Building Blocks
The power of food & herb
Noncommunicable disease is on the rise, the cumulative effects of poor diet and physical activity may relate to health challenges such as metabolic syndrome, type 2 diabetes, high blood pressure, cardiovascular disease, osteoporosis, and some cancers affecting over a hundred million Americans. Although most Americans get sufficient amounts of some nutrients, other nutrients fall well under the Adequate Intake levels (AI). Many of the health challenges that we are facing today, may have been preventable with better dietary influences and lifestyle choices (DGA, n.d.).
Making a change or adjustment sometimes seems difficult. Is it more difficult to traverse disease and illness or eat a more wholesome diet? Possibly consisting of less processed substances and more naturally occurring foods like fruits, veggies, nuts, and grains. Have a barbecue or picnic just because it’s healthy doesn’t mean you compromise flavor in fact, it will bring more fulfillment in more ways than one. Bringing you out into the fresh air (clear O2), under the sun (vitamin D), movement (exercise), family and or social interaction (cognitive support).
Nutrition
Nutrition, Is the process of obtaining the food that is imperative to proper growth and development. While nutriment may promote growth and development it provides the building blocks that the body utilizes for tissue repair and the maintenance of life. Consisting of macronutrients which are molecules that the body can obtain energy from, in addition to being nutritious, providing Carbohydrates, Proteins and Fats. These are consumed in greater quantities then the micronutrients.
Micronutrients are important elements acquired through diet and required by the body but in much smaller amounts than the former commonly referred to as Vitamins, and Minerals or Trace elements. These nutrients may not be produced endogenously and should be obtained from food. They are vital for energy, proper growth, development, and prevention of disease (CDC, 2018).
Gathering the ingredients of nutritional knowledge.
Vitamins, Are organic constituents containing the element carbon which is fundamental to all life. Vitamins should be obtained from food or herb, which are required to ensure health. With the exception of vitamin D which can be obtained from sunlight. Vitamins are classified through their means of solubility or ability to dissolve in either fat or water. The fat soluble vitamins consists of A, E, D, and K with the water soluble vitamins being C and the B complex family. Although important for energy production, do not contain usable calories the energy value of food. While multiple vitamins rarely pose any health risks, It is often recommended that “MVMs (Multivitamin and minerals synthetically produced) Supplementations” are consumed in accordance with the Recommended Dietary Allowance (RDA) and or Dietary Reference Intake (DRI) (NIH, 2018).
Fat-soluble Vitamins
Fat-soluble Vitamins, A, E, D, K are dissolved and best absorbed in fat. Hence the reason why “MVMs Supplements” are sometimes recommended as being taken with food or milk. Being of fat solubility the body is able to store these vitamins for long periods of time. And for this reason do not need to be consumed as frequently. These essential constituents support wellness in bodily function.
So much of today’s urban foods and beverages are super processed that most to all nutritional value has been depleted making the ingredients unfit for consumption, that the stuff (so called food) have to be enriched or fortified (reintroduced or added with vitamins and minerals) in order to be sold at market. This in addition to “MVMs Supplementation” may cause excessive amounts to build up and may have adverse reactions. Therefore its is always suggested to keep within the RDA and or DRI limits as not to exceed the upper levels (NIH, 2018).
Take for example: during early gestation women that consume large amounts of vitamin A may cause an increased risk of birth defects in their infants (ODS, 2016). Excessive Vitamin D supplementation may compromise the kidneys in addition to weakening the bones. Vitamin E supplementation may interfere with blood coagulation and may cause hemorrhage (ODS, 2019).
Vitamin A
Vitamin A, The name Vitamin A is accredited to being the first fat soluble vitamin discovered. Commonly known to support ocular health and prevention of night blindness. It’s important for thyroid support, immune maintenance and bone development. Research found that supplementation in children of pre-adolescents actually reduces mortality rates (CDC, 2018). Larger amounts of this vitamin may help alleviate those suffering from premenstrual symptoms possibly through the inactivation of estrogen and thyroxine.
Studies indicate somewhere around 15-40 percent of those with cystic fibrosis are vitamin A deficient. Most individuals with cystic fibrosis (a hereditary disorder that affects the exocrine glands productivity) tend to have a pancreatic imbalance. In turn decreasing fat absorption, leaving them susceptible to vitamin A deficiency. Several studies show that serum beta-carotene (vitamin A) levels may be corrected in those with cystic fibrosis, by increasing vitamin A consumption (ODS, 2019).
Excess A, Being of fat-solubility excess amounts might have cumulative effect in the body’s tissues resulting in damage primarily to the liver. Excessive intakes of vitamin A may possibly manifest in headache, dizziness, nausea, coma, bone and joint pain, skin irritation, even death (ODS, 2019). In addition to possible thyroid inactivity, fatigue, irritability, abdominal pain, birth defects and risk of osteoporosis in postmenopausal women.
Not all forms of vitamin A carry such heavy loads on the body’s systems, take for example: naturally occurring yellow and orange colored fruits and vegetables possess a terpenoid based carotenoid phytonutrients such as beta-carotene, and provitamin A. Which is converted in the body to vitamin A and does so in a way, that the body prevents it from building up to toxic levels (ODS, 2019). It has been postulated that there may be a correlation between carotenoids and a reduced risk of certain types of cancers (such as prostate cancer) as well as the slowing of age related macular degeneration.
Sources A, Carotenoids are found not only in carrots but in other foods as well, like yams, red & orange peppers, cantaloupe, butternut squash, grapefruit, spinach, kale. As well as herbs such as Moringa oleifera ( Visit Kuli Kuli For Cool Moringa Combinations; Enter; KULIFAN & Save 15% ), Urtica Dioica L. & U. urenes, Portulaca oleracea, Taraxacum officinale, and Rubus idaeus.
Vitamin E
Vitamin E refers to a family of eight related compounds. alpha-, beta-, gamma-, and delta-tocopherol / tocotrienol. Alpha and delta tocopherol are the most abundant forms in the human body (ODS, 2019). Vitamin E holds antioxidant properties that may help stop production of Reactive Oxygen Species (ROS) also known as a type of free radicals which are natural byproducts released from mitochondria and other organelles of cells that have an odd number or oxygen atoms. These free radicals might bounce around in the vasculature system possibly wreaking havoc, cutting us up on the inside.
Vitamin E is being investigated for possible prevention and delay of free radical related diseases such as systemic inflammation, coronary heart disease, and cancer. Vitamin E supports the central nervous, cardiovascular, and ocular systems. Helping with cancer, heart disease, eye disorders, and cognitive decline (ODS, 2019). In addition to possible gynecological alignment, balancing estrogen and progesterone in turn prostaglandin regulation in females thereby premenstrual symptoms and dysmenorrhea.
Excess E, Blood serum levels depend on assimilation of the small intestine and the liver. Similar to vitamin A, vitamin E is of fat-solubility and excess amounts have a possible cumulative effects in the body’s tissues perhaps resulting in damage primarily to the liver. Possibly manifesting in fatigue and potential digestive disturbances like nausea.
Interactions E, interacts with blood medications such as aspirin and warfarin; interfering with blood coagulation and may cause hemorrhage, therefore care should be implemented when supplementing with vitamin E (ODS, 2019).
Sources E, Opposed to synthetic supplements that may possibly weigh heavy on the body. The naturally occurring monounsaturated and polyunsaturated fatty acids found in conjunction with fruits, vegetables, nuts, seeds and herbs that are high in unsaturated amino acids are typically high in vitamin E as well.
Naturally occurring sources of vitamin E include: pumpkins, mangoes, apricots, broccoli, and pistachios. As well as herbs like Angelica sinensis, Olea europaea, Moringa oleifera, Ribes nigrum, and Oenthera biennis.
Vitamin D
Vitamin D, Nutrient and hormone synthesized in the body when exposed to ultraviolet sunlight. Commonly related to bone health and is usually in conjunction with calcium. This is one of the deficient vitamins in people and is of public health concern (DGA, n.d.). Laboratory tests reveal that vitamin D plays a substantial role in immune support and may actually reduce certain types of cancer cell growth. With major contributions to the musculoskeletal system in turn supports the bone matrix as well as strengthening the musculature, thus preventing the likelihood of falls in the elderly while possibly reducing the occurrence of fractures in such incidents.
Evidence shows that vitamin D participates in the prevention of type 1 diabetes mellitus. While other studies propose men and women with higher levels of this nutrient had 62 percent decreased risk of multiple sclerosis. Reports suggest that proper levels of this vitamin may also reduce mortality rates (Harvard, 2019).
There is a synergistic relationship between calcium, phosphate, and vitamin D. When sufficient amounts of vitamin D are in the body, calcium and phosphate will be better absorbed by the GI tract, thus raising plasma concentrations of those nutrients in the body. Enabling proper bone mineralization, perhaps preventing hypocalcemia (Harvard, 2019)., while possibly increasing bone mineral density.
Vitamin D is cholesterol based and when exposed to ultraviolet sunlight the skin converts 7-dehydrocholesterol to cholecalciferol (D3), after being transferred to the liver where it gets converted to 25-hydroxycholecalciferol. Then transferred yet again but to the kidneys, where it is converted to 1,25-dihydroxycholecalciferol which is the physiologically active form (ODS, 2019).
Deficiency D, Many of the health concerns arising from being “D-ficient” may include: seasonal flu, rickets in children, risk of bone fractures in older adults, osteoporosis, heart disease, multiple sclerosis, and tuberculosis (Harvard, 2019).
Consideration D, Skin related cancers from excessive sun exposure in recent decades have people avoiding the sun, wearing protective clothing, and sunblock as a means of protection. Studies that an SPF of 15 may decrease vitamin D production by nearly 99%. This has lead to an increased vitamin D deficiency. Additionally as we age our ability to convert sunlight to vitamin D tends to decline. So a thought out plan should be implemented to maintain safety but not to become deficient in this important nutrient.
Dependent on the location and season the sun’s ultraviolet light differs in intensity. People closer to the equator have higher amounts of ultraviolet sunlight and in turn higher serum levels of vitamin D. In opposition, those at higher altitudes in northern climates especially in the winter months have a more difficult even impossible time with vitamin D production from the sun. Either due to distance or angle of the sun, if you dwell in these areas you probably aren’t getting adequate UV rays required by the skin for production. Although for most 15 minutes of direct sun exposure daily will suffice. One may look to “MVMs supplementation” although dietary sources such as dairy or fatty fish may not way as heavily on the body’s tissues. If opting for “MVMs supplementation” it is always recommended that you keep within the RDA or AI levels. As seldom large doses, are not sufficient (Harvard, 2019). Additionally it is suggested that you consult with a qualified health care provider about any and all supplementation or dietary modifications.
Excess D, Toxicity from excess “MVMs supplementation” may contribute to anorexia, weight loss, polyuria, heart arrhythmia and damage, hypercalcemia, hypercalciuria, and kidney damage. While supplementation of both calcium and vitamin D in postmenopausal women showed a possible increased risk of kidney stones by around 17 percent. Obtaining vitamin D from sensible sun exposure or foods is most preferable (ODS, 2019).
Interactions D, There are potential interactions between vitamin D and many medications for example: anti-inflammatory glucocorticoid like Prednisone that may alter vitamin D metabolism by possibly decreasing calcium absorption. In addition to others like certain epileptic and cholesterol-lowering medications including some weight-loss drugs (ODS, 2019). Always discuss with your prescribing doctor and health care team about any and all supplements, dietary and lifestyle adjustments.
Sources D, Naturally occurring vitamin D can be found in foods and herbs such as dairy products like milk, yogurt, and cheese or fish such as tuna, salmon, cod, swordfish and sardines or meats like beef and liver, egg yolks as well. Herbal sources include: Grifola frondosa, and Lentinus edodes.
Additionally Magnesium, phosphorus, omega 3-6, boron, vitamins A, B, C, K all in different ways may help raise Vitamin D levels (HANE, n.d.).
Vitamin K
Vitamin K, An umbrella term that refers to a group of constituents menaquinones (K2) and phylloquinone (K1). Similar to vitamin D the body has the ability to synthesize vitamin K namely vitamin K2 internally thanks to the microbiome of the gastrointestinal tract. Ingested vitamin K combines with digestive enzymes thus preparing for absorption via the small intestine where it gets incorporated into lymphatic vessels for delivery to the liver where it attaches to fat proteins for distribution to the body’s tissues such as the brain, heart and bone (ODS, 2018).
Vitamin K may support many physiological functions and is important to maintaining homeostasis. Commonly known for the Influences in blood coagulation, perhaps serving as a coenzyme in protein development and bone metabolism.
Thought to work synergistically with vitamin D, vitamin K may stimulate bone mineralization aiding in transformation of inactive osteocalcin otherwise referred to as Bone gamma-carboxyglutamic acid protein (BGP) a vitamin K-dependent protein (which is a calcium-binding protein that basically calcifies calcium) to the active form (HANE, n.d.). Thereby contributing to the bone matrix aiding in bone mineral density thus lowering the likelihood hood of fractures.
While Matrix gamma-carboxyglutamic acid protein (MGP) is a member of the vitamin K-dependent family as well. MGP participates in the prevention of arterial calcification and preservation of elasticity. Thus aids in prevention of coronary heart disease (ODS, 2018).
Deficiency K, Deficiency although rare may occur in those with liver disease, or with gastrointestinal deficiencies similar to malabsorption disorders, Crohn’s and Celiac disease as well in individuals who consume excessive amounts of alcohol. Additionally a healthy diversity in microorganisms of gut flora insures a good production of this nutrient.
Interactions K, Possible interactions with medications are not without warning. Antibiotics may not differentiate between the good and the bad thus altering the ecology, in turn decreases vitamin K production. So it is a good idea to follow up with pre and probiotics to restore the gut flora. With the effects in blood coagulation severe potentially dangerous interactions can occur with anticoagulant medications reducing the efficacy of some pharmaceuticals such as warfarin, tioclomarol etc. so care should be implemented. Bile acid (proton pumps) inhibitors reduce fat absorption in turn fat-soluble vitamins like vitamin K (ODS, 2018). Always discuss with your prescribing doctor and health care team about any and all supplements, dietary and lifestyle adjustments.
Sources K, Naturally occurring vitamin K Phylloquinone may be found in leafy green foods like: kale, or spinach for example. Vitamin k also resides in turnips, grapes, shrimp, and salmon. Herbs such as Petroselinum crispum, and Sechium edule. Fermented foods like miso, tempeh, yogurt, kefir, sauerkraut, pickles, kimchi, and kombucha are sources of probiotics good for conversion and assimilation of Menaquinones.
Water-soluble Vitamins
Water-soluble vitamins, Unlike the fat-solubility of the previously mentioned vitamin A, E, D and K, the water-soluble vitamins C, and B Complex Family – B1 (Thiamine), B2 (Riboflavin), B3 (niacin), B5 (Pantothenic Acid), B6 (Pyridoxine), B7 (Biotin), B8 (Inositol), B9 (Folate, Folacin, or Folic Acid), and B12 (Cyanocobalamin) are not stored in the body for an extended period of time, with the exception of B12. For this reason consumption is recommended more frequently, with deficiencies specifying in as little as 4 weeks. Being of water-solubility these vitamins require digestive enzyme catalyst to accelerate their reactions in the body.
Vitamin C
Vitamin C, Otherwise known as Ascorbic acid, the body does not produce this nutrient and should be obtained through diet. While plasma concentrations are dependent on intestinal absorption, and renal filtration.
Ascorbic acid is an antioxidant and enzymatic cofactor helping with iron absorption and may be needed for synthesis of connective tissue, neural messengers, gene expression, and maintenance of genome stability. Ascorbic acid promotes wellness and wound healing through its influences on the immune cells protection and production of phagocytic neutrophils while stimulating lymphatic cell proliferation and differentiation (Oregon State, 2019). These neutrophils make up around 60-65 percent of the leukocytes. With lymphatic cells being key to acquired immunity.
Aiding in the prevention of certain diseases similar to gout, cataracts, type 2 diabetes, Alzheimer’s, and cardiovascular disease. While being supportive in those with asthma, sepsis, the common cold, and lead toxicity.
Deficiency C, Vitamin C deficiency is rare nowadays although it happens. Before the isolation of vitamin C in the 1900s, deprivation was more emanate. Im sure most of us have heard of Scurvy, well this is a disease from a severe vitamin C deficiency. It’s been said that sailors of old, would become deprived of ascorbic acid and needed to compensate for this by eating limes. Symptoms of deficiency might manifest in fatigue and bruising with possible specification of subcutaneous bleeding, bone and joint pain and swelling, including tooth and hair loss, even death.
Excess C, If one chooses to go with “MVMs supplementation” it should be clarified that excessive amounts of vitamin C may weigh heavily on the renal system possibly contributing to kidney stones. As well as possible gastrointestinal system distress, along the lines of intestinal cramping and diarrhea. Additionally may cause insomnia and headaches.
Interactions C, Interactions may occur with certain medications such as aluminum-containing antacids, aluminum-containing phosphate binders where ascorbic acid may bind with the aluminum in these agents thus drawing the aluminum in to the system. Or calcium channel blocker, thus lowering vitamin C absorption in the intestinal tract. As well may alter the efficacy of other medications similar to some anticoagulants, antipsychotics, chemotherapeutic drugs such as antitumor antibiotics (Oregon State, 2019). These interactions are of particular concern and is strongly recommended that individuals advise their oncologist before using vitamin C supplements. As well it is always suggested to discuss any and all supplemental use with your health care provider and team to ensure safety.
Sources C, Naturally occurring ascorbic acid in foods and herbs is always the preferred form if possible. A few foods holding vitamin C might consist of: citrus fruits, cantaloupe and watermelon, berries, pineapple, mango, kiwi, tomatoes, peppers, dark leafy greens, broccoli, and Brussels sprouts. Herbal sources might include; Moringa oleifera ( Visit Kuli Kuli For Cool Moringa Combinations; Enter; KULIFAN & Save 15% ), Rosa spp, Rumex crispus, Trifolium pratense, and Rubus idaeus L. ssp. for example.
B Complex Family
B Complex family, B vitamins work together in a synergistic complexity. They complement many of the livers vital processes, including phase ll detoxification, improving detoxification serving as methyl donors. Methylation aids in the process of gene expression, determining which proteins are transcribed, important to numerous cellular processes including embryonic development, genomic impression, and chromosome stability (Phillips, T. 2008). B vitamins may support energy levels, brain health and function, nervous system function, gastrointestinal health, blood sugar levels, and skin health.
Vitamine B1
Vitamin B1, Was discovered in the late 1800s and is now commonly known as thiamine. Thiamine is absorbed in the small intestine rather quickly and transformed to a coenzyme mainly in the liver. With highest concentration in the liver, kidneys, heart and brain (WHO, 1991). Thiamine participates in numerous enzymatic reactions serving in carbohydrate, fat, and protein breakdown. Thus donating in the synthesis of the neurotransmitters such as lipoic acid, glutamate, and gamma-aminobutyric acid (GABA) as well as other neural cofactors including thiamine coenzyme (TTP), niacin containing coenzyme (NAD), and riboflavin containing coenzyme (FAD) (Oregon State, 2019).
Thiamine perhaps serves in the prevention of cataracts, and vascular complications in diabetes mellitus. While providing support for cognition, mood, congestive heart failure, Alzheimer’s, and metabolic diseases, amongst others.
Deficiency B1, While rare, deficiencies do occur. The liver is the main storage vicinity and storage is minimal. Early signs might manifest in anorexia, weakness, aching, and tingling sensations, indigestion, irritability, depression, hypotension, and weight loss. More severe symptoms may look like muscle tenderness, loss of motor control, and cognitive impairment. The classic B vitamin deficiency syndrome is Beriberi which possibly manifests muscle weakness and burning and may specify in nerve damage, paralysis, and death. Depletion may be accelerated from alcohol abuse (WHO, 1991).
Sources B1, The preferred naturally occurring sources include foods like: sunflower and flax seeds, green, navy, and black beans, oranges, cantaloupe, milk, eggs, beef and fish etc. Herbal sources include Arthrospira platensis, Trigonella foenum-graecum L., Salvia officinalis, Moringa oleifera, and Arctium lappa L. for example.
Vitamin B2
Vitamin B2, Also referred to as Riboflavin was first discovered in the late 1800s in milk. Vitamin B2 is a rather delicate vitamin and is easily destroyed by ultraviolet light and perhaps the reasoning behind why milk is not usually stored in glass anymore. The name riboflavin stems from its yellow color. Production is reliant on the microbiome of the intestinal environment. Dietary riboflavin is absorbed primarily in the large intestine in the form of flavin adenine dinucleotide (FAD) or flavin mononucleotide (FMN) and are important cofactors. Being of water-solubility the body may not store large amounts of this nutrient. Bodily storage of riboflavin is located in the liver, heart, and kidneys (ODS, 2018). High levels, which get excreted via kidney filtration is at least partially why urine appears yellow in color.
Riboflavin enzymes also referred to as flavocoenzymes, participate in numerous metabolic reactions, important in the conversion of carbohydrates, fats and proteins. Contributing to cellular development, function and respiration. Influencing redox (oxidation and reduction) reactions and helps maintain appropriate levels of the amino acid homocysteine in the blood. Complexed riboflavin coenzymes are referred to as flavoproteins. Flavoproteins are needed by other vitamins to work properly such as folic acid, niacin and pyridoxine (Oregon State, 2019).
Vitamin B2 is helpful in the possible prevention of cataracts, cardiovascular disease and cancer. While supportive in situations such as migraine headache, metabolic disorders, hypertension and disorders of the cornea (Oregon State, 2019).
Deficiency B2, Deficiencies are rare in the United States although it does occur with signs of ariboflavinosis (riboflavin deficiency) possibly manifesting in liver insufficiency, nervous system impairment, anemia, cataracts, skin disorders, hypertension, swollen lips mouth or throat, alopecia, and reproductive issues. As well may contribute to malnutrition, as it is a vital cofactor (Oregon State, 2019). Additionally, excessive alcohol consumption has been associated with riboflavin deficiency.
Interactions B2, Influences on the cytochrome superfamily, P-450 in particular that interact with plasma concentrations may alter the efficacy of certain pharmaceuticals such as some antidepressants, anti-psychotics, anti-malarial, anticonvulsants, and chemotherapy agents, additionally may potentially inhibit the translation of riboflavin into FAD and FMN (Oregon State, 2019). It is always suggested to discuss any and all supplemental use with your health care provider and team to ensure safety.
Sources B2, A few examples of naturally occurring sources include foods like Leafy greens such as spinach, broccoli, asparagus or lean meats such as salmon, halibut, and chicken or eggs, cheese and milk etc. As well as herbs such as Arthrospira platensis, Petroselinum crispum, Medicago sativa, Moringa oleifera, and Rumex crispus for example.
Vitamin B3
Vitamin B3, Commonly known as Niacin, Niacinamide, or Nicotinic Acid is a major cofactor in over 400 reactions. Conversion of this nutrient to the coenzyme nicotinamide adenine dinucleotide (NAD) which is the usable form, takes place in all tissues of the body. While NAD can be transformed yet again in most tissues of the body with the exclusion of the skeletal muscles, into the coenzyme nicotinamide adenine dinucleotide phosphate (NADP). Dietary metabolic cofactors NAD, NADP may be transformed in the gut to nicotinamide for possible absorption primarily in the small intestine and excreted via renal filtration in the urine.
NAD is largely involved in catabolic activity of carbohydrates, proteins, and fats to adenosine triphosphate (ADP) for energy production. Additionally NAD serves in preservation of genome integrity, control of gene expression, and cellular communication. Anabolic transformation of fats and cholesterol utilize NADP as an antioxidant in these conversions supporting cellular maintenance (ODS, 2019).
Deficiency B3, Signs of deficiency can manifest in headaches, nausea, vomiting, diarrhea, blurred vision, liver toxicity and may occur in those with poor dietary habits and alcoholics. A severe deficiency of niacin is referred to as Pellagra, which may result in a bright red tongue, dry scaly red rash, or brown discolored pigmentations (sun spots) of the skin with sun exposure, digestive imbalances, anorexia and possible central nervous system damage such as cognitive impairment, depression, memory loss, paranoia, aggression, hallucinations, suicidal behaviors and eventually death may also occur (ODS, 2019).
Larger amounts of niacin may elevate high density lipoproteins (HDL) (keeping in mind that vitamins A, E and beta-carotene seem to block this ability) and may reduce low density lipoproteins (LDL) and triglycerides thus this shows promise in the prevention of cataracts, diabetes, and heart disease.
Excess B3, Although larger amounts are not without risks as it potentially raises blood sugar levels and may be inappropriate with diabetics. Or the possibility of increasing homocysteine levels which is related to heart disease as well as possible damage to the liver.
Sources B3, No adversities have been documented with the naturally occurring sources of niacin (ODS, 2019)., such as in lentils, artichokes, mushrooms, tomatoes, bananas, or raisins for example. As well as herbal sources like Trifolium pratense, Anthemis nobilis, Rubus idaeus, Moringa oleifera, and Arthrospira platensis, etc.
Vitamin B5
Vitamin B5, Also known as Pantothenic acid, is similar to other B vitamins participating in numerous enzymatic conversions including carbohydrates, protein, and fat breakdown for energy, erythropoiesis (red blood cell synthesis) and acetylcholine (neurotransmitter) production. Pantothenic acids main role is the synthesis of the important coenzyme A (CoA) which is utilized in the transfer of acetyl and acyl carrier protein. With conversions to pantothenic acid relying on digestive enzymes in the intestinal environment (ODS, 2019).
Randomized, blinded, placebo-controlled clinical studies suggested that large amounts of pantothenic acid (600 mg/day pantethine for 8 weeks followed by 900 mg/day) for 2 months in addition to dietary adjustments in a hundred plus adults with moderate moderate cardiovascular disease risks, had a significant reduction in low density lipids (Rumberger JA, et al. 2011).
Deficiency B5, Although rare (due to the presence of pantothenic acid in most all foods) deficiencies may occur in those with severe malnutrition. Resulting in abdominal discomfort, nausea, headache, sleep disruptions, and adrenal insufficiency.
Sources B5, As previously mentioned most all food contains some pantothenic acid whether it be vegetables, grains or meats. As such, supplemental measures are unlikely. Naturally rich sources include, beef, poultry and organ meats. As well as whole grains and veggies like sunflower seeds, chickpeas, rice, avocados, potatoes, cauliflower and many more.
Vitamin B6
Vitamin B6, Otherwise known as Pyridoxine participates in more than hundred biochemical reactions, synthesizing glucose, glutamine and arginine for example. Similar to vitamin B2 (riboflavin) in that pyridoxine participates in methylation by lending to phase ll detoxification as a methyl donor. The biologically active form is called Pyridoxal 5’ phosphate (PLP) coenzyme which supports immune function and brain health (Harvard, 2019). Adequate erythrocyte concentrations of pyridoxine appear to lower C Reactive Proteins (CRP) and Homocysteine levels. Both CRP and homocysteine contribute cardiovascular diseases, thus lower levels may be associated with a decreased risk.
Deficiency B6, Although unlikely deficiencies may occur and usually in conjunction with other B vitamins especially B9 and B12. Inadequate levels may possibly be found in individuals with inflammatory diseases, digestive imbalances, or renal insufficiency as well as in alcoholism. Possibly manifesting in lowered immunity, skin conditions, microcytic anemia, depression, confusion (Harvard, 2019)., nausea, vomiting and nerve damage.
Zinc and vitamins A, E, B2, B3, including B6 (pyridoxine) are all required for the production of thyroid hormones (HANE., Murray & Pizzorno, 1999a).
Sources B6, Naturally occurring sources of pyridoxine include: poultry, liver meats, tuna, salmon, leafy greens, bananas, papayas, and cantaloupe. Herbal sources such as Nepeta cataria, Avena sativa, and Medicago sativa for example.
Vitamin B7
Vitamin B7, This nutrient also goes by Vitamin H or more commonly known as Biotin. Its initial discovery was in the early 1900 by a United States Anthropologist (German born) Boas Franz. Generally listed as part of the B complex family as such is an important cofactor that participates in carboxylation. With synthesis dependent on the intestinal environment with primary absorption in the colon and stored within the mitochondria of cells. Biotin aids in carbohydrate, fat, and protein breakdown and supports motor, cognitive, and immune functions (USDA).
Deficiency B7, Clinical findings demonstrate that individuals with biotin deficiency might manifest in dermatitis usually around the eyes, nose and mouth. Alopecia which is abnormal hair loss. Conjunctivitis or pink eye, and neurological issues such as fatigue, depression, paresthesia, and hallucinations (USDA).
Sources B7, Naturally sourced biotin may be found in egg yolks, liver meats, sweet potatoes, onions, tomatoes, carrots, peanuts, almonds, and soybeans.
Vitamin B8
Vitamin B8, Inositol is a simple carbocyclic compound that is found abundantly in the brain and other bodily tissues. Participating in homeostasis, cell growth, and neural transmission. This carbocyclic sugar may be naturally synthesized from glucose in the kidneys as well as other bodily tissues (Levine, J. 1997). Supporting mobility, fat breakdown, insulin sensitivity, cytoskeleton construction, gene expression and membrane potential. In relation to supporting insulin sensitivity and improved ovarian function may prove to be beneficial in polycystic ovary syndrome (PCOS).
Serotonin an important cognitive neurotransmitter involved in modulating cognition, learning, memory, and numerous physiological processes with down regulation inducing feelings of depression, panic and OCD. Clinical studies reveal that inositol may reverse serotonin receptors desensitization suggesting inositol may aid in a number of imbalances (Levine, J. 1997).
Deficiency B8, No conclusive findings of inositol deficiency have been reported although complications such as skin disorders, digestive imbalances, and fatigue may occur in those with inadequate levels of this nutrient.
Excess B8, It appears that larger amounts of inositol is well tolerated although mild side effects may manifest as dizziness, headache, insomnia, nausea and gas.
Sources B8, Inositol’s naturally occurring constituent is referred to as myo-inositol and its phosphates can be found in nuts, beans, grains, and fresh fruits especially cantaloupe and oranges (Clements, R. S., & Darnell, B. 1980).
Vitamin B9
Vitamin B9, Also referred to Folacin derived from folic acid is characterized by the group of folate, with tetrahydrofolate being the biologically active form. As in the other B vitamins, folate is an important cofactor and serves as a single carbon carrier involved in purine and pyrimidine production (Guilland, J., & Aimone-Gastin, I. 2013).
Folate works synergistically with cobalamins (B12) to maintain mitochondrial integrity.
When vitamin B12 levels are inadequate for methionine synthase, folate’s ability to prevent uracil incorporation into deoxyribonucleic acid (DNA) and hypomethylation of DNA is compromised. In turn lowers S-adenosylmethionine (SAMe) levels thus may diminish DNA methylation. Folate inadequacy in both in-vitro and in-vivo studies reveal chromosomal breakage, mitochondrial DNA deletions, excessive uracil in DNA, and hypomethylation of DNA (Fenech, M. 2012).
Other in-vivo studies correlated folate and cobalamins (B12) deficiency with elevated plasma homocysteine levels and reduced telomere length (Fenech, M. 2012). Telomeres protect our chromosomes, participate in cell division, and relay information between chromosomes.
When discussing vitamin B9 it should be mentioned in correlation with women’s health as it may positively affect fetal development. If bodily levels are of adequate concentrations prior to conception folate may prove to be most beneficial in decreasing the chances of spina bifida and down syndrome. Folic acid plays a role in lowering neural tube defects, erythropoiesis, DNA, RNA and protein synthesis, and lowers homocysteine levels (HANE., Story & Stang, 2005).
Deficiency B9, Folic acid is required in the production of hemoglobin thus deficiencies might manifest anemia, fatigue, confusion, and irritability.
Sources B9, The etymology of Folate arises from the Latin word leaf as in foliage of plants like leafy vegetables such as spinach, romaine lettuce, asparagus, broccoli, Brussels sprouts, bean sprouts, avocados, and sweet potatoes. Or herbs which are leafy as well such as Arthrospira platensis, and Syzygium luehmannii are all examples of naturally sourced folate.
Vitamin B12
Vitamin B12, Is protein bound, unlike other B vitamins, vitamin B12 is only found in animal foods such as meat and eggs commonly referred to as cyanocobalamin due to the cobalt concentrations. Which is catalyzed under the influence of hydrochloric acid and protease in the stomach to the forms methylcobalamin and 5-deoxyadenosylcobalamin. Now in free form, combines with a glycoprotein (intrinsic factor) produced by the stomach that complexes with methylcobalamin for absorption in the small intestine. Similar to vitamin B6 (pyridoxine) in that methylcobalamin participates in methylation by lending to phase ll detoxification as a methyl donor. Unlike the other B vitamins that get regularly excreted via renal filtration, Vitamin B12 can actually be stored in the liver for several years (ODS, 2018).
Vitamin B12 participates in erythropoiesis, myelination, nervous system function, and lowers homocysteine concentrations (HANE., Mercola, n.d.). Aiding in the possible prevention of certain diseases such as neural tube defects, cardiovascular disease, osteoporosis, depression, cognitive decline, dementia, and Alzheimer’s disease (Oregon State, 2019).
Deficiency B12, As stated above with folate, vitamin B12 deficiency inhibits folate’s ability to prevent uracil incorporation into deoxyribonucleic acid (DNA) and hypomethylation of DNA. This impairment alters the DNA synthesis and cell division in turn may result in anemia.
While other vitamin B12 deficiencies may manifest in neurological insufficiencies such as numbness, tingling of the hands and feet with difficulties in mobility. In addition to memory loss, and dementia. As well as possible destruction to the myelin sheath. Or perhaps gastrointestinal distress like tongue soreness, appetite loss, and constipation (ODS, 2018).
Sources B12, As mentioned earlier the only naturally occurring sources are of animal foods or products for example: crab, clams, mussels, fish, poultry, pork, lamb, beef, milk, cheese, yogurt, and eggs — or B12 supplements for vegans.
Essential Minerals
Essential Minerals, Not all that glitters is gold, minerals like vitamins provide nutriment, promoting growth and development. They provide the building blocks that are required by the body for tissue repair and the maintenance of life. Although different from vitamins, minerals are inorganic due to the absence of carbon atoms and biologically can not be synthesized by living organisms. Plants draw these minerals from the earth. Utilized in a multitude of bodily functions including bone and muscle formation, heart function, hormone production, nerve impulse, and enzymatic reactions. Minerals can be subdivided into two main groups Macrominerals and Trace Minerals (Harvard, 2018).
Macro-minerals or Major Minerals includes: Calcium, Magnesium, Sodium, Potassium, Chloride, Phosphorus, and Sulfur. These are required, utilized and stored in larger quantities by the body (Harvard, 2018).
Like vitamins, many minerals are also of inadequate levels, perhaps do to diet and lifestyle but some medications like diuretics, or digestive imbalances, even normal blood loss during menstruation can be a cause low levels of minerals in the body (Harvard, 2018).
Electrolytes
Electrolytes, When discussing minerals it should be mentioned in correlation with electrolytes as our electrolytes are minerals with a particular type of electrical conductivity.
Inorganic compounds, when dissolved in a solution, separate into electrically charged particles. These particles hold a number of electrons determining the degree of ionization, referred to as ions, cations (positively charged) and anions (negatively charged). Sodium, Potassium, Calcium, Magnesium, Chloride, Phosphate, and Bicarbonate are all important electrolytes. Electrolytes once absorbed, separate into ions for participation in four possible general functions: control over osmosis, acid-base balancing, carry electrical current, and cofactor for enzymatic activity (HANE, n.d.).
Calcium
Calcium, One of the bodies electrolytes with 1% in extracellular fluid and around 50% being iodized (free). Calcium is the most abundant mineral in the body primarily stored in the bones and teeth where it supports structural integrity and bodily function. Calcium storage, is in the form of hydroxyapatite crystals (HANE., Vaughan, 1981).
Besides structural integrity, bone and tooth formation, calcium may be utilized by the body for muscle contraction, vasculature function, blood coagulation, hormone secretion, enzymatic activity, and nerve transmission (ODS, 2019).
Initial bone formation, takes place during childhood and adolescence, increasing in size and mass, achieving full development at around the age of 30. Although all through life, bone is constantly being transformed, undergoing absorption and reformation. Other than genetics, hormonal changes and lifestyle factors, the delicate balance of the Bone Mineral Density (BMD) if fairly level (ODS, 2019).
When bone is reformed or remineralized, Osteocalcin which hardens calcium to its active form is stimulated by cells called osteoblasts, induced from mechanical stress in the process of Bone Disposition. While the resorption of bone is stimulated by cells called osteoclasts, induced from low levels of calcium in the extracellular fluid. Vitamin D, calcitonin, and parathyroid hormones are potential mediators influencing calcium levels in the extracellular fluid (HANE., Waugh & Grant, 2001).
Although tooth and bone are the primary storage vicinities. In times of low blood calcium levels, the body initially reduces renal excretion and increases absorption of dietary calcium in the small intestine, which is usually the case in the other nutrients as well. Its when dietary sources are insufficient, does the body draw calcium from tooth and bone (HANE, n.d.).
Deficiency Calcium, Over a long period of time when osteoclast (bone resorption) outweighs osteoblast (bone reformation) activity, the bone mineralization may be impaired thus stimulating osteopenia (low bone mass) and if uncorrected possibly leads to osteoporosis (brittle, fragile bones), which is a disease of the bone matrix altering bone mineral density. Increasing the likelihood of fractures, especially in the elderly (ODS, 2019). Osteoporosis is increasingly being viewed as a disease that starts in childhood and adolescence.
As mentioned previously, calcium depletion leading to hypocalcaemia may be due to genetics, hormonal changes, and lifestyle. Dietary aspects play a role as well, especially other nutrients such as vitamins D, K, C, magnesium, sodium, potassium, phosphorus and protein which partake in calcium regulation. Stress, physical activity, renal insufficiency, malabsorption disorders such as crohn’s and celiac disease or hypoparathyroidism and pseudohypoparathyroidism as well, will all affect the body’s ability to regulate calcium levels.
While in the short term, inadequate calcium levels may not produce apparent symptoms do to the elegant balance. Over the long term hypocalcaemia may manifest in osteopenia, osteoporosis, osteoarthritis, numbness and tingling, heart arrhythmia, convulsions and fractures (ODS, 2019).
Interactions Calcium, Additionally a number of pharmaceuticals may alter calcium levels such as some diuretics, antacids, laxatives, corticosteroids and calcium channel blocker. Also calcium may possibly interact with some medications altering their efficacy such as some antibiotics, anticonvulsants, and thyroid supplements (ODS, 2019). It is always suggested to discuss any and all supplemental use with your health care provider and team to ensure safety.
Not all supplements are created the same, when opting for calcium supplementation consider the different types in that they contain different amounts of Elemental Calcium which is the calcium utilized by the body. As not all labels disclose the elemental calcium. Calcium Carbonate holds the highest value of elemental calcium sitting around 40%, then Calcium Citrate at around 20%, Calcium Lactate and Calcium Gluconate sit around 10%. It appears as though Calcium Citrate does not increase the risk of kidney stones (ODS, 2019).
Excess Calcium, Excess calcium in the system may be referred to as Hypercalcemia and has been associated with supplemental calcium and antacids although often asymptomatic may result in excessive urination, dry mouth and thirst, constipation, abdominal discomfort with poor appetite, nausea, and vomiting. If left unresolved might manifest in severe hypercalcemia with renal toxicity, heart arrhythmia, confusion, delirium, and coma (HANE., Stargrove et al., 2008).
Sources Calcium, Natural sources of calcium are always preferred as they may not weigh as heavily on the body, especially the kidneys. Good sources include: yogurt, cheese, milk, fish with edible bones such as sardines or salmon, leafy vegetables like kale, collards, broccoli, cauliflower, peas, aduki, pinto, and soybeans, or nuts such as almonds, hazelnuts, and brazil nuts. Herbal sources include: Moringa oleifera, Thymus vulgaris, Petroselinum crispum, Valeriana officinalis, Urtica dioica, Barosma betulina, and Plantago major.
Magnesium
Magnesium, One of the body’s electrolytes with around 65% of the body’s magnesium being stored in tooth and bone, where it supports structural integrity and bodily function. As mentioned previously, magnesium participates in calcium regulation, such as absorption and retention, movement of calcium ions across cell membranes, including the cells of the heart and therefore supports healthy heart function (HANE, n.d.).
Additionally magnesium may also participate in nerve transmission, muscle function and over 300 enzymatic reactions.
These reactions might include blood glucose regulation, liberation of energy, DNA, and RNA synthesis and methylation (ODS, 2019). Essential to bone maintenance, muscle relaxation, nervous system function, and blood pressure regulation.
Similar to that of calcium, magnesium serum concentration are kept in a tight balance. In times of low blood magnesium levels, the body initially reduces renal excretion and increases absorption of dietary magnesium. Thus homeostasis of magnesium is largely kept in check by the kidneys (ODS, 2019).
Excess Magnesium, It appears as though high levels of magnesium may aid individuals with hypertension, although in excess might cause a condition referred to as Hypermagnesemia which may result in hypotension and bradycardia (unusually low heart beat).
Deficiency Magnesium, In the United States most Americans consume inadequate amounts of magnesium. Magnesium depletion might lead to Hypomagnesemia and may be due to genetics, hormonal changes or lifestyle factors such as stress, alcoholism, malnutrition, diets high in calcium, phosphorus, protein, and fat, can all decrease the absorption of magnesium (HANE., Haas, 1992.). On the other hand hypomagnesemia may result from a number of conditions such as malabsorption disorders like crohn’s, and celiac disease, type 2 diabetes, thyroid imbalances, hypercalcaemia, and hyperaldosteronism (HANE., Dugdale, 2015; Lewis, 2015b).
Inadequate magnesium levels may not produce any apparent symptoms do to the elegant balance. Over the long term hypomagnesemia might manifest in digestive issues such as nausea, vomiting and loss of appetite, fatigue and weakness. If left uncorrected may specify in numbness, tingling, muscle cramps, heart arrhythmia and seizures (ODS, 2019).
Interactions Magnesium, Supplemental magnesium may have possible interactions with some pharmaceuticals, altering their efficacy. Medications for osteoporosis, acid reflux, antibiotics, and diuretics may be altered by magnesium supplementation (ODS, 2019). It is always suggested to discuss any and all supplemental use with your health care provider and team to ensure safety.
Sources Magnesium, Naturally sourced magnesium may be found in foods such as almonds, cashews, pecans, peanuts, seeds or soybeans, millet, brown rice, avocados or apricots. Herbal sources include Fagopyrum esculentum, Chondrus crispus, Avena sativa, Glycyrrhiza glabra, and Urtica dioica.
Sodium
Sodium, Sodium chloride (salt), is about 40% sodium and 60% chloride. Sodium is another one of the bodies electrolytes as such participates in control over osmosis, acid-base balancing, carrying electrical current, and cofactors for enzymatic activity. It also is a common food preservative, in that bacteria can not survive in high concentrations of sodium. Sodium works to maintain homeostasis of cellular fluidity, vital in the balance of intracellular and extracellular transfer of electrolytes, and the ATP-driven ion Na+/K+ (sodium-potassium) pump in particular (Strazzullo, P., & Leclercq, C. 2014).
In order to conduct nerve signal delivery, a membrane action potential must be created. An axon’s resting internal potential (intracellular) is at a negative conductivity opposed to its external (extracellular) environment. This degree of polarization is set up from the sodium-potassium pump in which every 3 sodium ions pumped out of a cell, 2 potassium ions get pumped in thus creating a negative degree of ionization inside the axon allowing for transmission. The channels used for this are called voltage-gated channels because they only open when the membrane potential is depolarized to a certain voltage (HANE., Campbell, 2005). As this membrane potential moves along the axon after being stimulated, positively charged sodium ions flow back into the cell and depolarization occurs, in response potassium ions diffuse out of the cell repolarizing the axon creating a nerve impulse (HANE., Silverthorn, 2007).
Besides table salt (sodium chloride), preferably Himalayan or sea salt, which comprises most of our sodium intake, there’s Monosodium Glutamate (MSG), sodium bicarbonate (baking powder), and others such as sodium saccharin (artificial sweetener), found in soda pop and some bottled waters.
Important for possible muscle constriction, nerve impulse and cellular respiration but also participates most specifically in water balance supporting proper hydration of the body’s tissues (Harvard, 2019).
Excess Sodium, Is not without caution, in that excessive sodium intake may create a situation of high blood pressure. When there is excessive sodium in the system, excess water might be drawn into the blood vessels in turn may create high blood pressure. Over the long term, high blood pressure may put undue tension on the vessel walls and injure them, in turn harding the elasticity of these vessels.
High blood pressure in the number one killer worldwide, with 90% of Americans developing high blood pressure in adulthood. Named the silent killer, do to the absence of apparent symptoms. If you consume sodium beyond the dietary recommendations which most do, it may manifest signs such as, bloating and weight gain (American Heart Association, 2018). Besides hypertension, excessive sodium consumption is also one of the lifestyle behaviors associated with osteoporosis, perhaps due to the increased calcium loss in relation with excess sodium.
Potassium
Potassium, Fundamental to all life on earth, along with sodium is present in all bodily tissues. One of the bodies electrolytes, dietary potassium is absorbed by cells in the small intestine. While excretion primarily takes place through renal filtration. With most of the potassium residing within the cells (intracellular) of the body, around 30 times as much as in the extracellular fluid (ODS, 2019).
Potassium’s relationship with sodium may be required for control over osmosis, acid-base balancing, carrying electrical current, and cofactors for enzymatic activity.
Working to maintain homeostasis of cellular fluidity, the vital balance of intracellular and extracellular transfer of electrolytes, where it participates in healthy heart rhythm. Perhaps important to heart health and management of blood pressure, because with potassium consumption comes sodium excretion in turn might lower blood volume (pressure) and support the prevention of heart disease (American Heart Association, 2016).
Deficiency Potassium, This is a nutrient of public health concern according to the 2015–2020 Dietary Guidelines for Americans. People with gastrointestinal imbalances, such as Crohn’s or celiac disease, or perhaps those on certain medications like diuretics or laxatives, may be prone to potassium deficiency (ODS, 2019).
Inadequate dietary consumption or increased excretion of potassium may possibly create a situation of hypokalemia which may manifest as bloating, altered heart function, hypertension, osteoporosis, increased risk of kidney stones, fatigue, muscle weakness, breathing difficulties and impaired cognition.
When utilizing “MVMs supplementation” one should consider the different types of potassium like potassium chloride which is commonly used in supplements, others are available as well, such as potassium citrate, potassium phosphate, potassium bicarbonate, and potassium gluconate including potassium iodide which the body utilizes as iodine and iodine is important for thyroid support (ODS, 2019). It is always suggested to discuss any and all supplemental use with your health care provider and team to ensure safety.
Sources Potassium, Naturally sourced potassium is always preferred as it may not weigh as heavily on the bodily tissues particularly the kidneys. Good sources include: yes bananas but apricots, avocados, cantaloupe and honeydew as well. Additionally may be found in herbs such as Portulaca oleracea, Salvia officinalis, Nepeta cataria and Moringa oleifera to name a few.
Chloride
Chloride, Acid-base balancing chloride anther one of the bodies electrolytes, participates in osmotic activities. Dietary chloride is absorbed by cells in the small intestine. While excretion primarily takes place through renal filtration, with around 85% residing in the extracellular fluid (WHO, n.d.).
Biologically active chlorides include Calcium chloride, Magnesium chloride, Sodium chloride, and Potassium chloride, Chloride in nature occurs as mineral salts, chloride is drawn from the soil into the plants such as fruits as vegetables (WHO, n.d.).
Phosphorus
Phosphorus, Required by every cell of the body, with blood serum levels resting around 1%. Phosphorus participates in cell growth, development and maintenance, including carbohydrates, protein, and fat conversion. The second most abundant mineral in the body. Primarily stored in the bones and teeth where it supports bodily function, such as kidney and heart function, muscle contraction, and nerve transmission, (Medline, 2019).
Phosphorus forms phosphate when combined with oxygen in the body. Phosphorus and phosphate are essentially the same, with most of the body’s phosphorus existing in the form of phosphate (Hoyle, M. G. 2019). Such as adenosine triphosphate (ATP) or creatine phosphate (CP) both of which contain phosphate atoms. This energy pathway is commonly referred to as Phosphagens. The most common form of phosphate is apatite which is the main source of phosphorus. Tooth and bone are composed of calcium phosphate in the form of hydroxyapatite (Hershel Friedman, n.d.).
Deficiency Phosphorus, Deficiency is unlikely to occur, although it happens leading Hypophosphatemia a condition of unusually low phosphate, which may occur in a number of situations, for example: low vitamin D alters the absorption of dietary phosphate and calcium, while phosphorus and calcium exist in opposition, where one is high the other gets excreted. As well as numerous conditions such as hyperparathyroidism, diabetes, gastrointestinal imbalances like Crohn’s or celiac disease, malnutrition, and alcoholism. Additionally some medications such as antacids, and diuretics may lower phosphate levels (Hoyle, M. G. 2019).
Hypophosphatemia usually asymptomatic although if left uncorrected may manifest in loss of appetite, fatigue, muscle weakness, heart arrhythmia, seizures, irritability, anxiety, decreased immunity, as well as stiff joints, bone pain and brittleness.
Excess Phosphorus, Hypoparathyroidism is a condition of an under active parathyroid in which the parathyroid doesn’t produce adequate parathyroid hormone (PTH). Causes a fall in calcium levels in turn raises phosphorus levels due to the relationship of opposition. Thus creating a condition referred to as Hyperphosphatemia (Hoyle, M. G. 2019). Additionally renal insufficiency may also cause excessive phosphate to build up in the body. Although unlikely to occur high levels of phosphate can combine with calcium and form soft tissue deposits (Hershel Friedman, n.d.).
Sources Phosphorus, Preferred form is naturally occurring phosphorus: protein-rich foods such as meats and dairy products, including fruits and vegetables with herbal sources such as Caulophyllum thalictroides, Vaccinium myrtillus, and Mentha piperita.
Sulfur
Sulfur, Sulfur coexist with nitrogen and is the seventh most abundant mineral in the body. Commonly labeled the “forgotten” element, appears to be really under studied for such an abundant mineral in the body. Participating in the synthesis of methionine (MET) and sulfur containing compounds such as organosulfur (Yves Ingenbleek, 2006).
Methionine combined with adenosine (from ATP) creates S−AdenosylMethionine (SAMe) which is vital to phase ll detoxification in the process of Methylation (as mentioned in B vitamins) which aids in the development, expression and protection of genes (Phillips, T. 2008).
Organosulfur is basically organic sulfur which is essential to life and is abundant all through nature, some of the beneficial plant containing constituents are organosulfur derivatives such as in the allium genera of the Liliaceae family.
Sources Sulfur, Good sources include: meats, dairy products, and vegetables such as broccoli, brussels, cauliflower, kale, leeks, chives, and onions.
Trace Elaments
Trace Minerals or Elements, just as important to health includes: Iron, Zinc, Iodine, Manganese, Copper, Chromium, Boron, Molybdenum, Selenium, and Fluorine, These are required, and utilized in trace amounts by the body.
Iron
Iron, The most abundant trace element in the body. Vital to life, required for oxygen delivery, essential to the formation of hemoglobin. Hemoglobin is the carrier protein of oxygen from the lungs to the target tissues such as the heart and brain. Or myoglobin the oxygen protein in muscle, while the remaining iron is stored as ferritin in liver, spleen, and bone-marrow which acts as a buffer from the reactivity (ROS) of iron. This bioavailable oxygen is utilized in cellular respiration for energy expenditure and cofactors in numerous enzymatic reactions. Ferritin supports cellular function, metabolism, hormone synthesis, growth and development (Knovich, M. A. et al. 2009).
Deficiency Iron, Iron is usually excreted in rather small amounts, not nearly as much as other nutrients. Menstruating women may be particularly susceptible, due to monthly blood loss. Deficiency is fairly uncommon in the United States, with deficiencies arising in conjunction with malnutrition, malabsorption, recent childbirth, hypothyroidism and blood loss (ODS, 2019).
Relations to ferritin deficiency start as impaired erythropoiesis (red blood cell production) progressing to hemoglobin decline, and finally anemia (Knovich, M. A. 2009). Perhaps manifesting in fatigue, weakness and impaired immunity.
Excess Iron, Due to the low excretion rates, excess supplemental iron may have adversities, especially in those with Hemochromatosis a hereditary disorder that increases iron absorption. Excess iron tends to collect in the body including the tissues of the liver, heart and brain where it may cause damage associated with liver and heart failure, and neurodegenerative disorders. Manifesting in abdominal discomfort such as constipation, nausea and vomiting (especially if supplementing on an empty stomach), additional manifestations like arthritis, endocrine dysfunction, pancreatic insufficiency, diabetes, and cirrhosis, including zinc depletion, may occur (ODS, 2010). It is always suggested to discuss any and all supplemental use with your health care provider and team to ensure safety. Since iron supplements may be hard to digest and absorb, dietary sources are the preferred choice if possible.
Sources Iron, Dietary factors of iron, such as heme iron from lean meats and fish is of higher bioaccessibility than nonheme iron from plant sources. Ascorbic acid (vitamin C) in conjunction with nonheme iron may increase the bioaccessibility. While some polyphenols and phytates in some food decreases absorption (ODS, 2019). Other than meats and fish, veggies, nuts and beans. Iron may be sourced from herbs such as Thymus vulgaris, Taraxacum officinale, Nepeta cataria, Stellaria media, and Arctium lappa, for example.
Zinc
Zinc, The second most abundant trace mineral in the body. A biological catalyst in around 100 enzymatic reactions, Important to the sense of taste and smell. Especially important during gestation to adolescents, supporting proper growth and development (Medline, 2019). Zinc participates in metabolism, carbohydrate breakdown, DNA synthesis, cellular growth and transcription, as well as in the formation of collagen. Supporting healthy skin and immune function such as wound healing (ODS, 2019).
Not all supplements are created the same, when opting for zinc supplementation consider the different forms, in that they contain different amounts of Elemental zinc which is the zinc utilized by the body. As not all labels disclose the elemental zinc. Zinc Oxide Topical (skin use) holds the highest value of elemental zinc sitting around 80%, then Zinc Acetate at around 30%, Zinc Sulfate 20%, and Zinc Gluconate sits around 14% (Saper, R. B., & Rash, R. 2009).
Zinc Gluconate appears to alter the replication of cold viruses if used every few hours at onset, reducing the severity and duration of cold symptoms (ODS, 2019).
Deficiency Zinc, While rare in the United States deficiency does occur, review of 1988–1991 National Health and Nutrition Examination Survey (NHANES III) data revealed 35%–45% of people, 60 years of age and up had inadequate zinc intake. Other than dietary and lifestyle habits, conditions such as malabsorption imbalances, liver disease, renal insufficiency, diabetes, sickle cell anemia, and phytates contained in some foods bind to zinc thus all may contribute to deficiency (ODS, 2019).
Signs of inadequate zinc may appear as impaired immunity, decreased appetite, vomiting, weight loss, dry skin, impaired smell and taste. If left unresolved may manifest in hair loss, delayed growth and development, impotency, low testosterone and sperm count (Medline, 2019). Additionally, it appears that both inadequate zinc levels and vitamin A deficiency contributes to fatty liver disease (HANE., Lazo & Mitchell, 2016).
Interactions Zinc, Zinc supplementation may interact with certain pharmaceuticals such as some diuretics, antibiotics, and rheumatoid arthritis medications like penicillamine, possibly alerting efficacy (Saper, R. B., & Rash, R. 2009). It is always suggested to discuss any and all supplemental use with your health care provider and team to ensure safety.
Sources Zinc, Naturally sourced zinc is always the preferred choice, examples include: oysters, crab, lobster, poultry, pork and beef. Plant sourced: pecans, almonds, cashews, and chickpeas. Herbal sources include: Vaccinium myrtillus, Taraxacum officinale, Salvia officinalis, Scutellaria lateriflora, Barosma betulina, and Aceraceae xylem sap for example.
Iodine
Iodine, Utilized in every stage of life and is vital for metabolism as it supports balanced function of the thyroid gland. Metabolic rates are regulated by the thyroid hormones, thyroid stimulating hormone (TSH), which stimulates the follicle cells of the thyroid to draw in and store iodide (bioactive iodine) as colloid for production and release of thyroxine (T4) and triiodothyronine (T3) (Ahad, F., & Ganie, S. A. 2010). These hormones are important mediators in numerous biological activities such as potential enzymatic reactions, promoting cellular differentiation, and growth, protein synthesis, musculoskeletal development, and nervous system function (ODS, 2019).
Although the majority of iodine is stored in the thyroid, iodine also resides in other areas of the body such as in the exocrine glands of the gastrointestinal, ocular, cervical, and mammaries, where it supports a number of functions including fetal development and immune response. Therefore shows potential support for gestation, child rearing, and fibrocystic breast disease (Ahad, F., & Ganie, S. A. 2010).
Deficiency Iodine, Iodine deficiency was fairly common before the introduction of iodized salt in the mid 1900s, which virtually eliminated iodine deficiency. Although it still occurs, approximately 30% of the world’s population is at risk. As an essential nutrient the body does not synthesize its own iodine, so it must be consumed in the diet. Inadequate iodine in the body may potentially result in enlargement of the thyroid (goiter), hypothyroidism, neural insufficiency in fetal development, newborns and young children (American Thyroid Association, n.d.). Possibly due to environment for some, but for others perhaps due to under-active TSH production, or malnutrition. Goitrogenic foods such as the Brassicaceae family of vegetables appears to decrease absorption of iodine.
Interactions Iodine, Iodine supplementation may potentially interact with certain pharmaceuticals such as some diuretics, antithyroid agents, angiotensin-converting enzyme (ACE) inhibitors, altering their efficacy (ODS, 2019). It is always suggested to discuss any and all supplemental use with your health care provider and team to ensure safety.
Sources Iodine, Potassium iodide is a naturally occurring salt mineral, that may actually prevent radioactive iodine from being absorbed by the thyroid (CDC, 2018). Perhaps reducing the risk of thyroid cancers and other diseases from exposure of radioactive iodine in soils “Dirt Bombs” (U.S.NRC, 2016).
Potassium iodide is present in seafood and seaweed, such as kelp, arame, dulse, nori, kombu, wakame, chlorella, and dairy products.
Manganese
Manganese, This micronutrient is necessary in trace amounts, utilized as a cofactor in transcription, of carbohydrates, proteins, and fats, to manganese synthase, glutamine, and superoxide dismutase (SOD), amongst others. These enzymatic reactions support immunity, energy expenditure, bone formation, blood coagulation, cellular maintenance, and neural synapses (ODS, 2019).
Excess Manganese, Manganese is primarily absorbed in the small intestine for transportation to the liver in bile salts, via portal circulation where it partially attaches to ferritin (iron) for systemic circulation and utilization. While excess manganese stays within the bile for fecal excretion. Homeostasis of manganese is kept in a tight balance as excess manganese is extremely toxic in the system and has been associated with central nervous system impairment and damage to the ganglia (Marianne Wessling-Resnick, n.d.). Although most likely from environmental exposure, signs of neurological overload from toxicity may cause anorexia, muscle weakness, headache, irritability, insomnia, brain fog, tremors, and depression (ODS, 2019).
Sources Manganese, Naturally sourced is the preferred choice as no evidence has revealed manganese toxicity from dietary consumption (ODS, 2019)., such as mussels, oysters, clams, shrimp and tuna. Including kale, spinach, potatoes, and asparagus, or hazelnut, pecan, peanuts, as well as pineapple, apple, and blueberry, for example.
Copper
Copper, This trace element cofactors in a number of enzymatic reactions vital to metabolism, erythropoiesis, oxygen transport, energy production, immunity, hormone synthesis, nerve transmission, and detoxification.
Excess Copper, in the system leads to toxicity, in turn liver damage, and signs manifest gastrointestinal distress such as diarrhea, nausea, vomiting, spasms and pain (ODS, 2019).
Sources Copper, Good sources include: meat, seafood, mushrooms, and legumes.
Molybdenum
Molybdenum, A cofactor in enzymatic activity of amino acid metabolism, influencing reproduction.
Excess while rare, may alter copper absorption.
Sources Molybdenum, Naturally sourced molybdenum includes peas (legumes), nuts, grains, and milk.
Chromium
Chromium , Otherwise known as Trivalent, biologically active in insulin receptor kinase, increasing insulin sensitivity and binding, ensuring blood glucose homeostasis. Therefore participates in glucose tolerance known as Glucose Tolerance Factor (GTF) which is directly in the metabolism of carbohydrates, proteins and fats (HANE., Stargrove et al., 2008). In turn may support those with type 2 diabetes and metabolic syndrome.
Interactions Chromium, Even though chromium is difficult to absorb, and as we age absorption decreases, deficiency is rare. If opting for “MVMs supplementation” care should be implemented as chromium may interact with, possibly altering the efficacy of numerous pharmaceuticals such as some: antacids, and proton-pump inhibitors, nonsteroidal anti-inflammatories, and corticosteroids for example (ODS, 2019). Always discuss with your prescribing doctor and health care team about any and all supplements, dietary and lifestyle adjustments.
Sources Chromium, Naturally sourced chromium include Brewer’s yeast, liver, beef, whole grains, needs, and fish.
Boron
Boron, “Nothing boring about boron says Pubmed. This trace element is utilized as a food preservative. An important cofactor, nicotinamide adenine dinucleotide (NAD), S−adenosylMethionine (SAMe), and superoxide dismutase (SOD). Boron supports bone density, wound healing, cognition, and hormone production. While reducing, oxidation, inflammation, and toxicity. In fact boron shows potential in anticancer effects (Pizzorno, L. 2015). Boron aids in the conversion of vitamin D, in correlation with vitamin D aids in calcium and magnesium absorption.
Sources Boron, Naturally sourced boron includes: almonds, hazelnuts, peanuts, raisins, dates, prunes, peaches, and parsley for example.
Selenium,
Selenium, This essential mineral participates in the conversion of inactive thyroxine (T4) into triiodothyronine (T3). As well aids in the synthesis of the antioxidant Glutathione Peroxidase. Additionally selenium appears to help tocopherol (vitamin E) in DNA repair (Hosnedlova, B. et al. 2017). Thus supports, metabolism, immunity, and reduced inflammation from oxidation. Aiding in thyroid function, cardio vascular function and cognition. (ODS, 2019)
Deficiency Selenium, Deficiency is rare although may manifest in metritis, mastitis, retention of placenta, and infection (Hosnedlova, B. et al. 2017).
Excess Selenium, Excess also rare may manifest in sulfur like breath, fatigue and hair loss.
Sources Selenium, organ meats, poultry, fish, dairy, nuts and grains.
Fluorine
Fluorine, Fluorine atoms that are negatively charged ion, are referred to as Fluoride. Hydroxyapatite crystal of calcium, magnesium and phosphate interact with fluoride to make fluorapatite. Ingested fluoride is primarily absorbed in the small intestine, and gets deposited in the tooth and bone, contributing to the bone matrix, which decreases with age. Acid-producing cariogenic bacteria of the oral cavity may be less susceptible in the presents of fluorapatite. The majority of ingested fluoride enters the oral cavity via salivary glands which is negligible, although the anti-cariogenic aspect is dependent on the matrix of tooth enamel (Kanduti, D. (2016)., Peckham, S., & Awofeso, N. (2014).
Side note on teeth and fluoride: It appears that only topical fluoride is effective in the prevention of decay, primarily after eruption (Kanduti, D. 2016). Laboratory studies as far back as the mid 1900s demonstrating that fluoride induces tooth brittleness with industrial fluorides such as sodium fluoride being worse than naturally occurring calcium fluoride (Peckham, S., & Awofeso, N. 2014).
Furthermore fluoride alters polysaccharide metabolism of bacteria, reducing cellular acid-base homeostasis and additionally affects enzymatic activity ATP (Peckham, S., & Awofeso, N. 2014).
Excess Fluorine, Although rare excess fluoride may possibly manifest in hypocalcemia, hyperkalemia, abdominal distress, diarrhea, nausea, vomiting, weakness, altered respiration, even death (Kanduti, D., Sterbenk, P., & Artnik, B. 2016).
In Closing
Nutritional deficiency is an inadequate supply of essential nutrients as mentioned above in the diet, resulting in malnutrition and disease. “Covert malnutrition”, in which the body’s homeostasis may be able to balance the deficiency which appears as a state of stability (Bender, A. E. 1976). that perhaps puts undue stress, wear and tear on the bodily systems and functions, such as subclinical manifestations along the lines of, lethargy, fatigue, brain fog, headaches, pain and inflammation. That If left uncorrected might develop in acute or chronic diseases.
Thus evidence shows that proper amounts of molecular elements: vitamins, minerals, essential fatty acids, amino acids, herbs, and additional phytonutrients participates significantly in the protective and preventive benefits against disease. For example hypertension, diabetes, cardiovascular diseases, cognitive and ocular decline, and impaired immune function, to the very aging process itself (Janson, M. 2006).
Clearly we’ve seen how complete nutrition from Vitamin A to Florine is vital to life from embryonic development, gene expression, cellular transmissions, even the seemingly simple tasks, of hearing, sight, smell, breathing etc. that are all completely dependent on the building blocks known as vitamins and minerals. So now that we have the ingredients for a healthy life, through diet, let’s light up the grill and enjoy our blessings.
Nutritive Herbs
Nutritive, Herbs aid the body in a number of different ways, they may have a specific energetic state or infinity for a particular organ system for example: blood or lymphatic circulation, aid in digestion or hormone balance, etc. In relation to nutrition, Nutritive’s are one particular group of herbs, as they are high in vitamins, minerals, and trace elements, providing nutriment that supports wellness and proper functions of the body.
Drumstick tree (Moringa oleifera) Vitamins C, A, E, B2, B3, Minerals; Calcium, Choline, Iron, Magnesium, Phosphorus, Potassium, Sodium, Sulfur (USDA. 1992-2016).
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Purslane (Portulaca oleracea) Vitamins A, E, C, B3, Minerals Calcium, Chlorine, Iron, Magnesium, Phosphorus, Potassium, Sodium, Sulfur, Zinc (USDA. 1992-2016).
Dandelion (Taraxacum officinale) Vitamins A, E, C, B1, B2, B3, B8, Minerals; Boron, Calcium, Chlorine, Chromium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Sulfur, Zinc (USDA. 1992-2016).
Nettle (Urtica dioica) Vitamins A, C, E, B1, Minerals; Boron, Calcium, Chlorine, Iron, Magnesium, Phosphorus, Potassium, Selenium, Sodium, Sulfur, (USDA. 1992-2016).
Alfalfa (Medicago sativa) Vitamins A, C, E, B3, B6, Minerals; Calcium, Magnesium, Phosphorus, Potassium, (USDA. 1992-2016).
Oatstraw (Avena sativa) Vitamins C, E, B1, B2, B3, B6, Minerals; Calcium, Choline, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Sulfur (USDA. 1992-2016).
Raspberry leaf (Rubus idaeus L.) Vitamins A, C, B3, Minerals; Boron, Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc (USDA. 1992-2016).
Additional Information
Sex- and Age-related manifestations or specifications may be based on serial measurement of plasma DRI and RDA concentrations. More information on a balanced diet, may be found at: United States Department of Agriculture’s MyPlate and 2015-2020 Dietary Guidelines for Americans.
Brought to you from Herbal Restoration LLC, Written By Herbalist S. Reese. All Rights Reserved © 2024 Herbal Restoration LLC.
Introduction – Dietary Guidelines for Americans 2015–2020 8th Edition. (n.d.). Retrieved from https://health.gov/dietaryguidelines/2015/guidelines/
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A – Center for Disease Control, Micronutrient Facts, Nutrition. April 30, 2018). Retrieved from https://www.cdc.gov/nutrition/micronutrient-malnutrition/micronutrients/index.html
Office of Dietary Supplements – Vitamin A. (July 9, 2019). Retrieved from https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
E – Office of Dietary Supplements – Vitamin E. (July 10, 2019). Retrieved from https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
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C – Oregon State University; Linus Pauling Institute, Vitamin C. (2019, July 11). Retrieved from https://lpi.oregonstate.edu/mic/vitamins/vitamin-C
B Complex Family – Phillips, T. (2008) The role of methylation in gene expression. Nature Education 1(1):116 (n.d.). Retrieved from https://www.nature.com/scitable/topicpage/the-role-of-methylation-in-gene-expression-1070
B1 – World Health Organization; Rita Bhatia, Andy Seal, & Kenneth Bailey (WHO 1991) – Thiamine – Rita Bhatia, United Nations High Commission for Refugees (UNHCR), Andy Seal, Centre for International Child Health, Institute of Child Health (ICH), London, and Kenneth Bailey from the Department of Nutrition for Health and Development. Retrieved from: https://www.who.int/nutrition/publications/en/thiamine_in_emergencies_eng.pdf
Oregon State University; Linus Pauling Institute, Thiamin. (2019, April 29). Retrieved from https://lpi.oregonstate.edu/mic/vitamins/thiamin
B2 – Office of Dietary Supplements – Riboflavin. (August 20, 2018). Retrieved from https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/
Oregon State University, Linus Pauling Institute, Riboflavin. (2019, May 22). Retrieved from https://lpi.oregonstate.edu/mic/vitamins/riboflavin
B3 – Office of Dietary Supplements – Niacin. (July 9, 2019). Retrieved from https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/
B5 – Office of Dietary Supplements – Pantothenic Acid. (July 9, 2019). Retrieved from https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/
Rumberger JA, Napolitano J, Azumano I, et al. Pantethine, a derivative of vitamin B(5) used as a nutritional supplement, favorably alters low-density lipoprotein cholesterol metabolism in low- to moderate-cardiovascular risk North American subjects: a triple-blinded placebo and diet-controlled investigation. Nutr Res 2011;31:608-15. Retrieved from; https://www.ncbi.nlm.nih.gov/pubmed/21925346?dopt=Abstract
B6 – Harvard T.H. Chan, Vitamin B6. (2019, July 02). Retrieved from https://www.hsph.harvard.edu/nutritionsource/vitamin-b6/
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B7 – United States Department of Agriculture (USDA), The National Academy of Sciences Engineering Medicine. Retrieved from:https://www.nal.usda.gov/sites/default/files/fnic_uploads/374-389_150.pdf
B8 – Pubmed, Levine, J. (1997, May). Controlled trials of inositol in psychiatry. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/9169302
Pubmed, Clements, R. S., & Darnell, B. (1980, September). Myo-inositol content of common foods: Development of a high-myo-inositol diet. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/7416064
B9 – Pubmed, Guilland, J., & Aimone-Gastin, I. (2013, October). Vitamin B9. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/24298825
Pubmed, Fenech, M. (2012, May 01). Folate (vitamin B9) and vitamin B12 and their function in the maintenance of nuclear and mitochondrial genome integrity. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/22093367
B12 – Office of Dietary Supplements – Vitamin B12. (November 29, 2018). Retrieved from https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
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Oregon State University; Linus Pauling Institute, Vitamin B12. (2019, May 22). Retrieved from https://lpi.oregonstate.edu/mic/vitamins/vitamin-B12
Minerals – Harvard Health Publishing. (July, 2018). Precious metals and other important minerals for health. Retrieved from https://www.health.harvard.edu/staying-healthy/precious-metals-and-other-important-minerals-for-health
Electrolytes – Herbal Academy. (n.d.). Advanced herbal course [Online Course]. Retrieved from Herbal Academy online course platform: https://theherbalacademy.com/product/advanced-herbal-course/.
Calcium – Herbal Academy. (n.d.). Advanced herbal course [Online Course]. Retrieved from Herbal Academy online course platform: https://theherbalacademy.com/product/advanced-herbal-course/., Vaughan, 1981
Office of Dietary Supplements – Calcium. (July 11, 2019). Retrieved from https://ods.od.nih.gov/factsheets/Calcium-Consumer/
Office of Dietary Supplements – Calcium. (July 11, 2019). Retrieved from https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
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Herbal Academy. (n.d.). Advanced herbal course [Online Course]. Retrieved from Herbal Academy online course platform: https://theherbalacademy.com/product/advanced-herbal-course/.
Herbal Academy. (n.d.). Advanced herbal course [Online Course]. Retrieved from Herbal Academy online course platform: https://theherbalacademy.com/product/advanced-herbal-course/., Stargrove et al., 2008
Magnesium – Herbal Academy. (n.d.). Advanced herbal course [Online Course]. Retrieved from Herbal Academy online course platform: https://theherbalacademy.com/product/advanced-herbal-course/.
Office of Dietary Supplements – Magnesium. (July 9, 2019). Retrieved from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
Herbal Academy. (n.d.). Advanced herbal course [Online Course]. Retrieved from Herbal Academy online course platform: https://theherbalacademy.com/product/advanced-herbal-course/., Haas, 1992
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Sodium – Pubmed, Strazzullo, P., & Leclercq, C. (2014, March 01). Sodium. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951800/
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Harvard T.H. Chan, Salt and Sodium. (2019, June 17). Retrieved from https://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/
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Potassium – Office of Dietary Supplements – Potassium. (July 9, 2019). Retrieved from https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
American Heart Association, How Potassium Can Help Control High Blood Pressure. (Oct 31, 2016). Retrieved from https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure
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Chloride – Guidelines for drinking-water quality, World Health Organization, J.K. Fawell, Water Research Centre, United Kingdom (inorganic constituents) & U. Lund, Water Quality Institute, Denmark (organic constituents and pesticides) & B. Mintz, Environmental Protection Agency, USA (disinfectants and disinfectant by-products) Retrieved from:https://www.who.int/water_sanitation_health/dwq/chloride.pdf
Phosphorus – Phosphorus in diet: MedlinePlus Medical Encyclopedia. (10 July 2019). Retrieved from https://medlineplus.gov/ency/article/002424.htm
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Sulfur – Oxford Academic, Yves Ingenbleek, The Nutritional Relationship Linking Sulfur to Nitrogen in Living Organisms, The Journal of Nutrition, Retrieved from Volume 136, Issue 6, June 2006, Pages 1641S–1651S, https://doi.org/10.1093/jn/136.6.1641S
Phillips, T. (2008) The role of methylation in gene expression. Nature Education 1(1):116 Retrieved from:https://www.nature.com/scitable/topicpage/the-role-of-methylation-in-gene-expression-1070
Iron – Pubmed, Knovich, M. A., Storey, J. A., Coffman, L. G., Torti, S. V., & Torti, F. M. (2009, May). Ferritin for the clinician. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2717717/#S5title
Office of Dietary Supplements – Iron. (July 9, 2019). Retrieved from https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
Zinc – Zinc in diet: MedlinePlus Medical Encyclopedia. (10 July 2019). Retrieved from https://medlineplus.gov/ency/article/002416.htm
Office of Dietary Supplements – Zinc. (July 10, 2019). Retrieved from https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
American Family Physician, Saper, R. B., & Rash, R. (2009, May 01). Zinc: An Essential Micronutrient. Retrieved from https://www.aafp.org/afp/2009/0501/p768.html
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Iodine – Pubmed, Ahad, F., & Ganie, S. A. (2010, January). Iodine, Iodine metabolism and Iodine deficiency disorders revisited. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3063534/
Office of Dietary Supplements – Iodine. (July 9, 2019). Retrieved from https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/
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Manganese – Office of Dietary Supplements – Manganese. (July 9, 2019). Retrieved from https://ods.od.nih.gov/factsheets/Manganese-HealthProfessional/
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Copper – Office of Dietary Supplements – Copper. (July 9, 2019). Retrieved from https://ods.od.nih.gov/factsheets/Copper-HealthProfessional/
Chromium – Herbal Academy. (n.d.). Advanced herbal course [Online Course]. Retrieved from Herbal Academy online course platform: https://theherbalacademy.com/product/advanced-herbal-course/., Stargrove et al., 2008
Office of Dietary Supplements – Dietary Supplement Fact Sheet: Chromium. (July 9, 2019). Retrieved from https://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/
Boron – Pubmed, Pizzorno, L. (2015, August). Nothing Boring About Boron. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4712861/
Selenium – Pubmed, Hosnedlova, B., Kepinska, M., Skalickova, S., Fernandez, C., Ruttkay-Nedecky, B., Malevu, T. D., . . . Kizek, R. (2017, October 21). A Summary of New Findings on the Biological Effects of Selenium in Selected Animal Species-A Critical Review. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/29065468
Office of Dietary Supplements – Dietary Supplement Fact Sheet: Selenium. (July 9, 2019). Retrieved from https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/
Florine – Pubmed, Kanduti, D., Sterbenk, P., & Artnik, B. (2016, April). FLUORIDE: A review of use and effects on health. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4851520/#!po=40.6250
Pubmed, Peckham, S., & Awofeso, N. (2014, February 26). Water fluoridation: A critical review of the physiological effects of ingested fluoride as a public health intervention. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3956646/
Nutritional Deficiency – Bender, A. E. (1976, March). Subclinical and covert malnutrition. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/990570
Janson, M. (2006). Orthomolecular medicine: The therapeutic use of dietary supplements for anti-aging. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2695174/
Nutritive’s – U.S. Department of Agriculture, Agricultural Research Service. (1992-2016). Dr. Duke’s Phytochemical and Ethnobotanical Databases. Retrieved from https://phytochem.nal.usda.gov/phytochem/search/list.
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