Nutrients- there are more- we need them all!

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Deficiency is only common when malnutrition is chronic, anorexia or alcoholism, for example. Symptoms of deficiency, foods. Higher dose, 300 mg, or more, (seek guidance), may be used. (LPI.edu)  It has antiviral action and our need for thiamine is greatly increased during an infection or immune challenge. Very high doses may help hypoxia. Guidance: Lubell.

Riboflavin is also common in foods. It has anti-viral benefits at higher doses & is nontoxic. It is bright yellow & changes the color of urine. Higher doses used in research varied for diff studies: 5, 10,100, 400 mg. (lpi.edu)

Niacin is more in animal products than a vegan diet. Coffee-a good source. (lpi.edu) (Foods)

High dose niacin can help the body remove more inflammation & cellular debris as long as other cofactors for the mitochondria are also available. High dose, 2-3000 mg/day, may help schizophrenia symptoms normalize (other nutrient deficiencies may also need to be corrected - B12, zinc, vitD,  balance of THC/CBD endocannabinoid equiv, iodine)

Post with Dmitry Kats, PhD niacin protocol how-to's & Niatonin 

Pantothenic Acid is found in dairy, organ meats, fish and shellfish, eggs, beans, avocados, mushrooms and sweet potatoes in greater amounts then average but it is fairly commonly available in foods. Deficiency is rare but severe malnutrition caused symptoms of "numbness and painful burning and tingling in their feet ". (lpi.edu) (Foods/symptoms)

 Pyridoxal 5'-phosphate (PLP) is the bioactive form of vitamin B6. It is involved in 4% of the body's enzymatic reactions. It is fairly common in food so deficiency is not common. (Foods)  High dose supplements used in research trials varied, (25 - 200 mg). (lpi.edu)

However a genetic condition called pyroluria (post), can cause excess loss of B6 & Zinc in the urine. The condition may be present in 40% of people with Down's Syndrome, yet it is not screened for or treated typically. 

Eating too many raw eggs can cause biotin deficiency due to an enzyme that breaks it down. Symptoms of deficiency: "hair loss, dermatitis, and skin rash, ataxia, seizures, and other neurologic dysfunctions." (lpi.edu)

Foods: egg yolks, beans, nuts, organ meats, Nutritional Yeast Flakes & Baker's yeast, deactivated, mushrooms, broccoli, avocados,, sweet potatoes, bananas, many other foods. (Foods)

Folate is essential in the growth of new blood cells, so deficiency can cause a type of anemia due to immature red blood cells rather than lack of iron. A genetic difference in methylation can make a person more at risk for deficiency as the supplement forms are typically an inactive form. It would be better to avoid those and just eat good food sources: Peas, beans, asparagus, green leafy veg, oranges/juice, un-enriched whole grains. (lpi.edu)  High dose supplements aren't typical. (Foods)

Vitamin B12 deficiency can cause irreversible nerve damage. Early symptoms of deficiency might include tinging numbness in the fingers. Stomach acid helps B vitamin absorption & B12 needs Intrinsic Factor from the stomach for absorption. Some people need sublingual or intravenous B12. Methyl forms of supplements would be needed if methylation gene alleles are present. (More info & foods, symptoms.) Cyanocobalamin contains cyanide and excess supplements might lead to cyanide toxicity symptoms.

Choline is a methyl donor that can help protect our DNA. It is used in the neurotransmitter acetylcholine so is important for our thinking. It may also be converted to betaine. (lpi.edu) Excessive choline supplements might increase excitability in someone who tends towards elevated acetylcholine levels anyway. Low intake is associated with fatty liver disease. (lpi.edu)

Glycine is an amino acid and can act as a methyl donor in the form of betaine - if there isn't methylation gene alleles interfering with that enzymatic step. Good food source of betaine, TMG: quinoa. Bone broth, collagen would be a good source, but > organic reared < or it would likely be glyphosate source too/instead. Post: Glyphosate & COVD19.

Post - Glycine - good for our extracellular matrix & immune function. 

People with a BHMT gene allele would need to take the DMG form of glycine in addition to TMG, as the BHMT enzyme is needed to convert TMG into DMG. Excessive intake of betaine/TMG when there is no functional BHMT enzyme may be upsetting - and need to avoid quinoa. (Something I learned the upset tummy way.) This is available as an amino acid powder. It may help with sleep, taken in the evening in water, ~ 2.5 grams, 1/2 teaspoon. Sleep

Post - Cannabinoids are made with the BHMT gene - and others.

Taurine has calming effects within the brain, similarly to DMG, and both reduce risks of glutamate excitotoxicity (Idrissi) & Mg too. Reduces neuroinflammation in Type 2 DM & MetabSyn. (Rafiee) Taurine protects against calcification (Liao) earlier treatment better. (Li) Anti-aging (Singh)

• 200-500 mg 3 x daily has shown efficacy in human trials,
• doses of 1-6 grams per day have also been used safely. (Xu)
• 2 grams 3 x daily is approximately 1/4-1/2 teaspoon B/L/D.

Serine also has inhibitory, calming effects in the brain. While many studies uses a low 30 mg/Kg/day dose (~ 200 mg for a 7 Kg person), less than or equal to 4 grams per day have been used safely for mental health conditions. (Durrant) We can make serine from other amino acids during normal health and therefore it is considered a non-essential amino acid.

Iron is used to carry oxygen within red blood cells on the hemoglobin protein. Iron overload is a risk from excess. (lpi.edu) Infectious pathogens also want iron and hemoglobin is an easy target. The body shifts some of it into storage. Oxidative damage can occur if too much is free - rust (+2 or +3 ions). Blood clots, hypercoagulation (see vit. K above), may also be an increased risk. Iron chelators and vitamin C could be protective in addition to avoiding iron rich foods or supplements. Foods.

The RDA for iodine may be too low compared to the level of goitrogenic halides in the food and water supply. Higher dose iodine can help the body remove any bromide or fluoride that has been used in place of missing iodine. Selenium is important to supplement along with iodine as it is used in the enzyme that breaks down extra thyroid hormone. (Iodine & Thyroid) Iodine helps immune function and energy production. (lpi.edu) (Ion: -1) (Iodide for CoV)

Potassium and sodium are referred to as electrolytes, (+1 charge). High blood pressure involves the balance of the two minerals more than simply too much salt - too little potassium may be the bigger problem. Potassium also reduces risk of stroke from a blood clot.  "...3,043 mg/day versus 1,484 mg/day) was associated with a 62% lower risk of hypertension. (37)" (lpi.edu) Low magnesium can cause a decrease in potassium level. Supplements can be dangerous and are used for excessive loss issues.

We need about equal amounts of sodium and potassium in our diet each day, and get too little potassium on average, and too much sodium.  The recommendation for sodium was dropped to a level lower than the Low sodium diet for heart patients had been when I trained as a dietitian - too low in my medically trained opinion. Hyponatremia, low sodium to fluid ratio in the body can be disorienting or even deadly. In sweaty weather we need extra salt. (lpi.edu)

Magnesium glycinate is Mg on the amino acid, glycine, which is well-absorbed form (see TMG & DMG). If urinary loss is an issue, 400 mg 2-3 times per day would be recommended to replace the losses, am/pm. Too much magnesium at once could cause watery bowel movements for rest of the day, nontoxic, but no fun. Epsom salt, Mg Sulfate, or MgCl are topical sources which bypasses poor GI absorption problems, ~ genetic or health reasons. Low Mg can -> low vit D, Ca, & K. lpi.edu) Mg helps in 80%...!

The ratio of calcium & magnesium effects health. Like sodium & potassium, Ca & Mg act in balance with each other on opposite sides of cell membranes. Their levels within blood plasma are kept within narrow ranges. Heart disease deposits on vessel walls may be a way to cover up excessive electrically active calcium. Modern diet has far more calcium than nature offered us. Our bodies are used to conserving calcium in bone matrix and wasting magnesium in urinary losses. (lpi.edu) Calcification.

Phosphorus is plentiful in foods and is rarely deficient. People who drink carbonated beverages a lot may get too much, which can lead to a loss of calcium & increase osteoporosis risk. Milk has more though (ref), but it also has calcium. The safe upper intake level of Ph is 4000 mg and some people do exceed that regularly. People with kidney disease may need to limit phosphorus and other nutrients. (lpi.edu)

Zinc is used in man enzymes and in gene transcription for protein production. It is essential for T-cell maturity and good immune function. (lpi.edu) The thymus gland seems to need extra as we age, yet the current recommendations do not reflect that increased need. (ref) Toxicity with excess supplementation can occur, and can lead to lower copper levels with other health symptoms.  Genetic pyroluria may increase need for zinc for life. (Pyroluria) (Zinc page on this site)

Copper and zinc share transport proteins so excess of one may lead to deficiency symptoms of the other. (lpi.edu)

Boron helps us absorb magnesium and is involved with vitamin D metabolism and bone health. The mineral also helps reduce inflammation and promote wound healing. Official recommendations are not set, benefits for health are seen at intake of 3 mg/day or less. (ref) Too much is not more beneficial for many trace minerals. It can be difficult for our body to excrete some minerals.

Manganese is a versatile ion with many observed levels of electrical charge - the most frequently seen are +2, +3, +4, +6, and +7. (ref) This versatility may also be why it is so essential for our mitochondria, antioxidants accept free electrons (-1) so they don't damage other things instead. "Manganese superoxide dismutase (MnSOD) is the principal antioxidant enzyme in the mitochondria." Too much or too little manganese can increase diabetes risk. Too much can become toxic also. (lpi.edu)

Excess of molybdenum can cause copper deficiency. Manganese deficiency seems to increase cancer risk, supplements were not protective though, and may have increased long term risk rather than being protective (only one study though). (lpi.edu)

Selenium is not common in the diet. Seafood, shellfish, and Brazil nuts. It is needed for the enzyme that breaks down excess thyroid hormone. Lack may increase risk of hyperthyroidism. It is an antioxidant that helps immune function too. Excess intake regularly may lead to toxicity symptoms, such as hair loss. (lpi.edu)

Silicon helps with bone formation and can help skin healing. Water soluble silicon in the diet is nontoxic as excess is excreted within a few hours. Kidney patients on dialysis may reach elevated levels of silicon.  (ref)

Chromium can help with blood sugar control. It is found in small amounts in many foods, however a supplement may help if weight or blood sugar are concerns. Chromium picolinate is a well absorbed form. (lpi.edu)

Fluoride is added to the water supply to help prevent dental cavities. Topical rinses would be safer. Fluoride is goitrogenic and increases risk of hypthyroidism and it collects in the body over the lifespan and may lead to skeletal conditions. Adequat chloride intake helps the body excrete fluoride in the urine. (lpi.edu) Fluoride is in our food supply from the water in food processing, however, we do not need it for health, in the way we need other minerals used in enzymes or as cofactors.

• Essential - Cobalt (Co), possibly Chromium (Cr), Copper (Cu), Iron, (Fe), Manganese (Mn), Molybdenum (Mo), possibly Nickel (Ni), Selenium, (Se), possibly Vanadium (V), Zinc (Zn),

• Nonessential or benefits not defined- Arsenic (As) - toxic in humans in excess, essential for some types of animals in trace amounts.

Food sources are available here: Trace minerals - It's Teamwork