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Fat Soluble Vitamins penetrate cell wall membrane - ADEK group

Nature provides them usually as a group and this manages free radicals better, otherwise vitamins that give up an atom end up becoming free radicals themselves.

They go into the cell and connect with receptors and activate certain genes

  • PhytoNutrients
  • Carotinoid
  • Chlorophyll

Best coming from Pasture raised, grass fed.

Oxygen destroys Vitamin-E in grains as soon as it is ground up - not a good source.

  • Egg Yolk (ADEK)
  • Cod Liver + Oil (AD) (Omega-3)
  • Fatty Fish (ADEK)
  • Fish Eggs (ADEK)
  • Liver + organ meats (ADEK)
  • Poultry Fat - Skin (ADEK, chicken Thigh is high in Vitamin-E)
  • Shell Fish
  • Cheese + cream
  • Butter (ADEK)
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"Glutamine is considered the most important nutrient for healing of ‘leaky gut syndrome’ because it is the preferred fuel for enterocytes and colonocytes.

Low level of serum Glutamine concentration correlated with intestinal barrier disruption, inflammation and diarrheal diseases among children.

Glutamine supplementation causes a profound improvement in intestinal barrier function in highly stressed patients and patients in TPN.

Glutamine-fortified parenteral and enteral diets significantly improve the intestinal morphology and function.

Leaky gut or increased intestinal epithelial permeability has been implicated in the pathogenesis of several gastrointestinal diseases such as food allergies, IBD and IBS.

Glutamine is likely a potential intervention strategy for these diseases, as it reduces intestinal permeability from various stressors and helps maintain the normal intestinal barrier function"

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4369670/

Dietary sources of glutamine include plant and animal proteins such as beef, pork, poultry, milk, yogurt, ricotta cheese, cottage cheese, raw spinach, raw parsley, and cabbage.

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Salmon 3.5(oz)/ 100(g)

  • Thiamine (B1): 23% of the Daily Value (DV)

  • Riboflavin (B2): 37% of the DV

  • Niacin (B3): 63% of the DV

  • Pantothenic acid (B5): 38% of the DV

  • Pyridoxine (B6): 56% of the DV

  • Cobalamin (B12): 127% of the DV

  • high in beneficial omega-3 fats

  • protein

  • elenium

Leafy greens - folate (B9)

  • Spinach, raw: 12% of the DV in 1 cup (25 g)
  • Spinach, cooked: 39% of the DV in a 1/2 cup (90 g)
  • Collard greens, cooked: 17% of the DV in 1/2 cup (65 g)
  • Turnip greens, cooked: 21% of the DV in 1/2 cup (73 g)
  • Romaine lettuce, raw: 3% of the DV in 1 cup (35 g)

Minimize folate loss during cooking, steam the greens until partway between tender and crisp.

Beef Liver 3.5-oz (100-g)

  • Thiamine (B1): 15% of the DV
  • Riboflavin (B2): 263% of the DV
  • Niacin (B3): 109% of the DV
  • Pantothenic acid (B5): 139% of the DV
  • Pyridoxine (B6): 61% of the DV
  • Biotin (B7): 139% of the DV
  • Folate (B9): 63% of the DV
  • Cobalamin (B12): 2,917% of the DV

One large egg

  • Riboflavin (B2): 20% of the DV
  • Pantothenic acid (B5): 14% of the DV
  • Biotin (B7): 35% of the DV
  • Folate (B9): 6% of the DV
  • Cobalamin (B12): 23% of the DV

Milk (1c)

  • Thiamine (B1): 9% of the DV
  • Riboflavin (B2): 32% of the DV
  • Pantothenic acid (B5): 18% of the DV
  • Cobalamin (B12): 46% of the DV

Beef 3.5oz

  • Thiamine (B1): 7% of the DV
  • Riboflavin (B2): 11% of the DV
  • Niacin (B3): 49% of the DV
  • Pantothenic acid (B5): 12% of the DV
  • Pyridoxine (B6): 36% of the DV
  • Cobalamin (B12): 72% of the DV

Oysters, clams and mussels

are a stellar source of B12 and an excellent source of riboflavin. They also supply smaller amounts of thiamine, niacin, and folate. Also high in protein and several minerals, including iron, zinc, selenium, and manganese. They’re a good source of omega-3 fats

Legumes

  • Black beans: 32% of the DV
  • Chickpeas (garbanzo beans): 35% of the DV
  • Edamame (green soybeans): 60% of the DV
  • Green peas: 12% of the DV
  • Kidney beans: 29% of the DV
  • Lentils: 45% of the DV
  • Pinto beans: 37% of the DV
  • Roasted soy nuts: 24% of the DV

Folate — or its synthetic form folic acid — is important for reducing the risk of certain birth defects. Note that the DV percentages above are based on an RDI of 400 micrograms (mcg), but pregnant people need 600 mcg daily

Chicken and turkey

are most notable for their niacin and pyridoxine content. White meat — such as the breast — supplies more of these two vitamins than dark meat — such as the thigh

A 3.5-oz (100-g) serving of cooked, skinless chicken or turkey provides If you skip fatty poultry skin to cut calories, don’t worry — most of the B vitamins are in the meat rather than the skin (39Trusted Source, 40Trusted Source).

Yogurt

is notable for its riboflavin and B12 content. Though nutrition varies by brand, a 2/3-cup (96–163 g) serving of yogurt averages

Keep in mind that when flavored, most frozen and refrigerated yogurts also contain 3–4 teaspoons (5 g) of added sugars per 2/3-cup (96–163 g) serving, so enjoy them in moderation

Stores also sell many non-dairy yogurt alternatives, such as fermented soy, almond, or coconut yogurts. However, these products — unless fortified — generally aren’t good sources of riboflavin or B12

Nutritional yeast and brewer’s yeast

are inactive, meaning you can’t use them to make bread. Rather, people use them to boost the flavor and nutrient profile of dishes.

These yeasts naturally contain B vitamins and are often fortified with them as well — particularly nutritional yeast. If nutrients are added, you’ll see them listed in the ingredients on the label.

Here’s how the two yeasts compare based on a 2-tablespoon (7.5 g or 24 g) serving, though these values vary by brand

People following a vegetarian or vegan diet commonly use nutritional yeast, as it’s fortified with B12, which is challenging to obtain if you don’t eat animal products

The nutty-cheesy flavor of nutritional yeast also makes it popular as a seasoning. Brewer’s yeast, however, can taste bitter and may be better mixed into foods like smoothies, salad dressing, or soup.

Pork

Like other common meats, pork is packed with several B vitamins. It’s especially notable for its high amount of thiamine, of which beef provides little.

A 3.5-oz (100-g) pork loin chop provides

  • Thiamine (B1): 55% of the DV
  • Riboflavin (B2): 22% of the DV
  • Niacin (B3): 55% of the DV
  • Pantothenic acid (B5): 26% of the DV
  • Pyridoxine (B6): 35% of the DV
  • Cobalamin (B12): 31% of the DV

If you’re trying to lose weight, opt for loin cuts, which are lower in fat and calories than shoulder cuts (commonly used for pulled pork), spareribs, and bacon

Breakfast cereals

often contain added vitamins, including B vitamins. Check for them in the ingredients list

The B vitamins most commonly added to cereal are thiamine, riboflavin, niacin, B6, folate (as synthetic folic acid), and B12. Amounts found in a 1-cup (28–61 g) serving of a few popular brands — namely, Cheerios and Wheaties by General Mills and Raisin Bran by Kellogg’s Keep in mind that many fortified breakfast cereals are high in added sugars and refined grains. Select a product with less than 5 g of sugar per serving and a whole grain — such as whole wheat or whole oats — listed as the first ingredient.

Trout

A 3.5-oz (100-g) cooked serving of trout provides (56Trusted Source):

  • Thiamine (B1): 12% of the DV
  • Riboflavin (B2): 8% of the DV
  • Niacin (B3): 42% of the DV
  • Pantothenic acid (B5): 40% of the DV
  • Pyridoxine (B6): 23% of the DV
  • Cobalamin (B12): 171% of the DV

Trout is high in thiamine, riboflavin, niacin, pantothenic acid, and vitamin B12. It also contains ample protein and omega-3 fats.

Sunflower seeds

are one of the best plant sources of pantothenic acid. This B vitamin gets its name from the Greek word “pantos,” meaning “everywhere,” because it’s found in most plant and animal foods, though usually only in small amounts

Remarkably, 1 oz (28 g) of sunflower seeds packs 40% of the DV for pantothenic acid. Sunflower seeds are also a good source of niacin, folate, and B6

Sunflower seed butter, which is popular among people with nut allergies, provides some pantothenic acid as well

Here’s a comparison of the B vitamin contents of 1 oz (28 g) of sunflower seeds and 2 tablespoons (32 g) of sunflower seed butter

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https://www.youtube.com/watch?v=x5Zl8Cp8l3M

The most important nutrients for your immune system:

1. Vitamin A

  • It is especially important to support healthy lungs
  • It helps you make antibodies
  • It increases T helper cells

The best sources of vitamin A:

  • Grass-fed butter
  • Egg yolks
  • Liver

2. Vitamin E

  • It helps protect against collateral damage
  • It strengthens the T cells and phagocytes

The best sources of vitamin E:

  • Grass-fed butter
  • Leafy greens
  • Nuts
  • Egg yolks

3. Vitamin D

  • It influences every part of the immune system
  • It helps calm down an overactive immune system
  • It helps shorten the duration of infection

The best sources of vitamin D:

  • Grass-fed butter
  • Cod liver oil
  • The sun
  • Supplements

4. Vitamin C

  • It helps increase resistance to pathogens
  • It helps protect against collateral damage
  • It increases neutrophils

The best sources of vitamin C:

  • Raw sauerkraut
  • Leafy greens
  • Grass-fed and grass-finished beef or liver

5. Zinc

  • Without zinc, many things can’t work in the body
  • It allows the thymus to make T cells

The best sources of zinc:

  • Shellfish
  • Eggs
  • Red meat

6. Selenium

  • It helps make glutathione
  • It helps the immune system fight pathogens
  • It helps protect against collateral damage

The best sources of selenium:

  • Seafood
  • Brazil nuts

7. Copper

  • It helps protect against infections
  • It helps protect against collateral damage
  • It’s involved in immune system function

The best sources of copper:

  • Shellfish
  • Seafood
  • Beef
  • Meat
  • Eggs

Plant Toxins cause Inflammation

Lectins - highest levels in whole grains such as wheat, raw legumes (beans, lentils, peas, soybeans, peanuts). Found in all plants. Can interfere with absorption of minerals (calcium, iron, phosphorus, zinc) and legumes and cereals often contain these so can prevent the absorption and growth of intenstinal flora. Lectin proteins bind for a long time, can cause autoimmune response and play a role in inflammatory conditions like rheumatoid arthritis and diabetes. Cooking, wet, high-heat such as boiling can inactivate most lectins. Water soluable and Typically found on the outer surface of food and so water removes them. Associated with lower rates of cardiovascular disease weight loss and type 2 diabetes. Rich sources of B vitamins, protein, fiber and minerals so their consumption outways their harm.

  • Phenolics - apple
  • Cyanogenic Glycosides - peach
  • Oxalates - spinach
  • Saponins - beans
  • Glycoalkaloids - potatoe
  • Endocrine disruptors

Phytic Acid - found in plant seeds. Prevents the absorption of iron, zinc, calcium. Soaking in water, sprouting of seeds grains and legumes, and Lactic Acid fermentation breakdown phytic acid (sourdough).

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Excerpts:

Most important vitamin for anxiety and stress. Precursor for all neurotransmitters.

Deficiency Symptoms

  • Brain fog
  • Problems with your mood
  • Stress
  • Sleep problems
  • Problems with digestion
  • Low recovery from stress
  • Low recovery from exercise
  • High reactivity
  • Cold or heat intolerance
  • Fatigue
  • Edema
  • High pulse rate
  • POTS
  • Shortness of breath
  • Hypersensitivity to odors
  • Peripheral neuropathy
  • Poor immunity and recovery after an infection

Deficiency Causes

  • A high-carb or high-sugar diet
  • Certain medications
  • Being overweight
  • Diabetes
  • Chronic inflammation
  • Infections
  • Vaccines
  • Alcohol consumption
  • Insulin resistance
  • Mold
  • Lyme disease
  • Allergies
  • Digestive problems

Things that deplete vitamin B1:

  • Tea
  • Coffee
  • Red wine
  • Alcohol
  • Sugar
  • Metformin
  • Sulfites
  • Raw fish
  • Unripened fruit
  • Caffeine
  • Stress
  • Seed oils

Foods rich in vitamin B1:

  • Pork
  • Salmon
  • Sunflower seeds
  • Acorn squash
  • Eggs
  • Nutritional yeast

Probiotic food - good serving size every day

  • kefir
  • kimchi
  • sauerkraut
  • pickles
  • raw vegetables

Foods that provide Thiamin - B1

  • nutritional yeast - sprinkle on salad

Nutritional yeast is a fantastic source of B vitamins—particularly vitamin B1 (thiamine).

The problem is that many nutritional yeast products are fortified with synthetic vitamins. Synthetic vitamins do not work the same as natural vitamins. It’s always best to avoid artificial sources of vitamins and minerals—stick with food-based sources and natural supplements.

Keep in mind that consuming nutritional yeast will not cause a yeast infection.

Here are some of the important nutrients in nutritional yeast: • B vitamins—especially vitamin B1 • Amino acids • Selenium • Zinc • Copper • Chromium • Phosphorus • Beta-glucan

The most crucial nutrient in nutritional yeast is vitamin B1. In fact, vitamin B1 is the most important water-soluble vitamin for the body. All the mitochondria (your body’s energy factories) in your cells need this nutrient.

When you’re on a high-carb diet, your requirement for vitamin B1 skyrockets. This is another reason why the Healthy Keto diet is great for your health.

The benefits of vitamin B1 include: • Reduces stress • Increases your tolerance to stress • Provides energy • Promotes homeostasis throughout the limbic system • Reduces anxiety, panic, and nightmares • Enhances sleep • Supports healthy hair • Helps with POTS symptoms • Provides essential trace minerals, vitamins, and amino acids • Supports the autonomic nervous system • Supports healthy breathing • Promotes normal hunger • Helps reduce brain fog, confusion, and poor focus

The best time to take nutritional yeast is right before bed. Although it increases your energy, it also helps you feel calm and relaxed, so it doesn’t keep you up at night.

What is nutritional yeast? Nutritional yeast is a type of yeast that is a microbe that is inactive. It’s different than bakers yeast, which is an active yeast. You need to be sure you’re consuming non-fortified nutritional yeast. My version is non-fortified and does not contain synthetic vitamins.

Health benefits of nutritional yeast:

• It has a complete amino acid profile • It has minerals and trace minerals • It has B vitamins • It has glutathione • It has selenomethionine

What does nutritional yeast taste like? Nutritional yeast has a slightly cheesy and nutty flavor.

Nutritional yeast is different than yeast extract, which is used as a food additive, and flavoring and also contains glutamate.

Yeast extracts: • Vegemite • Marmite • Tasty yeast

Nutritional yeast uses in your diet:

  1. Broths
  2. Sauces
  3. Soups
  4. Salads
  5. Curries
  6. Eggs
  7. Veggies
  8. Dips
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deficiency

  • hair loss (thinning)
  • Arrythmias
  • Fatigue (weak)
  • Dark Circles under the eyes
  • restless leg
  • can't sleep
  • cold
  • split nails
  • Can't concentrate
  • Fibromyalgia

Can mimic:

  • hyperthyroidism
  • vitamin D deficiency
  • B12 deficency
  • low testoterone
  • sleep apnea

non-anemic iron deficiency (sub-clinical)

  • normal hemaglobin
  • low ferritin (store and release iron - buffering )

yet ferritin levels are higher when you have an infection or inflammation

iron needed to build thryoid hormones, dopamine, for nerve impulses

  • not enough iron in your diet, red meat, seafood
  • plant iron is not easily absorbed, and block absorption
  • inflammation blocks absorption
  • stress
  • trauma
  • low stomach acid prevents absorption, including anti-acids
  • phytic acid blocks absorption (found in grains especially whole grains, legumes)
  • tannins block absorption (tea, coffee)
  • polyphenols block (chocolate, turmeric, red wine)
  • Too much calcium or magnesium
  • Infection
  • Oxalates

It's best to get your iron from your diet before jumping into taking an iron supplement. Foods rich in iron are red meat, liver, and shellfish. However, liver pills or spleen pills could be good supplement options.

You also need to work towards identifying why you're iron deficient so that you can fix the root cause.

natural remedies

If you have too much iron in your body, you can try natural remedies, including:

  • Distilled water
  • Turmeric
  • Cocoa bean
  • Black tea
  • A phytic acid supplement (IP6)
  • EDTA
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About 70% of the population gets random muscle twitches. The medical term for this is fasciculation—spontaneous involuntary muscle contraction and relaxation. This could happen to your eyelid, arms, hands, fingers, legs, feet, or tongue.

There is even a medical condition called benign fasciculation syndrome. I believe this condition is really a nutritional deficiency. But, the typical treatment is cognitive behavioral therapy, anti-depression medication, and calcium channel blockers.

Random muscle twitches

In my opinion, random muscle twitches are caused by a magnesium deficiency. About 70% of the population also has a magnesium deficiency. Leafy greens are rich in magnesium.

Other symptoms of a magnesium deficiency: • Fatigue • Muscle cramps • Anxiety

Other potential causes of a muscle twitch: • High calcium • Low vitamin D • Alkalosis (potentially caused by a high carb diet or low potassium)

These are some of the most commonly known benefits of magnesium:

  1. Leg cramps
  2. Relaxation & calmness
  3. Sleep
  4. Inflammation
  5. Blood sugar
  6. Electrolyte
  7. Bone health
  8. Energy (ATP)

However, the real reason magnesium is essential is that it promotes a healthy heart and arteries.

The FDA allows the following health claim: “Consuming diets with adequate magnesium may reduce the risk of high blood pressure. However, the FDA has concluded that the evidence is inconsistent and inconclusive.”

Magnesium has a significant effect on the cardiovascular system. However, it’s also important that you consume a healthy diet. Taking magnesium won’t make much of a difference if you’re eating an unhealthy, carb-loaded diet.

Magnesium deficiency can have some potentially dangerous side effects, including: • Apathy • Depression • Convulsions • Cramps • Weakness

66% of the population does not meet the minimum requirement for magnesium. Magnesium levels have dropped significantly over the last 50 years.

The best sources of magnesium are vegetables. The average person only consumes 1.5 cups of vegetables each day—but you need 7 to 10 cups of vegetables daily for optimal health.

Other sources of magnesium include: • Grains (avoid!) • Green vegetables • Nuts and seeds • Seafood • Meats • Berries

Avoid these forms of magnesium supplements: • Oxide • Hydroxide • Carbonate • Sulfate

Stick with these forms of magnesium: • Citrate (may act as a laxative) • Threonate • Bisglycinate • Orotate • Taurate • Malate

  • Taurate: heart and blood pressure
  • Threonate: brain and memory
  • Glycinate: relaxation and sleep
  • Lactate: digestion
  • Malate: energy and fatigue
  • Chloride: blood sugar and digestion
  • Orotate: heart
  • Sulfate: muscle soreness

For constipation, bloating, IBS:

  • oxide
  • sulfate
  • citrate

Start with 500mg going to 750mg or 1000mg, before bedtime Most people are low on magnesium in NA

Magnesium citrate - Absorbs easily. This can potentially be good for: • Nocturnal leg cramps • Constipation • Preventing headaches

Magnesium glycinate - Absorbs easily _ No laxative effects. This can potentially be good for: • Promoting a sense of calm • Supporting sleep • Reducing anxiety • Reducing inflammation • Supporting the blood sugars

Magnesium threonate - Best for the brain This can potentially be good for: • Improving cognitive function • Preventing the loss of synapses (in animal studies)

Magnesium orotate - Good for top athletes This can potentially be good for: • Improving energy • Supporting the mitochondria

Magnesium taurate This can potentially be good for: • Supporting the blood sugars • Supporting blood pressure (in animal studies)

Magnesium malate

  • Laxative effect is small to none This can potentially be good for: • Fibromyalgia • Chronic fatigue syndrome

You may want to avoid these versions of magnesium: • Magnesium sulfate • Magnesium carbonate • Magnesium oxide • Magnesium hydroxide

Vitamins that support the absorption of magnesium • Vitamin D • Vitamin B6

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B12 comes from animal products.

Relationship between B12 and potassium.

Taking potassium for a long period of time could deplete B12 especially if you aren’t consuming enough B12 in the diet. Increasing B12 by taking it as a supplement, you can decrease the potassium reserves.

Symptoms of Vitamin B12 Deficiency • Depression • Paranoia • Delusions • Dementia • Pins/Needles and Numbness in the body • Anemia • Swollen Tongue • Fatigue • Tremors

Symptoms of Potassium Deficiency • Fatigue • Muscle Cramps • Weak • Abdominal Pain • Bloat • Constipation • Thirst • Depression

Vitamin B12 is an essential B vitamin that you have to get from your diet. Vitamin B12 basically makes the foundation of red blood cells, white blood cells, and myelin. Myelin is the outer covering of your nervous system. When you lose myelin, you can get all sorts of electrical problems, pain problems, and nerve problems.

B12 deficiency symptoms:

• Fatigue • Pale • Memory problems • Neurological issues • Anemia

Most vitamin B12 deficiencies are not caused by a lack of vitamin B12 in the diet, but rather a lack of absorption because the stomach is not acid enough. A lot of people have a problem with the pH of the stomach. A few signs of low stomach acid are:

• Acid reflux • GERD • Gas • Bloating

Apple cider vinegar may help with this situation. You could try apple cider vinegar pills, or you could try mixing apple cider vinegar in some water and drinking it. You may not even need to take more B12 because this could help with the absorption. Sea salt, potassium, and iodine could also help build up your stomach acid and help with absorption.

The synthetic version of vitamin B12 is called cyanocobalamin. The natural version of vitamin B12 is called methylcobalamin.

The main reason why people get synthetic vitamin B12 is that it’s cheaper. In many cases, on the label of synthetic vitamin B12, it will say something like 5000%. But more is not always better. The reason why it’s 5000% is that it takes so much of it to be absorbed.

Cyanocobalamin (synthetic vitamin B12): • Is not easily absorbed • Splits off into cyanide

Methylcobalamin (natural vitamin B12): • Bonds to protein (needs stomach acid to break it down) • You also need the intrinsic factor

  • I recommend methylcobalamin (natural vitamin B12). Most animal products are also filled with vitamin B12.

You might have a problem absorbing vitamin B12 if you: • Have low stomach acid • Have atrophic gastritis (take Zypan) • Had stomach surgery • Take metformin • Are a vegan (you can get B12 from wheatgrass juice powder)

Side effects of a vitamin B12 deficiency: • Diarrhea • Nausea • Upset stomach • Rash • Headaches • Dizziness • Joint pain • Fatigue

B12 is involved in the following:

  1. The production of red blood cells
  2. Brain function/nerve function
  3. The creation of DNA
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https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/

Food Milligrams (mg) per serving Percent DV* Beef liver, pan fried, 3 ounces 2.9 223 Breakfast cereals, fortified with 100% of the DV for riboflavin, 1 serving 1.3 100 Oats, instant, fortified, cooked with water, 1 cup 1.1 85 Yogurt, plain, fat free, 1 cup 0.6 46 Milk, 2% fat, 1 cup 0.5 38 Beef, tenderloin steak, boneless, trimmed of fat, grilled, 3 ounces 0.4 31 Clams, mixed species, cooked, moist heat, 3 ounces 0.4 31 Almonds, dry roasted, 1 ounce 0.3 23 Cheese, Swiss, 3 ounces 0.3 23 Mushrooms, portabella, sliced, grilled, ½ cup 0.2 15 Rotisserie chicken, breast meat only, 3 ounces 0.2 15 Egg, whole, scrambled, 1 large 0.2 15 Quinoa, cooked, 1 cup 0.2 15 Bagel, plain, enriched, 1 medium (3½"–4” diameter) 0.2 15 Salmon, pink, canned, 3 ounces 0.2 15 Spinach, raw, 1 cup 0.1 8 Apple, with skin, 1 large 0.1 8 Kidney beans, canned, 1 cup 0.1 8 Macaroni, elbow shaped, whole wheat, cooked, 1 cup 0.1 8 Bread, whole wheat, 1 slice 0.1 8 Cod, Atlantic, cooked, dry heat, 3 ounces 0.1 8 Sunflower seeds, toasted, 1 ounce 0.1 8 Tomatoes, crushed, canned, ½ cup 0.1 8 Rice, white, enriched, long grain, cooked, ½ cup 0.1 8 Rice, brown, long grain, cooked, ½ cup 0 0

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Vitamin B5 is essential for the synthesis of:

• Acetylcholine (good for focus and memory) • Cortisol • Epinephrine • Serotonin • Melatonin

Vitamin B5 is very important for creating stress hormones, as well as the hormones involved in sleep and your mood. Vitamin B5 can also directly support the cell that controls the circadian rhythm.

Symptoms of a vitamin B5 deficiency:

• Irritability • Fatigue • Apathy • Numb hands and feet • Muscle cramps • Restlessness • Sleep disturbances

Vitamin B5 is needed to make cortisol. Vitamin B5 also helps regulate cortisol, so it’s not too high or too low. You’re not going to be able to sleep if you have high cortisol.

You can take pantothenic acid (vitamin B5) as a supplement. But, there is another version of pantothenic acid called pantethine that may be more powerful. Pantethine is like the active form of pantothenic acid.

If you have adrenal problems or sleep problems, you may want to take between 500 and 1,000mg of vitamin B5 to help lower cortisol and promote better sleep.

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https://www.cancer.gov/about-cancer/treatment/cam/patient/vitamin-c-pdq

https://www.sciencedirect.com/science/article/pii/S2213231720302123

Ascorbic acid (synthetic vitamin C) is made from glucose and other chemicals. Personally, I would only take ascorbic acid for a short-term detox cleanse, not on a long-term basis.

The best type of vitamin C to get is vitamin C from food or food-based vitamins.

Foods that have the most vitamin C: recommend 90mg/day

  • SauerKraut - 700mg/cup
  • Leafy greens
  • Berries (blueberries 14.4g/c)
  • Strawberries 85mg/c
  • Tangerine - 52mg/c
  • Orange - 96mg/c
  • Mango 128mg/fruit
  • Papaya - 95mg/fruit
  • Lemons - 2 lemons - -6 oz 90mg most is in the zest
  • Organ meats
  • Bell peppers - 1 has 90 mg
  • Cabbage - 30 mg/c

Things you need to know about vitamin C:

  • There is little to no benefit from taking high doses of ascorbic acid.
  • Most vitamin C sold is fake and made from sugar.
  • Vitamin C is not absorbed well if you consume sugar at the same time.
  • A mega-dose of ascorbic acid may cause oxidation, diarrhea, and bloating.

Vitamin C's role in immune function, in particular, is crucial. It stimulates the production of white blood cells, especially neutrophils, lymphocytes, and phagocytes, and promotes the cells' normal functions, such as their ability to detect, move toward, and engulf pathogens. Immune cells release large quantities of reactive oxygen species, often incurring damage. To protect themselves from this damage, immune cells accumulate large quantities of vitamin C, which serves as an antioxidant within the cells. Immune cells also release interferons, a class of proteins produced as a defensive response to viruses. Some evidence indicates that vitamin C promotes the production of interferon, a protein that participates in antiviral activity.[1] https://www.foundmyfitness.com/topics/vitamin-c

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  • Vitamin A = immunity (viruses), eye health, helps iodine absorption

  • Vitamin B1-B3 = energy

  • Vitamin B5 + B6 = neurotransmitters

  • Vitamin B7 = hair & nails

  • Vitamin B12 = blood cells

  • Vitamin C = collagen

  • Vitamin D = Bone, immune, Blood Pressure, Pain - made by your skin, helps calcium absorption

  • Vitamin E = antioxidant, neurological, muscle, heart, arteries,

  • Vitamin K1 = Clotting, DNA

  • Vitamin K2 = arteries, Calcium transport

  • Inositol = Sleep

  • L-theanine = Calm

  • Magnesium = Relax

  • B-Complex = Energy

  • Vitamin D3 = Immunity

  • Chromium = Blood sugar

  • Vitamin K2 = Heart health

  • Blackseed oil = Immunity

  • Cod liver oil = Allergies

  • Creatine = Muscle

  • Collagen = Joints

  • Fish oil = Inflammation

Earliest signs of nutritional deficiencies

  1. Vitamin A - Difficulty seeing in the dark

  2. Vitamin B1 - Nervous tension

  3. Vitamin C - Swollen or red gums with slight bleeding

  4. Vitamin D - Bone pain

  5. Vitamin E - Muscle weakness

  6. Vitamin K1 - Excessive bruising

  7. Vitamin K2 - Tartar buildup

  8. Calcium - Chronic cough

  9. Iodine - Breast tenderness

  10. Sodium - Overall weakness

  11. Magnesium - Loss of energy

  12. Potassium - Pounding in your ears when trying to sleep

  13. Selenium - Brain fog

  14. Zinc - Getting out of breath upon exertion

98% of vitamins are synthetic, and most come from china and have questionable regulation and they use petroleum products. Therefore, Supplements should not be taken on a regular basis for health but periodic detox is ok. Supplements have traces of industrial chemicals chloroform, petroleum, methonal, formic acid, Toulene, herbicides, hexane and none of these are found in nature

Best source of vitamins are from food.

Microbes in gut make some of the vitamins.

Bio-availability is lost when using supplements. Shown in numerous clinical trials.

Nature makes sure these are grouped together to better deal with free radicals.

Vit-c decreases muscle mitochondria and muscle training efficiency.

Retinol - best form of Vit-A

Beta-Carotene- unfortunately only a tiny bit of Vit-A gets absorbed

https://chrismasterjohnphd.com/blog/2019/03/06/vitamins-minerals-101

Vitamins to take as you get older

  • Vitamin C - loser histamine, help with cancer
  • Vitamin B3 Niacin - 500-1000mg
  • Magnesium
  • Vitamin D - 10,000 iU
  • Vitamin K1
  • Vitamin K2 energy

B complex vitamins

https://www.healthline.com/nutrition/vitamin-b-foods#TOC_TITLE_HDR_5

Many foods are high in B vitamins, including certain types of meat, fish, and poultry, legumes, seeds, eggs, dairy products, and leafy greens.

Some top sources of B vitamins include meat (especially liver), seafood, poultry, eggs, dairy products, legumes, leafy greens, seeds, and fortified foods, such as breakfast cereal and nutritional yeast.

If you restrict your intake from some food groups due to allergies or diet, your chances of B vitamin deficiencies may increase.

Produce energy and make important molecules. All, except B12 are short-lived.

  • thiamine (B1)
  • riboflavin (B2)
  • niacin (B3)
  • pantothenic acid (B5)
  • pyridoxine (B6)
  • biotin (B7)
  • folate (B9)
  • cobalamin (B12)
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https://c19vitamind.com/cavd.html

https://www.melatonin-research.net/index.php/MR/article/view/19/150

https://www.youtube.com/watch?v=ha2mLz-Xdpg

https://www.youtube.com/watch?v=5YV_iKnzDRg

Vitamin D and marine omega 3 fatty acid supplementation and incident autoimmune disease: VITAL randomized controlled trial

https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbDVPei16dzVSejZ1blduV1JhSWxNWm5LRVVGQXxBQ3Jtc0trMzlMU2IydXkxTTk4OEtBdHNGcE5ydFNpMjFvVlpHM01sMExNSVdSWXZDSEVkT2FsLTRubHJ0YnBaZWVKZHRDTC1vLVcwUDVPUlN1RGdjT25RSnJ5MDZueHdQOFI4WTZpbkRlc3U1ZW9FNkJ4OGFITQ&q=https%3A%2F%2Fwww.bmj.com%2Fcontent%2Fbmj%2F376%2Fbmj-2021-066452.full.pdf

Vit-D acts as a hormone more than a vitamin. Helps with inflammation, involved with the immune system

The role of vitamin D in increasing circulating T regulatory cell numbers and modulating T regulatory cell phenotypes in patients with inflammatory disease or in healthy volunteers: A systematic review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6759203/

Make your own Vit D2

Mushroom gills exposed to UVB light boost 5000IUs to 46,000 IUS

Also have Seleniu, Zinc, Copper Vit-C

Oyster, shitake, button (slice lengthwise) suate in butter for better absorption

sunny days (jun-aug ) - point gills up on tray from 10am-6pm two days, if still not dry use dehydrator to finish (snap in half and pretty crisp) place in sealed glass jar with a few rice grains to absorb moisture and good for one year

uvb light for 18 hours an 100g or cup gives you 46,000 IUs if sundried, 200,000 ius if uvb light button mushrooms only give about 20,000 IUs

Autoimmune triggers:

  1. A vitamin D deficiency
  2. A virus, bacteria, or pathogen
  3. Exposure to something that weakens your immune system
  4. Stress
  5. The wrong diet
  6. A genetic weakness

Even though various factors can lead to an autoimmune disease, vitamin D deficiency is at the heart of this condition.

Top causes of a vitamin D deficiency: • A genetic weakness • Obesity • Insulin resistance • Darker skin
• Less exposure to the sun • Aging

Vitamin D controls the immune system, and it can either boost or suppress certain parts of the immune system.

Inflammation is also a key factor involved in autoimmune disorders, but there are important things you can do to turn off the inflammatory process.

The best natural remedies for autoimmune conditions: • Vitamin D • Omega-3 fatty acids (while avoiding omega-6 fatty acids) • Cod liver oil • Curcumin • Blueberries (C but no D) • Maitake mushrooms • St. John’s wort

Vitamin D, Blueberries, and Grapes: Partners in the Immune System? Posted on November 15, 2013 by Alexander Michels, PhD

Blueberries - can they work with vitamin D?

Part of a healthy immune system involves responding to bacterial invasion. The body has many mechanisms to combat bacteria, including the white blood cells or leukocytes.

Several types of white blood cells produce small strings of amino acids (that are typically referred to as ‘peptides’) that can target invading bacteria. Through a variety of mechanisms, these peptides can associate with a bacterial cell membrane, breaking the cell open and driving it toward death. Collectively, these are known as “antimicrobial peptides”.

Here’s where vitamin D gets involved:

One of these antimicrobial peptides is known as cathelicidin. What makes cathelicidin unique among these peptides is that the gene associated with it (known as CAMP for Cathelicidin Antimicrobial Peptide) is regulated by vitamin D. Providing vitamin D to leukocytes promotes the expression of CAMP and to increase their bacteria-killing activities.

Regulation of the CAMP gene, especially in context of vitamin D, has been a central question driving the research of Adrian Gombart, PhD, at the Linus Pauling Institute for many years. Recently, he spearheaded an effort at LPI to look for additional small molecules that may work alongside vitamin D to regulate cathelicidin production.Fritz in lab

Their two-step approach involved some genetic manipulation in cells. First, they fused the promoter (a region of DNA that regulates expression of a gene) from the human CAMP gene to another gene that makes a protein called a ‘transcriptional activator.’ The transcriptional activator, if produced, then turned on the production of an enzyme called firefly luciferase. The end result is simple: if any compound added to cells activated CAMP, the cells would glow like a firefly.

Dr. Gombart and his research team then screened 446 different molecules that are currently being tested in clinical trials by the NIH. At the end of the process they found two molecules that not only promoted CAMP gene expression but also worked in combination with vitamin D! Even more interesting, these compounds were normal dietary components: resveratrol (found in red grapes and red wine) and pterostilbene (found in blueberries).

Neutrophil and Bacteria “Out of a study of hundreds of compounds, just these two popped right out,” said Dr. Gombart, who is an LPI principal investigator and an associate professor in the Biochemistry and Biophysics department at Oregon State University. “Their synergy with vitamin D to increase CAMP gene expression was significant and intriguing. It’s a pretty interesting interaction.”

Does this mean drinking red wine and eating blueberries, along with taking vitamin D, will increase your innate defense against invading bacteria? Unfortunately, we don’t know yet. Dr. Gombart’s lab is working hard on determining how these compounds work in the immune system and whether they can boost cathelicidin levels in leukocytes.

There are plenty of other reasons to enjoy a glass of red wine, eat a handful of blueberries, and get your vitamin D. As for improving your immune response, that would just be a bonus!

Vitamin D and Covid-19 https://chrismasterjohnphd.substack.com/p/my-response-to-rhonda-patrick-on

magnesium activates Vit D? needs to be taken together. Also K2

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There is a powerful form of testosterone in the body called DHT. Testosterone can convert to DHT with a specific enzyme. Certain medications inhibit this enzyme to reduce DHT and help with male pattern baldness, prostate hypertrophy, and erectile dysfunction. But, zinc is actually a natural inhibitor of this enzyme.

Zinc is the most important nutrient to support a high testosterone level, sperm fertility, and a healthy prostate.

The prostrate gland has 100x as much zinc as can be found in your blood.

A zinc deficiency could lead to an enlarged prostate gland, inflammation of the prostate gland, and an increased risk of prostate cancer. A zinc deficiency can also affect your libido, testosterone, sperm count, and urine flow.

Causes of a zinc deficiency:

  • Not consuming enough red meat
  • Low stomach acid
  • Certain medications (antacids, diuretics, statins)
  • Alcohol
  • Sugar consumption
  • Frequent meals (insulin resistence)

Foods high in zinc:

  1. Shellfish
  2. Red meat

You could also take a zinc supplement. However, zinc alone will not act as a cure for an enlarged prostate or other medical conditions because there are many other factors involved. One of these factors is your diet. Keto and intermittent fasting.

While Zinc is the mineral oriented component in better regulation of DHT (and thus optimal prostate health and even hair loss prevention), there is also a notable mention to essential fatty acids. Alpha Linolenic Acid (ALA) and Gamma Linolenic Acid (GLA) are superb in DHT regulation, so essentially, anyone who is not getting enough essential fatty acids in their diet (or supplementation), is going to experience overproduction of DHT, especially when aging becomes a factor. There are a few studies relating to regular consumption of avocado (for example) being a powerhouse DHT regulating food, for exactly this reason (the essential fatty acid connection to DHT regulation). In herbal medicine, the “tried and true” Saw Palmetto herbal supplement, has always been synonymous with both DHT regulation and prostate health.

Sources and Citations

"Zinc is an essential nutrient that participates in numerous biological processes and modulates the activity of more than 300 enzymes and 2,000 transcription factors.[1] First identified for its influence on growth and development, zinc is now understood to play critical roles in immune function, protein synthesis, wound healing, DNA synthesis, and cell division.

Zinc modulates numerous aspects of the immune system and is essential for proper immune function. Studies suggest that mild nutritional zinc deficiency (generally with serum zinc less than 70 micrograms per deciliter) impairs immune function due to decreased activity and regulation of the immune system.[70]

Clinical and mechanistic studies have shown that zinc deficiency can cause T cell dysregulation and decrease total T cell numbers.[71][72][73] T cells are immune cells that play important roles in both destroying pathogens and regulating the immune response."

(https://www.foundmyfitness.com/topics/zinc)

"An enlarged prostate can affect urination and libido. The more the prostate enlarges, the higher your risk is for prostate cancer. But, just because the prostate enlarges doesn’t mean you have cancer.

Many studies have investigated the relationship between serum zinc concentration and prostatic disease, but have shown inconsistent results. Hence, we performed a systematic literature review and meta-analysis to assess the correlation between serum zinc concentration and prostate disease. Systematic literature searches were conducted with PubMed, EMBASE, Science Direct/Elsevier, MEDLINE, CNKI and the Cochrane Library up to June 2015 for studies that involved the relationship between serum zinc concentration and prostate disease. Fourteen studies were identified from the databases.

Our results illustrated that the serum zinc concentrations in prostate cancer patients were significantly lower than those in Benign prostatic hyperplasia (BPH) patients and normal controls (SMD (95% CI), −0.94 [−1.57, −0.32]; −1.18 [−1.90, −0.45]). However, the serum zinc concentrations in BPH patients were significantly higher than those in normal controls (SMD (95% CI) 1.77 [0.15, 3.39]). The present study showed that different levels of serum zinc concentrations are correlated with different prostatic disease. Serum zinc concentration may be used as a tool for the diagnosis and screening of prostate disease. But, further studies with well-designed larger sample studies are needed in this field to further clarify the correlation between serum zinc concentration and prostate disease."

Comparative study of serum zinc concentrations in benign and malignant prostate disease: A Systematic Review and Meta-Analysis

"Research has been consistently showing the role of zinc (Zn) in prostate function. In this article, we review the current literature on the anatomy and main functions of the prostate, highlighting the role of zinc. In particular, we will review the etiology of benign prostate enlargement (BPH), its prevalence in men over 50, the likelihood of BPH becoming prostate cancer (PCa), and explain the relationship of zinc and apoptosis in the prostate cells and the implications for BPH and PCa.

We present a model that explains how endogenous factors provoke excretion of zinc or limit zinc absorption, and how exogenous factors like nutrition and drugs regularly used in men over 50 can significantly decrease zinc status and thereby increase the risk of BPH. Finally, we explain how Zn amino acid (AA) complexes may be capable of avoiding antagonists and inhibitors of zinc absorption, thereby increasing the bioavailability of zinc for the necessary biological processes in the prostate."

Zinc Deficiency in Men Over 50 and Its Implications in Prostate Disorders

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