Food Based B Complex

Discussion in 'Messtafarian' started by messtafarian, Aug 24, 2013.

  1. messtafarian

    messtafarian Member

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    I have a really aweseome, *really* expensive bottle of chewable b complex that I stopped taking ten days ago. I am wondering if there is any guidance on supplementing b. I know there is a case for niacinamide only but I am not seeing any other information on suppplementing the rest. I know b is "water soluble" and gets excreted and so forth, but I wonder if there are any known contraindications to taking this stuff.

    Like I said...really pricey, organic, etc. Info down below:

    Supplement Facts
    Serving Size 1 WAFER
    Servings Per Container 50

    Amount Per
    Serving

    % Daily
    Value
    Calories

    15

    N/A*
    Total Carbohydrate

    4 Gm

    1%
    Vitamin C(As Ascorbic Acid)

    250 Mg

    417%
    Thiamin(As Thiamine Mononitrate)(Vitamin B-1)

    7.5 Mg

    500%
    Riboflavin(B-2)

    8.5 Mg

    500%
    Niacin(As Niacinamide)

    50 Mg

    250%
    Vitamin B-6(As Pyridoxine Hcl)

    10 Mg

    500%
    Folate(As Folic Acid)

    400 Mcg

    100%
    VITAMIN B-12(AS CYANO-COBALAMIN CONCENTRATE)

    30 Mcg

    500%
    Biotin

    300 Mcg

    100%
    Pantothenic Acid(As Calcium D-Pantothenate)

    50 Mg

    500%
    Choline(As Choline Bitartrate)

    30 Mg

    N/A*
    Inositol

    30 Mg

    N/A*
    Paba(Para-Aminobenzioc Acid)

    20 Mg

    N/A*
    STRESS & VITAMIN C SUPPORT BASE:BIOFLAVONOID CONCENTRATE (FROM CITRUS) ACEROLA, AND ROSE HIPS

    30 Mg

    N/A*
    Stevia

    9 Mg

    N/A*
    Sorbitol, xylitol, natural flavors, guar gum, stearic acid, silica, whole rice concentrate and citric acid.
     
  2. 4peatssake

    4peatssake Member

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    I wouldn't take anything having that list of excipients in it, especially the guar gum.

    Incidently, I was in a "The Vitamin Shop" yesterday and could not find any pure supplements on its shelves.
     
  3. OP
    messtafarian

    messtafarian Member

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    Yeah there really may not be any. We might be stuck with trying to figure out which evils are necessary. I don't know much about additives and I've read some peat-ians semi-recommend xylitol. The one thing I really could not figure out though was "silica". Like silicone? Doesn't sound edible.
     
  4. 4peatssake

    4peatssake Member

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    Dan is doing a fantastic job ferreting out pure supplements on his website. It's a terrific resource.

    Toxinless

    I didn't mean to suggest that pure supplements don't exist, just that I cannot seem to find any in an actual retail store.
    The purest stuff I can source is online. And it's often not the most expensive stuff. ;)

    Peat strictly avoids silica/silicone.

     
  5. Jenn

    Jenn Member

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    I have learned to avoid organic prepared or packaged foods and the health food store. They contain all sorts of junk at twice the price. ;)
     
  6. Dan Wich

    Dan Wich Member

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    I totally agree with 4peatssake, especially on the guar gum.

    As long as ordering online isn't an issue, I think you're best off just getting the individual B vitamins you want as pure powders. And like Jenn mentioned, I see a lot of "food based" supplements that are probably worse than synthesized versions because of crappy additives.

    To your main question: I'm also pretty fuzzy on Peat's opinion of supplementing anything except B3. I know a lot of us supplement B1, but note that Cliff suggests lower doses than labels suggest. And Charlie mentioned Peat recommending B6 for stress, so maybe it's on the "approved" list too.

    If you end up making your own B-multi, I think Health Natura, PureBulk, and Vitaspace are good places to start for ingredients.
     
  7. OP
    messtafarian

    messtafarian Member

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    I've been watching my vitamin scores on Cronometer -- really everything kind of checks out except folate and vitamin e, and niacin of course. It's interesting that the supplements Peat suggests taking map out to what's missing in my diet on Cronometer.

    What I'm really concerned about is supplementing with b12. My stomach doesn't make enough of it out of food so I usually need to supplement. That's probably not going to change no matter how good my diet is or how much I ingest as food. :(
     
  8. gretchen

    gretchen Member

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  9. Dan Wich

    Dan Wich Member

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    The acacia gum in both of those is pretty undesirable. At first I was going to suggest dissolving them in water, but apparently acacia gum is water-soluble.

    It's kind of a hassle, but ultimately you can save money and avoid excipients by purchasing bulk powders. You can pour them into gelatin capsules if they taste bad or if powder is inconvenient.
     
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