Vitamin C Deficiency

Symptoms

Early indications of Vitamin C deficiency are fatigue, malaise, depression, and they may manifest as a reduced desire to be physically active [R].

Scurvy (pathological Vitamin C deficiency) leads to blood vessel fragility resulting in hemorrhage, as well as connective tissue damage due to failure in collagen production, often leading to loss of teeth and tendon rupture. At worse, scurvy can lead to death [R, R].

Other signs and symptoms of severe vitamin C deficiency include [R]:

• Poor wound healing
• Fatigue
• Weight loss
• Gum inflammation and bleeding
• Petechiae (tiny purple, red, or brown spots on the skin), ecchymosis (a type of bruise), and purpura (purple-colored spots on the skin)
• Joint pain
• Dry eyes and dry mouth
• Corkscrew hair

Clinical scurvy can be avoided by intaking as little as 10 mg of Vitamin C per day. Scurvy is extremely rare in developed countries [R].

However, mild Vitamin C depletion has been observed in 10-30 % of the presumed healthy population [R, R].

Causes

Causes shown here are commonly associated with vitamin C deficiency. Work with your doctor or other health care professional for an accurate diagnosis.

One of the major causes of low vitamin C levels is eating a poor diet lacking in fresh fruits and vegetables. This is commonly seen in:

• Low-income individuals [R]
• Elderly individuals who eat a tea-and-toast diet [R]
• Alcoholics and drug users [R]
• People who follow fad diets [R]
• Anorexics [R]
• People with mental illness [R]

People with malabsorption issues caused by certain gut conditions (i.e., Crohn’s disease, celiac disease) are also at risk for vitamin C deficiency [R].

Low vitamin C levels can also be caused by:

• Heavy metal toxicity [R]
• Viral illnesses [R]
• Overactive thyroid gland (hyperthyroidism) [R]
• Kidney disease/failure [R]
• Cancer [R]

Certain drugs can lower vitamin C levels:

The post 29+ Foods High in Vitamin C & Deficiency Symptoms appeared first on SelfHacked.

Cod Liver Oil Side Effects & Precautions

A high intake of cod liver oil has been associated with some health risks. Because the link was often found in cohort studies, this doesn’t necessarily mean that cod liver oil caused these conditions.

However, caution is advised, particularly in sensitive populations (children, pregnant women, the elderly, and critically-ill).

Additionally, cod liver oil supplements have not been approved by the FDA for medical use. Supplements generally lack solid clinical research. Regulations set manufacturing standards for them but don’t guarantee that they’re safe or effective. Speak with your doctor before supplementing.

1) Vitamin A and D Ratio Imbalance

Some researchers oppose the use of cod liver oil due to a risk of vitamin A overdose with vitamin D deficiency. While this ratio imbalance may explain the discrepancy between data on cod liver oil’s effect on bone mineral density, the vitamin A content in cod liver oil was recently reduced by 75% in Norway [R].

2) Thyroid Cancer Concerns

A study of 60,000 Norwegians associated the consumption of fish and cod liver oil with an increased incidence of thyroid cancer. Since thyroid follicle cells are sensitive to vitamin D, the improper ratio of vitamin A to D is a possible factor [R, R].

3) High Blood Pressure During Pregnancy

A study of 549 pregnant women associated slightly higher intakes of the omega-3 fatty acids found in cod liver oil (more than 0.87 g/day or 1 tsp/5 mL of cod liver oil) in the early stages of pregnancy with an increased incidence of high blood pressure. The dosage associated with the lowest risk was 0.10 – 0.87 g/day (or 0.6-5.0 mL of cod liver oil) [R].

4) Bone Weakness

A study of over 3,000 women in Norway associated cod liver oil intake during childhood with lower bone mineral density. The authors speculated that a decrease in vitamin A levels in cod liver oil may prevent this effect, as high vitamin A level increases the risk of bone fractures [R, R, R, R].

However, multiple studies came to opposite findings. This might be due to a recent reduction in vitamin A levels in cod liver oil, which may help restore the balance between vitamin A and vitamin D [R, R

The post Is Cod Liver Oil Good For You? Side Effects & Safety Data appeared first on SelfHacked.

Vitamin K Side Effects

This list does not cover all possible side effects. Contact your doctor or pharmacist if you notice any other side effects. 

Call your doctor for medical advice about side effects. In the US, you may report side effects to the FDA at 1-800-FDA-1088 or at www.fda.gov/medwatch. In Canada, you may report side effects to Health Canada at 1-866-234-2345.

Oral Supplements

The normal doses of dietary vitamin K and oral supplements are generally safe. Doses as high as 10 mg K1 and 45 mg K2 (MK-4) per day have been tested in clinical trials without toxic effects [R+].

However, the following mild side effects have been reported [R]:

• Nausea
• Diarrhea
• Abdominal upset

Injections

Skin reactions with itching and redness from vitamin K injections have been reported on rare occasions. They normally resolved within a few weeks. Severe reactions to injected vitamin K (anaphylaxis) are even less frequent [R, R+, R+, R+, R+, R+].

2 studies on over 800 children associated vitamin K injection during labor with leukemia, but further studies couldn’t confirm this finding [R, R, R].

Synthetic Vitamin K

A synthetic vitamin K form (menadione or vitamin K3) caused high blood bilirubin in premature babies in an old study, but only at very high injected doses (over 10 mg/day) [R+, R].

Vitamin K Toxicity

Safety Data Overview

Due to a lack of safety data, a tolerable upper limit for vitamin K has not been established [R].

No known toxicity has yet been associated with natural forms of vitamin K1 (phylloquinone) or vitamin K2 (menaquinone) [R].

However, toxicity has been reported with a synthetic form of vitamin K3 (menadione) and its derivatives. Vitamin K toxicity is most commonly reported in formula-fed newborns and babies receiving menadione injections [R].

The Dangers of Menadione

When vitamin K builds up in excessive amounts, it blocks the effects of anticoagulant drugs taken by mouth. Limited data

The post Vitamin K Side Effects, Toxicity & Warfarin Interaction appeared first on SelfHacked.

What is Coenzyme Q10?

Coenzyme Q10 (CoQ10) is an important compound found in every cell in the body. It is a type of coenzyme, which means that it helps enzymes work more effectively. CoQ10 is mainly located in the membrane of mitochondria, where it is used to make energy [R].

For more about CoQ10’s function, check out this post.

Snapshot

Proponents:

• Increases energy levels
• Boosts mitochondrial function
• Protects against free radicals and inflammation
• Improves heart health
• Reduces blood sugar levels and blood pressure
• Helps with migraines
• Improves fertility
• Reduces the side effects of statins and chemo

Skeptics:

• Poorly absorbed
• Possible interactions with blood thinners
• Most benefits lack stronger clinical evidence
• May not help with Alzheimer’s disease
• Doesn’t improve exercise performance

Coenzyme Q10 Health Benefits

The following benefits are based on studies that involved supplementation with ubiquinone (the oxidized form of CoQ10). You can learn more about ubiquinol, including its health benefits and dosage, here.

Likely Effective:

1) Coenzyme Q10 Deficiency

In rare cases, coenzyme Q10 deficiency can cause weakness, fatigue, and seizures.

Oral coenzyme Q10 (800 mg daily) seems to improve the symptoms of deficiency in adults. The recommended dosage in children is 30 mg/kg daily in three divided doses [R, R, R].

2) Mitochondrial Diseases

Mitochondrial diseases are a group of disorders caused by mitochondria that don’t function correctly. CoQ10 improves symptoms of mitochondrial disorders including poor nerve function, muscular weakness, tremor, inability to exercise, cramps, and muscle stiffness [R, R, R, R, R].

Possibly Effective:

3)

The post 25 Coenzyme Q10 (CoQ10) Benefits (incl. Blood Pressure) appeared first on SelfHacked.

What is Molybdenum?

Molybdenum (Mo) is an essential mineral that most living beings need in very small amounts [R].

Certain enzymes require molybdenum to work properly. Molybdenum helps process sulfur-containing amino acids such as methionine and cysteine. It also helps make uric acid and is part of the tooth enamel [R, R].

Most people get all the molybdenum they need through food and water. Certain supplements and prescription medications can also contain this mineral [R].

The recommended dietary allowance suggests that adults should get about 45 micrograms of molybdenum each day [R].

In this article, we’ll focus on molybdenum deficiency. For a complete breakdown of the benefits and side effects of molybdenum, check out our this article.

Molybdenum Deficiency

Causes

Deficiencies are very rare as most people get more than enough molybdenum from their diet. In the U.S., the average woman gets about 76 mcg of molybdenum each day while men average about 109 mcg each day. This is well above the recommended dietary allowance of 45 mcg per day [R].

There is one documented case of molybdenum deficiency that occurred under unusual circumstances. A hospital patient was receiving nutrition through an IV when they started experiencing nausea, vision problems, and eventually went into a coma. Doctors soon realized these symptoms were linked to a lack of molybdenum in the patient’s IV nutrition [R].

Health Effects

Because deficiencies are so rare, it’s not entirely clear what happens when we don’t get an adequate amount of molybdenum.

Based on the only documented case of molybdenum deficiency, blood levels of sulfur-containing compounds (methionine and thiosulfate) increase, while uric acid decreases. This may be because molybdenum is responsible for processing sulfur-containing compounds and for producing uric acid [R].

There is also some evidence that molybdenum is linked to dental health. A lack of molybdenum may increase the risk of cavities [R].

Ways to Increase Molybdenum

You receive almost all the molybdenum you need from the food that you eat. But not all foods are made equal when it comes to this mineral. Some good sources include [R]:

• Seoritae, a type of black soybean

The post Molybdenum Deficiency Symptoms & Causes in Humans appeared first on SelfHacked.

What is Manganese?

Manganese is a trace mineral essential to all forms of life. It is required for the normal development, growth, and function of our bodies [R, R, R].

Manganese serves as an essential part of important enzymes, including mitochondrial superoxide dismutase [R, R].

These enzymes play a role in:

• Energy (ATP) production in mitochondria [R]
• Fat, protein, and sugar metabolism [R, R]
• Brain development and function [R]
• Bone and connective tissue production [R, R]
• Immune response [R]
• Sex hormone production and reproductive function [R, R]
• Digestion [R]
• Antioxidant defense [R]

Manganese is found pretty much everywhere: in the air, water, and soil. We readily ingest it through food and water. That’s why manganese deficiency is basically unheard of [R].

But while it is a required part of a healthy diet, exposure to excess levels can be toxic [R].

Want to learn more about the benefits and function of manganese in a healthy body? Check out our post here.

Normal Levels

Normal ranges of manganese for adults are [R]:

• 4-15 μg/L in blood (that is equal to 72.8 – 273 nmol/L)
• 0.4-0.85 μg/L in serum (the liquid component of blood)
• 11-23 ug/L in red blood cells (RBC manganese)
• 1-8 μg/L in urine

Seniors have slightly lower manganese levels compared to other age groups, likely due to lower gut absorption [R].

Blood, urine, and saliva levels are poor indicators of manganese exposure or of total manganese present in the whole body [R, R, R].

RBC (red blood cell) manganese levels are a better measure of the actual content of manganese in tissues. They can help estimate recent exposure to manganese, spanning a couple of months before the test [R,

The post Manganese Deficiency Symptoms & Causes + Food Sources appeared first on SelfHacked.

Iodine and Cancer Development

Please note: studies in this section explain the physiological preventative roles of iodine in cancer prevention and discuss preliminary research on its potential therapeutic applications in the future. They should not be interpreted as supportive of the anticancer effects of iodine supplements or any other source of iodine.

Studies have shown that iodine deficiencies do not cause thyroid cancers directly, but support their development and are connected to the development of more aggressive and less treatable thyroid cancer types (R).

At the beginning of the 1990s, a theory has emerged that iodine deficiency or excess may be associated not only with cancers of the thyroid but cancers of the stomach and breast as well (R, R).

It is explained by the fact that all three types of organs originate from the cells that actively take up iodine in the course of early development. This theory was corroborated by statistical and immunological studies (R, R).

It also may be explained by the fact that, besides the functions associated with the action of thyroid hormones, iodine also can promote cell death and protect cells from damage by oxygen (R, R).

The addition of iodine, molecular iodine (I2), and iodolactone to the cell cultures of different types of prostate cancer causes cell death and blocks their growth (R, R).

Iodine also prevents the damage of fats by oxygen, which may serve as a protective measure against cancer development, especially in the skin (R).

A study carried out in South Korea has shown that eating gim (a species of algae) was associated with lower rates of breast cancer (R).

The addition of 0.1% of iodide or iodine to the treatment of rats with breast cancer leads to cancer cell death (R).

Radioactive Iodine

In a study on mice, researchers combined the introduction of engineered stem cells and radioiodine to improve metastatic prostate cancer treatment (R).

Radioactive iodine is often used for treating patients after operations for several types of thyroid cancer. Usually, an isotope called I131 is used. Paradoxically, excess exposure to radioiodine may cause thyroid nodules and cancer (R).

Implantation of radioiodine “seeds” into the tumor in the case of

The post Roles of Iodine in Cancer, Radioprotection & Wound Care appeared first on SelfHacked.

What Is Calcium Carbonate?

Calcium carbonate is found throughout the world. The forces of nature produce it from the sediment of shells and other fossils over millions of years, the most famous example being limestone. It also builds seashells and eggshells. The average eggshell contains about 2.2 g of calcium carbonate [R, R]!

Calcium carbonate is made of calcium, oxygen, and carbon. Calcium, being the most abundant mineral in the human body, accounts for 1-2% of its weight. But only around 1% of the total body calcium is found in the blood, while the remaining 99% is stored in the bones and teeth.

Every cell in the body needs calcium to work. This essential mineral supports the bones, heart, muscles, and nervous system [R, R].

Calcium is formulated into various salts in supplements. These all contain different amounts of pure or elemental calcium.

Among the various forms of calcium salts added to supplements, calcium carbonate is the most common. It contains 40% elemental calcium, the highest of any form. On the downside, its absorption rate is relatively low: only around 22%. It is also the least water-soluble calcium salt, making it difficult to use in drinks [R].

People with low stomach acid will have trouble absorbing calcium carbonate, which needs an acidic environment to dissolve. If you take drugs for acid reflux, you are probably one of them (such as histamine-2 blockers and proton-pump inhibitors) [R, R].

Snapshot

Proponents

• Cheapest calcium form
• May strengthen bones & reduces fractures
• May help maintain normal blood pressure, including in pregnant women
• May relieve PMS
• May aid colon cancer prevention
• Works as an antacid
• May improve fatty liver disease

Skeptics

• Insufficient evidence for some benefit
• Intake needs to be balanced with other nutrients
• Not beneficial for everyone
• Possibly unsafe along with high-calcium diets
• Increases the risk of kidney stones
• May increase the risk of prostate cancer
• May cause stomach upset
• Inhibits iron absorption when taken with meals
• Some products are contaminated with lead

The post 10 Calcium Carbonate Uses & Benefits + Side Effects appeared first on SelfHacked.

What Are Calcium Salts?

Calcium is the most abundant mineral in the human body and accounts for about 1-2% of its weight. Each and every cell – in the bones, heart, muscles, and nervous system – need it to function properly [R, R].

Like most earth metals, calcium naturally builds various salts. Let’s dive into basic chemistry for a moment to understand why.

As a mineral, calcium easily becomes charged. It turns into Ca²⁺ – it has two positive charges. This ionic form of calcium is attracted to various negatively charged molecules – including the different forms we’ll discuss in this article: carbonate, citrate, lactate, and gluconate.

Unlike the ionic form, calcium salts are stable and lack electrical charge. Some are found in nature, while others are synthetically created in the lab.

Each calcium salt differs in the amount of pure or elemental calcium it provides. Calcium salts can also vary in how well they are absorbed, how they taste, and how easily they dissolve in water.

Snapshot

Good options

• Calcium citrate and calcium lysinate are absorbed well.
• Calcium carbonate has the highest amount of elemental calcium but is poorly absorbed.
• Calcium hydroxyapatite might be more effective for bone health.

Lacking evidence

• Calcium AEP lacks evidence
• Calcium gluconate, calcium lactate, oyster shell, and coral calcium are not more effective despite being more expensive.

Possibly dangerous

• Calcium orotate is unsafe and should be avoided.

Calcium Salts Overview

1) Calcium Carbonate

Calcium carbonate is the most common calcium compound in the world. It is found in rocks, particularly limestone, as well as in pearls, seashells, and eggshells. In fact, the typical eggshell is about 94% calcium carbonate [R, R].

Proponents

Most supplement manufacturers opt in to use calcium carbonate over other salts due to its widespread availability, low price, and extensive medical research. Plus, it contains 40% of elemental calcium, the highest of any calcium salt [R].

Skeptics

On the downside, calcium carbonate is poorly absorbed: only about 20% will pass into the bloodstream from the gut [R].

In addition, calcium carbonate requires an acidic environment to properly dissolve. Thus, people with low stomach acid due to

The post Calcium Salts: Citrate vs Carbonate vs Orotate & Others appeared first on SelfHacked.

What is Iodine?

Iodine is a chemical element which is the heaviest and the least available of the stable “halogens”. In the human body, iodine exists in thyroid hormones and is thus essential for thyroid function [R].

Iodine deficiency affects about two million people and is the leading preventable cause of intellectual disabilities [R].

Essential Roles of Iodine

1) Thyroid Function

The synthesis of thyroid hormones is completely dependent on iodine. They are called triiodothyronine (T3 – three iodine atoms) and thyroxine (T4 – four iodine atoms). This makes iodine a central component of thyroid health [R].

In developing countries, iodine deficiency is the leading cause of low thyroid hormones (hypothyroidism), which can be prevented by correcting iodine status [R].

On the other hand, excess iodine can also be detrimental to thyroid health, so it’s essential to keep its dietary intake in a recommended range (more details below) [R].

2) Childhood and Infant Development

The lack of iodine in the diets of pregnant mothers and small children can have detrimental consequences on their physical and cognitive development [R].

In young children, iodine deficiency results in low stature and a form of intellectual disability called cretinism [R].

In the 19th century, the condition of such children was improved by the addition of thyroid extracts in their diet, but it never improved the development of their intellect, only the body [R].

The other consequence of iodine deficiency is the enlargement of the thyroid gland – goiter [R].

At present, the main method of preventing cretinism and goiter development in children is the introduction of iodized salt into everyday diet [R].

Several studies have shown that the introduction of iodized supplements, mostly iodized salt in the poor areas of Asia and Africa consistently improves the physical and mental condition of children [R].

For instance, a study focused on the effects of iodized salt and other types of iodine supplements in villages of Benin, Africa has shown that children were doing much better with school tasks and tests, compared to the children with low iodine levels [R].

A similar study that was carried out

The post Iodine Roles in Pregnancy, Development & Metabolism + Dosage appeared first on SelfHacked.

What to Monitor on a Keto Diet?

The ketogenic diet is more popular than ever. The diet is extremely low in carbohydrates (usually less than 50 g/day), moderate in protein, and very high in fat. “Ketogenic” refers to the ability of the diet to generate high levels of compounds called ketones that are used as the main energy source instead of glucose [R, R].

The term was first coined by Dr. Russ Wilder of the Mayo Clinic in 1921, who used the diet to successfully treat epileptic children. However, with the introduction of effective anticonvulsant drugs, the ketogenic, or keto, diet fell out of favor with doctors. However, it was and still is used to successfully treat epileptic patients who don’t respond to drugs or surgery [R, R].

The diet has seen a resurgence in popularity in recent decades. Reported benefits range from weight loss and improved blood sugar control to increased energy and mental clarity. Research has backed some of these claims: the keto diet is more effective for weight loss, reducing blood sugar levels, and improving cholesterol and triglycerides than high-protein, calorie-restricted, and even low-fat diets (one RCT of 25 participants, one randomized crossover trial of 17 participants, three RTs of 159 participants) [R, R, R, R, R].

Beyond weight loss, the diet’s therapeutic potential has also been studied in type 2 diabetes, heart disease, brain trauma, Alzheimer’s disease, and cancer, with promising results [R].

While the diet may have multiple benefits, there are concerns that it can cause multiple nutrient imbalances due to its restriction of carbohydrates and its effects on how the body processes certain nutrients.

Important Nutrients

1) Calcium

Calcium is important for bones and teeth, blood vessel function, and muscle and nerve communication [R].

People on long-term keto diets often lose too much calcium in the urine in addition to having acidic urine.

High-fat diets can increase the amount of acid generated by the body, which the kidneys must filter out to

The post 8 Potential Keto Diet Nutrient Deficiencies appeared first on SelfHacked.

The Salt Controversy

People tend to think that a food component is either good or bad, while most of the time the truth is somewhere in between.

Anytime there’s a controversy or a mix of opinions, the good/bad paradigm is usually flawed.

Something can be good in one way and bad in another.

• It could be good for one person and bad for another.
• It could be good in one situation and bad in another.

The reason we think in these terms is that it causes us cognitive strain (or ‘dissonance’) to believe something we’re doing can be both harmful and helpful. We want the benefits, but we don’t want the harm.

Salt is one of those things that have no clear answers but is dependent on the person and dose.

Just like with saturated fat and the controversies surrounding it, people tend to swing between the extremes when it comes to salt, instead of finding the right balance.

How Much Salt Do We Consume?

Salt consists of sodium (40%) and chloride (60%), both essential nutrients needed by your body to function.

The average sodium included in the typical US diet is between 3,400-3,840 mg/day (R, R).

It is estimated that salt intake in paleolithic times was less than 1 g/day (R), much less than our 9.6 g/day in the average American diet (R).

In fact, an article in the Journal of Cancer Detection and Prevention observes that from Paleolithic to modern times, man’s intake of potassium has significantly decreased, while sodium has significantly increased. The Sodium/Potassium ratio has been reduced by about 20X (R).

Where does our salt come from?

• About 75% of our daily salt intake comes from processed foods (R).
• Only 15% comes from knowingly adding salt (ie, cooking and table salt) (R).
• The remaining 10% occurs naturally in whole foods (R).

Salt Intake Recommendations

Major United States health organizations advise limiting our sodium intake

The post Health Effects of Salt: Is It Good or Bad for You? appeared first on SelfHacked.

What Is Vitamin B2?

Vitamin B2, also known as riboflavin, is a vitamin that plays an integral role in the body. It is activated to produce the cofactors flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD), which are necessary for many biological reactions such as those required for breaking down fats, proteins, and carbohydrates [R, R].

Vitamin B2 is essential to maintain the integrity of mucous membranes, skin, eyes, liver, and nervous system. This vitamin is also involved in the metabolism of other vitamins such as B3, B6, B9, and B12 [R].

The main dietary sources of this vitamin include [R]:

• Organ meats
• Poultry
• Fish
• Eggs
• Dairy products
• Broccoli
• Collard greens
• Turnips
• Fortified cereals

Vitamin B2 is also available in supplements for people concerned with their dietary B2 intake or who take it to reduce migraines, prevent cataracts, or maintain healthy skin, hair, and nails, among others.

Snapshot

Proponents

• Essential vitamin
• Effective at improving vitamin B2 deficiency and high blood homocysteine levels
• May reduce the risk of cataracts
• May reduce migraine attacks
• May kill blood-borne pathogens
• May reduce depression
• May prevent bone loss
• May improve cognitive function

Skeptics

• Insufficient evidence for some benefits
• Most people don’t need supplementation
• Repeated supplementation with high doses can be toxic to the liver and retinas
• Has been reported to cause anaphylaxis

Health Benefits

Likely Effective:

Vitamin B2 Deficiency and High Blood Homocysteine

Methylenetetrahydrofolate reductase (MTHFR) is a key regulator of homocysteine (and folate) metabolism. Mutations in the gene that encodes this enzyme cause high blood homocysteine levels (hyperhomocysteinemia), which greatly increases the risk of heart disease by damaging the blood vessels and promoting their hardening and clogging [R, R].

Because riboflavin is required as a cofactor for MTHFR function, deficiency in this vitamin greatly increases blood homocysteine levels. Supplementation with riboflavin is

The post Vitamin B2 (Riboflavin) Health Benefits appeared first on SelfHacked.

What is Calcium?

Calcium is the most abundant mineral in the human body and accounts for about 1-2% of body weight. Each and every cell – in the bones, heart, muscles, and nervous system – need it to work.

Calcium plays essential roles in muscle contractions, blood coagulation, bone and teeth formation, and much more [R].

Only around 1% of total body calcium is found in the blood; the remaining 99% is stored in the bones and teeth [R, R].

Snapshot

Proponents

• Strengthens bones & prevents osteoporosis
• May help prevent colon cancer
• Helps maintain normal blood pressure
• Relieves heartburn
• May prevent pregnancy complications
• Reduces PMS symptoms

Skeptics

• Intake needs to be balanced with other nutrients
• Possibly unsafe in excess amounts
• May increase the risk of kidney stones
• May increase the risk of prostate cancer
• May cause stomach upset
• Reduces iron absorption when taken with meals

Food Sources

The best food sources of calcium are dairy products: milk, yogurt, and cheese [R, R, R].

Non-dairy foods naturally rich in calcium include [R, R, R, R, R]:

• Canned or fresh fish with bones (sardines, sardelles, or even salmon)
• Beef tripe
• Tofu (calcium-set is best)
• Leafy greens (kale, broccoli, sprouts, bok choy, collard greens)
• Nuts (hazelnuts, walnuts, almonds)
• Kidney beans

A healthy and balanced diet should provide most people with all the calcium they need. But some people require more, while others are unable to get enough of this mineral from food. In such cases, supplemental calcium may be a good solution.

As we’ll outline, the balanced intake of calcium along with other nutrients is key to getting the desired benefits while minimizing the risk of side effects.

Benefits of Calcium Supplements

Effective:

1) Heartburn

Antacids made of calcium carbonate are effective and FDA-approved for treating mild indigestion and heartburn [R, R].

2) High Potassium Levels

The post 12 Calcium Supplements Benefits + Side Effects & Dosage appeared first on SelfHacked.

What is Phosphorus?

Phosphorus is the sixth most abundant element in the body after oxygen, hydrogen, carbon, nitrogen, and calcium. It is the second most abundant mineral and makes up about 1% of our body weight [R, R].

Phosphorus is mainly found as phosphate in the body. The terms phosphate and phosphorus are often used interchangeably, although they don’t have the same meaning [R, R]. Phosphorus is an atom, while phosphate is made when phosphorus is bound to oxygen (4 oxygen atoms).

85% of phosphorus in the body is stored in the bones. The remaining 15% is scattered in tissues throughout the body [R, R].

Phosphorus has many important roles [R]:

• Helps build cells, DNA, and proteins
• Crucial for strong bones and teeth
• Vital for energy metabolism, as the “P” of ATP – the “energy currency” of our cells
• Required for muscle contractions and sending out nerve signals
• As the most abundant anion (negative ion) in the body, phosphate helps maintain the acid-base balance (pH)

Blood phosphate comprises a very small part of total body phosphate. Nevertheless, it gives a good estimate of phosphate levels in the body [R].

Phosphorus in the Diet: The Role of Processed Food

Phosphorus is naturally ubiquitous in all foods: meat, fish, eggs, dairy, and vegetables. Milk and dairy products are the richest sources of phosphorus [R, R, R].

A regular Western diet provides between 1,000 and 2,000 mg/day of phosphorus. The average intake of a U.S. adult is around 1,400 mg/day, double the recommended dietary allowance (RDA) of 700 mg/day [R, R, R].

It turns out that the amount of total dietary phosphate is directly influenced by the intake of processed food and beverages. However, this is not due to naturally high phosphorus in these food items. Instead, it’s a result of phosphate salts being used as additives [R].

Manufacturers add phosphates to

The post High Phosphate (Phosphorus): Causes, Effects & Ways to Decrease appeared first on SelfHacked.

What are Nutritional Deficiencies?

You may eat a sufficient amount of food, and perhaps more than you need to. You probably do get your fair share of fruits and vegetables. But there is a good chance you’re not getting enough nutrients.

Sounds a little extreme? Well, according to a study that analyzed 4 popular diet plans, even people who eat five daily servings of fruits and vegetables may not get enough of certain vitamins for optimal health. Most people, for instance, cannot get the healthiest levels of folate and vitamins D and E from recommended diets [R].

Another study found that out of 20 individuals, including both athletes and sedentary people, all of them had at least two or more nutrient deficiencies, the most common being iodine, vitamin D, zinc, calcium, and vitamin E [R].

Why does this happen? Firstly, how and where your food was grown influences its nutritional content. Studies show that the nutritional quality of food has declined over the years due to modern day agricultural practices [R, R].

And if you are older, have digestive problems, take certain medications, or drink coffee or tea, you likely will absorb fewer nutrients from food [R].

Why does this matter? Because even minor deficiencies of critical vitamins and minerals can have harmful effects. They can damage your DNA, accelerate aging, and increase your risk of becoming overweight and obese [R, R].

Below is a list of the most common nutritional deficiencies. The good news is that it’s easy to remedy these issues and get yourself back on track towards optimal health!

Common Nutritional Deficiencies

1. Iron

When it comes to common nutritional disorders, iron deficiency takes the cake. WHO (World Health Organization) estimates that iron deficiency affects more than 25% of people worldwide [R, R, R]!

You are more likely to have an iron deficiency if you are a woman, due to blood loss during menstruation. Pregnant women and children are also at risk due to their increased need for iron [R].

Iron is found in all of your cells. One of its main roles is to transport oxygen to tissues, as a part of hemoglobin in red blood cells

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What is Phosphorus?

Phosphorus is the sixth most abundant element in the body after oxygen, hydrogen, carbon, nitrogen, and calcium. It is the second most abundant mineral and makes up about 1% of our body weight [R, R].

Phosphorus is mainly found as phosphate in the body. The terms phosphate and phosphorus are often used interchangeably, although they don’t have the same meaning [R, R]. Phosphorus is an atom, while phosphate is made when phosphorus is bound to oxygen (4 oxygen atoms).

85% of phosphorus in the body is stored in the bones. The remaining 15% is scattered in tissues throughout the body [R, R].

Phosphorus has many important roles [R]:

• Helps build cells, DNA, and proteins
• Crucial for strong bones and teeth
• Vital for energy metabolism, as the “P” of ATP – the “energy currency” of our cells
• Required for muscle contractions and sending out nerve signals
• As the most abundant anion (negative ion) in the body, phosphate helps maintain the acid-base balance (pH)

Blood phosphate comprises a very small part of total body phosphate. Nevertheless, it gives a good estimate of phosphate levels in the body [R].

Metabolism

Phosphorus is absorbed in the gut, stored in the bones, and removed by the kidneys.

Phosphate in the bones acts as a buffer that responds to specific imbalances. It moves in and out of bones as needed. Bone breakdown releases phosphorus, raising its blood levels. Increased bone mineralization, on the other hand, attracts phosphorus into the bones and lowers its blood levels [R, R].

In adults, kidneys will normally get rid of a fairly constant amount of phosphorus (> 90%). But when the supply is low, kidneys can reabsorb phosphate very efficiently, reducing urine levels down to virtually zero. Also, when there’s phosphate overload, healthy kidneys can rid the body of any excess amounts [R, R].

Apart from the obvious – gut, bones, and kidneys – blood phosphate levels are also controlled by the parathyroid gland. Hormones that affect blood phosphate levels are [R, R, R, R]:

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Sources of Iron

Iron-rich foods include [R, R]:

• meat and poultry, including organ meats like liver, heart, kidney, and blood
• fish, including shellfish and sardines

Plant-based foods that are high in iron in the non-heme form (but may also be high in substances that prevent iron absorption) include:

• pulses, including chickpeas, beans, peas, and lentils
• seeds, including sesame and pumpkin seeds
• green leafy vegetables, including broccoli and kale

Some (not necessarily healthy) foods are fortified with iron. These include flour, grains, cereals, pasta, rice, bakery products, milk and dairy products, chocolate drinks, and infant formulas [R, R].

A number of iron supplements are available in the form of ferrous sulfate, ferrous gluconate, ferrous fumarate, and heme iron. They are indicated for the prevention and treatment of iron deficiency and iron deficiency anemia [R, R].

Adequate Iron Intake

Adults require at least 8 mg of iron per day [R, R].

Women of childbearing age (19 – 50 yrs) should get more iron (around) 18 mg/day, because they lose more iron due to menstrual bleeding.

Infants and children 1 to 3 years require 11 and 7 mg/day, respectively, while children aged 4 – 8 and 9 – 13 require at least 10 and 8 mg/day, respectively, in order to prevent developmental delays and behavioral disturbances [R, R].

Iron Supplementation

If you have iron deficiency anemia, your doctor may prescribe iron therapy [R]. Keep in mind that It may take several months of supplementation to correct iron deficiency.

In many populations, the amount of iron absorbed from the diet is not enough to meet most individual requirements, especially during infancy, intense exercise, and pregnancy, where biological iron needs are the highest [R, R].

If the amount of absorbable iron in the diet cannot be readily improved, iron supplementation is required to prevent iron deficiency anemia. This is often the case for children 6-24 months of age and pregnant women [R, R, R].

Iron supplements are necessary for the rapid treatment of severe iron deficiency anemia in males and females from all age groups

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What is Beta-carotene?

Beta-carotene is a plant-derived pigment (carotenoid). It is a source of vitamin A and an important antioxidant [R].

It is found in many plant products, such as green leafy and yellow-colored vegetables, and orange-colored fruit [R].

Beta-carotene contributes about 30 – 35% of the dietary vitamin A intake in western countries, but in developing countries, it represents the most abundant, and in some instances, the sole source of vitamin A [R, R].

Beta-carotene in Foods

Beta-carotene is found in [R, R, R, R]:

• Fruits (apricots, peaches, persimmons, melons, citrus, tomatoes, etc.)
• Green vegetables (spinach, broccoli, parsley, collard greens)
• Orange tuber vegetables (carrots, sweet potatoes)
• Animal tissues and products (salmon, egg yolk, butterfat)

Studies suggest that the absorption of beta-carotene from plant sources ranges from 5% to 65% in humans [R]. This depends on many different factors, such as the fat and fiber content of the food. Fat has a positive, while fiber has a negative effect on beta-carotene bioavailability [R, R, R, R].

Steaming increases the available of beta-carotene, but prolonged boiling has a negative effect [R].

Beta-carotene Supplements

Beta-carotene can also be obtained from supplements. However, whenever possible, you should aim to acquire your beta-carotene from your diet in foods such as fruits and vegetables. That’s because fruits and vegetables also contain multiple other healthy ingredients that have beneficial effects on the body.

When using supplements, bear in mind that they may contain different ingredients, and discrepancies are often found between labeled and actual ingredients or their amounts [R].

In addition, excess amounts of beta-carotene can have negative effects on health, especially in people who smoke or consume alcohol.

Always consult with your doctor before taking supplements.

Beta-carotene: The Good

1) It’s An Antioxidant

Similar to other

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What is Chromium?

Chromium (Cr) is an essential micromineral, meaning that our body needs it in tiny amounts. It’s fairly easy to meet daily needs with a diet (mainly from grains) (R).

Chromium is safe for human consumption in the form of supplements, and scientists have been researching its beneficial effects on blood sugar control (R).

Health Benefits of Chromium

Likely Effective:

1) Chromium Deficiency

Oral and injected chromium are safe and effective treatments for chromium deficiency, which can cause insulin resistance, high blood sugar, and nerve damage. In practice, this condition is limited to patients on intravenous nutrition who don’t get adequate chromium supply [R].

Possibly Effective:

2) Diabetes

According to a review of clinical trials, chromium increases insulin function and helps prevent type 1, type 2, gestational, and steroid-induced diabetes (R).

A meta-analysis of 25 clinical trials concluded that chromium, both alone or in different combinations, can significantly improve blood sugar control. Chromium picolinate showed the best results. A smaller meta-analysis from 2016 (13 studies) came to the same conclusion [R, R].

On the other hand, a meta-analysis of 14 clinical trials and 875 participants found no significant effects of chromium on blood glucose and hemoglobin A1c levels (R).

3) Blood Lipids

In the above meta-analysis of 25 trials, chromium picolinate also significantly reduced blood triglycerides and increased HDL cholesterol [R].

In 120 children with high cholesterol, a combination of chromium picolinate and glucomannan significantly reduced total and LDL cholesterol but didn’t change HDL and triglycerides [R].

On the other hand, chromium chloride failed to improve the blood lipid profile in 47 menopausal women [R].

Insufficient Evidence:

No valid clinical evidence supports the use of chromium for any of the conditions in this section. Below is a summary of up-to-date animal studies, cell-based research, or low-quality clinical trials which should spark further investigation. However, you shouldn’t interpret them as supportive of any health benefit.

4) Weight Loss

In 37 patients with type 2 diabetes, chromium (Cr) picolinate supplements improved blood glucose control

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What is Niacinamide?

A Variation of Vitamin B3

Vitamin B3, also known as niacin, consists of two forms: niacinamide (or nicotinamide) and nicotinic acid. Although both molecules compose vitamin B3, they affect the body in different ways [R].

This article will only cover niacinamide.

How It Works

Niacinamide is needed to make NAD+/NADH and NADP+/NADPH, which slow aging and support cell repair, immune function, and energy use in the body [R, R].

Snapshot

Proponents:

• Fights skin inflammation, acne, rosacea, and psoriasis
• Reduces dark spots and skin aging
• May prevent skin cancer
• May help with diabetes
• Lowers high phosphate levels
• May improve arthritis

Skeptics:

• Mild skin adverse effects (itching)
• Mild oral adverse effects (nausea)
• May lower blood platelets

Food Sources

Niacinamide is a water-soluble vitamin that can be found in animal products (such as meat and poultry) and non-processed cereals; it is also available as a supplement [R].

Best food sources of niacinamide [R]:

The body can also make niacinamide from the essential amino acid tryptophan, but it takes 60 mg of tryptophan to produce only 1 mg of niacinamide [R].

Niacinamide Benefits

Likely Effective:

1) Niacin Deficiency/Pellagra

Symptoms of a mild niacin deficiency include [R]:

• Indigestion

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What is Ubiquinol?

Ubiquinol is the reduced form of coenzyme Q10, a compound that mitochondria need to make energy. It’s also a strong antioxidant that protects cell membranes and keeps them stable, while helping prevent LDL cholesterol from oxidizing [R].

The body naturally produces ubiquinol, which supplies about half of the needs. The other half comes from food. Meat (especially the heart), fish, and shellfish are excellent sources of ubiquinol. It’s also found in eggs, dairy, and vegetables, but in much lower quantities [R, R, R, R].

Organs with the highest energy demand in your body have the highest levels of CoQ10. These include the heart, brain, kidneys, muscle, and liver – all of which contain many mitochondria and use a vast amount of energy [R].

Low CoQ10 levels can be caused by many different conditions and nutrient deficiencies. In these cases, the body’s ability to make CoQ10 is impaired or CoQ10 is used up faster than it can be replaced, requiring supplementation [R].

CoQ10 is commonly supplemented to help improve diseases that involve mitochondrial dysfunction and increased oxidative stress such as fibromyalgia, chronic fatigue syndrome, diabetes, and heart disease [R].

Snapshot

Proponents:

• A more active form of CoQ10
• Has powerful antioxidant benefits
• Improves heart health
• Reduces fatigue
• Improves fertility

Skeptics:

• Poorly absorbed without fat or oil
• More expensive than ubiquinone
• Possible interactions, especially with blood thinners

Ubiquinol vs. Ubiquinone

CoQ10 is mainly found in two forms in the body: ubiquinone and ubiquinol. Ubiquinone is the oxidized version in the body that is recycled (reduced) back into ubiquinol. Ubiquinol is primarily responsible for the antioxidant benefits of CoQ10 [R, R].

Ubiquinol and ubiquinone work together in the mitochondria to shuttle electrons and help generate energy in the form of ATP [R].

Between 90% and 98% of the total CoQ10 in the blood is in the form of ubiquinol, with only a small percentage found as ubiquinone. Both forms are carried around the body by LDL and HDL

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What is Vitamin B1 (Thiamine)?

Thiamine, also known as Vitamin B1, is essential for every tissue in the body. It is a cofactor for enzymatic reactions in the skeletal muscles, heart, liver, kidney, and brain (R).

Ingested Vitamin B1 from food and dietary supplements is absorbed by the small intestine through active transport at nutritional doses and by passive diffusion at pharmacological doses (R).

Most dietary Vitamin B1 is in phosphorylated forms, and intestinal phosphatases hydrolyze them to free thiamine before the vitamin is absorbed. Humans store thiamine primarily in the liver, but in very small amounts (R).

Snapshot

• Vital for metabolism
• Boosts the Immune system
• Supports brain function
• Helps digestion
• Protects the heart

Functions & Benefits of Thiamine

1) Metabolism

The body needs Vitamin B1 to make ATP, the body’s main energy-carrying molecule.

Thiamine helps in the conversion of carbohydrates into glucose, which is the preferred source of energy that the body runs off of to keep your metabolism running smoothly. It also helps break down proteins and fats (R).

Thiamine is specifically needed for a system of enzyme reactions called pyruvate dehydrogenase, which works to metabolize sugars that we eat (R).

Sugar Metabolism

Thiamine (as thiamine diphosphate, the main active form of the vitamin) is essential to glucose metabolism [R].

The proportion of people with type 1 or type 2 diabetes who have low thiamine ranges from 17% to 79%. Studies have found that increasing Vitamin B1 intake decreases the severity of symptoms associated with early-stage diabetes (R).

2) Immunity

Like other B-complex vitamins, Vitamin B1 is sometimes called an “anti-stress” vitamin because it may strengthen the immune system and improve the body’s ability to withstand stressful conditions (R).

Giving rats a Vitamin B1 blocker caused a significant decrease in immune system function (R).

3) Brain

Previous studies have reported low levels of thiamine and pyruvate dehydrogenase dysfunction in patients with ataxia, a condition that causes loss of movement. Long-term treatment showed significant improvements (R).

Vitamin B1 appears to help with the development of the myelin sheath, a coat that

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What is Niacin?

Vitamin B3 exists in two different forms: nicotinamide and nicotinic acid – sometimes collectively termed “niacin”. This vitamin is essential for the nervous system, digestion, skin health, and more (R).

A variety of whole and processed, fortified foods contain significant amounts of niacin. Deficiency is rare in the western world and usually limited to chronic health conditions. On the other hand, people from poor regions may lack this vitamin due to general malnutrition [R].

Health Benefits of Niacin

Likely Effective:

1) Blood Lipids

Niacin can improve blood lipids in multiple ways. A solid body of clinical evidence confirmed its potential to:

• Decrease LDL cholesterol (R, R, R, R, R)
• Increases HDL cholesterol (R, R, R, R, R)
• Decreases triglyceride levels and total cholesterol (R, R, R)

Based on these results, the FDA approved prescription niacin products for irregular blood lipids (dyslipidemia). These products typically come in doses of 500 mg or higher. On the other hand, dietary supplements contain 250 mg or less and thus may not have significant effects [R].

Niacin can improve blood lipids in patients with metabolic syndrome and also HIV/AIDS-related dyslipidemia [R, R, R].

Despite its potential to improve blood lipids, niacin doesn’t seem to prevent heart disease or reduce mortality (more details to follow) [R, R].

2) Niacin Deficiency/Pellagra

Symptoms of a mild niacin deficiency include [R]:

• Indigestion
• Fatigue
• Canker sores
• Nausea

Severe niacin deficiency causes pellagra, which manifests with dermatitis, diarrhea, and dementia (known as the “three Ds”) [R].

Niacin (500-1000 mg daily) can resolve the symptoms within one week; it’s FDA-approved for the prevention and treatment of pellagra. Nicotinamide may be preferred over nicotinic acid because it doesn’t dilate the blood vessels and cause face flushing [R

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