THE ENDOMETRIOSIS DIET THAT HELPS HEALING: THE B VITAMINS

The “complex” B’s are actually a group of eleven separate but interrelated vitamins. They are vitamin B1 (thiamine), B2 (riboflavin), B6 (pyridoxine), B3 (niacin), B12 (cobalamin), pantothenic acid, biotin, folic acid, choline, inositol, and PABA (para-aminobenroic acid). All B vitamins are intimately involved with the breakdown of carbohydrate, protein, and fat in the body, powering the mechanisms that release energy to the muscle cells. B6 has been shown to influence the release of the brain’s neurotransmitters dopamine and serotonin and may be the most critical vitamin for women. These neurotransmitters regulate mood, and a lack may cause a sense of agitation or depression. Folic acid and B12 are instrumental in red blood cell production, and red blood cells, in turn, transport oxygen to muscles. Research on choline points to some evidence that this vitamin is linked to brain chemistry and may be a factor in memory retention. Physical activity, alcohol, refined sugar, birth control pills, and emotional stress deplete B vitamins, and since they aren’t stored in the body, the more active or under stress you are, the more you need.These vitamins not only regulate the menstrual cycle but are also crucial for the well-being of women with endometriosis and have been known to help lessen symptoms of PMS. To begin, B vitamins are implicated in liver function and in the synthesis of estrogen. This hormone is broken by the liver into a more benign form, called estriol, which will not make cells proliferate. Undegraded estrogen, called estradiol, is closely linked to endometriosis as well as to cases of fibrocystic disease and breast cancer, uterine fibroids, and heavy menstrual flow. If a woman’s diet is poor in B complex vitamins, liver function is impaired and more estradiol enters the system, causing greater endometrial inflammation.Women who are taking oral contraceptives, arc pregnant and/or lactating, and those with endometriosis are all subject to greater B complex needs because of altered or unbalanced hormonal states. An intake of these vitamins should help to elevate moods, control fluid retention, and improve hair and skin qualityDosage: B complex is best taken in a balanced-formula pill. Taking an overload of one of these vitamins may increase the need for the others. Since these vitamins arc water-soluble, you’ll do best to rake them with meals. A full stomach will also offset any side effects of the dosage, such as mild nausea. To keep mood and hormones balanced harmoniously, endometriosis sufferers should begin with a 100-mg B complex tablet, with an additional 50-200 mg of B6. From the two weeks before the menstrual cycle, increase vitamin B6 intake to 500 mg and take it along with B complex and magnesium tablets. This combination should help reduce estrogen overloading. It’s a good idea not to take a high-dosage vitamin C supplement at the same time you are taking the B’s. Vitamin C in large quantities tends to destroy B12.Best selection of foods with B vitamins: These critically important vitamins are often sacrificed by overcooking, canning, overprocessing, and long-term storage—an unfortunate byproduct of the modem food industry. It may not be an intentional disservice, but nevertheless, we are sometimes consuming prepackaged foods that are poor in B complex vitamins when they should  be naturally B complex rich. Strive, then, for the freshest food products. To benefit most, the best sources are liver, brewer’s yeast, whole grains (wheat bran, rice bran, and oatmeal), soybeans, peanuts, peas, lima beans, dark leafy vegetables, tuna, turkey, veal, asparagus, walnuts, and raw pecans.*79\43\4*

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