The Importance Of Vitamin B1, B2, B3, And B6 💪💪

Hi and happy Tuesday!

In this newsletter, I mentioned that I wanted to try to increase my testosterone level by optimizing the key drivers of testosterone. Vitamin B1, B2, B3, and B6 are all such key drivers.

Also, I showed my NAD+ results in this newsletter. B3 is one of the most important drivers of NAD+, so it will be interesting to see what my results show.

However, there are many other reasons why these vitamins are key for our health. Here is a summary:

Vitamin B1 (Thiamine)

• Energy Metabolism: Thiamine is essential for converting carbohydrates into energy as a component of thiamine pyrophosphate (TPP). TPP acts as a coenzyme in the breakdown of glucose, fueling cells, especially in the brain and nervous system.

• Nerve Function: It supports healthy nerve signaling by aiding the production of acetylcholine, a neurotransmitter. Deficiency can lead to neurological issues like beriberi, affecting nerve coordination.

• Heart Health: It contributes to proper heart muscle function by supporting energy production in cardiac cells. It helps maintain normal heart rhythm and contractility.

• Glucose Regulation: It assists in regulating glucose metabolism by facilitating pyruvate’s entry into the citric acid cycle. This process ensures efficient energy use and prevents metabolic imbalances.

• Brain Health: It protects brain cells from oxidative stress and supports cognitive functions. It’s critical in preventing Wernicke-Korsakoff syndrome, a brain disorder linked to deficiency.

• Muscle Coordination: It aids in muscle contraction and coordination by supporting nerve-to-muscle communication. This is especially important for skeletal muscle function.

• Red Blood Cell Function: Thiamine contributes to red blood cell health by supporting energy pathways needed for their formation. This indirectly aids oxygen transport in the body.

• Appetite Regulation: It helps maintain normal appetite by supporting metabolic processes in the hypothalamus. Deficiency can lead to reduced food intake and weight loss.

• Stress Response: It supports the adrenal glands in managing stress by aiding energy production. It helps the body cope with physical and mental stressors.

• Digestive Health: It promotes gastric acid secretion, aiding digestion and nutrient absorption. It supports smooth muscle function in the digestive tract.

Vitamin B2 (Riboflavin)

• Energy Production: Riboflavin is a precursor to flavin adenine dinucleotide (FAD) and flavin mononucleotide (FMN), coenzymes critical for the electron transport chain. These molecules help generate ATP, the body’s energy currency.

• Antioxidant Defense: It supports glutathione reductase, an enzyme that regenerates glutathione, a key antioxidant. This protects cells from oxidative damage caused by free radicals.

• Red Blood Cell Health: It is vital for red blood cell formation by supporting iron metabolism. Deficiency can contribute to anemia and reduced oxygen delivery.

• Skin Health: It maintains healthy skin by supporting cellular turnover and repair. Deficiency often manifests as cracked lips or dermatitis.

• Eye Health: It protects the eyes by maintaining corneal integrity and supporting glutathione levels. It may reduce the risk of cataracts caused by oxidative stress.

• Mucous Membrane Maintenance: It supports the health of mucous membranes in the mouth, throat, and digestive tract. This ensures proper barrier function and digestion.

• Fat Metabolism: Riboflavin aids in breaking down fats by acting as a coenzyme in beta-oxidation. This process provides energy from stored fats.

• Hormone Function: It supports thyroid hormone metabolism by aiding enzyme activity. This ensures balanced energy and metabolic rates.

• Nervous System Support: It contributes to myelin sheath maintenance, protecting nerve fibers. It supports overall neurological health and signal transmission.

• Homocysteine Regulation: It assists in converting homocysteine to methionine via its role in the MTHFR enzyme. This supports cardiovascular health by preventing homocysteine buildup.

Vitamin B3 (Niacin)

• Cholesterol Management: Niacin lowers LDL cholesterol and raises HDL cholesterol by influencing lipid metabolism. It’s used therapeutically to improve cardiovascular health.

• Energy Metabolism: Niacin is a component of NAD and NADP, coenzymes essential for glycolysis, the citric acid cycle, and fatty acid oxidation. These processes produce ATP for cellular functions.

• DNA Repair: Niacin supports DNA repair by providing NAD for poly (ADP-ribose) polymerase activity. This protects cells from genetic damage and supports longevity.

• Skin Health: Niacin promotes skin barrier function by supporting ceramide synthesis and reducing inflammation. It’s often used to treat conditions like acne and rosacea.

• Brain Function: Niacin supports neuronal health by fueling brain cells and reducing inflammation. Deficiency can lead to pellagra, causing dementia-like symptoms.

• Blood Vessel Health: Niacin improves blood flow by promoting vasodilation through prostaglandin release. This supports circulation and reduces cardiovascular strain.

• Antioxidant Support: Niacin contributes to cellular protection by supporting NAD-dependent enzymes that combat oxidative stress. This helps prevent chronic disease development.

• Joint Health: Niacin may reduce inflammation in joints by modulating immune responses. It’s sometimes used to alleviate arthritis symptoms.

• Glucose Control: Niacin influences insulin sensitivity by supporting energy metabolism in pancreatic cells. However, high doses may impair glucose tolerance in some individuals.

• Digestive Health: Niacin maintains the integrity of the digestive tract lining, preventing issues like diarrhea. It supports enzyme production for nutrient breakdown.

Vitamin B6 (Pyridoxine)

• Neurotransmitter Synthesis: Vitamin B6 is a coenzyme in producing serotonin, dopamine, and GABA, critical for mood regulation. This supports mental health and emotional balance.

• Hemoglobin Production: Vitamin B6 is essential for heme synthesis, a component of hemoglobin in red blood cells. This ensures efficient oxygen transport and prevents anemia.

• Amino Acid Metabolism: Vitamin B6 facilitates the breakdown and use of amino acids by acting as a coenzyme in transamination and decarboxylation. This supports protein metabolism and tissue repair.

• Homocysteine Regulation: Vitamin B6 converts homocysteine to cysteine, reducing its levels in the blood. This lowers the risk of cardiovascular disease.

• Immune Function: Vitamin B6 supports immune cell production and cytokine signaling, enhancing infection resistance. Deficiency can weaken immune responses.

• Hormone Regulation: Vitamin B6 modulates estrogen and progesterone activity by aiding their metabolism in the liver. This can alleviate PMS symptoms in some women.

• Glycogen Breakdown: Vitamin B6 supports glycogenolysis by acting as a coenzyme for glycogen phosphorylase. This provides glucose for energy during physical activity.

• Nerve Health: Vitamin B6 maintains nerve function by supporting myelin synthesis and neurotransmitter production. Deficiency can cause peripheral neuropathy.

• Anti-Inflammatory Effects: Vitamin B6 reduces inflammation by regulating cytokine production and histamine metabolism. This supports overall tissue health.

• Cognitive Function: Vitamin B6 enhances cognitive performance by supporting neurotransmitter synthesis and reducing homocysteine, which can impair brain function.

These functions highlight the critical roles of vitamins B1, B2, B3, and B6 in energy production, neurological health, cardiovascular function, and overall metabolism. Each vitamin has unique contributions, but they also often work synergistically to maintain bodily processes.

What’s next?

Next week I will show you my vitamin B1, B2, B3, and B6 results.

For any new readers: I am trying to live to (at least) 151. To get there, I follow 2 main principles:

• Live a super-healthy life (based on what science deems positive for longevity)

• Measure what’s going on in my body and tune any metrics that are off to become optimal

I also summarize interesting news and stories from the longevity space. And I share everything worth sharing with you.

If you enjoyed this newsletter, I would be very grateful if you gave it a ‘like’ (the ❤️ at the top).

Have a good day,
Johan

Here is an overview of all the tests I have taken so far: