P20 ESSENTIAL NUTRIENTS

 

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Essential nutrients for a functional body

Nutritional supplements are a massive topic. When examining constituents of foods it quickly becomes apparent that there are hundreds of important substances that we must consume to remain healthy. The list below is by no means a complete list of all nutritional supplements. However, it is focused on the most important that are fundamental to the function and homeostasis of the human body.

Minerals

 

Boron

Boron is a mineral that is taken up by plants in trace amounts, thereby contributing to dietary boron intake.

Functions of boron are:

• Increases SOD and Catalase production and therefore works as anti-oxidant
• Boron improves the production of antibodies
• Boron improves energy utilisation
• It activates Vitamin D
• It improves development of bones
• Boron interacts with magnesium, copper, Vitamin D and oestrogen to affect calcium metabolism
• Boron is able to reduce tumor size and expression of IGF-1

Supplementation: 2-10mg/day
Calcium fructoborate (boron based nutritional supplement) chemical structure is similar to one of the natural forms of boron. Calcium fructoborate is used for breast, cervical and prostate cancer (reduces PSA markers), lung cancer (associated with women smoking), osteoporosis and osteoarthritis.

Calcium

Calcium is one of the most abundant mineral in the human body.

Functions of calcium are:

• Activates insulin, calcitonin and thyroid release
• Involved in blood clotting, bone and tooth formation
• Maintenance of cell membrane permeability
• Maintenance of electrolyte, blood acid and alkali balance
• Controls muscle contraction
• Regulates heart rhythm
• It is essential for normal parathyroid function
• It aids in the metabolism of Vitamin D
• Calcium helps to guard against the damage from toxic metals like mercury, arsenic, cadmium and lead by competing with them for absorption.

Implication of high Calcium to Magnesium ratio: Results in muscle aches and pains, increased urinary frequency or urgency. Hpercalcaemia is seen in cancer patients with: excessive thirst, mouth dryness, dyspepsia, fatigue, gallstones, kidney stones, memory loss, depression, joint swelling, constipation.

A regular intake of calcium is thought to reduce colon and rectal cancer risk. A large study revealed that calcium supplementation reduced the risk of adenoma within the bowel, as long as Vitamin D levels were high within the blood.  A low calcium and Vitamin D intake may also increase the risk of developing breast cancer.

Chromium

Chromium is an essential mineral consumed through the diet. It is found in trace amounts in plant products, specifically grains.

Function of chromium are:

• It lowers oxidative stress
• It improves glucose and lipid metabolism
• Chromium is component of glucose tolerance factor
• Involved in growth and regulation of cholesterol

Potential chromium deficiency cases have been associated with symptoms resembling diabetes mellitus, impaired glucose tolerance and increased insulin requirements.

Supplementation: 200-1000 µg/day, chromium picolinate a highly bioavailable form

Copper

Copper is an essential trace mineral present in all body tissues; the most though stored in the muscles, liver and bones.

Functions of copper:

• Maintenance of skin,nerve and bone function
• Copper enzymes regulate various physiologic pathways, such as energy production, iron metabolism, connective tissue maturation, and neurotransmission.
• Angiogenesis promoter
• antioxidant,
• Copper/zinc SOD (Superoxide Dismutase) is found within most cells of the body, including red blood cells and functions as antioxidant
• Increases the expression of tumour suppressor gene p53,
• Copper imbalance has been linked to impaired immune system

Implications of high Copper: ADHD, mood disorders (low dopamine levels with high copper) Allergies, anaemia, anxiety, biliary congestion, depression, poor sleep, premenstrual syndrome, restless limbs, susceptibility to yeast and viral infections, infections, tremors, heavy menstrual cycle, interferes with proper conversion of thyroid hormone at cellular level, interferes with adrenal hormone production, weakens immune system, most common copper toxicity symptom is fatigue. Gives the feeling mind is racing, increased inflammation and hypoglycemia through cortisol inhibition.
Excessive Copper exposure should be reduced in individuals suffering from glioblastoma, angiomas and metastatic spread of cancer. However it may help patients with Hodgkin’s disease.
Copper gives a temporary boost to an exhausted system so cravings for high copper foods such as coffee, chocolate, avocados, shrimp and lobster, soy and fruit are very common.

Oestrogen levels are directly related with copper levels within the body, Whereas progesterone/testosterone seems more related to tissue zinc levels. Therefore excess oestrogen or copper is associated with low zinc levels. This may relate to PMS symptoms (often caused by zinc deficiency or hormonal imbalance) which echo copper toxicity symptoms.

Zinc is an antagonist to copper. Zinc is a sedative, calming mineral for the brain. When copper becomes high, zinc levels drop, increasing the stimulating effect of copper on the mental functions. GABA, an inhibitory, calming neurotransmitter, is zinc dependent.

With cancer serum copper levels are often elevated. It is assumed that this is due to the activation of important cancer fighting enzymes such as the copper/zinc SOD enzyme. The SOD enzyme helps to limit cancer growth as well as act as a powerful antioxidant against harmful substances. On the other side preliminary research suggest that lowering copper levels may arrest the progresion of cancer by inhibiting angiogenesis. In general copper’s role in cancer prevention or development is still unclear.

Supplementation: 2-10mg/day

Iodine

Iodine is detected in every organ and tissue in the body. It is absolutely necessary for a healthy thyroid as well as healthy ovaries, breasts and prostate. In dealing with toxic chemicals every day it is important to have iodine as a protective agent against several common poisons like fluoride, chloride and bromide.  Functions of Iodine:

• Iodine is a crucial antioxidant
• Apoptosis inductor (programmed cell death)
• Anti-tumoral activity
• Anti-atherosclerotic activity
• Iodine kills abnormal cells floating in the body.
• Immunity booster
• Super antibiotic
• Heavy metal chelator.

In a study of sixty cancer sufferers, all sixty, which means 100%, were seriously deficient in iodine. I assure you, the problem is population wide, writes Dr. Robert Rowen.

Breast tissue has an affinity for iodine. Iodine deficiency causes fibrocystic breast disease with nodules, cyst enlargement, pain and scar tissue. Adequate tissue iodine helps guide estrogen into friendly pathways that support proper function of female sex hormones.

Along with magnesium and selenium, iodine is one of the most deficient minerals in our body.

Iodine and selenium are required for the synthesis of thyroid hormones. Symptoms of iodine deficiency are:

• Muscle cramps
• Cold hands and feet
• Proneness to weight gain
• Poor memory
• Constipation
• Depression
• Headaches
• Edema
• Myalgia
• Weakness
• Dry skin
• Brittle nails.

Iodine can be found in food like: most sea foods, unrefined sea salt, kelp and other seaweeds, butter, pineapple, artichokes, asparagus, dark green vegetables, and eggs.

As iodine is a strong chelator, start with a small amount to keep detoxification symptoms low.

Iron

Iron is an important mineral that is involved in various bodily functions. It is present in every cell of the human body. Increased ferritin levels have been linked to a higher risk of cancer development.

Functions of Iron:

• Haemoglobin synthesis
• Oxygen transport
• Long term deficiency can cause immune suppression
• Synthesis of neurotransmitters and DNA
• Iron activates telomerase
• Detoxification of monoamine oxidase.

Iron Excess: Promoting cellular acidification, interferes with manganese superoxide dismutase, impairs the initiation of apoptosis, increases the risk of cancer, lowers brain serotonin -possibly inducing depression, promotes infection..

Factors reducing Iron status: Supplementation with niacin, tryptophan, zinc, manganese, lipoic acid and quercetin reduces Iron toxicity.

The following reduce iron absorption: Phytates, cow’s milk, cheese, polyphenols in tea, coffee, red and white wine, inorganic calcium, manganese, copper, zinc cadmium, mercury, nickel, lead, cobalt, gut parasites and malabsorption syndrome.

Supplementation: 15-50mg/day Ferrous form of iron is better absorbed than ferric. Vitamin C increases absorption.

Magnesium

Magnesium deficiencies are one of the most common nutritional problems. Low levels of magnesium make nearly every disease worse. Magnesium is used in over 300 enzyme systems and is a very important mineral.

• Magnesium is the single most important mineral for maintaining proper electrical balance and facilitating smooth metabolism in the cells
• Magnesium protects the cell against oxyradical damage, assists in the absorption and metabolism of B vitamins, vitamin C and E
• Magnesium protects the brain from the toxic effects of chemicals and is associated with glutathione production
• Magnesium is a vital catalyst in enzyme activity, especially for those involved in energy production.
• A healthy immune system is driven by white blood cells that require good magnesium levels
• Magnesium is directly linked to the body’s production of DHEA, often called the ‘feel good hormone’. DHEA levels dramatically decline with age
• It can reduce fatigue and stress, and is a component of every healthy muscle cell
• Magnesium stabilises ATP and allows DNA and RNA transcription and repair
• Magnesium plays an important role in the methylation process
• Magnesium plays an active role in the phase 1 and phase 2 detoxification system.

It is actually crucial for everyone to take a magnesium supplement. Unfortunately, oral magnesium is poorly absorbed. This is due to gastrointestinal disorders, medications and the laxative effect of magnesium. Magnesium can be given intravenously, which will increase the levels by 100%.

The most absorbable oral magnesium supplements are magnesium citrate and magnesium glycinate. A common recommendation would be 200-350mg per day in divided doses.

Another very good way to bring up the magnesium level is to use magnesium oil. Magnesium oil (magnesium chloride) is a natural substance that can be applied to the skin. Epsom salt or Magnesium Bath Flakes can be effectively used in a warm bath. The warm water opens the pores of the skin and the absorption rate is therefore very high.

Magnesium chloride is the first and most important item in any persons’ cancer treatment strategy. It takes about three to four months to drive up cellular magnesium levels, but within days patients will commonly experience its lifesaving, healing effects. The magnesium oil recommended by Dr. Mark Sircus is called ‘Ancient Minerals Magnesium Oil’.

Magnesium status is best tested in RBC (Red Blood Cell).

Supplementation: 300-800mg/day Magnesium citrate, sulfate, orotate, chelate. Citrate is the best absorbed form; Epsom/Magnesium salt baths and topical magnesium oil

Molybdenum

Molybdenum is an element that is present in very small amounts in the body. It is involved in many important biological processes.

Functions of Molybdenum:

• Anticarcinogenic,
• Cofactor to a number of oxidase enzymes
• Detoxifies carcinogenic xenobiotics,
• Involved in fat, iron and copper metabolism
• Reduces angiogenesis
• Involved in purine metabolism
• Helps prevent tooth cavities
• Particularly good in reducing high copper levels

Implications of low Molybdenum: Asthma susceptibility, dental caries, gout, infertility, low uric acid concentration, mental and visual disturbances, oesophageal cancer.

Supplementation: 100-1000 µg/day. Tetrathiomolybdate is a potent chelator of copper and mediates its anti-tumour effects by suppressing tumour angiogenesis

Phosphorus

Phosphorus is a mineral that makes up 1% of a person’s total body weight. It is present in every cell of the body. Most of the phosphorus in the body is found in the bones and teeth.

Functions of Phosphorus:

• Bone growth and mineralisation
• Calcium homeostasis
• Energy metabolism and energy production (ATP)
• Most B vitamins require phosphorus for activation
• Muscle contraction
• Phosphorylation reactions
• Component of DNA and RNA

Implications of low Phosphorus: Chronic fatigue, Anorexia, irregular breathing, mitochondrial dysfunction, muscle weakness, nervous disorders, Rickets, Osteomalacia, susceptibility of infections, tingling parasthesia of tongue, finger and toes, Tinnitus, Vertigo..

Factors increasing demand: Calcium excess, diabetes, GI malabsorption, gluten sensitivity, pregnancy, growth.

Supplementation: 400-3000mg/day

Selenium

The mineral selenium has been shown in multiple studies to be an effective tool in warding off various types of cancer including breast, esophageal, stomach, prostate, liver and bladder cancers. Selenium, especially in combination with vitamin D, vitamin C and vitamin E, has strong cancer fighting properties.

Selenium is a vital mineral which has fundamental roles:

• Selenium is a co-factor in the enzymes glutathione peroxidase.
• Selenium increases the activity of natural killer cells
• Selenium protects the immune system by preventing the formation of free radicals that can damage the body
• It also helps to stop damaged cells from reproducing and therefore, directly helps to avoid the growth of cancer.
• It has anti-viral effects, selenoproptein, detoxification of chemicals,
• It facilitates the recycling of Vitamins C and E
• Selenium inhibits platelet aggregation
• Selenium maintains activity of p53
• Selenoprotein is involved in thyroid hormone metabolism

Countries like Australia are very deficient on the mineral selenium in their soil and therefore a deficiency exists in the food grown there. In that case it is very important to supplement.

Selenium status is best tested in RBC (Red Blood Cell).

Supplementation: 200-800 µg/day, best absorption as selenomethionine (SeMet) Be careful, Selenium can be toxic in excess.

Brazil nuts are very high in Selenium.

Zinc

Zinc is an essential mineral found in every cell in the body. It stimulates the activity of over 100 enzymes.

Zinc is a vital mineral which has fundamental roles in:

• The production and integrity of connective tissue
• Over 300 different enzymes depend on zinc for their ability to catalyze vital chemical reactions.
• Zinc plays important roles in growth and development
• The maturation and differentiation of white blood cells
• Zinc has been found to play a role in apoptosis (programmed cell death)
• Zinc also plays a role in cell signaling and has been found to influence hormone release and nerve impulse transmission.
• The sulfating pathway responsible for the production of glutathione
• Competes with cadmium, a heavy metal in cigarettes and can therefore aid detoxification
• Needed in the production of superoxide dismutase (SOD)
• Plays a role in the metabolism, binding and clearing of neurotransmitters
• Required for the utilisation of EFAs and therefore has a higher concentration in the epidermis.
• Zinc, along with selenium and the hormone cortisol, regulates the conversion of T4 thyroid hormone to the active T3 form.

New developments in zinc research have yielded some amazing findings. The latest research shows that zinc can protect against esophageal cancer.

Zinc not only improves cell-mediated immune reactions but also functions as an antioxidant and anti-inflammatory agent. Oxidative stress and chronic inflammation have been implicated in the development of many cancers. Research shows that nearly 65% of patients with head and neck cancer were zinc deficient, based on their cellular zinc concentrations. (Pub Med study, ‘Zinc in Cancer Prevention’)

Zinc is best chelated with picolinate, however, glycinate or citrate are still well absorbed. it is important to note that the zinc competes with copper and therefore any supplementation of either nutrient must consider the effects on the other (they normally are required in a 10 -1 zinc to copper ratio). Copper and zinc deficiency present with very similar symptoms, therefore, functional testing is important. Copper toxicity, which is actually rather common, can be treated with high dose zinc.

Zinc should be taken with meals as it can cause nausea on an empty stomach. It should also not be taken with other nutrients such as calcium, folic acid, and iron as they can inhibit absorption.

The requirement for dietary zinc may be as much as 50% greater for strict vegetarians whose major food staples are grains and legumes, because high levels of phytic acid in these foods reduce zinc absorption.

“Zinc taste tests (such as Zinc Tally™ by Metagenics and others) are not a reliable indicator of zinc levels in the body. Such tests are based on the premise that depleted zinc levels cause a decrease in taste acuity. The test procedure involves placing a small quantity of the zinc test liquid in the mouth. If there is a lack of taste or a delayed taste perception, it suggests a possible zinc deficiency. An immediate taste perception suggests zinc status may be adequate.

While it’s true that depletion of zinc leads to decreased taste acuity (hypogeusia), it does not explain all cases of hypogeusia. There can be other causes and influences on taste perception, and so results can be misleading. Researchers from Southern Cross University in Lismore, Australia concluded in an abstract of their study of the Zinc Tally™ test that, despite being widely used, the Zinc Tally™ test is not sensitive and specific enough to assess marginal zinc status in humans.”

Zinc status is best tested in RBC (Red Blood Cell).

Supplementation: 10-90mg/day, best absorption as Zinc-histidine, Zinc-methionine and Zinc-cysteine complex, Zinc picolinate is a high bioavailable form and good on poor GI tracts.

Research studies:

Prasad, A. S., Beck, F. W. J., Snell, D. C., & Kucuk, O. (2009). Zinc in cancer prevention. Nutrition and Cancer, 61(6), 879–87. http://doi.org/10.1080/01635580903285122

Abstract:

Essentiality of zinc for humans was discovered 45 yr ago. Deficiency of zinc is prevalent world wide in developing countries and may affect nearly 2 billion subjects. The major manifestations of zinc deficiency include growth retardation, hypogonadism in males, cell-mediated immune dysfunctions, and cognitive impairment. Zinc not only improves cell mediated immune functions but also functions as an antioxidant and anti-inflammatory agent. Oxidative stress and chronic inflammation have been implicated in development of many cancers. In patients with head and neck cancer, we have shown that nearly 65% of these patients were zinc deficient based on their cellular zinc concentrations. Natural killer (NK) cell activity and IL-2 generation were also affected adversely. Th2 cytokines were not affected. In our patients, zinc status was a better indicator of tumor burden and stage of disease in comparison to the overall nutritional status. Zinc status also correlated with number of hospital admissions and incidences of infections. NF-kappa B is constitutively activated in many cancer cells, and this results in activation of antiapoptotic genes, VEGF, cyclin DI, EGFR, MMP-9 and inflammatory cytokines. Zinc inhibits NF-kappa B via induction of A-20. Thus, zinc supplementation should have beneficial effects on cancer by decreasing angiogenesis and induction of inflammatory cytokines while increasing apoptosis in cancer cells. Based on the above, we recommend further studies and propose that zinc should be utilized in the management and chemoprevention of cancer.

 

Vitamins

 

Vitamin A

Vitamin A is an important antioxidant.

It is:

• Crucial for proper immune function. A chronic virus depletes vitamin A stores
• Important for gut integrity
• Involved in vision and cell growth.

Natural vitamin A is found in cod liver oil, animal liver, and animal and dairy fat from pastured animals. The carotenes such as beta-carotene in yellow and orange fruit and vegetables are converted in the body to vitamin A. However, some studies suggest that certain people do not do this very well. For this reason, it is recommended to get vitamin A from cod liver oil and other animal sources.

B complex Vitamins

B complex Vitamins act as “ignitor” in thousands of biochemical reactions within our body. They work as a team to restore natural body functions. B Vitamins are all water soluble and are not stored very well in the body. Because of this, a daily intake from the diet is essential to maintain good supplies. Deficiencies of B Vitamins are occurring fairly easily due to stress, times of weight loss and diets which include lots of refined and processed foods, white flour products, caffeine, tobacco, sugar and the use of oral contraceptives.

Thiamine Vitamin B1

Functions of Thiamine: Mitochondrial energy production (Acetyl-choline synthesis), adrenal support, red blood cell production, digestion, neurotransmission, myocardial function, production of hydrochloric acid, improves appetite, reduces nausea…

Implications of Deficiency: Failure or malfunction of energy (ATP) production results in systemic cellular fatigue. Therefore symptoms can vary greatly. Beriberi is the most commonly known disease state induced by severe thiamin deficiency.

Supplementation: 5-150 mg/day with food

Riboflavin Vitamin B2

Functions of Riboflavin: Activates B6 and Folate, co-enzyme for cellular energy, development of foetus, maintenance of mucosa, epithelial and eye tissue…

Implications of Deficiency: Fatigue, cracks and sores on lips, blurred vision, enlarged liver, photophobia, sore tongue, sore throat, migraines.

Supplementation: 10-200 mg/day with food.

Niacin Vitamin B3

Functions of Niacin: DNA replication and repair, energy production, gastric secretion and bile production, phase 1 and 2 liver detoxification, modulates inflammatory cytokines…

Implications of Deficiency: Due to Niacin’s functions in DNA, energy, detox and digestion, signs and symptoms of deficiency can vary greatly. Therefore to be sure of deficiency pathology testing is required.

Supplementation: 30-3000 mg/day  WITH FOOD

WARNING: Niacin may induce flushing, itching, nausea, vomiting, gastrointestinal disturbances… These may present similarly to food allergy or panic attack. These symptoms are directly correlated with the speed Niacin is released into the system. Therefore taking niacin supplementation with or within 30 min after food greatly reduces the incidence of a niacin flush. These symptoms have been recorded from as little as 30 mg of niacin. Nicotinamide does not seem to induce flushing therefore sensitive patients may be better of taking this form of niacin.

Pantothenic Acid Vitamin B5

Functions of Pantothenic Acid: Energy production, especially fat and protein metabolism, ketone metabolism, lactic acid regualtion, nervous system function, regulates fat soluble sex hormones…

Implications of Deficiency: Depression, digestive and cardiovascular disorder, insomnia, infection, muscle spasm/cramps, nervousness…

Supplementation: 20-500 mg/day with food.

Pyridoxine Vitamin B6

Because vitamin B6 is involved with more than 100 enzymatic reactions, its function in the body is diverse and far-reaching.

Functions of vitamin B 6:

• Synthesis of amino acids
• Synthesis of nucleic acids
• Vitamin B6 can be regarded as an essential part of the formation of virtually all new cells in the body
• Heme (the protein centre of our red blood cells) and phospholipids (our cell membrane components that allow messaging between cells) also depend on vitamin B6 for their creation
• Facilitating the breakdown of glycogen stored in our muscle cells and, to a lesser extent, in our liver
• Vitamin B6  is required for the production of the amine-derived neurotransmitters such as serotonin, melatonin, epinephrine, norepinephrine and GABA
• Vitamin B6 is able to remove sulfur groups from other molecules and therefore helps the body maintain flexibility in handling sufur-containing compounds for hormonal balance and elimination of toxic substances
• Vitamin B6 plays an important factor in methylation. It helps to transfer methyl groups from one place to another

Individuals with chronic, excessive inflammation need increased amounts of vitamin B6 in their diet

Unless our dietary intake is sufficient to keep our blood levels of active B6 (pyridoxal-5-phosphate) optimal, we leave ourselves at risk for chronic health problems like type 2 diabetes, cardiovascular disease and obesity, all of which share a component of chronic, unwanted inflammation

• Vitamin B6 deficiency suppresses the hepatic transsulfuration
• Vitamin 6 is required in the synthesis of glutathione.

Functions of Pyridoxine: Neurotransmitter synthesis (Serotonin, dopamine, Noradrenaline, GABA, histamine), involved in over 100 enzyme reactions, co-factor for liver detoxification, regulates platelet aggregation, B3 synthesis, co-factor for methylation and sulfation, synthesis of essential fatty acid metabolites…

Implications of Deficiency: Vitamin B6 deficiency is primarily going to present with neurological disease or distress, therefore; depression, anxiety, bi-polar, lethargy, insomnia, concentration, coordination, irritability, confusion…

Supplementation: 10-150 mg with food

Pyridoxal-5-phosphate or P5P, is the active or coenzyme form of vitamin B-6. Although the absorption of P5P is not substantially higher than pyridoxine, the active form is more easily utilised by the body. NOTE, most doses of P5P are around 10-20 mg and high doses are reserved for very specific situations.

Excellent sources of vitamin B6 include summer squash, bell peppers, turnip greens, shiitake mushrooms and spinach.

Biotin Vitamin B7

Functions of Biotin: Co-factor for carbon dioxide reactions, improves glucose metabolism, maintenance of skin, hair, bone, sebaceous glands, bone marrow and sex glands. Metabolism of Fat sugar and protein, aids liver function, necessary nutrient needed for the delta-6-desaturase enzyme to convert fatty acids to usable forms. For example, converting ALA to EPA and DHA.

Implications of Deficiency: Defects in B and T cell immunity, depression and fatigue, hypercholesterolaemia, metabolic acidosis, weak; skin, hair, nails, bone…

Supplementation: 500 – 1,500 mcg/day with food

Folic Acid/ Folate Vitamin B9

Functions of Folate:

Red blood cell formation and circulation support

Folate helps maintain healthy circulation of the blood throughout the body by preventing build-up of homocysteine through recycling of methionine for proper methylation

Cell production. Cells with very short life spans (like skin cells, intestinal cells, and most cells that line the body’s exposed surfaces or cavities) are highly dependent on folic acid for their creation.

In the mouth, these problems include gingivitis, cleft palate, and periodontal disease. In the skin, the most common folate deficiency-related condition is seborrheic dermatitis. Vitiligo (loss of skin pigment) can also be related to folic acid deficiency. Cancers of the esophagus and lung, uterus and cervix, and intestine (especially the colon) have been repeatedly linked to folate deficiency

Nervous system support. Deficiency of folate has been linked to a wide variety of nervous system problems including general mental fatigue, non-senile dementia, depression, restless leg syndrome, nervous system problems in the hands and feet, irritability, forgetfulness, confusion and insomnia.

Implications of Deficiency: Due to folate’s role in the methylation cycle, symptoms of its deficiency can affect any chemical reaction within the body requiring a methyl reaction (almost all chemical reactions). Therefore the symptoms can vary greatly. Some of the common symptoms are below, however there are several different tests that can determine nutritional status of this vitamin.

Anaemia, cognitive delay, constipation, depression, growth impairment, heart palpitations, leukopenia, neural tube effects, poor placental growth, reproductive failures, seizures…

Excellent food sources of folate are:Romaine lettuce, spinach, asparagus, turnip greens, mustard greens, calf’s liver, parsley, collard greens, broccoli, cauliflower, beets and lentils.

Supplementation: 400-5000 mcg/day with food

Folic Acid is the artificial form of B9 found in most supplements and fortified food. Folate is the natural form found in foods. Folinic acid is semi activated form of folate. 5-methyltetrahydrafolate (5-MTHF) is the activated form of Folinic acid and can be directly used by the body for methylation. Therefore 5-MTHF supplementation is considered gold standard. 5-MTHF supplementation is required for people that suffer from a genetic 5-MTHFR enzyme insufficiency. This is genetic condition is becoming more and more common and is especially present in patients with chronic disease.

Cobalamin VitaminB12

Functions of Cobalamin:

It is required for cell formation

Energy metabolism (minor deficiencies of vitamin B12 can cause anemia, fatigue, shortness of breath and weakness)

The immune system. Vitamin B12 is necessary for the normal functioning of white blood cells. Studies show that B12 helps regulate natural-killer T cells and prevents chromosome damage

Participates in the manufacture of red blood cells

The gastro-intestinal system. B12 deficiency can cause decreased appetite, constipation, diarrhea or alternating constipation/diarrhea (also called irritable bowel syndrome), weight loss and abdominal pain

Protein synthesis

Metabolism of fat and carbohydrates

Methylcobolamin is an important methyl donor in the methylation process

B12 is needed for production and maintenance of the myelin sheath that surrounds nerve cells

The cardiovascular system. Vitamin B12 participates in the conversion of homocysteine to methionine. Elevated homocysteine levels are a known independent risk factor for heart attack, stroke and thrombosis. Without adequate B12 levels, homocysteine levels typically rise

In infants and children. Signs of vitamin B12 deficiency include failure to thrive, movement disorders, delayed development, and megaloblastic anemia

Important for the conversion of 5-methyltetrahydrofolate to tetrahydrofolate

Pregnant women with low or marginal levels of vitamin B12 are at increased risk of having children with neural tube defects

Exclusively breastfed children of mothers with vitamin B12 deficiency are at increased risk of failure to thrive, hypotonia, ataxia, developmental delays, anemia, and general weakness.

Implications of Deficiency: As this vitamin is required in so many base functions, all methylation related symptoms may be present. Furthermore DNA replication and transcription may be affected by a deficiency. Some common symptoms however are; chronic inflammation, depression, failure to thrive, leukopenia, mood swings, peripheral neuropathy, numbness, schizophrenia, tingling…

Supplementation: 50-1000 mcg/day with food

When severe deficiency is present higher doses may be required to correct the deficiency.
Cyanocobalamine is a synthetic form of vitamin B12 with very low biological activity. Unfortunately this is one of the most common forms used in fortified foods and cheap supplements. Methylcobalamine is an organic form of cobalamin found as a byproduct of bacterial and enzymatic digestion. This form is easily utilised and absorbed by the body.

Vitamin C (see chapter Natural Anticancer Treatments)

Vitamin C is a powerful antioxidant and has hundreds of uses in the body.

Functions of Vitamin C:

• Neutralises free radical damage in the gut, brain, or at the site of inflammation
• Helpful in reducing allergic reactions
• Recycles glutathione. In one study of healthy individuals, it was shown that it raised glutathione by 50%
• Induction of apoptosis and cell death mechanisms
• Improved immune surveillance and tumour recognition
• Anti-inflammatory
• Strong antioxidant
• Immune stimulation
• Detoxifier
• Increase absorption of nutrients
• Provides energy in cellular chemistry.

Vitamin C is water soluble and not stored in the body, so it is crucial to constantly take oral vitamin C to maximise immune function and overcome infections.

Implications of Deficiency: Scurvy, bleeding gums, bruising easily, depression, fatigue, increased cancer risk, reduced immunity, pains in joints, thrombosis…

Supplementation: 250-2000 mg/day with food.

Intravenous dosages 15,000 – 60,000mg
Oral consumption is largely restricted by bowel tolerance, buffered vitamin C formulations may allow higher oral dosing before tolerance is reached. When supplementing oral Vitamin C doses larger than 500mg show a rapid reduction on absorption %.

‘Infections depress levels of vitamin B6 and vitamin C. The right dose of vitamin C will stop every infection in its track without needing to use antibiotics’, Dr. Gary Gordon.

Vitamin D / Sunlight

Research indicates that vitamin D, whether produced in the skin through exposure to the sun or taken as a supplement, helps cancer patients.

If you search the US National Institutes of Health’s ‘Medline’ online database for ‘cancer vitamin D’, you will find over five thousand papers, some dating back nearly sixty years.

Michael Holick, MD, Boston University, Professor of Medicine, has come right out and said, ‘We can reduce cancer risk by 30 to 50% by increasing Vitamin D’.

Dr. Cedric Garland of UC San Diego School of Medicine and Moore’s Cancer Center published a paper saying that the risk of breast cancer could be cut by 50% if people had vitamin D serum levels somewhere between 40 to 50 nanograms per millilitre.

Our body cannot produce vitamin D without sunshine.

Vitamin D is very important for;

• Regulation of bone health, calcium, and phosphorus
• Regulation of immune function
• Regulation of blood pressure and cardiovascular health
• Helps prevent at least sixteen different types of cancer including pancreatic, lung, ovarian, prostate, and skin cancers
• Regulation of insulin and blood sugar. Vitamin D levels have been associated with insulin secretion by the beta cells of the pancreas as well as insulin activity once released into the bloodstream
• It is linked to Alzheimer’s, autism, depression, asthma and many more
• Regulation of muscle composition and muscle function.

Unfortunately the average person is not getting enough sunshine anymore. Due to our lifestyles we spend most of the day indoors. When we do get out into the sun, we are mostly covered with clothes or our exposed skin is covered with sunscreen. Studies are showing that most of the population is vitamin D deficient.

Some individual’s genetic inheritance includes genetic polymorphisms that result in the production of vitamin D receptors (VDR) that don’t work very well. To help compensate for such VDR defects, these individuals need more vitamin D than would normally be necessary.

The daily recommended intake of a vitamin D3 supplement is only 600 IU/day but researchers have found that a daily intake of 4000-8000 IU/day are absolutely needed to maintain blood levels of Vitamin D metabolites to reduce the risk of cancer by half. The ‘normal’ 25-hydroxyvitamin D lab range is between 20-56 ng/ml but the vitamin D3 level should never be below 32 ng/ml, and any levels below 20 ng/ml are considered a seriously deficient state, increasing your risk of getting, as many as 16 different cancers and autoimmune diseases; like multiple sclerosis and rheumatoid arthritis, just to name a few.

The OPTIMAL value to look for is 50-70 ng/ml (or 125-175 nmol/L) This range applies for everyone; children, adolescents, adults and seniors.

In the presence of pathological deficiency, dosses around 50,000 IU may be given as a single dose. Vitamin D injections may also be used to increase vitamin D status (dose: 100,000).

Although there are several different more activated and less activated forms of vitamin D, the all seem to have quite similar absorption values. However a more activated form may be more bioactive in the body, requiring less reactions to reach its targets. Vitamin D2 is found in plant sources and most fortified foods, Vitamin D3 is a higher grade of nutritional supplement and 1,25(OH)D3 is considered the gold standard.

Vitamin E

Vitamin E is a fat-soluble antioxidant.

Functions of Vitamin E:

• Prevents free radical damage
• Protects the lipid portion of the cell membrane from mercury and other heavy metals and toxins
• Protects the thymus gland and white cells from damage
• Maintains body glutathione status
• Increases gene expression of phase 1 and phase 2 liver detox
• Inhibits 5-lipoxygenase therefore reducing inflammation
• Enhances T-helper cells
• Inhibits platelet aggregation
• Immune modulator
• Regulates synthesis of sex hormones
• Required for SOD function.

Implications of Deficiency: Cardiomyopathy, chronic liver disease, nerve damage, poor immunity, inflammation, macular degradation, cystic fibrosis.

Supplementation:100-1000 mg/day

The quality of vitamin E supplementation can greatly affect its efficacy. D form mixed Tocopherols with Gama and Alpha tocopherols are the gold standard.

Vitamin K 

Vitamin K is a fat-soluble vitamin and a powerful antioxidant.

Functions of Vitamin K: Blood clotting, bone mineralization, calcium metabolism, kidney disease, brain tissue repair, supports pancreatic Beta cell function, inhibits microsomal lipid peroxidation, suppresses calcium deposition in aorta, inhibits inflammatory cytokines and aids in the development of the nervous system.

Implications of Deficiency: Arterial stiffness, cognitive impairments, bleeding disorders, lowered bone density, osteoporosis…

Vitamin K is found in leafy green vegetables, especially broccoli, lettuce, cabbage, spinach and green tea. It is also found in egg yolk , butter, liver and fermented soybeans.

As vitamin K is also produced by intestinal bacteria, people with dysbiosis would not have enough vitamin K.

Supplementation:2 – 20 mg

Vitamin K comes in 3 forms; Phylloquinone (K1), Menaquinone (K2), Menadione (K3). K1 is the natural form of vitamin K found in vegetables and other plant sources. This must be converted into vitamin K2 within our GUT. K2 is the active form in our bodies and is naturally produced by our gut bacteria. K3 is a synthetically form of vitamin K that needs to be converted into K2 in the Gut.

Therefore the gold standard for supplementation is Menaquinone (K2).

 

Essential Fatty Acids:

Omega-3

Omega-3 is found in fish oil, cod liver oil and flaxseed oil.

Omega-3 is required for the fluidity, structure and function of every cell membrane in the body. Therefore, an imbalance of omega-3 fatty acids has a systemic effect on every cell in the body.

Omega-3 fatty acids also play a primary, integral role in the regulation and modulation of inflammatory cytokines (COX).

Benefits:

Relieves arthritis, relieves muscle pain, prevents heart disease, lowers high cholesterol, maintain brain and mental health, and;

• Prevention of infection of your inner ear
• Reduction in triglyceride levels in your bloodstream
• Treating/preventing psoriasis
• Prevention of birth defects brought about by vitamin A & D deficiency
• A good alternative treatment for the Crohn’s disease
• Reduces high blood pressure
• Reduces lupus contraction risk
• Relieves headaches/migraines
• Fights inflammation
• Helps with immune system regulation
• Helps soothing bronchial asthma
• Combat kidney disease (early).

Cod liver oil is the best choice as it contains additionally to EPA and DHA, vitamins A and D. It has also been shown to reduce heavy metal toxicity.

Recommended dosages: from a minimum of 500 mg to up to 5000 mg combined EPA and DHA.

The EPA and DHA ratio is best 1:1, however, alteration to this ration may be beneficial to some conditions.

 

Digestive Enzymes

Digestive enzymes are a very beneficial supplement for any patient. They help to breakdown food, reduce gas, bloating, constipation and diarrhea.

Enzymes can help to reduce circulating inflammatory proteins in the bloodstream, as well as the breakdown of yeast and viruses when taken on an empty stomach.

Pancreatic Enzymes:

Pancreatic Enzymes: Carboxypeptidase (A and B), Chymotrypsin, Elastase, Pancreatic alpha-amylse, Pancreatic Lipase, Phosholipase, Riboneuclease, Deoxyribonuclease, Trypsin

They are required for the breakdown of fat and protein.Prostaglandins (inflammatory proteins) create inflammation in the body (tendonitis, gut inflammation, arthritis, sinusitis, acne, IBS) and will be broken down by proteolytic enzymes.

Deficiency in these enzymes may lead to: Bloating, diarrhoea, steatorrhea, weight loss, fatigue, lack of mental clarity, memory loss, depression, anxiety, muscle weakness…

Dosage is depending on the enzyme product and therapy protocol.

Stomach Enzyme:

The stomach enzyme is called Pepsin.

Pepsin is activated in the stomach by HCL to breakdown protein. Deficiency may cause: Bloating, diarrhoea, weight loss, fatigue, muscle weakness, epigastric fulness, indigestion, belching…

Plant sourced Enzymes:

Plant sourced enzymes are: Bromelain, Papain, Actinidin

Bile Salts:

Bile salts are required for the break down of Fat and protein in the small intestine. They are released from the gall bladder and produced by the liver, these may be deficient due to nutritional deficiency, liver congestion or cholecystectomy.

 

Phytonutrients:

Phytochemicals are chemical compounds that occur naturally in plants (phyto means “plant” in Greek). Phytonutrients can act as potent antioxidants and metal chelators. they also have long been recognized to posses anti-inflammatory, ant-allergic, hepatic-protective, antithrombotic, antiviral and anticarcinogenic activities.

Quercetin

Function of Quercetin: Acts as a cancer chemo preventive: modulates cell death, cell cycle, angiogenesis, susceptibility to carcinogens, invasion and metastasis. Antioxidant, anti-inflammatory, up regulates phase 2 liver detox, inhibits COMT, antimicrobial, antihypertensive, neuro-protective, antiviral, cardiovascular protective, reduces DNA damage by cancer treatments, improves insulin sensitivity. Aids in the detoxification of mutagens and xenobiotics…

Source:Apple, black/green tea, brassica vegetables, buckwheat, garlic, raspberries, red grapes, red onions, tomatoes, citrus fruits…

Supplementation: 300 – 3000 mg/day

Curcumin (see chapter Natural Anticancer Treatments)

Function of Curcumin: Antioxidant, anti-inflammatory, acts as a cancer chemo preventive: apoptotic, cell cycle, angiogenesis, susceptibility to carcinogens, invasion and metastasis. Anti parasitic, anti atherosclerotic, down regulated COX 2. Aids in the detoxification of mutagens and xenobiotics…

Source:Tumeric

Supplementation: 75 – 1500 mg/day

Unfortunately its bioavailability is extremely poor. Therefore the use of adjuvants are necessary to facilitate better bioavailability. Phospholipid complexes is the most successful form of curcumin. It showed with an almost 3 fold absorption rate in several studies and resulted in a marked increase in therapeutic outcomes.

Resveratrol (see chapter Natural Anticancer Treatments)

Function of Resveratrol: Antioxidant, anti-angiogenesis, anti-inflammatory, blocks carcinogens, modulates genetic expression, aids in the detoxification of mutagens and xenobiotics, inhibits NFkB and AP-1.

Source: Berries, Grapes, Peanuts, Pines…

Supplementation: 200 – 1400 mg/day

Sulforaphane (see chapter Natural Anticancer Treatments)

Function of Sulforaphane:  Acts as a cancer chemo preventive: modulates cell death, cell cycle, angiogenesis, susceptibility to carcinogens, invasion and metastasis. Antioxidant, anti-inflammatory, functions as inhibitor of phase 1 liver enzymes and inducer of phase 2 liver enzymes. Aids in the detoxification of mutagens and xenobiotics…

Source:Broccoli, especially broccoli sprouts, Brussel sprouts and other cruciferous vegetables.

Supplementation: 0.3 – 3 mg per Kg body weight

Broccoli sprouts yield more SFN than any other known plant and contain 10–100 times the concentration of glucoraphanin of mature broccoli. Mature broccoli also do not contain as much myrosinase enzyme, reducing the percentage of SFN produced. Erucic acid is a lipid found in broccoli seeds and has been linked to myocardial lipido- sis, myocardial necrosis and impaired oxidative phosphorylation in animal studies. Broccoli seeds contain 28% lipids, but broccoli sprouts contain only about 1% lipids. Therefore, broccoli sprouts contain the most glucoraphanin and myrosinase.

Catechin / Epigallocatechin Gallaten (EGCG) (see chapter Natural Anticancer Treatments)

Function of EGCG:Acts as a cancer chemo preventive: Apoptosis, cell cycle, angiogenesis. Antioxidant, anti-inflammatory, inhibits COMT and induces phase 2 liver enzymes…

Source:Green tea, apricots, blackberries, grape seed, sour cherries, peaches, nectarines…

Supplementation: 600 – 2000 mg/day

 

Drug induced Deficiencies

Most of the clients you will see in your clinic will take at least one prescription drug.

Prescription drugs not only create many side effects but also deplete the body of vital nutrients.

Therefore symptoms can be due to the illness but also to the side effects of the drugs, or to drug-induced nutrient depletion.

As a coach, naturopath or any other non-medical physician we are not allowed and should NEVER attempt to take a client off their prescribed medication.

But it is important for us to know and to advice our clients that certain prescription drugs cause depletion of vitamins and minerals, which need to be re-balanced with supplementation.

Here are some common drugs and the nutrients they deplete. (The list is not complete):

• Statin drugs inhibit the body’s natural synthesis of Coenzyme Q10, which is needed for optimum muscle function, including that of cardiac muscle.
• Proton pump inhibitors (PPIs) and Antacids: these popular drugs are prescribed to tame heartburn and serious reflux by reducing stomach acid production. They deplete magnesium levels in the blood and impair absorption of calcium and vitamin D. This boosts the risk of bone fracture, irregular heartbeat and high blood pressure. The lack of stomach aid also decreases the absortion of folic acid, iron, zinc and vitamin B12.
• Metformin a diabetes drug depletes vitamin B12, a nutrient that’s vital for brain and nervous system health. It also depletes CoQ10 and thereby increasing the risk of heart disease.
• Thiazide-type diuretics prescribed to prevent heart attacks in high risk people deplete potassium, magnesium, sodium and zinc.
• Beta blockers (antihypertensive drugs) are prescribed to lower blood pressure by reducing the effects of catecholamines, thereby reducing the force and speed of the heartbeat. They deplete CoQ10 by interfering with the production of this essential enzyme for energy production. The drug also reduces the production of melatonin which will result in sleep disturbances.
• Oral contraceptives and HRT deplete vitamin B6 and B12, folic acid, magnesium and zinc.
• Antibiotics deplete biotin, inositol, vitamins B1, B2, B3, B5, B6, B12 and vitamin K. Additionally, fluoroquinolones and all floxacins (including ciprofloxacin or “Cipro”) deplete calcium and iron. Tetracyclines (suffix, -cycline) deplete calcium and magnesium. Trimethoprim-containing antibiotics (brand names Trimpex, Proloprim orPrimsol) deplete folic acid. Penicillins (suffix, -cillin) deplete potassium. Aminoglycosides, such as gentamicin, cause imbalances of magnesium, calcium and potassium.

 

Further studying but not required: 

Book: Doctor Yourself by Andrew W. Saul

Website: Linus Pauling Institute, Micronutrient Information Center https://lpi.oregonstate.edu/mic/