Nutrients

Nutrients- there are more- we need them all!

B vitamins

B vitamins are water soluble so they are non-toxic. We just excrete excess everyday in the urine, so we need more B vitamins in our diet every day. They are involved in energy production in the mitochondria of our cells. Mitochondrial dysfunction is a precursor to many chronic illnesses. We need our mitochondria to do their job normally, and they need B vitamins to be able to do that.

Thiamine - B1

1.2 RDA / 300 mg - or higher, seek guidance.

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 - B2

1.3 / 5-400 mg

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 - B3

16 / 25-3000 mg

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 - B5

5 / 500 mg

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)

Pyridoxine - B6

1.7 / 25-200 mg

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.

Biotin - B7

30 mcg / 100-600 mg

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 - B9

400 mcg / 800 mcg

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)

Cobalamin - B12

2.4 mcg /100-500 mcg

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.

Other Nutrients

Whether a chemical is considered an essential nutrient can be unclear as some people may need the nutrient throughout life due to genetic differences, or anyone might need the nutrient when ill or elderly even though their body might make it during normal health. Other nutrients are just more recent discoveries and clear guidance is still being learned.

Choline

550 mg / 250-6000 mg

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)

Betaine - Trimethylglycine, TMG

2-10 gr

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.

Dimethylglycine, DMG

2-10 gr

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

1-6 gr

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

200 mg-4 gr

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.

Disclaimer: This information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes.

More Nutrients!

Other Water Soluble Vitamins

The B vitamins are generally very safe and nontoxic even at very high doses because they are water soluble and excess is excreted in the urine. Fat soluble nutrients can become toxic because they can be stored within fat tissue or in other organs - that provides a benefit in that we do not become deficient as rapidly. We need water soluble vitamins in our diet everyday. We can become deficient more rapidly with inadequate water soluble nutrients in our diet than lack of fat soluble ones - we run

Vitamin C, Ascorbic Acid

90 RDA / 100-1000 or more, to bowel tolerance

Vitamin C is also called ascorbic acid, and is not citric acid, that's different. We need vitamin C for strong blood vessels and to prevent easy bruising - or clotting risks. Vitamin C helps the vascular system and skin health in many ways. Higher doses will cause diarrhea. Smaller amounts more frequently! Liposomal vitamin C can be tolerated at higher doses then regular C. Very high dose vitamin C helps control cytokine storm and IV treatment may be medically available. (lpi.edu) (Foods)

Fat Soluble Vitamins

Fat soluble nutrients can be given in larger amounts less frequently as they are stored by the body. Toxicity limits may be reached over time if a large amount is used regularly. For infants and young children a large dose of vitamin A given every six months can save lives by supporting normal immune function. (lpi.edu/vit A)

Vitamin A, Retinal, Beta-carotene

900 mcg / up to 1,500 mcg RAE (5,000 IU)

Vitamin A is critically important for immune function. Too little can cause an AIDS like immunodeficiency syndrome. Measles severity is linked to vitamin A inadequacy. (lpi.edu) On the other hand, history of an immune challenge may lead to liver enzyme changes that cause over-activation of vitamin A to the retinoic acid form which activates immune cells - and too much immune activity, is not good either - autoimmune & allergy symptoms, & odd ones that may not be id'ed as Retinoid Toxicity.

Vitamin D, a seco-steroid hormone actually

600 IU / 800-2000 IU

We can make vitamin D from cholesterol with 15-30 minutes of sunshine or full spectrum light that has UV. (lpi.edu) There's an advantage for our circadian cycle health and vitamin A & D, to focus on getting the full spectrum light daily. We can make water soluble forms of the nutrients with the light availability too - new area of research. Balance of forms may also be affected by high dose D3 supplementation. Daily 600-1000 IU may be adequate for preventing respiratory infections.

Vitamin E, tocopherols, a group

15 mg or 22 IU/ 100 mg - 400-600 IU

Alpha-tocopherol (α-tocopherol) is most bioactive and typically used in supplements, though mixed tocopherols is on labels too. People who eat nuts and seeds daily (vegan possibly) may be getting adequate vitamin E, like me, I stopped using vitamin E supplements. Too much can can easy bruising symptoms, caution 1000 mg/day UL (upper intake level). Supplement doses used in research varied, results were inconsistent. (lpi.edu)

Vitamin K1 and K2 (menaquinone-4)

120 mcg / 200 mcg - 45 mg K2

There is a lot of vitamin K1 in green leafy veggies, however it isn't activated readily to the K2 form, so a supplement of vitamin K2 may be beneficial if easy bruising is a problem - and eat your green veggies too! Vitamin K helps with clotting factors, actually, is essential for blood clotting. It also helps prevent osteoporosis. (lpi.edu)

Too much clotting risk and vit K foods may be limited, or if on a blood thinner like Warfarin. More info on Hypercoaguability: TNF alpha and Nrf2

Minerals

Electrolytes, Iron, Iodine, & Zinc

Minerals used for the bone matrix and fluid balance are needed in greater quantity and are found in foods in larger amounts than trace minerals, which are in the second section. Minerals that are electrically active are kept within a narrow range by storing excess on transport proteins or in cellular storage. Excess of one type of mineral can cause deficiency of another due to the mineral sharing the same transport proteins or other chemical carriers.

Iron - Fe - Ferrous oxide, ferritin, (+2, +3 ions)

8 mg RDA

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.

Iodine - I - Potassium iodide, (-1)

150 mcg / 400 mcg - 12 mg

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 - K - (+1)

3400 mg

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.

Sodium - Na - Salt - Sodium (+1) Chloride (-1)

1500 mg AI, *U.S. "Adequate Intake" ~ 3800 mg Salt

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 - Mg - Magnesium glycinate - (+2)

420 mg / 250-400 mg

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%...!

Calcium - Ca - (+2)

1200 mg (*U.S.) / 250-1200 mg

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 - Ph- (+5, +3, or -3)

700 mg / caution 4000 mg U.L.

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 - Zn - (+2)

11 mg / 30-50 mg

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)

Trace Minerals

Trace minerals are essential or beneficial to health in trace amounts and toxic in excess. The reserve supply of minerals within a cell can be released strategically as a type of antibiotic or immune system defense against infectious microbes. Minerals may also be withdrawn into storage to make it unavailable for pathogen growth, see above - Iron. Trace minerals are metals with electrically active ionic forms. They can act as antioxidants or may be essential within the structure of an enzyme. T

Copper - Cu - (+1, +2)

900 mcg / 2-6 mg, short term

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

Boron - B - (+3, -3)

3 mg/day - suggested

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 - Mn - (-3 thru +7)

2.3 mg / 5 mg

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)

Molybdenum - Mo - (+4, +6, most common))

45 mcg / 100 mcg - 1 mg

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 - Se - (−2, +4, +6 )

55 mcg / 100-200 mcg

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 - Si - (+4, -4)

/ 20 mg/Kg/day ~ 1350 mg for 150 pound person

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 - Cr - (+2, +3, +6)

30 mcg / 200-1000 mcg

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 - F - (-1)

4 mg AI *U.S. "Adequate Intake"

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.

Other Trace Minerals

Mixed Trace Mineral Supplement

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

Food first - nutrient dense foods

What to eat? - variety:

Drinking water,
Dairy products, cheese, and fortified substitutes made from almond, soy, rice or hemp.
Sesame and Pumpkin seeds, almonds, walnuts, Brazil nuts and other nuts, seeds, and beans, peas, lentils, soybeans and soy products. (G.zinc)
Canned salmon and sardines, shellfish, (G.28), oysters, crab, lobster;
Oat and wheat bran, rice, whole grains, flour, cereals, fortified cereals for folate, zinc, iron;
Fruits, edible fruit peels (or in tea), dried fruits, such as apricots and prunes, juices, sea vegetables, cauliflower, spinach, leafy green vegetables, asparagus, potatoes, onions, garlic, cruciferous and other vegetables.
Parsley, dill seed, ginger, black pepper, oregano, rosemary, thyme, sage, cilantro, herbs, cumin, coriander, cardamom, spices;
Mushrooms, nutritional yeast flakes, apple cider vinegar,
Vegetable oils, coconut, and olive oil, fats, olives,
Cocoa, chocolate, honey, and blackstrap molasses,
Eggs, poultry, beef, red meats, liver, organ meats;
Coffee, tea, beer, wine.

Trace Minerals - It's Teamwork