Vitamins, Minerals and Amino Acids- What we know

Benefits:

Immune booster

Antioxidant

Assists in making collagen

Probably the most well-known of all the vitamins. Whenever we feel like we’re getting sick or recovering from a cold, “We have all heard “better double up on that Vitamin C”. Ascorbic acid is one of the safest and most effective nutrients available. 

Ascorbic acid plays a role in maintaining and boosting a healthy immune system by activating leukocytes (white blood cells that fight infection), works with vitamin E as an antioxidant, reacting with harmful free radicals making them less toxic to our body systems. Ascorbic acid is a co factor, working with enzymes to help create collagen. 

Oral vitamin C has extremely limited bioavailability (the portion that enters the bloodstream) and is eliminated from the body within 24 hours. It is estimated that a person would need to take 200mg of vitamin C at least 15 times a day to achieve therapeutic blood levels. 

Overview of the B Vitamins:

B1 (thiamin)- essential for healthy organ function and growth

B2 (riboflavin)- breaks down fats 

B3 (niacin)- nerve health, digestion and skin 

B5 (pantothenic acid)- nerve and brain health

B6 (pyridoxine)- formation of red blood cells, immunity

B7 (biotin)- healthy hair, skin and nails. Nerve health.

B9 (folic acid)- gene health and needed to make DNA. Prevents neural tube defects in pregnancy. Heart health in men and women.

B12 (cobalamin) maintains the health of nerves and blood cel

Boosts Red blood cell formation

Supports DNA and protein synthesis

Required to create energy

B12 is a crucial element in cell growth and reproduction, every cell requires B12 to continually divide and make new cells, including DNA and red blood cells. Vitamin B 12 works with folic acid to continually make DNA. Those who have Pernicious anemia lack what is called “intrinsic factor”, meaning they are unable to absorb B12 when taken orally. Many people who have had gastric surgery are also unable to absorb B 12 through the GI tract and are chronically B12 deficient.   

Metabolism (converts food to energy)

Magnesium is an absolute building block of energy creation in the human body. Whether running a marathon or lifting a cup of coffee, energy is being used. Magnesium is a cofactor in over 300 enzyme reactions that involve energy metabolism. Magnesium is used every time a muscle breaks down ATP (adenosine triphosphate) to release energy. Magnesium is also a key element in nerve conduction and smooth muscle relaxer (we use this in the ED to slow labor and lower blood pressure during pregnancy). 

Powerhouse antioxidant

Aids in the elimination of harmful by products

Regulates Cellular action

An amino acid made up of cysteine, glutamate and glycine which form a tripeptide. Glutathione is touted as “powerhouse antioxidant” and is naturally produced within the body. A deficiency in this important peptide is linked to several chronic diseases and conditions. Unfortunately, production is decreased with aging, and this leads to oxidative distress and cognitive decline. 

The detoxification properties of Glutathione are especially interesting. Glutathione protects the body from harmful metabolic by products (when anything is “metabolized”, it creates a byproduct). With assistance from enzymes, glutathione bonds with toxins and pollutants and makes them water soluble so they be more easily excreted by the body. 

Glutathione also plays an important role in regulating cellular reactions. These include DNA synthesis, gene expression, cell proliferation, cytokine production and immune response. 

Tissue repair

Muscle development

Collagen and elastin production

Assist in managing cold sores, one of the symptoms of HSV (herpes simplex virus) 

A building block for Carnitine, essential for energy production

Lysine is an essential amino acid that the body cannot create naturally. This amino acid is vital for athletes and highly active individuals as it assists with tissue repair and muscle development. Lysine is also required to produce carnitine, another essential amino acid that cells rely on to produce energy.

Important precursor to Krebs cycle

Carrier of waste in the urea cycle

Improves circulation

Reduces erectile dysfunction

Arginine, an amino acid, is an important component of the Krebs cycle, a major metabolic pathway that produces energy. In the urea cycle, where amino acids and proteins are broken down and create ammonia (highly toxic) which is turned to urea to be excreted from the body as urine. 

Research has shown evidence that arginine can reduce the instance of erectile dysfunction and that a diet deficient in arginine can lower sperm count.

Energy producer 

Promotes weight loss

Aerobic metabolism of carbohydrates

An amino acid that is needed to burn fat instead of carbohydrates, specifically when on a low carb (keto) plan. The liver needs sufficient amounts of carnitine to create energy while fasting. By burning fats instead of carbs, carnitine assists with weight loss. When long distance runners run out of carbs to burn during a race, they substitute with carnitine to get the energy needed. 

Potent antioxidant

Anti-inflammatory

Both fat and water-soluble amino acid

Promotes weight loss and regulates blood glucose

Assists with nerve pain (neuropathy)

Alpha Lipoic Acid (ALA) is known as “the universal antioxidant”, as it can cross the blood brain barrier and clear toxins and free radicals from the brain. ALA also regenerates vitamin C and glutathione in the body, increasing energy and immunity. Being both fat and water soluble, ALA can carry out its functions in many parts of the body, including the brain. Antioxidants are often considered beneficial to skin health, oxidation damage all organs.

Potent antioxidant

Diminishes the effects of aging

Energy production

CoQ10 is a vital component in energy production and as a supplement has gained notoriety as reducing the effects of statins (medications used to treat high cholesterol), improving heart health, and protecting brain function and cognition. As an antioxidant, CoQ10 reduces the effects of free radicals, which speed up the aging process on both organs and skin. 

Reverses the effects of aging

Reduces inflammation

Assists with sleep

Neuroprotective

A naturally occurring molecule, the coenzyme NAD+ has recently gained huge scientific interest, even being referred to as “the molecule of youth”. Many scientific studies have been conducted to uncover the power of NAD+ to reverse the effects of aging. This seems like a fountain of youth, and it just may be. NAD+ levels dramatically decrease after age 40, which is typically we begin to see effects of aging (wrinkles, weight gain, poor sleep, development of chronic health problems). By replenishing the body with NAD+, DNA is repaired, suboptimal brain and neurologic function is restored