New cell energy with B vitamins, NADH and alpha lipoic acid

The vitamin B complex: essential for energy, nerves and well-being

The term “vitamin B complex” covers a group of eight essential, water-soluble vitamins: Thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12). These vitamins are “essential” because the body cannot produce them itself (with the exception of small amounts of some B vitamins through intestinal bacteria) and must regularly absorb them through food. Their common main function lies in their role as coenzymes. This means that they are indispensable “helper molecules” that enable enzymes to catalyze countless biochemical reactions in the body, especially those that are necessary for energy production and the maintenance of important bodily functions.

Where is there a lot of vitamin B? Vitamin B functions and B vitamins at a glance: Food sources

A balanced diet is the best way to cover your B vitamin requirements. The following table provides an overview of important functions and good food sources for each B vitamin.

Table of B vitamins at a glance - functions and top sources:

B1 (thiamine)
Energy metabolism (carbohydrates), nerve function
Wholemeal products (oatmeal), pulses (peas, soy), pork, sunflower seeds

B2 (riboflavin)
Energy metabolism (redox reactions, FAD/FMN), cell protection (glutathione), skin/mucous membranes
Dairy products (cheese), liver, fish, eggs, green leafy vegetables, mushrooms, almonds, wholegrain products

B3 (niacin)
Energy metabolism (NAD/NADP), DNA repair, skin/mucous membranes, nerve function
Meat (poultry), fish (mackerel), liver, peanuts, mushrooms (porcini mushrooms), wholegrain products, coffee

B5 (pantothenic acid/ calcium D-pantothenate)
Energy metabolism (coenzyme A), hormone synthesis, wound healing
Liver, fish (herring), egg yolk, pulses (lentils, beans), wholegrain products, yeast, mushrooms, avocado

B6 (pyridoxine)
Protein metabolism, neurotransmitter formation, blood formation, immune system, nerve function
Meat (liver), fish (salmon), poultry, potatoes, bananas, peppers, nuts (hazelnuts), pulses, wholegrain products

B7 (biotin)
Energy metabolism (fat, carbohydrate, protein breakdown), skin, hair, nails
Liver, egg yolk, soybeans, oatmeal, nuts (peanuts), mushrooms, yeast

B9 (folic acid/calcium L-methylfolate)
Cell division, DNA synthesis, blood formation, nerve development (pregnancy), homocysteine metabolism
Green leafy vegetables (spinach, kale, lettuce), pulses (lentils, peas), liver, nuts (walnuts), oranges, tomatoes, potatoes, wholegrain products, fortified foods

B12 (cobalamin)
Blood formation, nerve function (myelin sheath), DNA synthesis, energy metabolism (fat/amino acids), homocysteine metabolism
Meat (beef, lamb), liver, fish (salmon, herring), seafood, eggs, dairy products (cheese, quark)

How does a vitamin B deficiency manifest itself? - Symptoms and risk groups

Because B vitamins are involved in so many fundamental processes, a deficiency can lead to a variety of symptoms, which often begin non-specifically [1]:

General symptoms: Persistent tiredness, fatigue, poor performance, concentration and memory problems, depressive moods, irritability, loss of appetite and sleep disturbances are common early signs.

Neurological symptoms: These are particularly characteristic of deficiencies in vitamins B1, B6 and especially B12. They range from tingling, numbness or burning sensations in the hands and feet (paraesthesia) to muscle weakness, muscle cramps, coordination disorders and unsteady gait (ataxia) to confusion, memory loss and severe nerve damage. With vitamin B12 deficiency, this neurological damage can be irreversible if it is not treated in time.

Skin and mucous membrane changes: Inflammation of the tongue (glossitis), torn corners of the mouth (rhagades), skin rashes (dermatitis), dry or scaly skin may indicate a deficiency of B2, B3, B6 or B7.

Anemia: A lack of vitamin B12 or folate (B9) leads to impaired formation of red blood cells. This results in so-called megaloblastic anemia, in which too few but too large and immature red blood cells are formed. Symptoms include pallor, fatigue, shortness of breath on exertion and palpitations. Pernicious anemia is a special form of vitamin B12 deficiency anemia caused by an autoimmune disease of the gastric mucosa in which the production of intrinsic factor is disrupted.

Specific deficiency syndromes: severe deficiency of B1 leads to beriberi, severe deficiency of B3 to pellagra.

Certain groups of people have an increased risk of vitamin B deficiency:

Vegans and vegetarians: Especially for vitamin B12, as it is found almost exclusively in animal products.

Older people: The absorption of vitamin B12 can be reduced in old age due to decreasing stomach acid production and other factors.

People with gastrointestinal disorders: Conditions such as celiac disease, Crohn's disease, ulcerative colitis or conditions following gastric or intestinal surgery can impair the absorption of B vitamins.

People with high alcohol consumption: Alcohol impairs the absorption and utilization of many B vitamins.

Pregnant women and breastfeeding mothers: Have an increased need for certain B vitamins, especially folate (B9).

People taking certain medications: Some medications (e.g. gastric acid blockers, metformin) can affect the absorption or metabolism of B vitamins.

Does it make sense to take vitamin B? When supplementation can help

For most healthy people who eat a balanced and varied diet, an additional intake of B vitamins via food supplements is generally not necessary. The body usually gets sufficient amounts from food.

However, supplementation can be useful or even necessary in certain situations:

On a vegan or strict vegetarian diet: vitamin B12 supplementation is essential for vegans to prevent deficiency symptoms.

In old age: B12 supplementation may be useful in cases of proven absorption disorders or insufficient intake.

During pregnancy and breastfeeding: The increased requirement, especially for folate (B9), is often covered by supplementation in order to prevent developmental damage to the child.

In the case of diagnosed deficiency or malabsorption: If there is a medically diagnosed deficiency or a disease that hinders absorption, targeted supplementation (often in higher doses or by injection) is necessary.

Risk factors: People with high alcohol consumption or certain chronic illnesses may benefit from supplementation, but this should be clarified by a doctor.

It is important not to supplement indiscriminately and in excessive doses. Too much folic acid can mask a vitamin B12 deficiency, for example, and excessive doses of vitamin B6 can cause nerve damage.

It is advisable to consult a doctor or therapist to clarify individual requirements and avoid possible risks or interactions.

Products such as Trilagavit (often prescribed by a doctor) or Neuro-B forte are examples of combination preparations that usually contain high doses of vitamin B1, B6 and B12 and are used specifically to support nerve function in cases of neuralgia, polyneuritis or deficiency states.

Alpha-lipoic acid application and NADH as valuable nutrients for new cell energy

The synergy formula: How NADH, ALA and B vitamins together revolutionize cell energy

While NADH (stands for nicotinamide adenine dinucleotide), alpha lipoic acid (ALA) and the B vitamins each play a decisive role in cell metabolism on their own, their full power often only unfolds when they work together. Their combined effects interlock like gears and create a powerful synergy that both optimizes energy production and protects the cells from damage. You can think of the cell as a high-performance engine: NADH provides the primary spark (electrons), the B vitamins and ALA provide essential components and cofactors for fuel processing, and ALA additionally functions as an important protection and maintenance system (antioxidant) [2].

Synergies in the antioxidant protection system

Energy production in the mitochondria is an intensive process that inevitably generates free radicals (ROS) as by-products. An effective antioxidant protection system is therefore vital for the survival of the mitochondria and the entire cell. Here too, NADH, ALA and B vitamins work synergistically:

ALA as a central network node: As already mentioned, ALA can not only scavenge radicals itself, but also regenerate other important antioxidants such as vitamin C, vitamin E and glutathione.It acts as a hub in the antioxidant network [3].

B vitamins as regeneration aids: The B vitamins provide crucial support for this network. Vitamin B2 (as FAD) is an essential cofactor for the enzyme glutathione reductase. This enzyme is responsible for converting used (oxidized) glutathione (GSSG) back into its active, protective form (reduced glutathione, GSH). Vitamin B3 (as a precursor of NADPH) is also required for this regeneration process [4].

NADH for less stress: Efficient energy production, supported by sufficient NADH and B vitamins, means that the mitochondria “leak” less and produce fewer excess free radicals. This relieves the antioxidant system from the outset [5].

In summary, the combination of these nutrients creates a multi-layered protective shield: direct neutralization of radicals by ALA, a powerful regeneration network for antioxidants (supported by ALA, B2, B3) and a reduction in the formation of radicals through optimized energy metabolism (supported by NADH and B vitamins). This comprehensive protection is particularly important for the energy-intensive mitochondria.

The result: Increased vitality and cellular resistance

This dual synergy, optimized energy production and enhanced antioxidant protection, forms the biochemical basis for noticeable improvements in well-being. It can manifest itself in:

Increased physical and mental vitality
Reduced tiredness and fatigue
Improved stress tolerance and resilience
Support cognitive functions such as concentration and memory
Promoting general cellular health and possibly slowing down cellular ageing processes.

Summarizing intake instructions

In general, ALA and NADH are often recommended to be taken on an empty stomach to optimize absorption, while vitamin B complex is often taken with meals to improve tolerability. However, the specific recommendations of the respective product manufacturer should be followed.

Activate your cellular energy for a more vital life

This journey into the world of cellular energy reveals the crucial importance of specific micronutrients for our vitality and well-being. NADH as an energy-rich spark, alpha-lipoic acid as a versatile protector and metabolic helper and the vitamin B complex as indispensable machinery for countless biochemical processes form a powerful trio. Their highly synergistic effect goes far beyond the sum of their individual functions: it optimizes energy production in the mitochondrial power plants, strengthens the cell's antioxidant protection system and thus promotes cellular resistance.

This understanding of cellular processes builds a bridge to the tangible effects that many people desire: more energy in everyday life, improved mental clarity and concentration, greater resilience to stress and a general increase in quality of life. Supporting cellular health is therefore an investment in your own performance and well-being at a fundamental level.

The knowledge gained enables you to make informed decisions for your own health. The first and most important step is always a holistic approach: a nutrient-rich, balanced diet, regular physical activity, effective stress management and sufficient sleep form the foundation for vital cells and the basis for normal energy metabolism in the human body.

Building on this, targeted supplementation with high-quality supplements containing NADH, alpha-lipoic acid and B vitamins can be a sensible additional strategy. This applies in particular if the diet does not fully cover the requirement, the body's own production decreases or there are special stresses or life circumstances (such as a vegan diet, advanced age, chronic illnesses).

However, it is essential to take this step consciously and responsibly. Food supplements are not miracle cures and are no substitute for a healthy lifestyle or necessary medical treatments. The selection of high-quality products and, above all, individual advice from a doctor, pharmacist or qualified therapist are essential in order to make the right choice, find the right dosage and rule out possible risks or interactions.

By proactively supporting your cellular health, starting with a solid foundation of healthy diet and lifestyle, supplemented by targeted nutrient supplementation following expert advice, you can activate the energy that lies within each of your cells and pave the way to a more vital and fulfilling life.

Sources:

[1] www.cme-kurs.de/erschoepfungssymptomatik-infolge-vitamin-b-mangels
[2] https://pmc.ncbi.nlm.nih.gov/articles/PMC7864294
[3] www.ncbi.nlm.nih.gov/books/NBK564301
[4] https://lpi.oregonstate.edu/vitamins/riboflavin
[5] https://pubmed.ncbi.nlm.nih.gov/16765926

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