vitamin summary
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Vitamin A = immunity (viruses), eye health, helps iodine absorption
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Vitamin B1-B3 = energy
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Vitamin B5 + B6 = neurotransmitters
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Vitamin B7 = hair & nails
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Vitamin B12 = blood cells
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Vitamin C = collagen
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Vitamin D = Bone, immune, Blood Pressure, Pain - made by your skin, helps calcium absorption
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Vitamin E = antioxidant, neurological, muscle, heart, arteries,
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Vitamin K1 = Clotting, DNA
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Vitamin K2 = arteries, Calcium transport
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Inositol = Sleep
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L-theanine = Calm
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Magnesium = Relax
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B-Complex = Energy
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Vitamin D3 = Immunity
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Chromium = Blood sugar
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Vitamin K2 = Heart health
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Blackseed oil = Immunity
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Cod liver oil = Allergies
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Creatine = Muscle
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Collagen = Joints
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Fish oil = Inflammation
Earliest signs of nutritional deficiencies
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Vitamin A - Difficulty seeing in the dark
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Vitamin B1 - Nervous tension
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Vitamin C - Swollen or red gums with slight bleeding
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Vitamin D - Bone pain
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Vitamin E - Muscle weakness
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Vitamin K1 - Excessive bruising
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Vitamin K2 - Tartar buildup
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Calcium - Chronic cough
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Iodine - Breast tenderness
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Sodium - Overall weakness
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Magnesium - Loss of energy
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Potassium - Pounding in your ears when trying to sleep
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Selenium - Brain fog
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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)