B-Complex Vitamins : Myth or Science – 2

    There are many myths/rumors regarding vitamin Bs. Which one is true?   1. Could vitamin Bs boost of energy? Acting as coenzymes, Vitamin Bs assist enzymes in metabolizing nutrients to produce energy. Vitamin Bs play a role of catalysis and cannot provide energy directly. When the body lacks enough nutrients, it is no use to increase energy by adding vitamin Bs supplement. It’s like a car, even with an extra-powerful engine, if you don’t provide it gasoline, there is no way to make the car move forward. However, when the body is deficient in vitamin B, proper supplementation can actually enhance your metabolic output.   2. If I feel fatigue in the morning, should I take vitamin B-Complex? When you feel your energy level is low in the morning, the first approach is to have a nutrient-rich breakfast, which could naturally enhances your physical strength and spirit, and also provide you the needed energy for the day. However, the morning fatigue is also a warning sign, which reminds us to get enough rest, not just passively take vitamin Bs supplement to help physical strength or eliminate fatigue.   3. Taking vitamin Bs at night would cause insomnia? In fact, for people who lack vitamin Bs, taking vitamin Bs before going to bed will not cause the insomnia, instead it could be beneficial. Vitamins B1, B2, and B6 work together could help synthesize serotonin in the brain, allowing the conversion of tryptophan to niacin and melatonin to help sleep quality.   4. The higher the dose of vitamin B-Complex, the better? Vitamin Bs are water-soluble, and excess amounts usually are excreted by the body. It is only necessary to supplement the daily recommended intake. The so-called appropriate amount includes the intake from daily food. If the diet is unbalanced, an appropriate amount of additional Vitamin B-complex supplements is recommended. However, some vitamin B-complex supplements contain excessively high doses. The unnecessary quantities of B-complex vitamins may lead to negative effects, which are still needed to be evaluated.   5. Not having yellow urine means the vitamin Bs are complete absorbed? After taking vitamin B-Complex, you might have noticed your urine turning a yellowish color. This is because the nutrients ingested by the body will be absorbed by the stomach and then enter into the body, and the excess amount will be eliminated. Vitamin Bs are mainly water-soluble nutrients, so when the kidney is converted into urine, the only color-bearing vitamin in the B group, B2, dissolved therein, thereby producing yellowish urine. This is a normal phenomenon; no need to worry too much. Some of the vitamin B-Complex supplements advertised that the urine will not look yellowish after taking their product, the reason is just because the product may not contain vitamin B2.      
2020-03-31

B 群是神話還是科學 (下)

    坊間對於B群眾說紛紜,到底什麼是對的?   1. 增強精神旺盛吃 B 群? 維生素 B 群,是協助酵素代謝營養素的輔酶,是催化的角色,本身沒辦法供應能量。因此,假如身體缺乏均衡的營養素,單靠補充 B 群想要精神旺盛還是沒有作用的。這就像一部車,空有馬力超強的引擎,如果沒有吃油或車身不完整,車子一樣沒法前進。但當身體缺乏維生素 B 群時,適當的補充確實可以幫助更有效的代謝營養素。   2. 早上精神不濟吃B群? 早上精神不濟時,應該先吃一頓營養均衡的早餐,補充足夠的營養素,提供身體所需的能量,自然可以增強體力和精神。再者,晨起精神不佳,是身體發出的警訊,提醒我們要充足的休息,而不是消極的靠補充 B 群來補充體力消除疲勞。   3. 晚上吃 B 群會睡不著? 對缺乏維生素 B 群的人來說,睡前「適量」補充些B群,不但不會造成此一狀況,反而可能有益。維生素 B1、B2、B6 一起作用,可在腦中幫助合成血清素,讓色胺酸能轉換成菸鹼酸和褪黑激素,進而幫助睡眠品質。   4. B 群劑量愈高愈好?  維生素 B 群為水溶性,攝取過量只會排出體外,只必須補充每日建議攝取量即可。所謂的適量,就是包括從日常食物攝取,若飲食無法均衡,則需適量額外補充攝取維生素B群,有些 B 群強調非常高的劑量,補充過多並沒有好處,是否會讓人體產生負面影響,仍有待評估。   5. 尿尿不會黃黃的 B 群,才代表完全吸收? 服用 B 群後,小便顏色會變很黃,這是因為人體攝入的營養素,會經由腸胃吸收,進入體內,而後多餘的量會排除。 而 B 群主要是水溶性營養素,因此當經過腎臟轉化成尿液排除後,B群中唯一帶有顏色的維生素 B2 溶解於其中,因而產生黃色的尿液,這是正常現象不需過度擔心。某些標榜食用後尿液不會發黃的維生素B群,原因就只是它可能不含維生素 B2。    
2020-03-31

B-Complex Vitamins : Myth or Science – 1

    Modern people live on a tight schedule, with irregular eating habits and life styles, an over-tired condition has become the norm for many. There's already been a lot of media hype about the B Vitamins, and B-Complex Vitamins seem to be considered as the top choice for refreshing and recharging energy. To understand whether the B Vitamins toward energy supplement is a myth or a science, you must first understand what B-Complex Vitamins are.   B-Complex Vitamins refer to the eight water-soluble B vitamins (B1, B2, B6, B12, Nicotinic Acid, Folic Acid, Biotin and Pantothenic Acid). Each of the eight vitamin Bs has different responsibility, they help "convert" the ingested nutrients into the energy needed by the body. In other words, B vitamins cannot provide energy "directly”; rather, they help convert dietary energy into ATP (adenosine triphosphate), the form of energy that our body uses. a myth or a science, you must first understand what B-Complex Vitamins are.   The following list shows the effects of each of vitamin Bs on our body: Vitamin B1 – helps maintain normal energy metabolism. Helps maintain the normal function of the skin, heart and nervous system. Helps maintain a normal appetite. Vitamin B2 – helps maintain normal energy metabolism. Helps maintain skin health. Vitamin B6 – helps maintain normal metabolism of amino acids. Helps the formation of purple matter in red blood cells. Helps red blood cells maintain their normal form. Increase the health of the nervous system. Vitamin B12 – contributes to the formation of red blood cells. Improve the health of the nervous system. Nicotinic Acid – helps maintain normal energy metabolism. Improves the health of the skin, nervous system, mucous membranes and digestive system. Folic Acid – contributes to the formation of red blood cells. Helps the formation of nucleic acids and nuclear proteins. Helps the normal development and growth of the fetus. Biotin – helps maintain the normal metabolism of energy and amino acids. Helps the synthesis of fat and glycogen. Helps the synthesis of cockroaches. Improves the health of the skin and mucous membranes. Pantothenic Acid – helps maintain normal energy metabolism. Helps the health of the skin and mucous membranes. Helps body fat, cholesterol synthesis and metabolism of amino acids. Let’s put it this way, B vitamins are indeed essential for our body, but this does not mean that the supplementation of B vitamins will give us a powerful and significant energy surge. The real benefit of getting a sufficient amount of B vitamins is to provide cells and tissues with the nutrients needed to sustain energy, day after day, which is beneficial to the long-term health and well-being of the our body.   As for whether you need to supplement B vitamins, or who are more likely to lack of B vitamins, you can use the following information as the reference :   1. People with unbalanced diet are prone to lack of B vitamins : There are many foods containing B vitamins. All kinds of vegetables, fruits, milk, eggs, beans, fish, meat and nuts contain different vitamin B. A healthy, balanced diet is the best way to ensure adequate B vitamin intake. Vitamin B1 – can be found in whole grains such as brown rice, oats, corn, and lean meat. Vitamin B2 – rich in milk, dairy products, liver, alfalfa and dark green vegetables. Vitamin B6 – can be found in lean meat, liver, cabbage, egg beans, wheat germ, oatmeal and peanuts. Vitamin B12 – exists in animal foods such as beef, pig, chicken, clams, fish, eggs and their products.   2. For vegetarians and the elders, it is better to add B vitamins supplement : Vitamin B12 is mainly found in animal foods. Vegetarians who do not consume eggs, dairy, or fish are thought to be at particular risk of vitamin B deficiency. In addition, for elders, long-term antacids users, or people have partial gastrointestinal removal are very likely limited in their ability to absorb vitamin B12. Under this circumstance, the need of Vitamin B12 supplement is increased.   3. For drinkers and pregnant women, the demand for B vitamin is higher : B vitamins can help metabolism, so it is good to supplement more B vitamins for people who drink alcohol a lot. In addition, the need for vitamins is increased for pregnant women than the normal adults. In particular, folic acid helps the normal development and growth of the fetus, so it is recommended to take enough vitamin Bs during pregnancy.      
2020-03-12

B 群是神話還是科學 (上)

    現代人生活緊湊,加上不規律的飲食及生活習慣,疲憊已成常態。在大量媒體炒作下,B 群似乎已被認為是補充能量提神醒腦的首選。要了解 B 群是神話還是科學,首先得正確了解 B 群是什麼。   維生素 B 群主要由 8 種水溶性維生素所組成(B1、B2、B6、B12、菸鹼素、葉酸、生物素及泛酸)。8 種維生素 B 各司其職,將攝取的營養素「轉換」成身體所需的能量。換言之,B 群不能「直接」提供能量,而是以「間接」的方式,將膳食能量轉化為人體能使用的能量形式。   以下為維生素 B 群對人體分別的功效: 維生素 B1 – 有助於維持能量正常代謝。幫助維持皮膚、心臟及神經系統的正常功能。有助於維持正常的食慾。 維生素 B2 – 有助於維持能量正常代謝。有助於維持皮膚的健康。 維生素 B6 – 有助於維持胺基酸正常代謝。有助於紅血球中紫質的形成。幫助色胺酸轉變成菸鹼素。有助於紅血球維持正常型態。增進神經系統的健康。 維生素 B12 – 有助於紅血球的形成。增進神經系統的健康。 菸鹼素 – 有助於維持能量正常代謝。增進皮膚、神經系統、黏膜及消化系統的健康。 葉酸 – 有助於紅血球的形成。有助於核酸與核蛋白的形成。有助胎兒的正常發育與生長。 生物素 – 有助於維持能量與胺基酸的正常代謝。有助於脂肪與肝醣的合成。有助於嘌呤的合成。增進皮膚和黏膜的健康。 泛酸 – 有助於維持能量正常代謝。增進皮膚和黏膜的健康。有助於體脂肪、膽固醇的合成及胺基酸的代謝。   簡而言之,B 群的確對於人體是必需的,但這並不意味著補充 B 群維生素會給您帶來強大而明顯的能量激增。獲得足量 B 群的真正好處,是日復一日地為細胞和組織提供持續產生能量所需的營養,這對人體長期的健康和福祉是有益的。   至於需不需要補充 B 群,或什麼樣的人比較容易缺乏 B 群,可以借由以下幾點判斷:   1. 飲食攝取不均衡者,容易缺乏 B 群: 含有 B 群的食物非常多,各類蔬菜、水果、奶、蛋、豆、魚、肉及堅果類中皆含有不同的維生素 B,每日只要均衡攝取 6 大類食物,就可輕鬆獲取 B 群的營養。 維生素 B1 – 多存在於全穀類食物如糙米、燕麥、玉米等及瘦肉中。 維生素 B2 – 牛奶、奶蛋製品、肝臟、蛤蠣和深綠色蔬菜皆有豐富含量。 維生素 B6 – 瘦肉、肝臟、甘藍菜、蛋豆類、小麥胚芽、燕麥及花生等堅果類。 維生素 B12 – 存在於動物性食物如牛豬雞肉、蛤蠣、魚類、奶蛋及其製品。   2. 素食者及老年人,最好加強 B 群的補充: 維生素 B12 主要存在於動物性食物中,連奶蛋都不吃的素食者比較容易缺乏;而老年人、長期使用制酸劑或腸胃部分切除者,因對 B12 的吸收能力可能受到限制,故對維生素 B12 需求性提高。   3. 常喝酒者及孕婦,對 B 群的需求較高: B 群能幫助代謝,所以常應酬喝酒的人最好多補充。另外懷孕期間,維生素的需求量增加,尤其葉酸有助胎兒的正常發育與生長,所以建議懷孕期間攝取足夠的維生素 B。    
2020-03-12

Folate Benefits for Pregnancy ~ What You Should Know Beforehand

    Folate is a crucial nutrient for all of us: women, pregnant or not, and men as well. However, unless you’re a health-care professional, a nutritionist or a scientist, you might think folate is just a nutrient that pregnant women need. Indeed, adequate folate intake is important for expectant mothers. Supplement 400-800 mcg of folate daily could meet the needs for healthy growth and development of the baby and also for the needs of the mother herself. As for the upper intake level, it is generally recommended not to exceed 1 mg (1000 micrograms) per day. Folate is like a master switch in a physical process called the methylation cycle. This is the mechanism that allows our bodies to function by turning on and off the individual biological switches for a host of body systems. When folate is working optimally, it has a significant positive impact on the formation of red blood cells, the formation of nucleic acids and nucleoproteins, and helps the normal development and growth of fetus.   Folate cannot be synthesized by human body and must be obtained through diet or supplementation. The folate we obtain from the diet must be converted into its active form – called 5-MTHF before it can help power the methylation cycle and be used by human body. However, studies have found that 15-30% of people are lacking of ability to metabolize folate into the active form by themselves. As a result, a person could be eating all of the richest food sources of folate – liver, wheat germ, legumes, lentils, leafy green vegetables, asparagus, avocado, broccoli, etc. – and still lack of 5-MTHF.   That’s the reason that simply supplementing with just any general form of folate supplement may not be good enough. If your body is incapable of metabolizing folate into active form, eating vegetables or taking nutritional supplements is useless. What you need is the most active and bioavailable form of folate. Folate in foods can be easily destroyed during improper storage and excessive cooking and heat. Boiling in water can cause a 95 percent loss of folate. The folic acid provided by general dietary supplements is the second generation folate, which is synthetic, does not occur in nature but can be utilized by the human body as a precursor. However, it needs to be converted to active 5-MTHF with key enzyme. The second generation folate is cheap but has limited effects, and it is again not useful for people who cannot metabolize folate into the active form. 5-Methyltetrahydrofolate Calcium Salt is the third generation folate, which is the only folic acid derivative available on the market, and able to penetrate the body cells without the need of further metabolism process. However, this form is not recognized in Taiwan. The fourth generation patented folate – Quatrefolic®, is a natural reduced folate. Quatrefolic® has been shown higher bioavailability compared to 5-MTHF calcium salt and synthetic folic acid. Meanwhile, Quatrefolic® is 100 times more soluble in water than 5-MTHF calcium salt, and its absorption rate is 10 times higher than the general synthetic folic acid.   ActivFolate uses Quatrefolic®, the fourth generation folate, which has proven to have long lasting stability, super high water solubility, enhanced bioavailability as well as good safety. If you’re pregnant or of childbearing age, or you think you might be deficient in 5-MTHF, then supplementing ActivFolate could be your answer. You’ll get the best support for your body and enjoy many healthy benefits. ActivFolate also chose French-imported micro capsules and patented water-soluble fiber; it’s easy to swallow. Each batch of products have been tested by high standard third-party laboratories, and is the optimal source of folate supplementation for pregnant women.    
2020-02-17

孕婦補充葉酸前不可不知的重點

    葉酸是一種人人都需要的營養物質 : 女性,無論懷孕與否,男性亦是。然而,除非您是醫療保健專業人員、營養師或科學家,否則您可能會認為葉酸只是孕婦需要的營養素。的確,充足的葉酸攝入量對準媽咪來說很重要。每天需補充 400~800 微克的葉酸,可以滿足胎兒的需求和母親自身健康的需要。而上限 (Upper Intake Level) 部分,一般建議一天最多不要超過 1 毫克 (1000 微克)。葉酸就像一個身體過程的主開關,這是允許我們身體運轉的機制,透過打開和關閉身體系統的各個開關來運轉。當其呈現最佳化作用時,有助於紅血球的形成,核酸與核蛋白的形成,亦可幫助胎兒的正常發育與生長。   葉酸不能由人體自行合成,必須通過飲食或補充品獲得。 我們從飲食中獲得的葉酸必須轉化為其活性型式 – 稱為 5-MTHF – 才能幫助推動甲基化循環並為人體所利用。然而,研究發現,15-30% 的人本身無法代謝葉酸成為活性的型式。因此,一個人可能正在吃所有最豐富的葉酸食物來源 – 肝臟、小麥胚芽、豆類、綠色葉菜類、蔬菜、蘆筍、酪梨、西蘭花 – 但仍然缺乏 5-MTHF。   這就是為什麼單純的補充一般型式的葉酸也許不夠。若您無法產生活性葉酸,食用蔬菜或是一般的營養補充品也沒有幫助。您需要最活躍和生物可利用的葉酸型式。一般食物中的葉酸,容易在存放中迅速流失或被加熱烹調所破壞,水煮可能流失 95% 以上。而一般的營養品所提供的 folic acid,是第二代人工合成葉酸;便宜但效果有限,對於無法產生活性型式葉酸的人而言,完全沒有幫助。第三代的鈣鹽型式葉酸,在台灣屬於不合法的型式。至於第四代的專利活性型式 – Quatrefolic®, 是天然的還原葉酸;與 5-MTHF 鈣鹽和合成葉酸相比,具有更高的生物利用度。同時,Quatrefolic® 在水中的溶解度是 5-MTHF 鈣鹽的 100 倍,其吸收率是普通合成葉酸的 10 倍。   孕喜葉酸即是採用 Quatrefolic® 第四代葉酸,具有持久的穩定性,超高的水溶性,增強的生物利用度以及良好的安全性。如果您正在懷孕或處於育齡年齡,或者您認為自己可能缺乏 5-MTHF,那麼補充 ActivFolate 就是您的解答。您將獲得對身體的最佳支持,並享有許多健康益處。孕喜葉酸亦採用法國超迷你膠囊,並添加專利水溶性纖維,方便易吞。每一批都經過第三方實驗室檢驗的高標準,對孕婦是最佳的補充葉酸來源。      
2020-02-17

5 Ways to Manage Holiday Stress

    Many people look forward to the holidays of Chinese New Year. While this time of year is meant to bring feelings of love and celebration, it's also the harbinger of holiday stress for many. In fact, according to some polls, more than 80% of people find the holiday season to be ‘somewhat’ or ‘very’ stressful. The combined effort of money spending, attending social events, and entertaining guests can quickly become too much to cope. In some cases, the increasing stress and anxiety may even lead to depression. Here are five tips to help you deal with holiday stress and anxiety so you can get through this festive time of year a lot easier.   1. Know Your Limit and Set A Realistic Budget Although spending money during the holiday season may be unavoidable, you can control how much you spend. Some of the stress you feel over the holidays may have a lot to do with financial pressure. To help prevent stress over money, plan ahead, review your finances, and come up with a realistic budget. Buying gifts shouldn’t affect your ability to pay your bills, nor should it result in costly credit card debt. Besides, don’t let the red envelope tradition during the Chinese New Year stress you out. Don’t be cheap on the red envelopes, but don’t bite off more than you can chew neither. You might get creative and think of ideas that don't involve too much money to show your love to the family, such a s spend more quality time with your parents or kids.   2. Stay Active and Keep Exercise Too often at the holidays you let regular exercise go by the wayside along with the rest of self-care. What you may not realize is that being active can elevate your mood and help you cope with stress. Exercise is recognized as an important stress-management tool that can keep your body and mind more stress-tolerant all the time. It stimulates the production of endorphins in the brain, which are brain chemicals that can trigger a positive feeling in the body, boosting mood and reducing feelings of anxiety and stress. Understandably, you might be too busy to exercise during the holidays. However, a 30-minute of workout three times a week to maintain a calm mental state is surely worthwhile.   3. Don’t Over-Commit  The holiday season is particularly stressful when you have too much on your plate. This might be the case if you're welcoming out-of-town guests and hosting family festivities. No one expects you to do it all, so don’t expect it of yourself. And everything doesn’t have to be perfect. Get your family involved and share the duties. Select those things that matter most and politely decline the things that don’t; know your limitations and learn how to say “no”. For example, instead of taking on the responsibility of preparing an entire meal alone, ask everyone to help. Or, if you feel that hosting an event at your home is too much, don't feel obligated to entertain relatives and friends.   4. Prepare for Conflict and Take Time for Yourself If you usually have conflict when you get together with your family, it's a good idea to be prepared for it. I'm not suggesting that you go looking for trouble, but rather, approach the situation with a sense of humor and remind yourself what you love about them. Remember that if you let every remark get under your skin, you’ll be miserable and stressed out the entire time. Set aside your differences, and learn to agree to disagree. It’s also important to make time for yourself so you can take a breather and clear your mind. You can go for a walk, listen to relaxing music, or get a massage to take your mind off while you juggle family obligations and social events.   5. Extra Support from Nutrition Foods can help tame stress in several ways. A healthy diet can help counter the impact of stress by shoring up the immune system and lowering blood pressure. Besides, if you are one of those individuals who often gets sick during the holidays, you should know immune function and stress are a double-edged sword. When you are under stress, your immune system might not function optimally to protect you from common germs. If you know your body are this kind, you should take extra care to wash your hands frequently, exercise and rest regularly, and adopt a nutrient-rich diet to boost your immune system, you might be able to get through the holiday stress and illnesses easier.    
2020-01-22

減緩假期壓力的五種方法

    大多人期待著農曆新年假期的到來。每年的這個時候原應是充滿愛和喜慶的感覺,但它同時也為許多人預示著壓力的到來。實際上,根據一些民意調查,超過 80% 的人認為新年假期是 “有點” 或 “非常” 有壓力。金錢的支出,加上頻繁的社交活動和人際互動,很快就會累積成難以承受的壓力。在某些情況下,壓力和焦慮的增加甚至可能導致憂鬱等身心症。以下的五個技巧可幫助您應付假期的壓力和焦慮,讓您較輕鬆度過這一年中喜慶的節日。   1. 知道自己的極限,設定可行的預算 儘管在假期期間花錢是不可避免的,但是您可以控制花多少錢。您在假期中感到的一些壓力常與財務壓力有很大關係。為了避免金錢壓力,請提前規劃,清楚您的財務狀況,並了解切實可行的預算。購買禮物不該影響您的帳單支付能力,也不該導致昂貴的信用卡債務。此外,在農曆新年期間,不要讓紅包傳統帶給您過度的壓力。包紅色不宜小氣,但也不要打腫臉充胖子。您也可以使用創意,用不花大錢的方式向家人表達愛意,例如多花時間陪伴您的父母或孩子。   2. 保持活躍,維持運動 在假期裡,您經常把常規運動與其餘的自我保健擱在一旁。您可能沒有意識到的是,運動可以保持好情緒並幫助您對抗壓力。運動被認為是重要的壓力管理工具,可以使您的身心保有更大的壓力承受能力。它刺激大腦中內啡肽的產生,內啡肽是一種大腦化學物質,可以誘發人體內的正能量,提升情緒,減輕焦慮和壓力感。在假期忙得不可開交是可以理解,但透過每週 3 次 30 分鐘的運動就得以保持良好穩定的精神狀態,肯定是值得的。   3. 不要把責任強加在自己肩上 當您手上的事過多,假期壓力肯定特別大。如果您還需要招待外地來的客人並操辦家庭種種聚會活動,可能就是這種情況。沒有人期望您能做到一切,所以不要給自己過多的壓力。事事不見得一定要完美,讓您的家人參與並分擔責任。選擇重要的事物,禮貌地拒絕無關緊要的事物;了解您的極限,並學習如何說 “不”。例如,與其單獨承擔準備一頓飯的責任,不如要求家人提供幫助。或者,如果您覺得在家裡舉辦活動太麻煩,招待親戚和朋友其實不是您的義務,別給自己太大的壓力。   4. 為衝突做準備,留點時間給自己 如果您在與家人團聚時常起衝突,不妨為此做好準備。並不是建議您去找麻煩,而是可提前準備好以幽默的態度去應對,並提醒自己家人間的愛才是最重要的。請記住,如果讓每句話都可以激怒您,那麼您將一整個假期都感到痛苦和壓力。拋開人與人之間的歧見,學習同意不同意。此外, 騰出時間給自己也很重要,這樣可以喘口氣使頭腦清醒。您可以散步,聽聽輕鬆的音樂,或者做做按摩,在兼顧家庭義務和社交活動之中,得空放鬆身心。   5. 補充營養,增強免疫系統 食物可以以多種方式幫助壓力的舒緩。健康的飲食可以透過增強免疫系統和降低血壓來幫助緩解壓力。此外,如果您是那些經常在假期中生病的人之一,那麼您應該知道免疫功能和壓力是一把雙刃劍。當您承受壓力時,您的免疫系統可能無法發揮最佳功能來保護您免於受到常見細菌的侵害。如果您知道自己是這種體質,則應格外小心,要經常洗手,規律運動與作息,並採用營養豐富的飲食來增強免疫系統,如此,您也許得以較輕鬆的對抗假期中的壓力和疾病。    
2020-01-22

天然形式的活性維生素B12 – 您吃對了嗎?

    維生素 B12,又稱為鈷胺 (cobalamin),是一重要的水溶性維生素,有助於紅血球的生成,增進神經系統的健康,以及其他身體重要的生理機能。若 B12 缺乏,對於人體會產生重大的衝擊。因此,為避免身體缺乏,藉由營養品補充為一有效預防的方式。   然而,市面上的維生素 B12 營養補充品,主要可區分為兩大形式,包含甲鈷胺(methylcobalamin) 與氰鈷胺 (cyanocobalamin) 。兩種形式的差異甚大,也決定了食用後的成效。此兩種形式有著大致相同的結構,都包含金屬鈷離子在結構中,但有著不同的分子鍵結於鈷離子上。甲鈷胺 (methylcobalamin) 有著甲基化 (methyl) 的結構,氰鈷胺 (cyanocobalamin) 則是氰化物 (cyanide) 的結構。   氰鈷胺 (cyanocobalamin) 是一人工合成形式的維生素 B12,並非天然存在於食物中的形式。 此一形式的維生素 B12,為市面上大多數營養補充品的形式,成份穩定而且廉價。   當氰鈷胺 (cyanocobalamin) 進入體內後,需要經過轉化為甲鈷胺 (methylcobalamin) 或是線嘌呤胺素 (Adenosylcobalamin),此兩種形式才是人體內的活化形式維生素 B12。而氰鈷胺轉化時,需3種不同生化步驟反應,並且此步驟的反應仍依賴其他的維生素與輔酵素,因此為了轉化作用,會消耗更多的體內其他營養素。氰鈷胺在體內轉化為甲鈷胺所需的甲基,部分會從 SAM 而來,SAM 分解後就喪失原本其所肩負的功能。事實上,維生素 B12 的其中之一功能就是促進 SAM 的生成,而非消耗 SAM。   不像氰鈷胺,甲鈷胺 (methylcobalamin) 是一天然形式的維生素 B12,能經由食物中或是高品質的營養補充品來獲得。甲鈷胺 (methylcobalamin) 與氰鈷胺 (cyanocobalamin) 的另一重要差異性,在於食用後的吸收率以及在體內的利用率。研究發現,氰鈷胺 (cyanocobalamin) 食用後經由尿液流失的速度是甲鈷胺 (methylcobalamin) 的三倍,代表甲鈷胺 (methylcobalamin) 更能被人體所利用以及保存。甲鈷胺與氰鈷胺相比較,更能大幅為人體細胞所吸收利用。食用氰鈷胺後,一開始血液中上升的速度有可能比甲鈷胺快,但短時間內,其大部分會流失,而甲鈷胺在能穩定地提供細胞中的 B12 含量上升以及供人體所持續利用 (1)。   根據這些研究的結果證實,天然的活性形式維生素 B12 – 甲鈷胺 (methylcobalamin),才是營養品中最佳的 B12 來源。而甲鈷胺的維生素 B12,在許多的臨床治療上,更發現有獨特的作用,而這些功能是氰鈷胺 (cyanocobalamin) 所沒有的功效 (2) (3) (4)。   研究文獻參考: 1. Okuda K, Yashima K, Kitazaki T, Takara I. Intestinal absorption and concurrent chemical changes of methylcobalamin. J Lab Clin Med. 1973 Apr;81(4):557-67. PubMed PMID: 4696188. 2. Kelly G. The co-enzyme forms of vitamin B12: Toward an understanding of their therapeutic potential. Alt Med Rev. 1997;2(6):459-471. 3. Tsao C, S, Myashita K, Influence of Cobalamin on the Survival of Mice Bearing Ascites Tumor. Pathobiology 1993; 61:104-108. 4. Tetsuya Watanabe, Ryuji Kaji, Nobuyuki Oka, William Bara, Jun Kimura, Ultra-high dose methylcobalamin promotes nerve regeneration in experimental acrylamide neuropathy, Journal of the Neurological Sciences, Volume 122, Issue 2, April 1994, Pages 140-143, ISSN 0022-510X.    
2020-01-03

保健食品聰明吃

    現代人普遍外食,除了高油、高鹽、高糖的飲食陷阱外,營養攝取也不易均衡。同時,再加上工作壓力,慢性疲勞、疼痛、精神萎靡都是常見症狀,這也造就了現代人習慣以保健食品來補足身體所需。若老是感到疲倦、睡不飽,經常感冒、生病不容易好,這些可能都是身體發出的警訊。建議首要向專科醫師診斷諮詢,了解個人健康狀態,以利對症下藥。   許多民眾認為只有西藥才會產生副作用,保健食品很溫和不會對身體有害,這觀念不完全正確。台灣人愛吃保健食品,根據統計,一年可吃掉1千億元保健食品。常見民眾「求好心切」每天吃進多種保健食品,但保健食品大部分是複方,許多基礎成分容易重複出現,營養素攝取過量的結果,對身體反而是一種負擔。且保健食品多數已經經過濃縮、萃取等加工程序,濃度已高於天然食物,多食無益。尤其是患有特定疾病及固定服用藥物民眾,如要補充保健類或健康食品,最好先詢問醫療專業人員,依照個人身體狀況及需求來選擇。   建議民眾吃保健食品時掌握兩大原則: 原則1:適量適時 – 保健食品有劑量高低區分,很多人以為既然要吃,劑量愈高愈好,實則不然,還是要依照每個人的需求和日常飲食習慣而定。可藉由營養師或藥師的專業諮詢,針對個人飲食習慣與生活型態進行綜合性評估,選擇合適且必要的保健食品類型與劑量,符合身體所需才是維持健康的關鍵。此外,保健食品食用的時間點依特性不同,有的適合空腹吃,有的飯後食用較佳,請依照使用說明,才能達到最好的吸收效果。許多強調國外醫療等級的營養品,給予非常高劑量,吃了短時間有感,但長時間會於身體的影響卻無法評估。營養補充品是在正常飲食下,給予額外不足的補充,但不應該一昧的崇尚高劑量,需在醫療人員評估下使用才是正確的習慣。 原則2:清楚含量及用量 – 市售的保健食品都有營養標示,一定要看清楚營養標示的含量,以及一天吃的量為多少。在選購時,檢視產品包裝標示各項維生素與礦物質含量、每日攝取參考值等;另可以參考國民健康署訂定「國人營養素參考攝取量」表。或經由專業醫療人員給予個人健康狀況評估後,給予適合個人健康狀況的補充建議,以避免攝取過量。   營養師與醫師皆強調,營養保健食品是食品。聰明吃保健食品,才能吃得健康又安心。  
2020-01-03