If we haven’t realized as yet, this post will help you realize, Nature is so very intelligent and that we need to be in HARMONY with nature to survive and thrive. Human body has vast numbers of commensal bacteria, viruses and fungi collectively known as Gut Microbiota or Gut Microbiome. An average human body has more than 100 TRILLION microbes and outnumber human cells. Let dig deep into understanding their role and why GUT MICROBIOTA is critically important to our survival and evolution. Human-associated microbiota are communities of bacteria, fungi, and viruses (often referred to as the bacteriome, mycobiome, and virome respectively) that live on and/or inside the human body. Microbial communities exist on every mucosal surface in the human body, and each body site within a person presents a unique ecology. Each individual’s human-associated microbial community is unique compared to that of all other humans. Human-resident microorganisms encode an estimated 2 to 20 million genes, whereas the human genome encodes an estimated 20 to 25 thousand; therefore, the microbiome represent up to 99.9% of the genetic capacity in the human body. During each stage of life from birth to death and decomposition, microbial communities act as a dynamic component of the body. Thus investigating the natural and induced changes in our microbiota has the potential to revolutionize our understanding of human biology. BIRTH – Type of Birth either Natural or Assisted determines your microbiota The first factors that shape a human microbiome come from the mother during fetal development. The fetus is exposed to metabolites produced by the mother’s microbial community through the placenta, which imprint its immune system and can affect both the normal microbiome and also various aspects of pathology later in life. The composition and transfer of these metabolites to the fetus can be impacted by the mother’s health, diet, and use of antibiotics during pregnancy. For example, the mother’s gut microbiota ferments dietary fiber resulting in short-chain fatty acids (SCFAs) such as acetate which have been observed to cross the placenta. Acetate in the fetal tissue affects epigenetic imprinting linked to the generation of regulatory T cells (Tregs) in adults, which is associated with protection from the development of asthma later in life. Important Fact for Pregnants – Maternal antibiotic use and gastrointestinal-related diseases such as inflammatory bowel disease (IBD) are also thought to increase the risk of pathology in offspring later in life by imprinting of the fetal immune system. The beginning of the human microbial community and the start of primary succession occur at birth with the seeding of the infant from the mother’s microbiota. The development of the bacterial community in the human gut has been well studied. Bifidobacterium spp. are dominant until they give way to a combination of Bifidobacterium, Clostridium, and Bacteroides spp. by the end of the first year one of life. This is followed by a greater increase in Bacteroides spp., a more diverse set of genera within the phylum Firmicutes, and a relative decrease in species such as those in the genus Bifidobacterium. Bifidobacterium spp. catabolize human milk oligosaccharides (HMOs) from the mother’s breast milk, which is believed to begin imprinting the immune systems for life. Most recently, a study found functional links between bacteria such as Bifidobacterium spp. containing genes required for catabolism of HMOs and the infant immune development. Type of Birth – Natural v/s C-Section Several factors shape and differentiate microbial community development in the first few years of life. Birth mode and maternal antibiotic use are among the best-studied and clearest factors that influence the human microbial community. The process of natural microbial community establishment can be disrupted, in all body sites, through caesarean section and perinatal and neonatal antibiotics. A number of studies have demonstrated that infants born vaginally had higher relative abundance of Bacteroides spp. than those born by C-section. Adult Age – Microbiota Development Although the adult microbial community is largely stable compared to the big changes that occur during primary succession in infancy, the community can be perturbed and pushed away from the climax community state. The understanding of the microbiome during health and disease is a deepening and disease-specific research field. The large influence of diet in shaping the microbiome may also play a role in human health, and much work is being dedicated to understanding how specific dietary components, and dietary patterns overall, influence the microbiome and its impact on health. Aging due to both biological programming and accumulation of damage throughout life impacts every aspect of cellular function, and the microbiome is no exception. With advanced age, the gut microbiota alpha diversity decreases and the beta diversity (variation between individuals) increases. Much is still unknown about the microbiota in old age, but the community succession observed in the gut is a decrease in bacterial genera dominant and prevalent in younger adults, such as Bifidobacteria, Bacteroides, and Lactobacillus, often with a decrease in the ability to fend off blooms of opportunistic bacteria such as Enterobacteriaceae and Clostridium spp. Skin bacteria of the genera Cutibacterium (formerly, Propionibacterium) and Staphylococcus decrease in older age with a greater abundance of Corynebacterium being observed. In the oral body site, Rothia and Streptococcus spp. dominate the core oral bacterial community, with consistent decreases in Porphyromonas, Treponema, and Faecalibacterium spp. The gut mycobiome in old age is characterized by an increased dominance of Penicillium, Candida, Aspergillus, and Saccharomyces spp. In the skin and oral body sites, very few studies exist, but old age is characterized by a decreased abundance of Malassezia spp. in the skin and Candida spp. in the oral cavity. In gut phages, Siphoviridae dominance in adulthood gives way to Microviridae, Podoviridae, and crAssphages in old age. Contrary to gut bacteria, fungi, and phage populations, eukaryotic viral diversity stays constant after childhood throughout the rest of life. Due to the high variability between individuals, the focus of research into microbial succession in old age has primarily been in the comparison of healthy and unhealthy aging. It remains unclear if the microbiome has a
Air Pollution in India – Vitamins and Minerals May Help, Even if Govt Won’t Act
Air Pollution and AQI – Air Quality Index are the buzz words in Northern India, if not for full year, but for 3 to 4 winter months starting from October every year. A reported AQI exceeding 1,000 which is way beyond hazardous category, too has been reported / claimed for New Delhi, the capital of India for this Calendar Year 2025. While New Delhi and North India gets all the flak for the alarming levels of air pollution, fact is – most of the major cities in India have AQI and PM 2.5 levels far exceeding safe limits and are way too high compared to even smaller, neighboring countries, thus denting global image of India, as an emerging super-power. Does Air Pollution really affect Human Health and how severely. Well – a 2014 report by WHO pegged around 3.7 Million Premature deaths, because of ambient air pollution. The WHO showed that in urban areas which monitor air pollution levels, greater than 80% of people are exposed to levels of pollution which exceed WHO limits. Effects of Air Pollution – What the Science Says The lungs rely on filtered air through the nose (with cilia and mucus attempting to filter/trap unwanted particles) or unfiltered air via the mouth. Polluted air contributes to chronic obstructive pulmonary disease (COPD) prevalence and symptom onset. The idea that air pollution can cause exacerbations of pre-existing asthma is supported by an evidence base that has been accumulating for several decades, however it has more recently been suggested that air pollution might cause new-onset asthma as well. In October 2013, a Working Group of invited experts from 11 countries met at the International Agency for Research on Cancer (IARC) in Lyon, France, to evaluate the carcinogenicity of outdoor air pollution. The Group unanimously classified outdoor air pollution and PM from outdoor air pollution as carcinogenic to humans (IARC Group 1) based on sufficient evidence of carcinogenicity in humans and experimental animals and strong mechanistic evidence. So not only respiratory tract issues including COPD, Asthma or exacerbation of existing respiratory issues, excessive and prolonged exposure to air pollution could lead to lung cancers as well. A study of 495 lung cancer patients in the Indian sub-continent found that incidence was higher among non-smokers. This shows that the focus within lung cancer prevention needs to move from anti-tobacco public health messaging, to wider national and international policies to clean up air we are forced to breath and our ‘elected representatives remain as shameless and indifferent as ever to this ‘burning’ issue. Nutrient protection – can your diet and supplements help where Govt has failed Oxidative stress plays an important role in the development of age-related diseases. Evidence increasingly suggests that poor diet, including clinical malnutrition may increase the risk for oxidative stress and chronic diseases. Nutrition is known to play a significant role in the prevention and management of these same chronic diseases and has been shown to modulate the toxicity of Persistent organic pollutants. One study has suggested that there may be increased susceptibility to NO2 when someone is in a fasting state but it is not known if it is the same for other pollutants. Oxidative stress, resulting from an imbalance between reactive oxidant species and antioxidants, can lead to tissue damage, airway inflammation with increased asthma severity and abnormal immune responses. Serum concentrations of antioxidants have been positively associated with FEV1 in people with and without asthma. Role of Vitamin, mineral and botanical compounds, with and without antioxidant properties follows. Vitamin A and carotenoids Vitamin A contributes to key biological processes including growth, vision, epithelial differentiation, reproduction, and immune responses. The two dietary sources of this vitamin are pre-formed vitamin A (retinol) and pro-vitamin A (carotenoids). Dietary intake of retinol comes from animal sources (eg, whole milk, liver, and eggs) and fortified foods. Orange and yellow fruits and vegetables (eg, carrots) are the main dietary sources of carotenoids, including α-carotene, β-carotene, lycopene and β-cryptoxanthins and they are known antioxidants. Oxidative stress might exacerbate asthma by increasing the release of pro-inflammatory cytokines, which may lead to increased airway inflammation, and airway responsiveness. Vitamin A might improve prevention or treatment of asthma by downregulation of oxidative stress, or via direct effects on the immune system for example downregulation of T-helper (Th)2 (pro-allergic) immune responses. However, vitamin A also enhances protective Th2 immune responses (eg, interleukin (IL) 4 expression). Lycopene, (a carotenoid) supplementation was shown to reduce allergic airway inflammation. Self-reported dietary intake of vitamin A or its components (retinol and carotenoids) was inversely associated with asthma and asthma symptoms. According to World Cancer Research Fund/American Institute for Cancer Research (WCRF/AICR) Second Expert Report from 2007, foods rich in carotenoids may protect against lung cancer (strength graded as ‘probable’). Vitamin C and E Observational studies have reported that low vitamin C and vitamin E intakes are associated with a higher prevalence of asthma. Exposure to Ozone / O3 results in dose dependent depletion of antioxidants vitamin C and E in the skin. Antioxidant supplementation with vitamin C and E above the minimum dietary requirement led to attenuated nasal inflammation and partially restored antioxidant levels in asthmatic patients exposed to high levels of O3. A meta-analysis of 24 observational studies in children and adults found lower dietary intake (but not serum level) of vitamin E was also significantly associated with increased asthma severity. A London based bidirectional case cross-over study looked at whether individual plasma antioxidant concentrations (uric acid and vitamins C, A, and E) and 10 antioxidant genes could modify the response to PM with respect to hospital admissions for COPD or asthma. Two hundred and thirty four admissions were recorded and the level of PM10 was noted 14 days before and after each event. Combined admission rates were related to a 10 μg/m increase in PM10. Serum vitamin C modified the effect of PM10 on asthma/COPD exacerbations. A similar (although weaker) influence was observed for low levels of uric acid and vitamin E, whereas vitamin A showed no effect modification.
Vitamin A – Everything You Wanted to Know About this Vitamin
Vitamin A is the name of a group of fat-soluble retinoids, primarily retinol and retinyl esters. Vitamin A is involved in immune function, cellular communication, growth and development, and male and female reproduction. Vitamin A supports cell growth and differentiation, playing a critical role in the normal formation and maintenance of the heart, lungs, eyes, and other organs. Vitamin A is also critical for vision as an essential component of rhodopsin, the light-sensitive protein in the retina that responds to light entering the eye, and because it supports the normal differentiation and functioning of the conjunctival membranes and cornea. Types of Vitamin A The human diet contains two sources for vitamin A: preformed vitamin A (retinol and retinyl esters) and provitamin A carotenoids. Preformed vitamin A is found in foods from animal sources, including dairy products, eggs, fish, and organ meats. Provitamin A carotenoids are plant pigments that include beta-carotene, alpha-carotene, and beta-cryptoxanthin. The body converts provitamin A carotenoids into vitamin A in the intestine via the beta-carotene monooxygenase type 1 BCMO1 enzyme, although conversion rates may have genetic variability. Other carotenoids in food, such as lycopene, lutein, and zeaxanthin, are not converted into vitamin A and are referred to as non-provitamin A carotenoids; they might have other important activities not involving vitamin A formation. The various forms of vitamin A are solubilized into micelles in the intestinal lumen and absorbed by duodenal mucosal cells. Retinyl esters and provitamin A carotenoids are converted to retinol after uptake into the lumen (for retinyl esters) or absorption (for provitamin A carotenoids). Retinol is then oxidized to retinal and retinoic acid, the two main active vitamin A metabolites in the body. Most of the body’s vitamin A is stored in the liver in the form of retinyl esters. Blood Serum Levels of Vitamin A Retinol and carotenoid levels are typically measured in plasma or serum because blood samples are easy to collect. However, these levels are not always reliable indicators of vitamin A status because they do not decline until vitamin A levels in the liver and other storage sites are almost depleted and because acute and chronic infections can decrease serum and plasma retinol concentrations. Most vitamin A is stored in the liver, so measuring vitamin A levels in the liver is the best way to assess vitamin A adequacy. In clinical studies, specialized research laboratories can measure liver vitamin A reserves indirectly using isotope-dilution or dose-response methods, in which plasma levels of retinol, a tracer surrogate, or both are measured over several days after the administration of vitamin A. In clinical practice, plasma retinol levels alone can be used to document significant deficiency. A serum or plasma retinol concentration of 20 mcg/dL (0.70 micromoles/L) or less frequently reflects moderate vitamin A deficiency, and a level of 10 mcg/dL (0.35 micromoles/L) or less is considered an indicator of severe vitamin A deficiency. Recommended Intakes Intake recommendations for vitamin A and other nutrients are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board (FNB) at the National Academies of Sciences, Engineering, and Medicine. DRI is the general term for a set of reference values used for planning and assessing nutrient intakes of healthy people. These values, which vary by age and sex, include the following: Recommended Dietary Allowance (RDA): Average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy individuals; often used to plan nutritionally adequate diets for individuals Adequate Intake (AI): Intake at this level is assumed to ensure nutritional adequacy; established when evidence is insufficient to develop an RDA Estimated Average Requirement (EAR): Average daily level of intake estimated to meet the requirements of 50% of healthy individuals; usually used to assess the nutrient intakes of groups of people and to plan nutritionally adequate diets for them; can also be used to assess the nutrient intakes of individuals Tolerable Upper Intake Level (UL): Maximum daily intake unlikely to cause adverse health effects RDAs for vitamin A are given as retinol activity equivalents (RAE) to account for the different bioactivities of retinol and provitamin A carotenoids, all of which are converted by the body into retinol (see Table 1). One mcg RAE is equivalent to 1 mcg retinol, 2 mcg supplemental beta-carotene, 12 mcg dietary beta-carotene, or 24 mcg dietary alpha-carotene or beta-cryptoxanthin. Table 1: Recommended Dietary Allowances (RDAs) for Vitamin A [5] Age Male Female Pregnancy Lactation Birth to 6 months* 400 mcg RAE 400 mcg RAE 7–12 months* 500 mcg RAE 500 mcg RAE 1–3 years 300 mcg RAE 300 mcg RAE 4–8 years 400 mcg RAE 400 mcg RAE 9–13 years 600 mcg RAE 600 mcg RAE 14–18 years 900 mcg RAE 700 mcg RAE 750 mcg RAE 1,200 mcg RAE 19–50 years 900 mcg RAE 700 mcg RAE 770 mcg RAE 1,300 mcg RAE 51+ years 900 mcg RAE 700 mcg RAE *AI, equivalent to the mean intake of vitamin A in healthy, breastfed infants. The units of measurement for vitamin A are now mcg RAE, but International Units (IUs) were previously used. To convert IU to mcg RAE, use the following: 1 IU retinol = 0.3 mcg RAE 1 IU supplemental beta-carotene = 0.3 mcg RAE 1 IU dietary beta-carotene = 0.05 mcg RAE 1 IU dietary alpha-carotene or beta-cryptoxanthin = 0.025 mcg RAE RAE can only be directly converted into IUs if the sources of vitamin A are known. For example, the RDA of 900 mcg RAE for adolescent and adult men is equivalent to 3,000 IU if the food or supplement source is preformed vitamin A (retinol) or if the supplement source is beta-carotene. This RDA is also equivalent to 18,000 IU beta-carotene from food or to 36,000 IU alpha-carotene or beta-cryptoxanthin from food. Therefore, a mixed diet containing 900 mcg RAE provides between 3,000 and 36,000 IU vitamin A, depending on the foods consumed. Sources of Vitamin A Food Concentrations
Biotin – Vit B7; For Hair Growth; Does it REALLY Work
Biotin, a B vitamin, is an essential nutrient that is naturally present in some foods and available as a dietary supplement. This water-soluble vitamin is a cofactor for five carboxylases (propionyl-CoA carboxylase, pyruvate carboxylase, methylcrotonyl-CoA carboxylase [MCC], acetyl-CoA carboxylase 1, and acetyl-CoA carboxylase 2) that catalyze critical steps in the metabolism of fatty acids, glucose, and amino acids. Biotin also plays key roles in histone modifications, gene regulation (by modifying the activity of transcription factors), and cell signaling. Most biotin in foods is bound to protein, although some dietary biotin is in the free form. Gastrointestinal proteases and peptidases break down the protein-bound forms of ingested biotin into biocytin and biotin-oligopeptides, which undergo further processing by biotinidase, an enzyme, in the intestinal lumen to release free biotin. The free biotin is then absorbed in the small intestine, and most biotin is stored in the liver. Biotin Status in Body A limited number of reliable indicators of biotin status is available. In healthy adults, the concentration of biotin is 133–329 pmol/L in serum and 18–127 nmol/24 hours in urine. Abnormally low urinary excretion of biotin is an indicator of biotin deficiency, as is abnormally high excretion of 3-hydroxyisovaleric acid (higher than 3.3 mmol/mol creatinine) or 3-hydroxyisovalerylcarnitine (higher than 0.06 mmol/mol creatinine) resulting from reduced activity of MCC. The most reliable individual markers of biotin status, including deficiency and sufficiency, are biotinylated MCC and propionyl-CoA carboxylase in white blood cells. Oral administration of large doses of biotin increases serum concentrations of biotin and its metabolites. However, serum concentrations of biotin and its catabolites are not good indicators of marginal biotin deficiency because they do not decrease sufficiently in people with marginal biotin deficiency for these changes to be detectable with existing tests. Biotin – Role in Hair Health Biotin (vitamin B7) supports keratin production, which is essential for healthy hair, skin, and nails. While deficiency can cause hair thinning, biotin supplements only show clear benefits in people who are deficient. Most people can meet their biotin needs through food such as eggs, almonds, and salmon. Does Biotin Actually Help with Hair Growth? Biotin contributes to keratin production, the structural protein forming hair, skin, and nails. Its benefits include: Function What It Does Why It Matters Strengthens Hair Enhances texture and reduces brittleness Supports stronger hair strands Supports Keratin Synthesis Helps produce key hair proteins Promotes thicker, Healthier Hair Addresses Deficiency Corrects low biotin levels that cause thinning Restores normal hair growth and shine While biotin supports hair health, it’s important to note that its effectiveness in promoting hair growth is most evident in individuals who are deficient in the vitamin. How Much Biotin Do You Need? Age Male Female Pregnancy Lactation Birth to 6 months 5 mcg 5 mcg 7–12 months 6 mcg 6 mcg 1–3 years 8 mcg 8 mcg 4–8 years 12 mcg 12 mcg 9–13 years 20 mcg 20 mcg 14–18 years 25 mcg 25 mcg 30 mcg 35 mcg 19+ years 30 mcg 30 mcg 30 mcg 35 mcg Source; US FDA Daily Value Requirements Sources of Biotin – Food Many foods contain some biotin. Foods that contain the most biotin include organ meats, eggs, fish, meat, seeds, nuts, and certain vegetables (such as sweet potatoes). The biotin content of food can vary; for example, plant variety and season can affect the biotin content of cereal grains, and certain processing techniques (e.g., canning) can reduce the biotin content of foods. Dietary avidin, a glycoprotein in raw egg whites, binds tightly to dietary biotin and prevents biotin’s absorption in the gastrointestinal tract. Cooking denatures avidin, making it unable to interfere with biotin absorption. Biotin Content of Selected Foods Food Micrograms(mcg) perserving PercentDV* Lamb liver, cooked, 3 ounces 30.8 103 Egg, whole, cooked 10.0 33 Salmon, pink, canned in water, 3 ounces 5.0 17 Pork chop, cooked, 3 ounces 3.8 13 Hamburger patty, cooked, 3 ounces 3.8 13 Sunflower seeds, roasted, ¼ cup 2.6 9 Sweet potato, cooked, ½ cup 2.4 8 Almonds, roasted, ¼ cup 1.5 5 Tuna, canned in water, 3 ounces 0.6 2 Spinach, boiled, ½ cup 0.5 2 Broccoli, fresh, ½ cup 0.4 1 Cheddar cheese, mild, 1 ounce 0.4 1 Milk, 2%, 1 cup 0.3 1 Plain yogurt, 1 cup 0.2 1 Oatmeal, 1 cup 0.2 1 Banana, ½ cup 0.2 1 Whole wheat bread, 1 slice 0.0 0 Apple, ½ cup 0.0 0 Who Is at Risk of Biotin Deficiency? While deficiency is rare, risk increases with: Chronic alcohol use (reduces absorption) Pregnancy (lower circulating levels) Certain medications (antibiotics, anticonvulsants) Digestive disorders (like inflammatory bowel disease) Smoking (increases biotin breakdown) A 2023 Nutrients study found that biotin deficiency can disrupt gut health and increase inflammation, reinforcing the importance of balanced nutrition. Biotin for Hair Health – What Does the Research Say? Signs of biotin deficiency include skin rashes, hair loss, and brittle nails. Therefore, biotin supplements are often promoted for hair, skin, and nail health. Research consistently shows biotin supplementation improves hair growth only when deficiency is present. One of these studies assessed the effects of 2.5 mg/day biotin for 6–15 months in 22 women with brittle, splitting, or soft nails and 10 healthy volunteers. In the eight patients with brittle nails whose nail samples were obtained immediately before and after biotin supplementation, nail thickness increased by 25%. In the 14 patients with brittle nails whose nail specimens were obtained 2–4 months after starting treatment and 1–4 months after ending treatment, nail thickness increased by 7%. In the second study, 2.5 mg biotin daily for an average of 5.5 months in 45 patients with thin and brittle fingernails resulted in firmer and harder fingernails in 41 of the patients (91%). Finally, the third, retrospective study in 35 patients with brittle nails found that 2.5 mg/day biotin for 6–15 months resulted in clinical improvement in 22 of the 35 patients (63%). Biotin supplements can promote hair health, and these studies found that 3–5 mg/day
Choline – Important Nutrient, Essential for Optimal Brin and Nervous System Functions
Choline is a vital nutrient that both your brain and liver depend on for optimal function. While not always in the spotlight, this unsung hero plays a crucial role in maintaining cognitive health, cellular integrity, and metabolic balance. For biohackers, nootropic enthusiasts, and anyone passionate about brain health, understanding and optimizing choline intake can be a game-changer. What is Choline, and Why is it Important? Choline is an often forgotten, yet essential nutrient that contributes to a variety of bodily processes. Here are some of its most critical roles: Choline Enhances Cellular Membrane Integrity Choline is a key building block for phospholipids, which are essential to maintaining healthy cell membranes. These phospholipids help to ‘sure up’ the structural integrity of cells, supporting overall cellular health and enabling enhanced cell-to-cell communication. Choline Supports Liver Health Choline, especially in its form as phosphatidylcholine, is essential for transporting lipids from the liver. Without sufficient choline, fats can accumulate in the liver which can increase our risk of non-alcoholic fatty liver disease (NAFLD). The metabolic impacts of NAFLD pose a significant threat to the longevity of our brain and nervous system. Choline Is Important For Cognition Choline is a precursor to acetylcholine. This critical neurotransmitter influences our memory, mood, muscle control, and other nervous system functions. This is why choline deficiency can negatively impact cognitive performance and emotional wellbeing. Choline Modulates Gene Expression and Metabolism Choline also plays an essential role in gene expression, cell membrane signalling, lipid transport, and metabolism. It’s especially important during early brain development, highlighting its significance for pregnant women and children. Choline Is A Methyl Donor In the absence of sufficient folate (a key B vitamin and methyl donor), the body relies on choline to meet methylation needs. This may be of particular benefit for those with decreases in folate metabolism function, such as those with MTHFR genetic polymorphisms. But there are other methylation genetics that also have a direct influence on choline metabolism including, PEMT and MTHFD1. Dietary Sources of Choline Now that we know how vitally important choline is to our wellbeing, you’ll want to know how you can optimise your levels by choosing choline-rich foods in your diet. Here are some top sources: Animal-Based Foods: Goat / Lamb liver Eggs Buffalo Meat / Game Meat Fish Plant-Based Foods (Lower Choline Content): Soybeans Potatoes Brussels sprouts Broccoli Quinoa Kidney beans While animal products tend to have higher choline levels, vegetarians and vegans can still achieve adequate intake by focusing on these plant-based sources and considering supplementation. Choline Supplementation Choices For those who find it challenging to meet their choline needs through diet alone, or who want to boost the cognitive and metabolic benefits of choline, then added supplementation can be an effective solution. Popular options include: Choline Bitartrate: A simple and bioavailable form of choline that can help give your choline levels a natural boost. Alpha-Glycerylphosphorylcholine (Alpha-GPC): A form of choline known for its ability to cross the blood-brain barrier to yield more targeted support for cognitive function. Phosphatidylcholine: Known for its ability to support cellular membrane and nerve integrity and help meet metabolic demands. Meeting Choline Needs The recommended daily intake of choline for adults is 425 milligrams (mg)/day for women and 550 mg/day for men. Choline demands increase during pregnancy to 550mg per day and for this reason, it often features in many pre-natal vitamin formulations. Clues in your wellbeing that you might be in need of added choline include; returning blood tests showing elevated homocysteine, elevated cholesterol/lipids (especially VLDL), and markers consistent with a trajectory towards fatty liver disease. Physical symptoms might include; mood and memory disturbances, muscle aches, tingling, and fatigue. Unsure which is right for you? A healthcare professional or naturopath can help guide you toward the right supplement and dosage for your individual needs. Could You Benefit From Additional Choline? Choline is a cornerstone nutrient for anyone focused on enhancing brain health, preventing cognitive decline, or optimizing metabolic function. With a long safety profile, choline can and should be supplemented / consumed on a regular basis. REFERENCES Higdon J. Choline. The Linus Pauling Institute. 2000. Wallace TC, et al. Choline: The Underconsumed and Underappreciated Essential Nutrient. Nutr Today. 2018 Nov-Dec;53(6):240-253. Ganz AB, et al. Common Genetic Variants Alter Metabolism and Influence Dietary Choline Requirements. Nutrients. 2017 Aug 4;9(8):837. Sherriff JL, et al. Choline, Its Potential Role in Nonalcoholic Fatty Liver Disease, and the Case for Human and Bacterial Genes. Adv Nutr. 2016 Jan 15;7(1):5-13. Liu L, et al. Choline Intake Correlates with Cognitive Performance among Elder Adults in the United States. Behav Neurol. 2021 Oct 29;2021:2962245. Bekdash RA. Neuroprotective Effects of Choline and Other Methyl Donors. Nutrients. 2019 Dec 6;11(12):2995. Zeisel S. Choline, Other Methyl-Donors and Epigenetics. Nutrients. 2017 Apr 29;9(5):445. Bekdash RA. Methyl Donors, Epigenetic Alterations, and Brain Health: Understanding the Connection. International Journal of Molecular Sciences. 2023; 24(3):2346. Kerksick CM. Acute Alpha-Glycerylphosphorylcholine Supplementation Enhances Cognitive Performance in Healthy Men. Nutrients. 2024; 16(23):4240. Kansakar U, et al. Choline supplements: An update. Front. Endocrinol. 2023 Mar 07;14 Fovall, Pet al. Choline bitartrate treatment of Alzheimer-type dementias. Communications in Psychopharmacology. 1980;4(2):141-145. van der Veen JN, et al. The critical role of phosphatidylcholine and phosphatidylethanolamine metabolism in health and disease. Biochim Biophys Acta Biomembr. 2017 Sep;1859(9 Pt B):1558-1572. Magaquian D, et al. Phosphatidylcholine restores neuronal plasticity of neural stem cells under inflammatory stress. Sci Rep. 2021;11:22891.
Zinc – Huge Benefits Warrant Regular Supplementation
Zinc is vital for numerous processes in the body. While it often doesn’t receive the same spotlight as other nutrients, zinc plays a critical role in keeping us healthy. What is Zinc and Why is it Essential? Zinc is an essential trace mineral, meaning your body cannot produce or store it, so you must obtain it through diet or supplements. It contributes to over 300 enzymatic processes, making it critical for maintaining overall health. From supporting immunity to promoting healthy skin and hair, zinc is a multitasker that your body can’t do without. Here are five clinically supported benefits of zinc and why you should ensure this mineral is part of your diet. Supports Immune Function Zinc is essential for a strong immune system. It activates white blood cells like T-cells, which help fight off infections. Clinical studies show that zinc supplementation can reduce the duration of colds by boosting the body’s natural defense mechanisms. How it works: Zinc prevents viruses from replicating and strengthens the integrity of mucous membranes, your first line of defense against pathogens. Best for: People prone to frequent colds or infections. Aids in Wound Healing Zinc plays a vital role in healing, whether it’s for minor scrapes or more serious injuries. It aids in tissue growth and repair while its anti-inflammatory properties help minimize swelling around wounds. A deficiency in zinc has been associated with slower wound healing. How it works: Zinc supports cell growth and controls inflammation, both of which are essential for the healing process. Promote Skin and Hair Health Zinc is a beauty hero when it comes to your skin and hair. It helps regulate sebum production, which can prevent clogged pores and acne. Additionally, it supports the production of collagen. Hair health: Zinc supports hair follicles by reducing oxidative stress and regulating hormones, both of which are vital for hair growth and reducing hair thinning. Skin conditions: Studies have shown that zinc supplementation can significantly reduce acne and inflammatory skin conditions. Support Reproductive Health Zinc plays a vital role in hormonal balance, making it essential for reproductive health in both men and women. For women: Zinc helps regulate hormones, maintain a healthy menstrual cycle, and support egg quality. For men: Zinc boosts testosterone levels and supports sperm production. It also acts as an antioxidant, protecting sperm from damage caused by oxidative stress. Supports General Wellbeing and Reduces Free Radicals Zinc acts as a powerful antioxidant, helping to neutralise free radicals formed in the body. This reduces oxidative stress, which can harm cells and contribute to aging and chronic diseases. Zinc also supports overall health and wellbeing, ensuring the body has the resources it needs to perform optimally. How it Works: Zinc’s antioxidant properties help protect cells from damage and support healthy metabolic processes throughout the body. Additional Benefits of Zinc While these five benefits are among the most well-documented, zinc has many other health benefits: Improves digestion: Zinc supports enzyme production, aiding in the breakdown of food and absorption of nutrients. Supports eye health: Zinc is critical for maintaining good vision, particularly in low light. Reduces inflammation: Zinc’s antioxidant properties help neutralise free radicals and reduce inflammation throughout the body. Signs of Zinc Deficiency Zinc deficiency is more common than you might think, especially among vegetarians, vegans, and individuals with digestive disorders like Crohn’s disease. Symptoms of deficiency include: Frequent infections Slow wound healing Hair thinning or loss Dry or flaky skin Poor sense of taste or smell If you notice any of these symptoms, consider speaking to a healthcare professional for advice. How to Get Enough Zinc in Your Diet Zinc is found in a variety of foods, making it relatively easy to incorporate into your diet: Animal-based sources: Oysters (the richest source), buffalo meat, goat, lamb, chicken, and eggs. Plant-based sources: Pumpkin seeds, chickpeas, lentils, cashews, and quinoa. Fortified foods: Breakfast cereals and plant-based milk often include added zinc. For vegetarians or vegans, it’s important to note that plant-based zinc is less bioavailable, so you may need to consume higher amounts or consider supplementation. How to Choose the Right Zinc Supplement If you’re not meeting your zinc requirements through diet alone, supplementation can help. Look for bioavailable forms like zinc glycinate which are easier for your body to absorb and less likely to cause stomach upset. Always take your zinc supplement with a meal. Dosage: The recommended daily intake for adults is 8 mg for women and 14 mg for men, though higher doses may be prescribed for specific deficiencies. Conclusion Zinc is a small but mighty mineral with far-reaching benefits for your body and mind. From boosting immunity to promoting healthy skin, and hair, zinc deserves a top spot in your diet. Whether you’re enjoying zinc-rich foods or considering a high-quality supplement, investing in this essential nutrient is highly regarded for your overall health.
B-Complex Vitamins – Why Activated B Vitamins are Better for Body
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