I'd like to up my b-vites (I take a multi) but do not want the extra folate beyond the 400mcg already in my multi nor additional b-12 as my b12 levels are already very high. So although I do believe in supplements, I don't want to have to buy a bunch of separate b's if I can avoid it. So does anyone know what the richest paleo food source of b's would be? I read about nutritional yeast in the archives but would that be ok for someone who has to avoid gluten or any other downsides to it?
I believe nutritional yeast is high in free glutamic acid, due to the breakdown of the protein-rich yeast cells once they are "deactivated". This could potentially be just as problematic as consuming MSG.
I've been working my way through Quilt's website and b complex are on his top 10 list as being crititcal for optimal health. My old multi had more b-complex but it was only once a day vite (better absorption with twice per day multis) and contained too much folate in my view. It contained 800mcg which I believe can have unwanted estrogenic and other effects. (Not I said "can" not that it definitely would in all people.) Although it is water soluble and you should pee out the extra -- there is some controversy over what the sudden totally unnatural boost in folate blood levels does to precancers, prostate cancer etc. For a pregnant woman or someone with a known deficiency -- I wouldn't be concerned. When my folate has been tested in the past -- it's always high and ditto for b12 -- probably due to supplements and the high meat/veggie diet. Most multis have too much folate in my view. Extremely high doses -- multi miligrams (not micrograms) are used by knowledgeable practioners for various conditions but I don't think it's a do it yourself dosing.
I'm also probably an outlier here on the homocysteine issue, but I'm not buying into the lower your homocysteine to prevent heart disease. (Yes I've read McCully's work, etc.) Bs will lower homocysteine but there have been studies showing that there is no reduction in heart disease. It could be a red herring. My old doc (retired at 91) said he used to always test for homocysteine and folate/b12 as routine tests but absent a deficiency of the b vites -- lowereing homocysteine levels did not correlate with heart disease reduction in his patients.Also, the homocysteine test can definitely be affected by stress, unfiltered coffee, and time of menstrual cycle. I read an interesting study showing that women's homocysteine levels fluctuate wildly during menstrual cycle. As is coming to light more and more, women are not simply smaller males and perhaps blood markers and supplementation should be tailored to sex. Just a thought.
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