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Gene Decode and his health coordinator Marie help us understand what we need to put in our body. Amino Acids and Vitamins that will keep your body functioning optimally.
Please see the disclaimer as we are not licensed physicians.
Marie and Gene talk about where they recommend different doses based on specific studies Gene has researched.
We end with a Bible Memory verse around not having fear and not being dismayed. Why? Because he is our God, he is with us and he will uphold us!
— ᴛʜᴇ ʀɪɢʜᴛ ᴛᴏ ʙᴇᴀʀ ᴍᴇᴍᴇꜱ (@grandoldmemes) March 19, 2021
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Rick appreciates you and encourages you to Share Truth with Impact.
Scroll Down now for the Show Notes!
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Dietary Supplementation –
Amino Acids & Vitamins
Amino acids are often referred to as the building blocks of proteins. They are compounds that play many critical roles in your body. They’re needed for vital processes like the building of proteins and synthesis (utilization) of hormones and neurotransmitters.
9 Essential Amino Acids
Amino acids are organic compounds composed of nitrogen, carbon, hydrogen and oxygen, along with a variable side chain group.
Your body needs 20 different amino acids to grow and function properly of these 9 are absolutely essential for health: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.
Unlike nonessential amino acids, essential amino acids can’t be made by your body and must be obtained through your diet. The best sources of essential amino acids are animal proteins like meat, eggs and poultry.
Conditionally Essential Amino Acids – Needed for Illness
There are several nonessential amino acids that are classified as conditionally essential. These are considered to be essential only under specific circumstances such as illness or stress. For example, although arginine is considered nonessential, your body can’t meet demands when fighting certain diseases like cancer without these amino acids. That’s why arginine must be supplemented through diet in order to meet your body’s needs in certain situations.
When you eat protein, it’s broken down into amino acids, which are then used to help your body with various processes such as building muscle and regulating immune function.
A great supplemental source of amino acids is Nutritional Yeast or Brewer’s Yeast. It’s best to find one that is grown on sugar beets, like this one pictured below.
Fat Soluble (ADEK) and Water-Soluble Vitamins (Bs, C)
Vitamins are essential micronutrients your body needs to function and maintain good health. They can be categorized into two groups: water-soluble (B-complex and C vitamins) and fat-soluble (vitamin A, D, E and K). Because of their lipophilic (“fat- liking”) nature, fat-soluble vitamins are absorbed through the lymphatic system (as opposed to the small intestine) and bile is required to digest them.
Diseases that impair fat absorption can lead to the deficiency of these vitamins. Unlike water-soluble vitamins that need regular replacement, the fat-soluble vitamins tend to be stored in the body for longer periods of time — in the liver, adipose (fat) tissue and skeletal muscle. As a result, with a balanced diet the chance of a deficiency is low and there can be a greater chance of toxicity if too much fat-soluble vitamins are consumed.
Fat Soluble Vitamins (ADEK)
Vitamin A plays a key role in maintaining your vision. Without it, you would go blind.
Vitamin A benefits are wide reaching and have an influential role in brain function, skin, heart, kidneys, lungs, vision, and immune system health. It’s wide-reaching influences on your overall health have earned it the reputation of being an anti-aging vitamin.
Benefits of Vitamin A:
- Vitamin A is required for the maintenance of normal vision. It is essential for maintaining the light-sensing cells in the eyes and for the formation of tear fluid, color vision and seeing in dim light.
- Immune system. Vitamin A is essential for maintaining healthy immune function and deficiency can lead to increased susceptibility to infections.
- Cell growth. Vitamin A is necessary for cell growth. Deficiency may slow or prevent growth in children. One form of Vitamin A, retinoic acid is, a key hormone-like growth factor for epithelial cells and other cell types in the body.
- Gene transcription and protein formation. Vitamin A in the form of retinoic acid is essential for gene transcription (the synthesis of DNA to RNA).
- Skin health. Retinoic acid also maintains skin health by activating genes that cause immature skin cells to develop into mature epidermal cells. Currently, the retinoic drug isotretinoin is the most commonly prescribed agent in the treatment ofacne. This drug decreases the size of sebaceous glands and reduces their secretions. The agent also reduces the amount of bacteria present in the ducts and surface of the skin, which occurs as a result of reduced sebum that bacteria rely on as a source of nutrients.
- Hair growth: It is also vital for hair growth. Deficiency leads to alopecia, or hair loss.
- Reproductive function: Vitamin A maintains fertility and is vital for fetal development.
Vitamin A is only found in animal-sourced foods. The main natural food sources are liver, fish liver oil and butter. The table below shows the amount of vitamin A in 3.5 ounces (100 grams) of some of its richest dietary sources:
Vitamin A can also be derived from certain carotenoid antioxidants found in plants, called provitamin A. The most efficient of these is beta-carotene, which is abundant in many vegetables, such as carrots, kale and spinach.
The table below shows the recommended daily allowance (RDA) for vitamin A – the amount that the majority (about 97.5%) of people need to meet their daily requirements, and the tolerable upper intake limit (UL), the highest level of daily intake considered safe for 97.5% of healthy people.
|RDA (IU / mcg)||UL (IU / mcg)|
|Infants||0–6 months||1,333 / 400||2,000 / 600|
|7–12 months||1,667 / 500||2,000 / 600|
|Children||1–3 years||1,000 / 300||2,000 / 600|
|4–8 years||1,333 / 400||3,000 / 900|
|9–13 years||2,000 / 600||5,667 / 1700|
|Women||14–18 years||2,333 / 700||9,333 / 2800|
|19–70 years||2,333 / 700||10,000 / 3000|
|Men||14–18 years||3,000 / 900||9,333 / 2800|
|19–70 years||3,000 / 900||10,000 / 3000|
Vitamin A Deficiency
Vitamin A deficiency is rare in developed countries. However, vegans may be at risk, since pre-formed vitamin A is only found in animal-sourced foods. Although provitamin A is abundant in many fruits and vegetables, it is not always efficiently converted into retinol, the active form of vitamin A. The efficiency of this conversion depends on people’s genetics.
Deficiency also occurs where food variety is limited. It is common when the diet is dominated by refined rice, white potatoes or cassava and lacking in meat, fat and vegetables.
A common symptom of early deficiency includes night blindness. As it progresses, it may lead to more serious conditions, such as:
- Dry eyes: Severe deficiency may cause xerophthalmia, a condition characterized by dry eyes caused by reduced tear fluid formation.
- Blindness: Serious vitamin A deficiency may lead to total blindness. In fact, it is among the most common preventable causes of blindness in the world.
- Hair loss: If you are vitamin A deficient, you may start to lose your hair.
- Skin problems: Deficiency leads to a skin condition known as hyperkeratosis (thickening of the skin, like calluses) or goose flesh.
- Poor immune function: Poor vitamin A status or deficiency makes people prone to infections.
Vitamin A Toxicity
Overdosing on vitamin A is rare but may have serious health effects. It is mainly caused by excessive doses of vitamin A from supplements, liver or fish liver oil. High intake of provitamin A (plant-based beta-carotene) does not cause hypervitaminosis.
The main symptoms of toxicity include fatigue, headache, irritability, stomach pain, joint pain, lack of appetite, vomiting, blurred vision, skin problems and inflammation in the mouth and eyes. It may also lead to liver damage, bone loss and hair loss. At extremely high doses, vitamin A can be fatal. Individual tolerance varies considerably.
Children and people with liver diseases like cirrhosis and hepatitis are at an increased risk and need to take extra care.
Pregnant women should also be especially careful, since high doses of vitamin A may harm the fetus. Doses as low as 25,000 IU per day have been linked with birth defects.
Nicknamed the sunshine vitamin, vitamin D is produced by your skin when it’s exposed to sunlight. It is best known for its beneficial effects on bone health, and deficiency makes you highly susceptible to bone fractures. Your body can produce all the vitamin D it needs as long as you regularly expose large parts of your skin to sunlight.
It’s Important to Take with Vitamin K2
The basic reason to combine D3 and K2 is that vitamin D increases the absorption of calcium and vitamin K2 tells the calcium where to go. K2 also It also prevents calcification, the accumulation of calcium in places where it is not required – i.e. in the arteries and other soft tissue of the body. We will talk more about K2, and K1 vs K2 in the section on vitamin K.
Types of Vitamin D
Vitamin D, or calciferol, is a collective term used to describe a few related fat-soluble compounds that comes in two main dietary forms:
- Vitamin D2 (ergocalciferol): Found in mushrooms and some plants.
- Vitamin D3 (cholecalciferol): Found in animal-sourced foods, such as eggs and fish oil, and produced by your skin when exposed to sunlight.
Once absorbed into the bloodstream, the liver and kidneys stored vitamin D for later use in the form of calcidiol. Vitamin D3 is more efficiently converted into calcitriol than vitamin D2.
Vitamin D has multiple roles in the body. It assists with:
- Promoting Healthy Bones & Teeth. Vitamin D plays a significant rolein the regulation of calcium and maintenance of phosphorus levels in the blood. These factors are vital for maintaining healthy bones. People need vitamin D to allow the intestines to stimulate and absorb calcium and reclaim calcium that the kidneys would otherwise excrete.
- Healthy infants. Cardiovascular health. Sufficient vitamin D reduces the risk of high blood pressureand stiffness in the arterial walls of children. Fewer allergies. Children who live closer to the equator have lower rates of admission to hospital for allergies. An Australian study of egg intake showed that children who started eating eggs at 4-6 months were less likely to develop food allergies than children who started after 6 months. (Eggs are high in vitamin D.)
- Healthy pregnancy. A 2019 review suggests that pregnant women who get sufficient vitamin D may have a lower risk of developing preeclampsia, preterm births, gestational diabetes and bacterial vaginosis.
- Regulation insulinlevels and supporting diabetes management.
- Supporting lung function and cardiovascular health. Vitamin D may enhance the anti-inflammatory effects of glucocorticoids, making it useful as a supportive therapyfor people with steroid resistant asthma.
- influencing the expression of genes involved in cancerdevelopment.
- Supporting Immune, Brain & Nervous System Health. Vitamin D plays a huge role in the body’s immune system, boosting the health of the skin, the eyes, the urinary tract, the respiratory system, and the intestine.
Recommended Intake of Vitamin D
The table below shows the recommended dietary allowance (RDA) and upper limit (UI) for vitamin D. *Amounts for infants show adequate intake (AI) since no RDA has been established. Per Gene, we should double the minimum RDA (ie. to 1,600 IU ages 70+).
|Age Group||RDA (IU / mcg)||UL (IU / mcg)|
|0–6 months||400 / 10*à 800/20||1,000 / 25|
|7–12 months||400 / 10*à 800/20||1,500 / 38|
|1–3 years||600 / 15 à 1,200/30||2,500 / 63|
|4–8 years||600 / 15 à 1,200/30||3,000 / 75|
|9–70 years||600 / 15 à 1,200/30||4,000 / 100|
|70+ years||800 / 20à 1,600/40||4,000 / 100|
Signs That You Are Vitamin D Deficient
Severe vitamin D deficiency is rare, but mild forms of deficiency or insufficiency are common among hospitalized people as well as the elderly. Risk factors of deficiency are dark skin color, old age, obesity, low sun exposure and diseases that impair fat absorption.
- Weak bones. Vitamin D deficiency in children can cause rickets, which leads to a bowlegged appearance due to the softening of the bones. In adults, it manifests as osteomalacia, or softening of the bones, which results in muscular weakness and poor bone density, osteoporosis, for which over 53 million peoplein the United States either seek treatment or face an increased risk.
- Feeling Tired or Sleepy. If you find yourself yawning throughout the day, you may want to get your vitamin D levels tested.
- Getting Sick Often. If you struggle with frequent respiratory infections or other virus or bacterial infections, you may want to increase your intake of vitamin D to help support your immune system.
4.Intestinal Issues. Recurring gastrointestinal issues are strongly associated with insufficient vitamin D; . In fact, a 2015 study found that in a group of 49 people complaining of gastrointestinal issues, 82% were deficient in vitamin D.
5.Back Pain Back pain has many causes – but sometimes back pain is evidence of a vitamin D deficiency especially in older populations and in those with lower-than-average bone density. (It is also a sign of kidneys weakness or stones).
6.Tooth Decay. If you find yourself spending hours (and a small fortune) in the dentist’s chair, you may want to consider increasing your intake of vitamin D.
7.Hair Loss. Hair loss has many causes, and proper nutrition does seem to play a role. Scientific studies have identified two types of hair loss associated with low vitamin D levels:
- Female pattern hair loss, which is an overall thinning of hair on the scalp.
- Diffuse hair loss all over the body.
If you’re concerned about one of these types of hair loss, you may want to increase your intake of vitamin D.
- Chronic Muscle Pain. A 2014 study found that of 174 patients presenting with chronic pain, 71% were deficient in vitamin D, while another 21% had insufficient levels of vitamin D. Vitamin D may play a role in how your body processes ongoing pain – and low levels of vitamin D may increase your sensitivity to pain.
- Low Mood. Inadequate levels of vitamin D are strongly associated with feelings of sadness and lethargy. And a study has found that vitamin D supplements may actually be helpful in boosting mood and maintaining emotional health.
- Slow Wound Healing. If you find that cuts and scrapes are healing more slowly than they should, a vitamin D deficiency may be reason. Vitamin D works with a small protein called transforming growth factor beta 1 to direct cells to rebuild tissue and regenerate skin. If you have to keep re-applying bandages, consider upping your vitamin D intake to help support your body’s natural healing processes.
- Allergies. The American Academy of Allergy Asthma and Immunology (AAAAI) suggest that evidence points to a connection between low vitamin D exposure and an increased risk of allergic sensitization. (This can also be due to liver congestion.)
12.Headaches. Headaches can have a variety of causes, but here’s something interesting to note: like other manifestations of pain, they’re strongly associated with insufficient levels of vitamin D.
Vitamin D Toxicity
Vitamin D toxicity is very rare. Spending a lot of time in the sun doesn’t cause vitamin D toxicity but taking high amounts of supplements can. The main consequence of toxicity is hypercalcemia, a condition characterized by excessive amounts of calcium in the blood. This can also be caused by taking calcium carbonate or being too acidic. The cleanses help with this condition, as does taking chelated calcium or calcium citrate instead of calcium carbonate.
Symptoms include headache, nausea, lack of appetite, weight loss, fatigue, kidney and heart damage, high blood pressure and fetal abnormalities, to name a few.
A 2013 study associated high vitamin D levels during pregnancy with an increased risk of food allergy in the child during the first 2 years of life.
As a powerful antioxidant, vitamin E protects your cells against premature aging and damage by free radicals.
Role and Function of Vitamin E
Vitamin E’s main role is to act as an antioxidant, preventing oxidative stress and protecting fatty acids in your cell membranes from free radicals. These antioxidant properties are enhanced by vitamin C, vitamin B3 and selenium.
Benefits of Vitamin E
- Healthier cholesterol levels.
- Slower biological aging.
- Reduced risk of heart disease and many other diseases.
- Improvements in damaged skin.
- Wounds heal faster.
- Improvements in the overall hormonal balance in the body.
- Improvements in PMS symptoms among the female population.
- Improvements in vision, and a reduced risk of developing macular degeneration.
- Reduced risk of developing Alzheimer’s disease.
- Enhanced muscle strength and physical performance.
Types of Vitamin E
Vitamin E is a family of 8 structurally similar antioxidants that are divided into 2 groups:
- Tocopherols: Alpha-tocopherol, beta-tocopherol, gamma-tocopherol and delta-tocopherol. Alpha-tocopherol is the most common form of vitamin E. It makes up around 90% of the vitamin E in the blood
- Tocotrienols: Alpha-tocotrienol, beta-tocotrienol, gamma-tocotrienol and delta-tocotrienol.
Most vitamin E supplements usually only include alpha-tocopherol, which is known to have the highest bioavailability in the human body. Alpha-tocopherol has many benefits but taking only that from of vitamin E can cause an imbalance of the varied types of vitamin E your body needs and can cause adverse effects.
Sources of Vitamin E
It is recommended to obtain vitamin E its most natural form. Here the some of the best natural vitamin E sources:
The table below shows the RDA and tolerable upper limit for vitamin E intake. The values marked with an asterisk are the adequate intake, since no RDA values are available for infants.
|RDA (IU / mg)||UL (IU / mg)|
|Infants||0–6 months||6 / 4*||Not known|
|7–12 months||8 / 5*||Not known|
|Children||1–3 years||9 / 6||300 / 200|
|4–8 years||11 / 7||450 / 300|
|9–13 years||17 / 11||900 / 600|
|Adolescents||14–18 years||23 / 15||1,200 / 800|
|Adults||19–50 years||23 / 15||1,500 / 1,000|
|51+||18 / 12||1,500 / 1,000|
Vitamin E and Your Thyroid Gland
The thyroid gland secretes hormones that impact metabolism. Diseases affecting the secretion of Thyroid hormones can cause obesity, mood alterations, memory loss and other symptoms. There is a connection between thyroid gland disorders and a reduced level of antioxidants in the body.
Vitamin E provides protection against oxidative stress and free radical damage on the thyroid. Increased oxidative stress led to an increased count of T3 and T4 levels and a reduction of TSH levels.
Vitamin E also plays a part in thyroid hormone conversion. It has been found that vitamin E, along with a mineral is known as selenium, play a crucial role in the Thyroid gland’s ability to have T4 hormones converted into T3 hormones.
Signs That You May Have A Vitamin E Deficiency
Up to 90% of American adults do not consume enough vitamin E daily. When vitamin E levels in the body are insufficient, you are at a higher risk of suffering from a weak immune system. Your risk of developing heart disease and cognitive deterioration also greatly increases. Symptoms include:
- Vision problems, which may include visual field constrictions and abnormal movements of the eyes.
- Muscle weakness and/or reduced muscle mass
- Walking difficulties
- Dementia-related symptoms
- Poor immune function
- Kidney problems
- Liver problems
- Chronic diarrhea and greasy stools
- Severe, long-term deficiency may lead to anemia, heart disease, serious neurological problems, blindness, dementia, poor reflexes and the inability to fully control body movements
Signs of Excessive Vitamin E
Overdosing on vitamin E is difficult when it is obtained from natural dietary sources. Cases of toxicity have only been reported after people have taken very high doses of supplements. Compared to vitamin A and D, overdosing on vitamin E appears to be relatively harmless.
It may have blood-thinning effects, counteracting the effects of vitamin K and causing excessive bleeding. Thus, people who take blood-thinning medications should avoid taking large doses of vitamin E.
Vitamin K plays a key role in blood clotting. Without it, you would run the risk of bleeding to death. The “K” stands for “koagulation,” the Danish word for coagulation, which means clotting. It also plays a role in bone health and helps prevent the calcification of blood vessels, potentially reducing the risk of heart disease.
Types and Sources
Vitamin K is a group of fat-soluble compounds divided into two main groups:
- Vitamin K1 (phylloquinone): The best dietary sources of vitamin K1 (phylloquinone) are leafy green vegetables.
- Vitamin K2 (menaquinone): K2 is only found in small amounts in certain high-fat, animal-sourced foods, such as egg yolks, butter and liver, as well as fermented soy products (soy is NOT recommended by Gene; see the products decode) and is produced by gut bacteria in the colon.
- Additionally, there are at least three synthetic forms of vitamin K. These are known as vitamin K3 (menadione), vitamin K4 (menadiol diacetate) and vitamin K5. (These are not recommended due to potential toxicity issues, see below.)
The Importance of Vitamin K with Vitamin D – and which K Vitamin?
Vitamin K is the rebar in your bones. Just like concrete is brittle without rebar, so bones without vitamin K are brittle and prone to fracture, regardless of how dense they appear to be on a DEXA scan.
There is a LOT of vitamin K1 in green plants and very little vitamin K2 in a plant-based diet. Vitamin K1 and K2 are different and are not completely interchangeable. Vitamin K1 can be converted into vitamin K2 in some parts of the body, but there are definite cardiovascular, bone, and brain health benefits to getting some pre-formed vitamin K2 in the body.
Recommended Intake – The table below shows the adequate intake (AI) values for vitamin K, a daily intake level thought to meet the requirements of 97.5% of people.
**Per Professor Vermeer of the University of Maastricht:
- People aged over 50 take a dosage of 100 to 200mcg vitamin K2 per day. The higher dosage of 200mcg is especially recommended for people who have a history of cardiovascular disease or osteoporosis in their families.
- 45mcg of vitamin K2 a day is generally enough for healthy people under 50, but only if there is no additional vitamin D3 intake from dietary supplements.
Sources – Foods High in Vitamin K à many provide more than 100-200 mcg, but need K2 with vitamin D
Vitamin K Deficiency
Unlike vitamins A and D, vitamin K isn’t stored in the body in significant amounts, so consuming a diet lacking in vitamin K may lead you to become deficient in as little as a week. Without vitamin K, your blood wouldn’t clot and even a small wound could cause unstoppable bleeding. Fortunately, vitamin K deficiency is rare, since the body only needs small amounts to maintain blood clotting.
Low levels of vitamin K have been linked with reduced bone density and increased risk of fractures in women.
People who do not efficiently digest and absorb fat are at the greatest risk of developing vitamin K deficiency. This includes those who suffer from celiac disease, inflammatory bowel disease and cystic fibrosis.
Use of broad-spectrum antibiotics may also raise the risk of deficiency, as well as very high doses of vitamin A, which seem to reduce vitamin K absorption.
Mega-doses of vitamin E may also counteract the effects of vitamin K on blood clotting.
Vitamin K Toxicity
Natural forms of vitamin K have no known symptoms of toxicity. In contrast, a synthetic form of vitamin K, known as menadione or vitamin K3, may have some adverse effects when consumed in high amounts.
Water Soluble Vitamins (Bs, C)
Water-soluble vitamins are vital for many of the functions your body needs to stay healthy, including energy production and immune system function. Your body doesn’t store water-soluble vitamins very long, so they need to be replenished daily.
Vitamin C is needed by the body to form collagen, make skin, tendons, ligaments and blood vessels, repair and maintain cartilage, bones and teeth, heal wounds, form scar tissue, and absorb iron. It’s used to prevent and treat scurvy and is essential in the enzymatic production of certain neurotransmitters.
Vitamin C benefits:
- Prevents hair loss and hair damage
- Boosts immune system
- Helps in the formation of collagen
- Prevents easy bruising and bleeding
- Prevents frequent coughs, colds, and infections
- Eases unexplained pains and joint swellings
- Improves teeth and gums
- Protects skin against premature ageing
- Protects organs against harmful free radicals
- Helps in the growth, development, and repair of all body tissues
- Maintains cartilages, bones, and teeth
- Boosts cardiovascular health
- Lowers the risk of cancer, especially of the cervix, breast, and skin
- Decreases toxic effects of chemotherapy drugs
- Increases anti-tumor activity during chemo
- Lowers blood glucose levels
- Regulates cholesterol levels
- Stops the formation of blood clots
- Protects against hardening of the arteries (atherosclerosis)
- Fights against sore throat
- Prevents cataracts and retinal hemorrhages
- Soothes arthritis
- May treat depression and anxiety
- Promotes natural and healthy weight loss
- Iron absorption
The main dietary sources of vitamin C are fruits and vegetables.
Cooked animal-sourced foods contain virtually no vitamin C, but low amounts can be Drying foods also significantly reduces their vitamin C content.
This chart (below) provides examples of fruits and vegetables that are exceptionally rich in vitamin C.
Recommended Dosage – 8,000 mg (8 grams) of vitamin C for a person weighing around 180lb.
Consume the proportion needed for you based on your body weight. This amount would be challenging to get from foods alone, so we recommend a fruit-based supplement (like the one pictured here):
It’s important to work up to this amount to avoid getting diarrhea. And remember not to leave 30 minutes after MMS to take vitamin C (or take MMS 2 hours after vitamin C.)
Vitamin C Deficiency
Deficiency is rare in Western countries but may develop in people who follow restrictive diets or eat almost no fruits or vegetables. People with drug addiction or alcoholism are also at greater risk.
The first symptoms of deficiency include fatigue and weakness. As scurvy becomes worse, people may experience spotted skin and inflamed gums. Advanced scurvy may cause loss of teeth, bleeding gums and skin, joint problems, dry eyes, swelling and impaired wound healing. Here are other symptoms:
- Major contributor to heart conditions
- Muscle weakness
- Leg rashes
- Joint and muscle aches
- Bleeding gums
- Weakened tooth enamel
- Dry and splitting hair
- Rough, dry, or scaly skin
Benefits of B Vitamins
- Lowers risk of stroke. Strokes are a condition in which a blood clot blocks blood flow to the brain, or a blood vessel bursts in the brain.
- Assists with metabolism.
- Healthier skin and hair.
Even if you’re taking a supplement, a varied and balanced diet is essential to avoid a deficiency and reap the benefits of these important vitamins.
B-complex vitamins usually contain the following:
- B1 (thiamine).Thiamine plays an essential role in metabolism by helping convert nutrients into energy. The richest food sources include pork, nuts, seeds, whole grains, liver and pork. RDA recommendation for adults: 1.1-1.2 mg/day
- B2 (riboflavin). Riboflavin helps convert food into energy and is an antioxidant. Foods highest in riboflavin include meats, beef, mushrooms, leafy vegetables, broccoli, milk, legumes, mushrooms and meat. RDA recommendation for adults: 1.0-1.3 mg/day
- B3 (niacin). Niacin plays a role in cellular signaling, metabolism and DNA repair and production. Food sources include chicken, tuna and lentils. RDA recommendation for adults: 14-30 mg/day
- B5 (pantothenic acid). Like other B vitamins, pantothenic acid helps your body obtain energy from food and is also involved in hormone and cholesterol Liver, fish, yogurt and avocado are all good sources. AI (adequate intake) for adults: 5 mg/day
- B6 (pyridoxine or pyridoxamine or pyridoxal). Vitamin B6 is involved in amino acid metabolism, red blood cell production and the creation of neurotransmitters. Vitamin B6 is vital for normal brain development and for keeping the immune system and nervous system working properly. RDA recommendation for adults: 1.3-100 mg/day
People who eat poultry, fish, potatoes, chickpeas, and bananas usually have enough vitamin B6, but certain illnesses, such as kidney disease and malabsorption syndromes, can lead to a deficiency. Lack of vitamin B6 can result in a reduction of red blood cells and oxygenation, which may cause confusion, depression and a weakened immune system.
- B7 (biotin).Biotin is essential for carbohydrate and fat metabolism and regulates gene expression. Yeast, eggs, salmon, cheese and liver are among the best food sources of biotin. AI (adequate intake) for adults: 30 mg/day
- B9 (folate).Folate is needed for cell growth, amino acid metabolism, the formation of red and white blood cells and proper cell division. It can be found in foods like leafy greens, liver and beans, peas, peanuts*, and other legumes, and citrus fruits. Folate is in the forefront of mood management. People with B vitamin deficiencies experience depression, anxiety, and mood swings, and many people with depression have lower levels of folate. The FDA began requiring manufacturers to add folic acid to enriched breads, cereals, flours, cornmeal, pasta, rice, and other grain products in 1998. *Peanuts are a legume that are not meant to be eaten raw by human beings.
Additionally, folic acid (the synthetic form of folate in supplements and fortified food) is essential during early pregnancy to prevent serious birth defects of the brain and spine such as spina bifida. Taking a prenatal vitamin with folic acid three months before conception and eating folic-acid fortified foods can help women get plenty of this essential B vitamin. RDA recommendation for adults: 400-1,000 mg/day
- B12 (cobalamin/methylcobalamin). Perhaps the most well-known of all the B vitamins, B12 is vital for neurological function, DNA production and red blood cell development. B12 is found naturally in animal sources like meats, eggs, seafood and dairy. Gene recommends 2 mg (2,000 mcg) twice daily as methylcobalamin.
Signs of vitamin B12 deficiency include:
- Difficulty maintaining balance
- Intestinal problems
- Mood disturbances
- Muscle weakness
- Numbness and tingling in the hands and feet
- Poor memory
- Soreness of the mouth or tongue
- Essential amino acids: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4897092/, https://www.ncbi.nlm.nih.gov/pubmed/19301095, https://caloriebee.com/nutrition/What-are-Essential-Amino-Acids
- Arginine amino acid: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4657121/
- Vitamin A: https://www.news-medical.net/health/Vitamin-A-Functions.aspx, https://www.drstevenlin.com/vitamin-a-benefits/
- Australian Egg Study: https://pubmed.ncbi.nlm.nih.gov/20920771/
- Vitamin D and Healthy Pregnancy: https://pubmed.ncbi.nlm.nih.gov/31411387/
- Gregory A. Brent. Mechanisms of thyroid hormone action. The Journal of Clinical Investigation. 4 September 2012. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3433956/
- Multiple Authors. The Role of Vitamin E in Human Health and Some Diseases. Sultan Qaboos University Medical Journal. 7 April 2014.
- Combining Vitamin D & Vitamin K: https://www.vitaminexpress.org/en/how-to-combine-vitamin-d-and-vitamin-k-properly
- Brigelius-Flohe R., Traber M.G. Vitamin E: function and metabolism. U.S. National Library of Medicine. 13 July 1999.
- Multiple Authors. Thyroid Hormones and Antioxidant Systems: Focus on Oxidative Stress in Cardiovascular and Pulmonary Diseases. International Journal of Molecular Sciences. 9 December 2013. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3876084/
- Mohan K. Kale. Thyroid Gland in Free Radical-Induced Oxidative Stress. Springer Link. 6 October 2014. https://link.springer.com/chapter/10.1007/978-81-322-2035-0_12
- Vitamin E and Thyroid Health. Natural Thyroid Treatment Methods. 25 February 2013.
- K1 vs K2 with Vitamin D: https://shop.myhdiet.com/webinar-vitamin-d3
- Larry E. Johnson. Vitamin E (Tocopherol). MSD Manual: Professional Version.
- Mercola. Vitamin E Deficiency Is Rampant – Why You Don’t Want To Be. Mercola. 8 August 2016.
- Vitamin E. WebMD. https://www.webmd.com/diet/supplement-guide-vitamin-e#1
- Clarke M.W., Burnett J.R., Croft K.D. Vitamin E in human health and disease. U.S. National Library of Medicine. 2008. https://www.ncbi.nlm.nih.gov/pubmed/18712629
- Atli Arnarson. 20 Foods That Are High in Vitamin E. Healthline. 24 May 2017.
Bible Memory Verse
So do not fear, for I am with you; do not be dismayed, for I amyour God. I will strengthen you and help you; I will uphold youwith my righteous right hand.