get informed on too high B6 with Pyridoxine HCL (PNP) Here, it's ok with 50 mg.
I can give a link if wanted. -
When I say apart, it means you take coffee apart from digestion.
Most Vitamins B mut be taken with food. -
Agreed with LucH's post as far as i can tell at the moment.
The included folate is definitely not the optimal type. That's a topic worthy of it's own research by the way.
Yes to Magnesium.
Supplementing extra B1 along with the B-complex would be helpful for many.
Supplementing extra B3 Niacinamide would also be helpful for many.
Agreed with the B6 concerns. Back before i knew any better my B100 complex caused some of the B6 symptoms to appear, thankfully they've stopped after i switched pills and doses. I now microdose a B50 by splitting into four pieces, then take two of those pieces per day, morning and late noon. I also have most of the B's as separates which i take on certain days and at varying doses. And i use nutritional yeast flakes sparingly.
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Yes to the magnesium for sure and potassium and sodium.
Elliot Overton specifically mentions what needs to be taken whilst taking B1 (he specially talks about the TTFD type if I’m not mistaken).
His video discussing this on YouTube is something along the lines of “The B1 paradox” or something like that.