Inspirational quotes and thoughts to inspire you.

"Take warning from the misfortunes of others, so that others need not have to take warning from your own." Saadi, Rose Garden 13th century

"Therefore I say to you, whatever things you ask believe that you have received them and you will receive them. " Mark 11:24

"Never limit your view of life by any past experience." Ernest Holmes, The Science of Mind

"Try working with this affirmation; repeat it several times today: 'I courageously walk in the truth of my real self, no matter how wonderful it is." Mary Manin Morrissey

"We either make ourselves miserable, or we make ourselves strong. The amount of work is the same." Carlos Castaneda

"Unless we change our direction, we are likely to end up where we are headed." Old Chinese Proverb

Lessons From Geese

(Transcribed from a speech given by Angeles Arrien at the 1991 Organizational Development Network, based on the work of Milton Olson.)

Fact 1: As each goose flaps its wings, it creates an "uplift" for the birds that follow. By flying in "V" formation, the whole flock adds 71% greater flying range than if each bird flew alone.

Lesson: People who share a common direction and sense of community can get where they are going quicker and easier, because they are traveling on the thrust of one another.

Fact 2: When a goose falls out of formation it suddenly feels the drag and resistance of flying alone. It quickly moves back into formation to take advantage of the lifting power of the bird immediately in front of it.

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Lesson: If we have as much sense as a goose, we stay in formation with those headed where we want to go. We are willing to accept their help, and give our help to others.

Fact 3: When the lead goose tires, it rotates back into the formation and another goose flies into the point position.

Lesson: It pays to take turns doing the hard tasks and sharing leadership. As with geese, people are interdependent on each other's skills, capabilities and unique arrangements of gifts, talents or resources.

Fact 4: The geese flying in formation honk to encourage those in front to keep up their speed.

Lesson: We need to make sure our honking is encouraging. In groups where there is encouragement the production is greater. The power of encouragement (to stand by one's heart or core values and encourage the heart and core of others) is the quality of honking we seek.

Fact 5: When a goose gets sick, wounded or shot down, two geese drop out of formation and follow it down to help or protect it. They stay with it until it dies or is able to fly again. They they launch out with another formation or catch up with the flock.

Lesson: If we have as much sense as geese, we will stand by each other in difficult times as well as when we are strong.

Angeles Arrien is the author of The Four-Fold Way: Walking the Paths of the Warrier, Teacher, Healer, and Visionary (HarperSanFrancisco) and Signs of Life: The Five Universal Shapes and How to Use Them (Arcus Publishing).

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Blaming others for the pain we feel each time someone fails to live up to our expectations is no different than burning our tongue on coffee that's too hot to swallow, and then calling our cup an idiot! - Guy Finley

Unfulfilled expectations always cause problems.

Having expectations in our culture is expected. We are brought up that way. Having great expectations sounds great however when the expectation is unfulfilled, we bitch, we moan, we become disappointed. That is a problem for most people.

For example, if I expect you to love me a certain way and your love doesn't show up that way for me, I will most likely be disappointed. A better way might be to strive to get the need of being loved fulfilled by allowing your love partner to love you the way they love you. Your need to be loved a certain way is not a healthy need, it is only and always an unrealistic expectation.

Another disappointing thing about expectations is that they often do not come true. One love partner knows the expectation. The other love partner doesn't know the expectation of the other. Expectations are in the eye of the beholder. Can you see the problem?

Needs must be communicated. Expectations are rarely ever communicated. Needs can be cussed and discussed. You must give careful thought to what needs must be fulfilled for you to know you have a healthy love relationship.align="center"

"Expect the best," is certainly a better attitude than the alternative. Some say, "If you always expect the best for your relationship, everything will work out better." This is a myth. It will work out the way it works out and you will be disappointed because it didn't work out the way you expected it to. You don't always get what you expect.

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We often expect our love partner to make the best choices for themselves and our relationship and when they are not our choices, we often get angry or disappointed. . . or both. Most people call this situation a problem: a problem we create by our expectations.

Try this: "No expectations, fewer disappointments!" It's that simple. Not easy. Simple.

By considering a new point of view, by changing our thinking about expectations, we open ourselves up to whatever good the 'us' of the committed you and me may be working on together at the time. Since we are detached from the way things need to work out, we may be surprised by the result. Even when we imagine the very best, we are often surprised, because if there were shades of doubt present in our imaginings, things may turn out better than we imagined. . . or worse.

Once we learn to identify our own individual, healthy needs, we must also learn not to be attached to the expectation of how those needs get fulfilled. This will always generate lots of surprises. That is when the adventure begins; the adventure the heart was crying for. Surprises create a sense of adventure; surprises you can enjoy together; surprises that create new and exciting possibilities for the two of you to experience.

Some of the surprises may show up as challenges for the relationship. They bring couples together and give them something to share. When two people really love each other and are committed to work together, those kind of surprises create the kind of conversation that empowers both love partners to continue to self-inquire, to investigate their curiosities about what they can do to stand together, to be challenged by the surprise and know that everything is going to be okay.

Problems are not to break us. Working together on problems makes us stong.

While there is something to be said about "expecting the best," we must remember that disappointment comes from unfulfilled expectations. This does not mean that when your expectations do not get met, that the results are always bad. It only means that if your expectations don't get met. Disappointment usually follows.

By thinking in terms of needs instead of expectations, we create vulnerability. Having needs with no expectations about how they will be fulfilled causes us to feel vulnerable. We have more to lose because now we know what we want. The outcome is less predictable. There is some risk involved. And we have a responsibility for getting our needs met.

Never give yourself away in the relationship. By "give yourself away," I mean making sacrifices that conflict with what you need from the relationship. Never sacrifice your own personal integrity with regard to getting your needs met. The healthier image you have of yourself, the less likely this will occur.

There is a difference between duty and responsibility. When duty does not meet our needs, it is something to be avoided. For example, if there are children in the relationship you have a responsibility to take care of them. When it feels like duty, you have a responsibility to take care of your need to not have it feel like duty.

We all experience the need to have healthy choices exercised and when they don't show up in our relationship, we either choose to have conversations about them or not. If the choices are abusive and therefore unacceptable, we begin to think about making a responsible choice to leave the relationship. However, always picking our lover apart because their choices are not the ones we would make can only point the relationship in the wrong direction.

If we could accept the notion that everyone is doing the best they can, regardless of whether their choices are our choices, our attitude about our relationship would improve and perhaps the relationship we have would become the relationship we enjoy being in.

We must learn to distinguish between expectations and needs. Everyone has a need to be loved, to be understood, to be accepted and to be forgiven when necessary. For us to have expectations about how those needs get fulfilled can only cause disappointment.

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The number one problem in relationships is undelivered communication. It's the things we don't communicate because the last time we did, it caused a confrontation, argument, anger, frustration and we want to avoid these feelings so we stuff them. The next thing you know is, your partner didn't take out the garbage and you want a divorce and it's not about the garbage.

In my opinion, the number two problem in relationships revolves around unfulfilled expectations.

So, how do you sidestep the disappointment that always comes from unfulfilled expectations? Who wins the "expectations versus needs" dilemma? Needs, of course! You focus on your needs and make a commitment to never have any undelivered communication about them. Talk about what you need with your partner. Express your needs with love.

Unfulfilled expectations always cause problems.

We often call things that happen that cause disappointment, problems. To avoid disappointment or problems. . . as best you can, have no expectations, good or bad. When you have expectations there are never any surprises because the outcome is almost always predictable.

Disappointment follows unfulfilled expectations. The predicaments that follow are predictable. If your relationship is not full of surprises, it is most likely very boring and may border on being unhealthy. Having healthy needs is a natural and creative attitude to embrace.

It is important to allow your love partner the freedom to fulfill your needs in their own best way.

What you can be with in life lets you be!

When you know what you need from your relationship and can express those needs to your partner and be okay with allowing them to love you the way they can love you, you will see a shift in your relationship that goes far beyond what you ever could have imagined!

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next: What to Do? What to Do? Thoughts on the Dilemma of Choice!

An interview with Internet addiction expert, Dr. Kimberly Young, on different aspects of Internet addiction.

Psychologist Kimberly Young Calls 'Net Mania an Illness

He may not be wild-eyed or foaming at the mouth, but an Internet addict probably lurks in your midst. So said Dr. Kimberly Young, a professor of psychology at the University of Pittsburgh in Bradford, Pa., in an interview with Computerworld.

After a three-year study of 396 'net addicts — whose average time online per week is 38 hours — Young concluded that there is an illness among us. Young's findings, and subsequent recommendation that the phenomenon be added to medical books, are controversial. But, she said, "I didn't start this to make trouble."

CW: Why does Internet addiction happen?

Young: Fantasy games and chat rooms are exciting. Beats real life. A lot of addictions are based on pleasure-seeking behavior. It's not the alcohol people like, but what it does to them. The Internet has become an escape mechanism for some people. For people who don't get addicted, it's just a tool. They don't see the fuss.

CW: Your study was conducted over three years. Could you see the addiction growing in people?

Young: I did see that. They called me when they were at end of their rope. They wanted validation because no one believes it's real.

CW: You presented your findings to the American Psychological Association in August 1996. How were you received?

Young: I'd say "mixed." I have a lot of supporters out there. I get a lot of people from the computer science field [who] concur. They recognized it as a problem years ago, but no one took it seriously until it hit the commercial market. Other people say I'm blowing it out of proportion. I don't necessarily compare Internet addiction to drug abuse. It's more like pathological gambling — a behavior addiction [where] things can get out of hand.

CW: Isn't it a long, arduous process to revise mental health standards?

Young: There was a man named [Robert] Custer who in the early 1980s developed the idea of compulsive gambling, and no one believed him. It took 14 years from his original statements [until the illness's] inclusion in the medical lexicon. It will take a decade or two for research to be conducted [about Internet addiction].

The criticism is based on opinion. [Skeptics] have done no research that disconfirms it exists; they just don't agree with it. I'm not saying it's a rapid epidemic. But there's a tool out there that's causing problems. There are enough cases where you have to say, "Wait a minute." This is not like a phone or a television. It allows people to create new relationships and abandon marriages.

CW: Given that most people on the Internet access it from work — or at least that's where they get their first taste — what responsibilities does the employer have here?

Young: To figure out good policies on Internet use. Employees are going to use it for personal things. They just are. The problem is, it's so easily misused, and the company fires you right away if you [abuse 'net privileges]. That is not a good answer. Companies need to know they're presenting a temptation. Employee assistance programs need to get involved with this addiction. Telling an alcoholic to stop drinking doesn't work. They need intervention. I encourage companies to consider that, when you give employees online access, there will be some who have problems with it. You need to devise an intervention instead of just firing them.

CW: Will treatment for Internet addiction become a standard health benefit 10 years from now? Young: There will be some validation of the illness. I'm just not sure what form that will take.

Source: ComputerWorld.com

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next: Computer and Cyberspace Addiction
~ all center for online addiction articles
~ all articles on addictions

• Watch the video on Preventing Your Child from Becoming a Narcissist

I remember the day I died. Almost did. We were in a tour of Jerusalem. Our guide was the Deputy Chief Warden. We wore our Sunday best suits - stained dark blue, abrasive jeans shirts tucked in tattered trousers. I could think of nothing but Nomi. She left me two months after my incarceration. She said that my brain did not excite her as it used to. We were sitting on what passed as a grassy knoll in prison and she was marble cold and firm. This is why, during the trip to Jerusalem, I planned to grab the Warden's gun and kill myself.

Death has an asphyxiating, all-pervasive presence and I could hardly breathe. It passed and I knew that I had to find out real quick what was wrong with me - or else.

How I obtained access to psychology books and the internet from the inside of one of Israel's more notorious jails, is a story unto itself. In this film noire, this search of my dark self, I had very little to go on, no clues and no Della Street by my side. I had to let go - yet I never did and did not know how.

I forced myself to remember, threatened by the immanent presence of the Grim Reaper. I fluctuated between shattering flashbacks and despair. I wrote cathartic short fiction. I published it. I remember holding myself, white knuckles clasping an aluminum sink, about to throw up as I am flooded with images of violence between my parents, images that I repressed to oblivion. I cried a lot, uncontrollably, convulsively, gazing through tearful veils at the monochrome screen.

The exact moment I found a description of the Narcissistic Personality Disorder is etched in my mind. I felt engulfed in word-amber, encapsulated and frozen. It was suddenly very quiet and very still. I met myself. I saw the enemy and it was I.

The article was long winded and full of references to scholars I never heard of before: Kernberg, Kohut, Klein. It was a foreign language that resounded, like a forgotten childhood memory. It was I to the last repellent details, described in uncanny accuracy: grandiose fantasies of brilliance and perfection, sense of entitlement without commensurate achievements, rage, exploitation of others, lack of empathy.

 

I had to learn more. I knew I had the answer. All I had to do was find the right questions.

That day was miraculous. Many strange and wonderful things happened. I saw people - I SAW them. And I had a glimmer of understanding regarding my self - this disturbed, sad, neglected, insecure and ludicrous things that passed for me.

It was the first important realization - there were two of us. I was not alone inside my body.

One was an extrovert, facile, gregarious, attention-consuming, adulation-dependent, charming, ruthless and manic-depressive being. The other was schizoid, shy, dependent, phobic, suspicious, pessimistic, dysphoric and helpless creature - a kid, really.

I began to observe these two alternating. The first (whom I called Ninko Leumas - an anagram of the Hebrew spelling of my name) would invariably appear to interact with people. It didn't feel like putting a mask on or like I had another personality. It was just like I am MORE me. It was a caricature of the TRUE me, of Shmuel.

Shmuel hated people. He felt inferior, physically repulsive and socially incompetent. Ninko also hated people. He held them in contempt. THEY were inferior to his superior qualities and skills. He needed their admiration but he resented this fact and he accepted their offerings codescendingly.

As I pieced my fragmented and immature self together I began to see that Shmuel and Ninko were flip sides of the SAME coin. Ninko seemed to be trying to compensate Shmuel, to protect him, to isolate him from hurt and to exact revenge whenever he failed. At this stage, I was not sure who was manipulating who and I did not have the most rudimentary acquaintance with this vastly rich continent I discovered inside me.

But that was only the beginning.

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next: My Woman and I

A journal of Sam Vaknin, a self proclaimed narcissist. Read his story about living with narcissism and all life as a narcissist entails.

• How I "became" a Narcissist (The Genesis of Narcissism)
• My Woman and I (Narcissists and Women)
• Narcissist, the Machine (The Narcissist's Self-Image)
• The Narcissist is Looking for a Family
• The Magic of My Thinking (Narcissism and Magical Thinking)
• The Music of My Emotions (Narcissism and Emotions)
• I Love to be Hated (Narcissism and Masochism)
• Grandiosity Deconstructed (Narcissism and Grandiosity)
• The Entitlement of Routine (Narcissism and Entitlement)
• Wasted Lives (Narcissism and Self-Defeat)
• The Split Narcissist (Narcissism, False and True Selves)
• The Anxiety of Boredom (Narcissism and Anxiety)
• A Great Admiration (Narcissism and Grandiose Fantasies)
• The Narcissist in Love (Narcissism and Love)
• Why do I Write Poetry? (Narcissism and Repressed Emotions)
• The Sad Dreams of the Narcissist (Narcissism and Dysphorias)
• The Lonely Narcissist (Narcissism and Schizoid Traits)
• The Green Eyed Narcissist (Narcissism, Jealousy, and Envy)
• The Discontinuous Narcissist (Narcissism and Dissociation)
• Dr. Jackal and Mr. Hide (Somatic vs. Cerebral Narcissists)
• Portrait of the Narcissist as a Young Man
• Pseudologica Fantastica (Narcissism and Compulsive Lying)
• I Cannot Forgive (The Narcissist as Predator)
• The Ghost in the Machine (Narcissism and Rootlessness)
• That Thing Between a (Narcissistic) Man and a Woman
• The Malignant Optimism of the Abused (Victims of Narcissists)
• No One Counts to Ten (Narcissism and Defiance of Authority)
• The Ubiquitous Narcissist (Narcissism and Omnipresence)
• The Disappearance of the Witnesses (Narcissistic Reflection)
• Physique Dysmorphique (Narcissism and Body Dysmorphic Disorders)
• Being There (Narcissism and Selective Memory)
• Other People's Pain (Narcissism, Sadism, and Masochism)
• The Weapon of Language (Narcissists and Language)
• Studying my Death (Narcissism and Mortality)
• Beware the Children (Narcissists and Children)
• It is My World, Who are You? (Narcissism and Omnipotence)
• Conspicuous Existence (Narcissism and Omnipresence)
• The Self-Deprecating Narcissist (Narcissism and Sense of Humor)
• The Selfish Gene - The Genetic Underpinnings of Narcissism
• The Silver Pieces of the Narcissist (Narcissists and Money)
• A Holiday Grudge (Narcissists and Happiness)
• Ideas of Reference (Narcissism and Paranoia)
• The Delusional Way Out (Narcissists and Deficient Narcissistic Supply)
• For the Love of God (Narcissism and Religion)
• The Opaque Mirror (Narcissism and Reality)

• Narcissistic Routines (Narcissism and Compulsive Acts)
• Pathological Narcissism - A Dysfunction or a Blessing?
• The Losses of the Narcissist (Narcissism and Self-Destruction)
• Transformations of Aggression (Narcissism, Rage, Envy)
• Chronos and Narcissus (Narcissists and their Protégés)
• The Labors of the Narcissist (Narcissism in the Workplace)
• The Objects of the Narcissist (Narcissism and the Inanimate)
• To Age with Grace (Narcissism in Old Age)
• Narcissism - Discussing Various Issues
• Grandiosity Hangover and Narcissistic Baiting
• The Energy of Self (Narcissism and Mental Energy)
• Whistling in the Dark (Narcissism and the Grandiosity Gap)
• The Embarrassing Narcissist (Narcissism is Laughable)
• Grandiosity and Intimacy - The Roots of Paranoia
• Losing for Granted (Narcissism, Losses, and Life Crises)
• Facilitating Narcissism (Narcissism and Social Skills)
• Telling Them Apart (How to Recognize a Narcissist)
• The Adrenaline Junkie (Narcissism as a Thrill Ride)
• Narcissism and Evil
• Narcissism, Substance Abuse, and Reckless Behaviours
• The Cyber Narcissist (Narcissists on the Internet)
• Abusing the Narcissist
• The Two Loves of the Narcissist
• The Professions of the Narcissist
• Misdiagnosing Narcissism - The Bipolar I Disorder
• Misdiagnosing Narcissism - Asperger's Disorder
• Misdiagnosing Narcissism - Generalized Anxiety Disorder
• Acquired Situational Narcissism
• The Narcissist's Reality Substitutes
• The Narcissist's Confabulated Life
• The Narcissist - From Abuse to Suicide
• The Narcissist's Object Constancy
• Back to La-la Land (Giving the Narcissist a Second Chance)
• The Cult of the Narcissist (The Narcissist as Guru)
• The Narcissist's Time
• The Misanthropic Altruist (Philanthropy as Sadistic Narcissism)
• Grandiosity Bubbles (Temporary Narcissistic Outbreak)
• The Depressive Narcissist (Narcissism, Depression, and Dysphoria)
• The Enigma of Normal People (Narcissists and Social Cues)
• Dr. Watson and Mr. Hastings (The Narcissist and His Friends)
• The Intermittent Explosive Narcissist (Narcissistic Injury and Rage)
• The Narcissism of Differences Big and Small
• Inner Dialog, Cognitive Deficits, and Introjects in Narcissism
• The Prodigy as Narcissistic Injury
• Indifference and Decompensation (as forms of Narcissistic Aggression)
• The Narcissist as Eternal Child
• Idealization, Grandiosity, Cathexis, and Narcissistic Progress
• The Narcissist's Inner Judge (Superego and Narcissistic Defenses)
• The Compulsive Giver

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next: How I "Became" a Narcissist

Vitamin B2 aka Riboflavin helps migraine headaches. Also, many with eating disorders have a Vitamin B2 and B6 deficiency. Learn about the usage, dosage, side-effects of Vitamin B2 (Riboflavin).

• Overview
• Uses
• Dietary Sources
• Available Forms
• How to Take It
• Precautions
• Possible Interactions
• Supporting Research

Overview

Vitamin B2, commonly called riboflavin, is one of eight water-soluble B vitamins. Like its close relative vitamin B1 (thiamine), riboflavin plays a crucial role in certain metabolic reactions, particularly the conversion of carbohydrates into sugar, which is "burned" to produce energy. Together, the eight B vitamins, often referred to as B complex vitamins, are also essential in the breakdown of fats and protein. In addition, B complex vitamins play an important role in maintaining muscle tone along the lining of the digestive tract and promoting the health of the nervous system, skin, hair, eyes, mouth, and liver.

In addition to producing energy for the body, riboflavin also works as an antioxidant by scavenging damaging particles in the body known as free radicals. These particles occur naturally in the body but can damage cell membranes, interact with genetic material, and possibly contribute to the aging process as well as the development of a number of health conditions such as heart disease and cancer. Antioxidants such as riboflavin can neutralize free radicals and may reduce or even help prevent some of the damage they cause.

Unlike other B vitamins, riboflavin is not found in many foods, so the most common cause of deficiency is lack of dietary intake, especially in the elderly. Symptoms of riboflavin deficiency include fatigue; slowed growth; digestive problems; cracks and sores around the corners of the mouth; swollen magenta tongue; eye fatigue; soreness of the lips, mouth and tongue; and sensitivity to light. Riboflavin is an important nutrient in the prevention of headache and some visual disturbances, particularly cataracts.

 

 

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Vitamin B2 Uses

Cataracts
[folic acid], and Dietary and supplemental vitamin B2, along with other nutrients is important for normal vision and prevention of cataracts (damage to the lens of the eye which can lead to cloudy vision). In fact, people with plenty of protein and vitamins A, B1, B2, and B3 (niacin) in their diet are less likely to develop cataracts. Plus, taking additional supplements of vitamins C, E, and B complex (particularly the B1, B2, B9B12 [cobalamin] in the complex ) may further protect the lens of your eyes from developing cataracts. (Note: no more than 10 mg per day of riboflavin should be used because levels above that could actually promote damage to the lens from the sun.)

Vitamin B2 for Migraine Headache
For many migraine sufferers, taking riboflavin regularly may help decrease the frequency and shorten the duration of migraine headaches. It is not clear how riboflavin compares to conventional medications used to prevent migraine headaches, however.

Burns
It is especially important for people who have sustained serious burns to obtain adequate amounts of nutrients in their daily diet. When skin is burned, a substantial percentage of micronutrients may be lost. This increases the risk for infection, slows the healing process, prolongs the hospital stay, and even increases the risk of death. Although it is unclear which micronutrients are most beneficial for people with burns, many studies suggest that a multivitamin including the B complex vitamins may aid in the recovery process.

Vitamin B2 for Eating Disorders
Levels of important nutrients are often quite low in people with anorexia or bulimia. At least 20% of people with anorexia admitted to a hospital for treatment are deficient in vitamins B2 and B6 (pyridoxine). Some research information suggests that as many as 33% of those with an eating disorder could be deficient in vitamins B2 and B6. Dietary changes alone, without additional supplements, can often bring vitamin B levels back to normal. However, extra B2 and B6 may be required (which will be determined by your doctor or nutritionist). Plus, B-complex vitamins may help alleviate stress and reduce symptoms of depression, frequently associated with eating disorders.

Anemia
Children with sickle-cell anemia (a blood disorder characterized by abnormally shaped red blood cells) tend to have lower levels of certain antioxidants including riboflavin. Studies also suggest that riboflavin supplementation may improve iron deficiency anemia by enhancing the response to iron.

Other
Low levels of riboflavin in the diet and/or riboflavin deficiency has been associated with rheumatoid arthritis, carpal tunnel syndrome, Crohn's disease, colon cancer, atherosclerotic heart disease, and multiple sclerosis. It is not clear, however, whether increased riboflavin in the diet or riboflavin supplements would help protect against any of these conditions except for, perhaps, carpal tunnel syndrome. There have been a couple of reports in the medical literature about a few individuals with carpal tunnel syndrome and low levels of riboflavin experiencing improvement in their symptoms by taking this B vitamin. More research for each of these conditions is needed.

 

 

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Vitamin B2 Dietary Sources

The best sources of riboflavin include brewer's yeast, almonds, organ meats, whole grains, wheat germ, wild rice, mushrooms, soybeans, milk, yogurt, eggs, broccoli, brussel sprouts, and spinach. Flours and cereals are often fortified with riboflavin.

Riboflavin is destroyed by light; therefore, items should be stored away from the light to protect their riboflavin content. This is the reason that many dairy companies switched from glass milk bottles to cartons and opaque containers.

While riboflavin is not destroyed by heat, it can be lost in water when foods are boiled or soaked.

 

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Vitamin B2 Available

Riboflavin is generally included in multivitamin preparations and in B-complex vitamins, and comes individually in 25-, 50-, and 100-mg tablets.

 

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How to Take Vitamin B2

As with all medicines, check with a healthcare provider before giving riboflavin supplements to a child.

Daily recommendations for dietary riboflavin are listed below.

Pediatric

• Infants birth to 6 months: 0.3 mg (adequate intake)
• Infants 7 to 12 months: 0.4 mg (adequate intake)
• Children 1 to 3 years: 0.5 mg (RDA)
• Children 4 to 8 years: 0.6 mg (RDA)
• Children 9 to 13 years: 0.9 mg (RDA)
• Males 14 to 18 years: 1.3 mg (RDA)
• Females 14 to 18 years: 1 mg (RDA)

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Adult

• Males 19 years and older: 1.3 mg (RDA)
• Females 19 years and older: 1.1 mg (RDA)
• Pregnant females: 1.4 mg (RDA)
• Breastfeeding females: 1.6 mg (RDA)

People who do not eat a balanced diet every day would likely benefit from taking a multivitamin and mineral complex on a daily basis A good rule of thumb when selecting a multivitamin is to look for one that includes 100% to 300 % of the Daily Value for all essential vitamins and minerals. If you decide to increase the amount of a particular nutrient make sure you know the safe supplemental range and any contraindications. It is wise to check with a knowledgeable health care provider if you are considering nutrient supplements doses higher than 300 % Daily Value.

 

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Precautions

Because of the potential for side effects and interactions with medications, dietary supplements should be taken only under the supervision of a knowledgeable healthcare provider.

Absorption of Vitamin B2 is best when it is taken with meals.

Riboflavin does not appear to cause any serious side effects. Possible reactions to very high doses may include itching, numbness, burning or prickling sensations, and sensitivity to light.

Taking any one of the B complex vitamins for a long period of time can result in an imbalance of other important B vitamins. For this reason, it is generally important to take a B complex vitamin with any single B vitamin

 

 

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Possible Interactions

If you are currently being treated with any of the following medications, you should not use vitamin B2 supplements without first talking to your healthcare provider.

Antibiotics, Tetracycline
Riboflavin should not be taken at the same time as the antibiotic tetracycline because it interferes with the absorption and effectiveness of this medication. Riboflavin either alone or in combination with other B vitamins should be taken at different times from tetracycline. (All vitamin B complex supplements act in this way and should therefore be taken at different times from tetracycline.)

In addition, long-term use of antibiotics can deplete vitamin B levels in the body, particularly B2, B9, B12, and vitamin H (biotin), which is considered part of the B complex.

Vitamin B2 and Alzheimer's Disease
Tricyclic antidepressants (such as imipramine, desimpramine, amitriptyline, and nortriptyline) also reduce levels of riboflavin in the body. Taking riboflavin may improve levels of the vitamin and improve the effectiveness of these antidepressants, especially in elderly patients.

Anti-malarial Medications
Riboflavin may reduce the effectiveness of anti-malarial medications such as chloroquine and mefloquine.

Vitamin B2 and Antipsychotic Medications
Antipsychotic medications called phenothiazines (such as chlorpromazine) may lower riboflavin levels.

Birth Control Medications
Poor dietary habits in combination with birth control medications can interfere with the body's ability to use riboflavin.

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Doxorubicin
In the presence of daylight, riboflavin may deactivate doxorubicin, a medication used for the treatment of certain cancers. In addition, doxorubicin may deplete levels of riboflavin and, therefore, increased amounts of this nutrient may be recommended during chemotherapy using this drug. Your doctor will guide you on whether this is necessary or not.

Methotrexate
Methotrexate, a medication used to treat cancer, can prevent the body from making riboflavin (as well as other essential vitamins).

Vitamin B2 and Phenytoin
Phenytoin, a medication used to control epileptic seizures, may affect riboflavin levels in children.

Probenecid
This medication used for gout may decrease the absorption of riboflavin from the digestive tract and increase the excretion in the urine.

Selegiline
Similar to its effects on doxorubicin, riboflavin may deactivate selegiline, a medication used to treat Parkinson's disease, in the presence of daylight.

Sulfa-containing Medications
Riboflavin may reduce the effectiveness of sulfa-containing medications, such as certain antibiotics (for example, trimethoprim-sulfamethoxazole) used to treat bacterial infections.

In addition, as stated earlier, long-term use of antibiotics can deplete vitamin B levels in the body, particularly B2, B9, B12, and vitamin H (biotin), which is considered part of the B complex.

Thiazide Diuretics

Diuretics that belong to a class known as thiazides, such as hydrochlorothiazide, may increase the loss of riboflavin in the urine.

back to: Supplement-Vitamins Homepage

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Supporting Research

Adelekan DA, Thurnham DI, Adekile AD. Reduced antioxidant capacity in paediatric patients with homozygous sickle cell disease. Eur J Clin Nutr. 1989;43(9):609-614.

Antoon AY, Donovan DK. Burn Injuries. In: Behrman RE, Kliegman RM, Jenson HB, eds. Nelson Textbook of Pediatrics. Philadelphia, Pa: W.B. Saunders Company; 2000:287-294.

Bell, IR, Edman JS, Morrow FD, et al. Brief communication. Vitamin B1, B2, and B6 augmentation of tricyclic antidepressant treatment in geriatric depression with cognitive dysfunction. J Am Coll Nutr. 1992;11(2):159-163.

Bomgaars L, Gunawardena S, Kelley SE, Ramu A. The inactivation of doxorubicin by long ultraviolet light. Cancer Chemother Pharmacol. 1997;40(6):506-512.

Cumming RG, Mitchell P, Smith W. Diet and cataract: the Blue Mountains Eye Study.
Ophthalmology. 2000;107(3):450-456.

De-Souza DA, Greene LJ. Pharmacological nutrition after burn injury. J Nutr. 1998;128:797-803.

Dreizen S, McCredie KB, Keating MJ, Andersson BS. Nutritional deficiencies in patients receiving cancer chemotherapy. Postgrad Med. 1990;87(1):163-167, 170.

Fishman SM, Christian P, West KP. The role of vitamins in the prevention and control of anaemia. [Review]. Public Health Nutr. 2000;3(2):125-150.

Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academy Press; 1998.

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Folkers K, Ellis J. Successful therapy with vitamin B6 and vitamin B2 of the carpal tunnel syndrome and need for determination of the RDAs for vitamins B6 and B2 for disease states. Ann NY Acad Sci. 1990;585:295-301.

Folkers K, Wolaniuk A, Vadhanavikit S. Enzymology of the response of the carpal tunnel syndrome to riboflavin and to combined riboflavin and pyridoxine. Proc Natl Acad Sci U S A. 1984;81(22):7076-7078.

Gartside PS, Glueck CJ. The important role of modifiable dietary and behavioral characteristics in the causation and prevention of coronary heart disease hospitalization and mortality: the prospective NHANES I follow-up study. J Am Coll Nutr. 1995;14(1):71-79.

Ghadirian P, Jain M, Ducic S, Shatenstein B, Morisset R. Nutritional factors in the aetiology of multiple sclerosis: a case-control study in Montreal, Canada. Int J Epidemiol. 1998;27(5):845-852.

Head KA. Natural therapies for ocular disorders, part two: cataracts and glaucoma. [Review]. Altern Med Rev. 2001;6(2):141-166.

Hill MJ. Intestinal flora and endogenous vitamin synthesis. Eur J Cancer Prev. 1997;6(Suppl 1):S43-45.

Jacques PF, Chylack LT Jr, Hankinson SE, et al. Long-term nutrient intake and early age-related nuclear lens opacities. Arch Ophthalmol. 2001;119(7):1009-1019.

Kirschmann GJ, Kirschmann JD. Nutrition Almanac. 4th ed. New York: McGraw-Hill;1996:84-86.

Kuzniarz M, Mitchell P, Cumming RG, Flood VM. Use of vitamin supplements and cataract: the Blue Mountains Eye Study. Am J Ophthalmol. 2001;132(1):19-26.

LaVecchia C, Braga C, Negri E, et al. Intake of selected micronutrients and risk of colorectal cancer. Int J Cancer. 1997;73:525-530.

Lewis JA, Baer MT, Laufer MA. Urinary riboflavin and creatinine excretion in children treated with anticonvulsant drugs [letter]. Am J Dis Child. 1975;129:394.

Mauskop A. Alternative therapies in headache. Is there a role? [Review]. Med Clin North Am. 2001;85(4):1077-1084.

Meyer NA, Muller MJ, Herndon DN. Nutrient support of the healing wound. New Horizons. 1994;2(2):202-214.

Mulherin DM, Thurnham DI, Situnayake RD. Glutathione reductase activity, riboflavin status, and disease activity in rheumatoid arthritis. Ann Rheum Dis. 1996;55(11):837-840.

Nutrients and Nutritional Agents. In: Kastrup EK, Hines Burnham T, Short RM, et al, eds. Drug Facts and Comparisons. St. Louis, Mo: Facts and Comparisons; 2000:4-5.

Omray A. Evaluation of pharmacokinetic parameters of tetracylcine hydrochloride upon oral administration with vitamin C and vitamin B complex. Hindustan Antibiot Bull. 1981;23(VI):33-37.

Parks OW. Photodegredation of sulfa drugs by fluorescent light. J Assoc Off Anal Chem. 1985;68(6):1232-1234.

Pinto JT, Rivlin RS. Drugs that promote renal excretion of riboflavin. Drug Nutr Interact. 1987;5(3):143-151.

Ramu A, Mehta MM, Leaseburg T, Aleksic A. The enhancement of riboflavin-mediated photo-oxidation of doxorubicin by histidine and urocanic acid. Cancer Chemother Pharmacol. 2001;47(4):338-346.

Rock CL, Vasantharajan S. Vitamin status of eating disorder patients: Relationship to clinical indices and effect of treatment. Int J Eating Disord. 1995;18:257-262.

Schoenen J, Jacquy J, Lenaerts M. Effectiveness of high-dose riboflavin in migraneprophilaxis. A randomized controlled trial. Neurology. 1998;50:466 - 470.

Silberstein SD, Goadsby PJ, Lipton RB. Management of migraine: an algorithmic approach. [Review]. Neurology. 2000;55(9 Suppl 2):S46-52.

Takacs M, Vamos J, Papp Q, et al. In vitro interaction of selegiline, riboflavin and light. Sensitized photodegradation of drugs [in Hungarian] [Abstract]. Acta Pharm Hung. 1999;69(3):103-107.

Wolf E. Vitamin therapy helps fight CTS. Occup Health Saf. 1987;56(2):67.

back to: Supplement-Vitamins Homepage

teenage sex

Here's a list of all the articles in the Teenage Sex section of my site - The Psychology of Sex:

Teens and Sex Homepage

For Teens

1. Sexual Communication: Talking to Your Parents About Sex
2. How Do You Know When You're Ready for Sex?
3. Virginity
4. Okay to say "NO"
5. Self-Esteem and How to Improve Your's
6. Difference Between Sex and Love
7. Does Having Sex Mean Falling in Love
8. Date Rape / Acquaintance Rape
9. Specific Drugs Used in Sexual Assault
10. Dating an Older Guy
11. How Can I Tell If My Sexual Activities Are Healthy and Normal?
12. Sex Risks: Preventing Pregnancy, Sexually Transmitted Diseases
13. Birth Control Options
14. What Teens Want Other Teens to Know About Preventing Pregnancy
15. STDs
16. Sexual Orientation: "Am I Gay (Lesbian) because I think about it?"
17. Erection Problems

For Parents

1. Teen Sexual Behaviors
2. Coercion and Sexual Abuse of Teens
3. Teens and Sex: The Big Talk Isn't Enough
4. Talking with Kids About Sex and Relationships
5. Sexual Abuse and Coercion

Teen Health Issues video Dr. Alvin Goldfarb (AWARE's President)

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back to: Psychology of Sex Sitemap

A woman shares her story of life with bipolar disorder, being homeless, yet still having hope that things will improve.

Personal Stories on Living with Bipolar Disorder

Manic Depressive, Homeless, and Hopeful

Looking back, it's hard to believe that it took over 40 years before I was diagnosed bipolar (manic depressive). During my childhood, I went back and forth between A+ student and "underachiever." As an adult, I went back and forth between workaholic and drifting vaguely between jobs, couch-surfing.

In 1994, while I was staying with my sister "between jobs," she cleared up some of my misunderstanding about manic depression (which had come to be called bipolar disorder) and I saw a psychiatrist, who made the diagnosis official. I was afraid of medication, however. I thought that by knowing what was going on I could control my cycles better — by diet, exercise, and regularized sleep.

In 1995, though, I slid into a depression with no manias. It went on and on. I was staying with a friend who had a home business, and let me work in his home office and sleep on his couch. I became less and less effective, more and more foggy, confused and lethargic. Eventually he hired someone else for the office work, but he let me stay with him until I "got better" and found other work.

In October, he told me that a family member was coming for a visit and he needed the couch. I pulled some energy up, put on a bright face, and told him I'd found a job and an apartment, I'd be just fine.

I spent what money I had left on a night at the YWCA. The next night, I rode the bus out to the airport — I'd heard that people slept in the transit lounge at the airport. When I got their, there were two older white men with twine-wrapped boxes on old handcarts, three older black men with the same sort of "luggage," and two white women with newish-looking luggage, both stretched out asleep. Everyone had what I've come to call "the pavement look" on their face. Several hours later, everybody was still there. Eventually, I went to sleep. At four in the morning, two airport security men came around and started asking the black men to show their tickets. "If you need shelter," they said, "we can get you to a shelter."

I thought we were all busted. But after rousting the black guys, the security folks moved on. They never asked any of the rest of us to show a ticket. I doubt that any of us could have.

The next day, I spent several hours wandering Capitol Hill, looking for a sign in a window saying, "Desperately wanted: One manic-depressive computer programmer, to start immediately." I didn't find one.

Finally I stopped on a street corner and said too myself, "This is it. I'm 45 years old, broke, unemployed, homeless, sick, manic depressive, my hair's a mess, I have bad teeth, I'm overweight, and my tits hang down to my navel. I need help."

Suddenly I felt a great sense of peace. I walked into a low-income apartment building and said, for the first time, "I'm homeless and I think I'm manic depressive. Where can I go?"

They directed me down to Angeline's day center in downtown Seattle. When I walked in and introduced myself to the staff at the front desk, they had a pile of reference material for me, God bless 'em. Shelters, housing programs, meal programs, food banks, where to find free clothes, even how to get a new ID card. The packet of papers seemed an inch thick. And they pointed to a free phone I could use.

I was in depression! I made two calls, got answering machines, left messages — then went to a couch and sat down for the rest of the day.

Angeline's closed at 5:30 pm. The staff asked one of the other women using the shelter to show me the way to the evening shelter, Noel House. It was two and a half blocks away. They knew I might not make it on my own.

When you arrived at Noel House they added your name at the bottom of a list. The top forty women on the list had beds at Noel House. The rest of us were referred out to one of a network of volunteer shelters. As one of the women in beds moved on, one of the other women on the list would move up.

All of us ate together and socialized until about 7:30. Then vans came around; each van took eight to ten women to a different church or school. There we would get out with a couple of bags of blankets, and go in; to a school gym, or a church basement, or some other empty area. The volunteers would unlock a storage room where mats were kept. We'd each lay out a mat and two blankets. Usually there was some kind of juice, hot cocoa, cookies. At ten the lights were turned off. At six in the morning the lights went on again, and we got up, put the mats away, bagged the blankets, and cleaned the area, including the restrooms we'd used. By 7AM, the van arrived to pick us up, drive us downtown, and let us off in front of Angeline's, which opened at 7:30 AM.

I was extremely fortunate. That first night at Noel was one of the nights that a mental health outreach worker came to the shelter. Instead of waiting in an office for people to find their way in, these workers went out to places where homeless people were, including streets and underpasses, found people in need of help, built up a relationship with them, and got them into services and housing.

I was easy. I was ready for help. Medication was still scary, but the alternative was scarier. During my wandering on Capitol Hill that day I'd even found a free medical clinic, and I had a prescription for Lithium in my pocket. I didn't have the money to get it filled, though.

Debbie Shaw got me my Lithium. I took my first dose just before dinner the next night. Halfway through the meal, I noticed the color of the walls, and I could taste the food. The next day I was able to complete forms for food stamps and disability.

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A few days later, I helped get another woman, physically disabled, into the van. When we got to the shelter, I showed the women who were new where the mats were, and the restrooms, and explained that we open up these bags here, see, and everyone gets two blankets... Suddenly everyone was crowded around me, looking to me to tell them what to do. I felt panicky inside, but I took a deep breath and went on explaining.

After about a week, I couldn't stand to be "looked after" any more. I noticed a sign on the wall of Noel House announcing a "self-managed shelter." The next day I went down the street to the offices of SHARE (Seattle Housing and Resource Effort) and screened in to CCS — the shelter hosted in the cafeteria of the Catholic Community Services center. I was given a bus ticket and told that I could arrive any time from 9 pm to 10 pm.

Usually most of us would arrive at 9. There was a public library across the street, in fact, so several of us would go to the library in the evening and go across to the shelter when the library closed. One member of the shelter who had been designated for the duty had picked up the keys, and opened the storage shed we were allowed to use, and the door of the cafeteria. We all hauled in mats and blankets, then whatever personal belongings we had stored. This was a co-ed shelter, with a maximum capacity of 30. The women (there were never more than half a dozen, and sometimes only me) would set up in one corner of the room, and the men would set up elsewhere, with some clear space between. There were a couple of married couples; even they had to sleep separated, the man in the men's area, the woman in the women's area.

Our conditions were luxurious compared to most shelters. Besides being allowed to store personal belongings in the storage shed, we were allowed use of the coffee machines, the microwave, and even the refrigerator. Sometimes we would have a group meal; most of the time, everyone cooked personal food. We could even go back and forth to a nearby store, until lights out. And we had a TV!

The group at this shelter, at this time, included a lot of readers, Star Trek fans, and chess players. We would have a very companionable evening, then lights out at 10:30. At six the lights went back on, and the Coordinator (shelter member elected new each week) made sure everyone got up and did designated chores. We got everything put away, cleaned the area, and set up the cafeteria tables for the day. We each got two bus tickets: one to get downtown for the day, one to get back to shelter that night. The designated person took the keys, leftover tickets, and paperwork to the office; the rest of us went our various ways for the day.

Some people worked. One young black man got up at 4 a.m. every morning, ironed his clothes in the dark, and walked a mile and a half to catch the bus to work. One man — a carpenter with a philosophy degree — sometimes got temporary jobs out of town. We were allowed to spend up to two nights out a week and still have our mat guaranteed there when we came back. Any more than that, you lost your spot and had to screen in again.

One man, a lab technician who had a back injury, was going to a Vocational Rehabilitation program. Several worked day labor. Some had medical appointments almost every day; others went to school. SHARE relies heavily on volunteers, and there was always something to do in the office, or blanket-washing, or cooking. Several of us spent time each day at StreetLife Gallery.

I had discovered this while walking to Noel House — it was in the same block. StreetLife Gallery was started by a homeless man, provided space and utilities for free from the Archdiocesan Housing Authority, and provided work and display space, and materials, for homeless and low-income people who wanted to make art. You kept 100% of any sales you made. the Gallery was self-managed by the people who used it.

I began writing poems again. One of the men at the Gallery, Wes Browning, was on the editorial committee of the Real Change homeless newspaper. He invited me to join the EC. Each month we read a new batch of submissions, including a lot of writing by homeless people that was good stuff, but needed work before being publishable. I worked witha couple of people one-on-one, but I didn't have enough energy to do a lot of that. I thought it would be more effective to have a workshop where everyone gave each other feedback. Real Change let me use space in their office for meetings — and their paper and pens and computers and coffee. That was the beginning of StreetWrites.

In the meantime, I was taking part in almost anything that came up at SHARE — neighborhood meetings to open new shelters, meetings with city officials about funding, our weekly shelter organizing meeting and the the weekly all-shelter organizing meeting. There was a group of women within SHARE, called WHEEL, who focused on safety and shelter for women, and I got involved in that, too. WHEEL initiated a project called the Homeless Women's Network, in partnership with a number of professional women, to increase the use of computers by homeless and low-income women and youth. The group decided that since I had the most experience with computers, I would teach women to use the Internet.

I was scared stiff. I didn't know how to use the Internet myself! I hadn't done anything technical in over a year! I had just come out of depression! I was going to fail and then I would die! But I firmed up my jaw and went down the local Cyber Cafe, Speakeasy, that provided Internet accounts for $10 a month. And, as you can see, I took to it. :-)

I began telling everyone I met, "Do you have email? Do you want email? I can get you email." I would take them in to Real Change and show them how to sign up on Yahoo or Hotmail or Lycos. Real Change added a second Internet line. Eventually the traffic got so heavy they added a whole computer workshop.

I got into housing in January 1996. I stayed on disability. I do a lot of volunteer work — I've only covered part of it here, I cover more in other places — but I still have cycles of depression, even on medication. The people I work with are supportive, even when I get erratic. A corporate computer programming department wouldn't — couldn't — be. This year, 2002, I was finally approved for Social Security.

I've had problems with depression again this year (2002). My bipolar disorder, my physical heath, and my allergies are all bound together; any one of them gets bad and it starts a spiral effect. This year was an early and heavy hay-fever season followed by an early and heavy flu season. I've been slowed down to about quarter speed since September. I thought for awhile I had something awful, but according to, the doctor I'm just debilitated, my resistance is low, so I keep getting the flu every time it mutates. Which makes the depression worse. I have friends with cancer who are more productive than I am right now.

But I have faith. I know I will survive, and I will eventually get better. I always do. In the meantime, I do what I can. I did the layout on the new WHEEL poetry book. I helped with the campaign to get the King County Winter Response Shelter opened this year, and the campaign to get critical human services in Seattle funded. One of the things I'm doing is organizing all my material about homelessness to make a website that's helpful.

My hope is that someone has learned or benefited from reading my story.

Ed. note: This article is one in a series of personal perspectives on living with bipolar disorder.

next: Dump the Stigma and Focus on Recovery
~ bipolar disorder library
~ all bipolar disorder articles

"Honesty can be rough but it's the only way to go if you want a close intimate relationship."

What YOU can do to improve your relationships.

• Talk with your partner openly and honestly.
• Don't sacrifice yourself for the relationship.
• Take responsibility for your feelings.
• Know you can only change yourself.
• Be yourself always.
• Know your intentions behind your words.
• Communicate your wants and needs to your partner.
• Accept them as they are.
• Let go of absolute value judgments.
• Drop your expectations of how they "should" be.
• Listen with your whole body, mind and soul.
• Express your appreciation and gratitude openly and often.
• Examine your beliefs about love relationships.
• Use humor to defuse difficult situations.
• Examine your desire to control your partner.
• Have a dialogue about your beliefs.

 

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next: It All Begins with You

Vitamin B6 is considered an "anti-stress" vitamin and may help relieve PMS symptoms. Low levels of vitamin B6 are associated with eating disorders. Learn about the usage, dosage, side-effects of Vitamin B6.

Also Known As: Pyridoxal, Pyridoxamine, Pyridoxine hydrochloride, Pyridoxal-5-phosphate

• Overview
• Uses
• Dietary Sources
• Available Forms
• How to Take It
• Precautions
• Possible Interactions
• Supporting Research

Overview

Vitamin B6, also called pyridoxine, is one of eight water-soluble B vitamins. The B vitamins help the body to convert carbohydrates into glucose (sugar), which is "burned" to produce energy. These vitamins, often referred to as the B complex, are also essential in the metabolism of fats and protein. B complex vitamins also play an important role in maintaining muscle tone in the gastrointestinal tract and promoting the health of the nervous system, skin, hair, eyes, mouth, and liver.

Vitamins B12, B6, and B9 (folic acid) work closely together to control blood levels of the amino acid homocysteine. Elevated levels of this substance appear to be linked to heart disease. Plus, vitamin B6 is essential for normal brain development and function, participating in the process of making important brain chemicals called neurotransmitters.

Pyridoxine is an especially important vitamin for maintaining healthy nerve and muscle cells and it aids in the production of DNA and RNA, the body's genetic material. It is necessary for proper absorption of vitamin B12 and for the production of red blood cells and cells of the immune system. Pyridoxine has also been called the "woman's vitamin" because it may help relieve symptoms of premenstrual syndrome (PMS).

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In addition to other B complex vitamins, pyridoxine is considered an "anti-stress vitamin" because it is believed to enhance the activity of the immune system and improve the body's ability to withstand stressful conditions.

Symptoms of pyridoxine deficiency include muscle weakness, nervousness, irritability, depression, difficulty concentrating, and short-term memory loss.

 

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Vitamin B6 Uses

Heart Disease
Low dietary intake of vitamin B6 is associated with higher risk of having heart disease. This may be related to the fact that vitamin B6, together with vitamin B9 (folic acid) and vitamin B12, help to keep homocysteine levels under control. Homocysteine is an amino acid. Elevated levels of this amino acid are associated with increased risk of heart disease and increased risk of stroke.

The American Heart Association recommends, for most people, that enough of these important B vitamins be obtained from the diet, rather than taking extra supplements. Under certain circumstances, however, supplements may be necessary. Such circumstances include elevated homocysteine levels with known heart disease or strong family history of heart disease at a young age.

Nausea and Vomiting during pregnancy
A recent review of scientific studies concluded that vitamin B6 may help reduce the severity of nausea during early pregnancy.

Osteoporosis
Keeping bones healthy throughout life depends on getting sufficient amounts of specific vitamins and minerals, including phosphorous, magnesium, boron, manganese, copper, zinc, folate, and vitamins C, K, B6, and B12.

Vitamin B6 for Eating Disorders
Levels of important nutrients are often quite low in those with anorexia or bulimia. At least 20% of people with anorexia admitted to a hospital for treatment are deficient in vitamins B2 and B6 (pyridoxine). Some research information suggests that as many as 33% of those with an eating disorder could be deficient in vitamins B2 and B6. Dietary changes alone, without additional supplements, can often bring vitamin B levels back to normal. However, extra B2 and B6 may be required (which will be determined by your doctor or nutritionist). Plus, B-complex vitamins may help alleviate stress and reduce symptoms of depression, frequently associated with eating disorders.

Burns
It is especially important for people who have sustained serious burns to obtain adequate amounts of nutrients in their daily diet. When skin is burned, a substantial percentage of micronutrients may be lost. This increases the risk for infection, slows the healing process, prolongs the hospital stay, and even increases the risk of death. Although it is unclear which micronutrients are most beneficial for people with burns, many studies suggest that a multivitamin including the B complex vitamins may aid in the recovery process. Vitamin B6, along with other members of the B complex, may be of particular importance, given their value in building protein. Protein is necessary to recover from any kind of an injury. In addition, as stated earlier, the amount of B complex needed may increase during times of stress.

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Vitamin B6 for depression
Studies suggest that vitamin B9 (folate) may be associated with depression more than any other nutrient. Between 15% and 38% of people with depression have low folate levels in their bodies and those with very low levels tend to be the most depressed. Many healthcare providers start by recommending a multivitamin (MVI) that contains folate, and then monitoring the homocysteine levels in the blood to ensure the adequacy of therapy. Elevated homocysteine levels indicate a deficiency of folate even if the levels of folate in the blood are normal. If the MVI alone is not enough to lower homocysteine and improve folate function, the provider may suggest additional folate along with vitamins B6 and B12 to try to bring the homocysteine levels down, thereby eliminating the functional folate deficiency and, hopefully, helping to improve feelings of depression.

Premenstrual Syndrome (PMS)
A comprehensive review of studies concluded that vitamin B6 may be more effective than placebo in improving symptoms of PMS, particularly depression. Most studies were poorly designed, however. Still, even though the science is not definitive, many healthcare providers and their female patients report improvement in PMS from using vitamin B6. Therefore, how well you respond to vitamin B6 may be very individual. Until more research is completed, talk with your doctor about whether using B6 is appropriate and safe for you. Then, if taking the vitamin, follow your symptoms closely. It can take up to 3 months until any change is noticeable.

Diabetes
Preliminary evidence suggests that vitamin B6 may help control blood sugar in people with diabetes. In a study of people with diabetes, those who received pyridoxine alpha-ketoglutarate (a form of vitamin B6) for one month experienced significant reductions in fasting blood sugar levels compared to those who did not receive the supplement. More research in this area is needed before conclusions can be drawn about the relationship between vitamin B6 and diabetes.

Human Immunodeficiency Virus (HIV)
Vitamin B6, particularly together with a complete B complex, may help alleviate the stress associated with having HIV or AIDS.

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Vitamin B6 for ADHD (Attention Deficit/Hyperactive Disorder)
Adequate levels of vitamin B6 are required for normal brain development and are essential for the synthesis of essential brain chemicals including serotonin, dopamine and norepinephrine. A preliminary study found that pyridoxine was slightly more effective than methylphenidate (a medication used to treat attention deficit/hyperactivity disorder (ADHD)) in improving behavior among hyperactive children. Although intriguing, the results of this study were not significant and no other studies have been able to confirm these findings. Therefore, supplementation with vitamin B6 is not considered standard treatment for attention deficit/hyperactivity disorder (ADHD).

Rheumatoid Arthritis
Low levels of vitamin B6 have been associated with rheumatoid arthritis. This may be due to low dietary intake of vitamin B6 and other important nutrients by people with this joint disorder. Eating a balanced diet, including a complete vitamin B complex, is a good idea for anyone with a chronic illness, such as rheumatoid arthritis. It is not known if taking extra vitamin B6 is of any use if you have arthritis.

 

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Vitamin B6 Dietary Sources

Good dietary sources of vitamin B6 include chicken, turkey, tuna, salmon, shrimp, beef liver, lentils, soybeans, nuts, avocados, bananas, carrots, brown rice, bran, sunflower seeds, wheat germ, and whole-grain flour.

 

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Vitamin B6 Available Forms

Vitamin B6 can be found in multivitamins (including children's chewable and liquid drops), B complex vitamins, or can be sold individually. It is available in a variety of forms including tablets, softgels, and lozenges. Vitamin B6 is also sold under the names pyridoxal, pyridoxamine, pyridoxine hydrochloride, and pyridoxal-5-phosphate.

 

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How to Take Vitamin B6

People who eat a balanced diet containing good sources of vitamin B6 should be able to meet the daily requirement without taking a supplement. Vitamin supplements should always be taken with water, preferably after a meal. As with all medications and supplements, check with a healthcare provider before giving vitamin B6 supplements to a child.

Daily recommendations for dietary vitamin B6 are listed below.

Pediatric

• Newborns to 6 months: 0.1 mg (adequate intake)
• Infants 7 months to 1 year: 0.3 mg (adequate intake)
• Children 1 to 3 years: 0.5 mg (RDA)
• Children 4 to 8 years: 0.6 mg (RDA)
• Children 9 to 13 years: 1 mg (RDA)
• Males 14 to 18 years: 1.3 mg (RDA)
• Females 14 to 18 years: 1.2 mg (RDA)

Adult

• 19 to 50 years: 1.3 mg (RDA)
• Males 51 years and older: 1.7 mg (RDA)
• Females 51 years and older: 1.5 mg (RDA)
• Pregnant females: 1.9 mg (RDA)
• Breastfeeding females: 2.0 mg (RDA)

Prevention of heart disease and lowering of homocysteine levels: 3.0 mg per day.

Nausea and vomiting during early pregnancy: studies on this topic have used 10 mg per day. The amount to use, however, should be determined together with your obstetrician.

Therapeutic doses for some of the conditions discussed in the Uses section have ranged from 100 to as high as 1,800 milligrams per day. Using doses higher than 200 mg per day for long periods of time, however, may cause neurologic disorders (see Precautions).

 

 

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Precautions

Because of the potential for side effects and interactions with medications, dietary supplements should be taken only under the supervision of a knowledgeable healthcare provider.

Vitamin B6 can cause neurological disorders, such as loss of sensation in legs and imbalance, when taken in high doses (200 mg or more per day) over a long period of time. Discontinuing high doses usually leads to a complete recovery within 6 months.

There have been extremely rare reports of allergic skin reactions to high doses of vitamin B6 supplements.

 

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Possible Interactions

If you are currently being treated with any of the following medications, you should not use vitamin B6 supplements without first talking to your healthcare provider.

Antibiotics, Tetracycline
Vitamin B6 should not be taken at the same time as the antibiotic tetracycline because it interferes with the absorption and effectiveness of this medication. Vitamin B6 either alone or in combination with other B vitamins should be taken at different times from tetracycline. (All vitamin B complex supplements act in this way and should therefore be taken at different times from tetracycline.)

Antidepressant medications, Tricyclic
Taking vitamin B6 supplements may improve the effectiveness of certain tricyclic antidepressants such as nortriptyline, especially in elderly individuals. Other tricyclic antidepressants include desipramine and imipramine.

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On the other hand, another class of antidepressants called monoamine oxidase inhibitors (MAOIs) may reduce blood levels of vitamin B6. Examples of MAOIs include phenelzine and tranylcypromine.

Vitamin B6 and Antipsychotic Medications
Preliminary evidence suggest that pyridoxine may prove useful in treating tardive dyskinesia, a common but frustrating side effect from medications used to treat schizophrenia. Tardive dyskinesia is marked by involuntary movements of the mouth and tongue. More research is needed to know if vitamin B6 can help prevent or treat this side effect.

Tuberculosis Medications
Anti-tuberculosis medications such as isoniazid (INH) and cycloserine (used for resistant forms of tuberculosis) reduce the levels of vitamin B6 in the blood.

Birth control medications
Birth control medications may reduce blood levels of vitamin B6.

Chemotherapy
Vitamin B6 may reduce certain side effects of 5-fluorouracil and doxorubicin, two agents used to treat cancer without reducing the effectiveness of the chemotherapy.

Erythropoietin
Erythropoietin therapy used for severe anemia may decrease vitamin B6 levels in red blood cells. Therefore, vitamin B6 supplementation may be necessary during erythropoietin therapy.

Hydralazine
Vitamin B6 decreases the effectiveness of hydralazine, a medication used to treat high blood pressure.

Levodopa
Vitamin B6 reduces the effectiveness of levodopa, a medication used to treat Parkinson's disease.

Methotrexate
People with rheumatoid arthritis taking this medication often have low levels of vitamin B6.

Penicillamine
Penicillamine, a medication used in the treatment of rheumatoid arthritis and Wilson's disease (excessive amounts of copper in the body that can lead to liver damage) may decrease levels of vitamin B6 in the body.

Vitamin B6 and Phenytoin
Vitamin B6 reduces the effectiveness of phenytoin, a medication used to treat seizures.

Theophylline

Long-term treatment with theophylline for asthma may reduce blood levels of vitamin B6.

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