21 Health

One should drink to replenish lost water due to sweat but not over drink during athletics to prevent sodium depletion.

“Practice hydrotherapy: First thing in the morning, drink 32 ounces of very cold water on an empty stomach. Don't eat breakfast for at least 30 minutes. The cold water will force your body to raise its core temperature, thereby stimulating your metabolism and excreting any excess water. You may find that you lose two pounds the first month you try this. If you want to take it a step further, do the same thing at lunch.”^[1377]

Reduces aging. Those with urinary/kidney ailments, consuming above normal amounts of water should partly use distilled water to avoid excess toxins/minerals.

Use only aged tap water, that is water whose chlorine has boiled off to maintain intestinal bacteria for proper digestion. Chlorine kills friendly bacteria and can destroy some digestive enzymes.

Raw Sugar
♠

After the age of 40, one should avoid raw sugar, or sweetened cereals or fructose products.

Raw sugar worsens acid reflux, GERD, and esophagitis as the stomach content becomes more harmful to esophageal membranes.

Leads to fatigue due to insulin depletion and the aging of internal organs due to early diabetic symptoms and acid build-up.

Avoid sweetened cereal. Shredded wheat is ok.

Enzymes
♥

After the age of 40 body enzymes decline reducing nutritional absorption. Supplementation can increase nutritional effectiveness of food by over 3x.

Prevents spinal deterioration, back and neck pain, lactose intolerance, insomnia, and GERD by increasing protein breakdown into amino acids for nutritional absorption.

Reduces leaky gut syndrome by fully digesting food reducing lupus, rheumatoid arthritis, and some allergies.

This is an alternative to vitamin supplementation provided the rest of the diet has ample nutrition. Minerals must still be taken if the diet is deficient.

Living foods have more enzymes. Sprouting seeds (sprouts) have more enzymes.

Cut enzyme tablets to minimum that is effective, as ones own enzyme-producing capacity may re-ignite with supplements.

Pancreatin 5X – 200 mg
Bile extract – 150 mg
Malt Diastase – 60 mg
Bromelain – 10 mg
Papain – 30 mg
Cellulase – 20 mg
Amylase – 10 mg
Protease – 10 mg
(Betaine Hydrochloride – 5 mg: assists stomach acid)

Supplement if having a cooked meal and occasionally at night before going to sleep on an empty stomach.^[1378]

Reduces fatigue by helping with production of RBC.^[1380] Bleeding in elastic tissues of the body indicates deficiency.
Vitamin C (G. kolla – glue) plus A (G. gennan – produce) make collagen and thus, cartilage.^[1381]

Supplement with natural source Beta-Carotene preventing the risk of Vitamin A overdose.

Absorbed in the small intestine and partially destroyed in the stomach so don’t break gel capsules when supplementing.

B₁
Thiamine

Prevents beriberi, weakness in limbs, impairment of nerves and heart causing, digestive irregularities, and loss of appetite.

Prevents numbness, tingling in arms and legs, mental loss, confusion, nervousness, headaches, and poor concentration.

Occurs in whole grains, meat, fish, and vegetables. Water soluble and lost in processed food like white rice. Brewer’s (same as nutritional) yeast is a great source of A and B vitamins.

B₂
Riboflavin

Maintains mucous membranes, forms RBC, and metabolizes carbohydrates. Helps cells manufacture glutathione that protects the eyes from sun damage, specifically cataracts.

Produces energy from fat, carbohydrates, and protein. Changes B₆ into a vitamin the body can use. Changes tryptophan into niacin as opposed to serotonin.^[1382]

Reduces cracking lips. Reduces migraine headaches with 400 mg/day.^[1383] Riboflavin moves electrons derived from food along the cells’ electron transport chain releasing energy by producing ATP.^[1384]

Note: Riboflavin is destroyed by light so milk in cartons will have more than transparent bottles.

Nutritional yeast, which is the same as brewer’s yeast.

Symptoms of deficiency include a lack of yellow-green pigmentation in the urine.

10 mg/day prevents headaches for those predisposed to this disorder in my experience.

Prevents pellagra, skin lesions, gastrointestinal, and nervous disorders. Supports Eicosanoid^[1385] synthesis. Tryptophan produces Niacin or serotonin. Serotonin enables sleep and less anxiety. Niacin supplementation leaves more tryptophan for conversion into serotonin, improving communication between brain and stomach, calming stress related acid production/GERD.

Niacin dilates capillaries, which causes a red flush near the skin surface. If toxins have built up in these capillaries there will be an itchy feeling because of the release of histamine to bring in white blood cells to remove the toxins.

When taken in quantities of 50 mg or more one will feel hot, and possible skin itching and the "red flush". One can drink a lot of water to wash it out of the system, but this defeats the purpose.  I usually take 1/4-1/2 tablet of a 100 mg tablet (supermarket available quantity) to keep the dosage under 35 mg, which is a
recommended daily maximum. Nevertheless the full 100-mg. dosage is very effective.

Reduces arthritis and increases joint mobility.^[1386]

The flush from Niacin is an indication of toxin presence caused by histamines released by afflicted cells. As one cleanses, the flush diminishes. Also, the flush is part of the curing process so Niacinamide and other deviant versions that remove the flush, are less effective at reducing cholesterol.

Anti-depressant, stress, fatigue, apprehension, headache, hyperactivity, and prevents insomnia when taken before going to bed (25 mg.). Assists in memory retention.

The anti-depressive effect is due to the flushing which like a fever causes the body to produce prostaglandins. These provide lucidity for those with schizophrenia.^[1387] There is an anti-inflammatory effect here that reduces depression as well as arthritis.^[1388]

HCL precursor.

REDUCES DIASTOLIC BLOOD PRESSURE by cleansing arteries. 100 mg/day for fast reduction of LDLs i.e. increasing the HDL/LDL ratio. Take 50 mg. at a time after two meals in the day. 25-35 mg/day is a good level for maintenance.

Niacin will definitely lower LDL cholesterol and improve cardiovascular health, but one should start with a low dosage.  Niacin is as powerful as prescription drugs given to heart patients. Take it at night to inhibit LDL cholesterol production, which is greatest then.

Niacin also improves memory and thinking ability.

Lean meat, whole grains, rice. The intestinal tract can convert tryptophan from eggs and milk into niacin! Resistant to cooking. B₁, B₂ (riboflavin), and B₃ are coenzymes in the metabolism of sugars. Brewer’s yeast. Marmite is a spread that contains yeast and is filled with B vitamins.^[1390]

Niacin is dangerous in very large doses of 1500 mg where it causes liver damage since the liver is unable to remove the excess toxins. Drink lots of water to flush the liver and kidneys if one suspects a Niacin overdose.

Timed release versions of Niacin should be avoided as they have been implicated in liver disease by plugging up liver ducts causing fluid backup and jaundice.

Works by increasing the electrical charge on RBCs so they repel each other and thus flow better through capillaries. Niacin also prevents their clumping and reduces the sludge effect.^[1391]

Niacin also widens the capillaries permitting larger blood flow of nutrients to fat cells near the skin. This energy activates them to release histamine to get rid of toxins that may have accumulated.^[1392]

Similar to coenzyme-A. Promotes metabolic reactions for growth and improved digestion.
Supports synthesis of hormones and the adrenal gland. Counters whiplash and herniated disk/muscle related problems. Containing Calcium, B₅ benefits bone development and restoration.

Pantothene at 900 mg/day before going to sleep stops LDL cholesterol production. Pantothenic acid and Calcium Pantothenate do not have this effect.^[1393]

Adrenal stabilizer. Anti stress, anti-depression-tension-dizziness-quarreler,
calmer downer, and relaxes the jaw fighting TMJ^[1394] with B₆.

Reduces diastolic blood pressure. Take at nighttime with Niacin.

Improves hair thickness and reduces hair loss along with zinc.

Pantothenic acid increases cholesterol production to increase synthesis of hormones so take during the day and not at nighttime when one wants to suppress cholesterol production with Niacin.

Early onset of gray hair indicates a lack of pantothenic acid or its absorption. Contained in liver and soybeans. Brewer’s yeast. Due to the calcium benefits as well, B₅ is one vitamin supplement we can take every day. Recommend 50-70 mg before going to sleep. Some brands contain dicalcium phosphate and magnesium stearate to enhance the calcium uptake.

B₆
Pyridoxine Hydrochloride
Antioxidant
§♥♠
4 mg^[1395]
10-50 mg divided doses^[1396]

>50-100 mg over several months may cause sensory nerve damage^[1397] Overdose:
Neurologic damage: ‘Headache, itching, sleepiness, and sensory neuropathy have been reported... Pyridoxine neuropathy is characterized by numbness and impairment of the sense of position and vibration of the distal^[1398] limbs, and a gradual progressive sensory ataxia^[1399]. Overdose syndrome is usually reversible with discontinuation of pyridoxine at the first appearance of neurologic symptoms. Residual symptoms have been reported in patients taking more than 2 grams per day for extended periods. Daily doses of 100mg or less are unlikely to cause problems although problems with doses as low as 50 mg have been reported.’^[1400]

Breaks down fats! Forms amino acids into body tissues, hemoglobin, norepinephrine,
neurotransmitters, and serotonin. Supports the immune system. Strengthens gums/teeth and reduces mouth pain. Deficiency signs are a sore mouth and tongue.^[1401] Converts homocysteine to the harmless cystathionine preventing the oxidation of cholesterol with Folic acid and B₁₂.

Increases production of Betaine HCL for better digestion. Improves colon health and reduces flatulence due to better digestion. Avoid supplementing if one has GERD as increased acid production will increase chest pain.

Reduces homocysteine levels significantly with B₉ and B₁₂.

Overdose headaches can be mitigated by magnesium which facilitates B₆ uptake into cells.

Anti-anxiety, anti-nervousness, anti-depressive. Prevents nervous exhaustion. Prevents convulsions.
Stimulates eicosanoid^[1402] synthesis. Also helps in fighting TMJ. Deficiency aggravates or leads to mood disorders, irritability, depression and drowsiness. Now you may ask, "WHY is B6 linked so much to our moods?" The reason is that Vitamin B6 aids the amino acid, L-tryptophan in its synthesis of serotonin.

Improves memory. Increases dream recall.

Prevents seborrheic dermatitis—a scaly inflammation of oily skin and dandruff.

Deficiency in Vitamin B₆ explains dandruff, eczema and sleep problems.^[1403]

Prevents skin rash and other food allergies by improving digestion of large molecules of fat and protein, preventing their entry into the blood stream as antigens. HCL precursor.

Abundant in cereal grains. Also in chicken and red meat, nuts/sunflower seeds, bananas, tomato sauce, artichokes, sweet potatoes, and a small amount in fish. Works with coenzyme Q₁₀ in mitochondria of cells to supercharge immune system. Brewer’s yeast. This is a MUST supplement for most to reduce heart disease, DEPRESSION and SLUGISHNESS.

Requires Magnesium to properly enter cells of the body.

B₉
Folic acid
§
400 mcg^[1404] Max!

Supports formation of heme, the iron-carrying component of hemoglobin in red blood cells. Supports maturation of RBC and WBC, specifically in RNA/DNA synthesis. Particularly important for pregnant women.
Reduces risk of breast and colon cancer. Fights arterial aging with B₆ and B₁₂!
Reduces dark circles under the eyes. Coenzyme A with Vitamin C and B₁₂.

Overdose at more than 1500 mcg/day may cause loss of appetite, nausea, flatulence, abdominal distension and folacin crystals in kidney. One of the symptoms of folacin crystals in the kidney is frequent urination.

Folate (B9) is found in lots of fortified foods, including cereals, breads, and pastas! Folic acid overdose >1000 mcg/day causes nerve damage and resembles the symptoms of Vitamin B₁₂ deficiency that is neural damage.^[1405]

Deficiency causes agitation, moodiness, headaches, depression, fatigue, and lower libido.
Converts homocysteine that clogs the arteries into methionine, which builds proteins.^[1406] Reduces restless leg syndrome, which is associated with anemia.

Produces brain communication medium PS (Phosphatidylserine) with Vitamin B₁₂ and Omega-3. Reduced memory observed at 742 mcg.^[1407]

Overdose at more than 1000 mcg/day may mask nerve damage if deficient in B₁₂.

Another symptom of excess folacin is uricosuric, excessive amounts of uric acid in the urine, which can lead to gout (uric acid crystallization in joints) and kidney stones. Above 15,000 mcg causes anxiety, digestive problems, insomnia, skin reactions, and seizures.

Leafy green vegetables, i.e. foliage, Asparagus, artichokes, black-eyed peas, sunflower seeds, apple, lima beans, soybeans, avocado, spinach, broccoli and lesser amounts in banana and oranges. Brewer’s yeast. Folic acid is a growth factor for bacteria, and is also produced by bacteria.^[1408] Antibacterial sulfa drugs^[1409] work by interfering with production of folic acid in the body, stopping bacteria growth, but also having the side effect of causing anemia.

Folic acid like Vitamin B₆ has adverse effect in excessive dosages. Folic acid is simply harmful at levels exceeding 400 mcg per day.


Folate content of cereals is extraordinarily high, ¾ cup contains 807 mcg.^[1410] A cereal binge of 5 cups provides 2370 mcg of folic acid, reducing memory, increasing anxiety and digestive disorders.

B₁₂
Cobalamin

10 mcg <40yr
25 mcg >40yr <50yr
50 mcg >50yr
800 mcg^[1411]

With folate (folic acid) supports DNA production and hence blood cell division. Deficiency causes anemia, heart palpitation, sore mouth and tongue.^[1412] Stored in the liver for five years preventing deprivation.^[1413]

Reduces homocysteine levels significantly in combination:
B₁₂ 400 mcg 5000%
B₉ 1000 mcg 240%
B₆ 10 mg 500% DRA.^[1414]

B₁₂ and B₉ Folate convert cholesterol into the useful methionine.

Helps concentration and memory. Prevents stupor, depression, insanity, dementia, and Alzheimer's disease. Produces fatty acids in the myelin sheath that surrounds nerve cells.

B₁₂, Folic acid, and Omega-3 help the body produce Phosphatidylserine, a fat that facilitates communication amongst brain cells.^[1415]

1.5 mg/day increases melatonin production in the evening before going to sleep. Melatonin is a powerful antioxidant entering cells, preventing damage to mitochondria and DNA. The Pineal gland produces melatonin that increases the lifespan by 25%.^[1416]

Found in salmon, tuna, red meat, eggs, enriched bran or wheat cereals, and dairy products. The body poorly absorbs B₁₂ after age fifty, thus supplements help.
Often folks displaying symptoms of Alzheimer’s are suffering from B₁₂ deficiency instead.^[1417]

Poorly absorbed by the stomach so sublingual absorption under the tongue works well. Preference to enteric-coated or time-release forms for digestion in the small intestine. Combination with Calcium increases operation in the body.^[1418]

C
Ascorbic acid
Ester C™
Antioxidant
§
100-200 mg 4x/day^[1419]

500 mg/day 4x/day for muscle and joint healing

Reduces fatigue by supporting adrenal glands. ACE, Vitamins A, C, and
E together, strengthens the immune system.^[1422] Stabilizes the cartilage with Vitamin E.^[1423] Reduces arthritis symptoms.

Large doses wash out B₁₂ and Folic Acid so supplement the others or reduce Ester C accordingly.^[1424] Doses of 1000-5000 mg might contribute to kidney stones and impaired immune system.^[1425] I think this would only be the case with high amounts of calcium consumption and low magnesium.

D
Calciferol
600 IU^[1426] age >70
400 IU^[1427] age <70

Prevents rickets, defective bone growth. Improves intestinal calcium absorption and reduces the urinary excretion of calcium by assisting the deposit of calcium on the bones.

Similarly Rickets contributes to skeletal or spinal deformity. Perhaps this is a precursor to GERD where Vitamin D like Amino Acid deficiency contributes to intervertebral disk lesions. Disk lesions cause neuroendocrine excess HCL production.^[1428]

Over consumption of Vitamin D with calcium, i.e. milk will increase arteriosclerosis, since the body will over absorb the calcium into the arterial walls.

Works with Lysine for Calcium absorption. Plays a role in hair growth.

With Calcium Magnesium citrate prevents arteriosclerosis by better processing of the Calcium.

Fat-soluble alcohol.
UV light falling upon
7-dehydrocholesterol produces ‘D’. Also in milk and fish oils. Stored in fats. Excess is toxic with symptoms of weakness, fatigue, loss of appetite, nausea, vomiting, and yellow spots.

E
Tocopherol

Mixed Tocopherols
Antioxidant
§£

200 IU^[1429]
Or consume soy products.

Like vitamins A and D, stored in the liver, so excesses are eventually used.

Protects unsaturated fats, tissue membranes in the body from oxidation by peroxides and free radicals. Deficiency results in muscular weakness and absorption of fertility tissue. Improves circulation, reducing muscle pain/weakness. Antihistamine effects.
Anti-inflammatory suppressing cartilage breakdown and stimulating cartilage growth.^[1430]

Mixed Tocopherols especially containing the d-Gamma tocopherol were more effective at reducing platelet aggregation than d-Alpha tocopherol (Vitamin E).

High dosages above 400 IU were shown to increase death in people over 60. The likely cause is hemorrhage stroke.

Provides better natural protection from the sun than suntan lotion. Take one before going outside instead of putting toxins on the skin.

Decreases joint stiffness, prevents breast cancer^[1433], stabilizes the heartbeat. Makes platelets less sticky and less likely to clot reducing stroke and heart disease.
Helps keep skin young looking.
Helps with synthesis of good eicosanoids, that in turn help produce keratin for the hair and nails and elastin and collagen for the skin.^[1434]
Reduces dry skin and flaking. Reducing wheat cereal consumption may also reduce joint pain.

“The greater the ratio of omega-6 to omega-3 fatty acids in your diet, the greater the likelihood of overproducing “bad” eicosanoids”^[1435] The ratio of omega-6 to omega-3 fatty acids should be no higher than 4:1.

Reduces depression significantly. Improves neuron electrolytic communication. Prevents Alzheimer’s disease as well as other brain degenerative disorders.
Maintains alertness and other mental functions. See Fish Oil below for other properties.

Excess Omega 6 is stored in cells leads to excess GLA that gets processed into AA – Arachidonic Acid and bad Eicosanoids when one is not taking EPAs from fish oil that inhibits the Delta 5 Desaturase conversion of GLAs into AAs.^[1436]

Similarly, carbohydrate loading increases insulin, which activates the delta-5-desaturase enzyme, opening the pathway to bad AAs.^[1437]

Avoid synthetic CLA because it increases insulin resistance, unlike its natural sources, which offer cancer protection.^[1438]

H
Biotin
(B vitamin)

300 μg – 5 mg

Helps with food metabolism and release of energy, specifically the formation of fats and utilization of CO₂. Also improves hair follicle health and hair growth when taken at 5 mg.^[1442] Other sources recommend 2-3 mg.^[1443] “Enhances the performance of insulin, the hormone that plays a critical role in helping your body incorporate blood sugar.”^[1444]

Deficiency produces fatigue, lack of appetite, depression, and muscle pains. Assists in the processing of amino acids with other B vitamins.

Stimulates production of HCL along with Niacin and Vitamin B₆.

Promotes hair and scalp health and in some cases prevents hair loss and gray hair.

Chemically similar to Lipoic acid and may compete for transport across cell membranes.^[1445]

Water-soluble nitrogen containing acid in cooked egg yolks^[1446], brewer’s yeast, liver and soybeans.

Supplement with 300 micrograms divided throughout the day to balance sugar cravings.

Produces keratin, a tough, fibrous, insoluble protein that makes up skin, hair, and nails.

K
Menadione
Naphthoquinone
Phylloquinone

Supports blood coagulation ability. Reduces blood-clotting time. Helps in building bone and bone density, reducing the chance of hip fracture in women.

“Vitamin K is needed to form the protein osteocalcin, a substance that attracts calcium into the bone matrix.”^[1447]

Fat-soluble compound found in plant leaves in chlorophyll. Seaweed is a good source of vitamin K.

With magnesium, prevents hypertensive properties of calcium.

Nori Seaweed, laver,^[1448] purple – 1385 µg/100g

Seaweed, laver, green – 4 µg/100g

Broccoli – 270 µg/100g

Supports neurotransmitters such as serotonin and acetylcholine.

Water-soluble vitamin without side effects. Obtained from grains in the form of phytic acid. Lecithin, which is often obtained from soybean oil, is a good source.

Member of the phospholipids (fats) that support cell membrane structure and acetylcholine supports nerve function and treats manic depression, ataxia, chorea, tardive dyskinesia, and Alzheimer’s.

B vitamin class since found in similar foods: wheat germ, soybean oil, egg yolk, and lecithin.

3 TBSP/day for 1350 mg Choline to stop balding and cluster headaches

Helps with nutritional absorption since it enables fat solubility in water (emulsification). Lecithin helps the liver (the liver regulates the metabolism) produce better bile that can carry fatty substances to the small intestine for better digestion. Lecithin increases the nutritional absorption of fat-soluble vitamins. Gallstones are an indication of inadequate lecithin in the diet.

Lecithin is deficient in phosphatidylcholine for elevating brain choline levels.

Lecithin contains phosphatidylserine (PS) that conserves memory as we age and reduces depression!^[1452] Lecithin deficiency causes depression!

Helps with production of stomach acid (HCL). Lecithin contains choline.

Recommend drinking soy lecithin each morning, about ¼ cup.^[1453]

Dissolves cholesterol, triglycerides, and other lipids. Take with magnesium to increase the effective removal.

Facilitates communication between brain cells.

Improves memory.

Found in Lecithin, soy rice, egg yolks, and green leafy vegetables. Produced from B₁₂, Folic acid, and Omega-3.

Coenzyme Q-10
CoQ10
Ubiquinone

100 mg/day 2x/day at age 50+

Found in high concentration in the heart.

91% success rate in treating Congestive Heart Failure.^[1454] Reduces platelet stickiness and oxidation of LDL cholesterol.

Provides heart cells with energy to pump better, permitting the heart to return (reduce) to its normal size.

Deficiency is indicated by chest pain (angina), irregular heartbeat, mitral valve prolapse, gum disease or fatigue.

Strengthens collagen tissues in the gum line as it does with heart muscle.

Reduces blood pressure.

Increases kidney Creatinine (29%) and Urea (9%) clearance, reversing the need for dialysis in end-stage renal failure.^[1456]

Protects against atherosclerosis, an arteriosclerosis (thickening of artery walls, accumulation of calcium, loss of elasticity, reduction of blood flow), characterized by the deposition of fatty substances in and fibrosis (excessive fibers of connective tissue) on the inner layer of the arteries^[1457]

Produced by the body from B Vitamins. Found in garlic and sardines, salmon, mackerel, rice, wheat bran, and beef heart.^[1458]

Start supplementing after age 50 when the body is less able to produce CoQ10.

“‘Statin’ drugs work by inhibiting liver enzyme HMG CoA reductase, which acts to help the liver synthesize cholesterol. This same enzyme is also involved in the synthesis of CoQ10, a vital nutrient that’s required for proper heart function. A 1993 study in the Journal of Clinical Pharmacology found that the use of statin drugs reduced CoQ10 levels by an average of 40 percent after three months of use. Other studies have found CoQ10 depletion effects. In one study, 100 mg per day of supplemental CoQ10 reversed this effect, strengthened the heart and reduced stress. For maximum circulatory and heart benefits, a full-body massage is recommended.”^[1459]

Prevents arthritis with other minerals. Enhances use of calcium magnesium, phosphorus and vitamin D in bone formation.

Found in vegetables, fruits, and nuts.

Calcium
§
500 mg with Vitamin D and Vitamin C.

Fluoridated water reduces amount of supplementation as it helps calcium adhere to bones.

RAO 1000-1200 mg. at 500 mg. max dosages.^[1460]

Take before aerobic exercise to preempt joint damage with less risk of high blood pressure.

Avoid over supplementing if you have high blood pressure especially at night.

Rebuilds bones with adhesive vitamin D, reduces PMS, blood pressure reduction and increases muscle calmness. Deficiency results in joint clicks and pains, muscle cramps, spasms, periodontal disease, osteoporosis, and high blood pressure.

The following nutrients increase the absorption of Calcium: Glucose by 20%, Lysine 250 mg, Magnesium, A, B6, D.^[1461] Also Phosphorus, an acid environment in the stomach (Vitamin C), and lactose aid absorption.^[1462]

Calcium is the hardening material in arteriosclerosis so one should avoid excess.^[1463] Calcium reduces colon cancer by binding with fats, bile acids, and digestive fluids from the liver, so supplementation after consuming red meat is a safety net.^[1464]

One should take ~500 mg Magnesium one hour after ~600 mg. calcium to get the ideal benefit of both in cleansing the body of colon toxins and arterial cholesterol buildup, as well as supporting cartilage and bone growth, as well as reducing blood pressure. Also Magnesium is a calcium channel blocker to calcium’s constricting effect on arterial walls.

Low levels result in emotional irritability, anxiety, numbness, tenseness, insomnia, and nervousness. Low levels can also result in depression.

Calcium accumulates in the body so do not over supplement.
The body consumes the excess by stopping supplements over time.

Meat depletes Omega 3 and Calcium from the body, which may lead to depression. Taking Calcium and Omega 3/6 reduces these depressive effects. Calcium binds with saturated fats in the intestines for excretion, resulting in a 10% drop in harmful LDL cholesterol.^[1465]

Requires an acidic medium for maximum absorption. This can be from a glass of fruit juice or Vitamin C supplement.

At 3000-8000 mg. causes high blood pressure, nausea, diarrhea etc.^[1466] Could also lead to kidney stones, yet with an increase in the↑Ca:Na ratio ↓hypertension risk declines.

Calcium can increase blood pressure so supplement only with greens at lunch or before exercise but not before going to sleep. Magnesium during exercise will help its absorption and exercise accommodates the increase in blood pressure.

Best absorbed at bedtime with Vitamin C supplementation. Requires stomach acid to absorb so chewing before swallowing will increase absorption. Contained in dairy products, tofu, kelp, leafy green vegetables, soy milk, parsley, almonds, watercress, whole grains, salmon, sunflower seeds, and brewer’s yeast. Calcium constitutes 60% of bone mass. Citracal Plus with Magnesium® contains a potent form, though deficient in Phosphorus which is in high protein foods. Magnesium and Calcium are better consumed separate as they each block each other’s absorption to some degree. Ground flaxseed is also rich in Calcium and a helping spoon taken before going to sleep works well. Calcium phosphate forms work well.^[1467] Magnesium citrate to Calcium in a 1:1 - 2.4:1 ratio should accompany any Calcium supplement. At 3:1 (Mg:Ca) ↓Ca absorption.

Take it at night with Vitamin C for a better sleep and reducing depression. Also reduces cramps in women and improves skin tone. Reduces restless leg syndrome.^[1468]

Fish, ice cream, lecithin, fish oil, vitamin E, selenium, vitam C, St. Johns Wort is a remedy.

Deficiency causes diabetes, hypoglycemia^[1469], and heart disease. Reduces body fat while increasing lean muscle development. Burns off bad cholesterols in the arteries as well as other fats reducing hypertension.
Softens arteries fighting arteriosclerosis. Increases good HDL cholesterol levels.^[1470] Picolinic acid, a derivative of the amino acid Tryptophan, produced by liver and kidneys is a mineral carrier that enables chromium, zinc, and magnesium to reach all of the critical organs in the body.

Chromium supports insulin uptake. Reducing insulin reduces sugar and fat absorption.

Stabilizes insulin production and the body’s energy level. Reduces sweet tooth/sugar cravings when taken.^[1471]
Chromium is also a sedative when taken before going to sleep.

Biotin has similar insulin enhancing properties for incorporating sugar in the body!

Chromium increases the effectiveness of nicotinic acid by 33% so take it in conjunction before going to sleep.

Copper

(2 mg)

Deficiency causes anemia, weakness, graying hair (tyrosinase enzyme inactive) and hypothyroidism. Maintains melanin pigment in the skin, enzyme systems, and body tissue. Prevents arthritis in folks taking a lot of Vitamin C, which inhibits copper absorption.

Excess causes paranoia, fears, hallucinations, aggressiveness, hyperactivity, stuttering, and premature aging. Zinc reduces Copper absorption. Copper is a component of superoxide dismutase, which roots out excess free oxygen.^[1472]
May cause nausea in excess.

Nuts, soy lecithin, meat, rye, fish, butter, garlic. Inhibits blood vessel ability to dilate and contract and thus can cause headaches.^[1473] Also found in chocolate and wheat germ.

Fluoride

Causes calcium to adhere or bond to bones or teeth. Hence reduces tooth decay and strengthens and increases bone density.

Fluorosis is the illness caused by excess fluoride accumulation in the body. In the brain over time excess fluoride reduces short-term memory and intelligence.

One consequence is that Fluoride reduces the body’s ability to draw calcium from the bones when the body is low and that will cause headaches.

Added to water supplies. A Deficiency of calcium lessens the ease and efficiency of muscle contraction. The heart is a muscle. Should be restricted to 0.6 ppm in water.

For those who drink a lot of tap water 1 ppm is excessive!

Green Formula

This is a good way to get the trace minerals since it will contain copper, phosphorus, and manganese.

See Vitamin K

“A greens formula that contains super green foods, such as chlorella, spirulina, and
others, has an alkalinizing effect and is rich in mineral.”^[1474]

Iron
♠
10 mg
20 mg (menstruating women)

Iron is an oxidant, thus excessive amounts increase aging. Sufficient amounts bind oxygen in red blood cells.

Iron stimulates hair growth. Vitamin C is necessary to absorb iron.

Deficiency causes anemia, dizziness, weakness, inability to concentrate, poor memory, and depression.

Iron deficiency can cause chronic fatigue and interfere with good night’s sleep.

Destroys vitamin E. Kelp, brewer’s yeast, meats, eggs, and green vegetables.

A small box (½ cup) of raisins is a good source of iron (3 mg).

Manganese

Essential mineral for joints to prevent arthritis in combination with other trace minerals. Helps with bone calcification.

Required for enzyme arginase which takes arginine and water to produce ornithine and urea

Required for production of glutamine synthetase, an essential brain enzyme. Deficiency mimics senility or Alzheimer’s disease.

(5-30 mg/day) Good sources include spinach, whole grains, tea, pineapple, raspberries, strawberries, blueberries, ginger, rice, eggs, green vegetables, legumes, nuts, and bananas.

Magnesium
§
333 mg for men 400 mg for women.^[1475] Up to 1000 mg/day (three 300 mg tablets) to reduce cholesterol and transport calcium.

Kidneys can regulate up to 150 millimoles/day^[1476] that is 3.6 grams or about 7–500mg capsules. Excessive supplementation can cause kidney failure as the kidneys overload with toxins or cardiac arrest.

“Magnesium activates glutamine synthetase, a key enzyme that helps cells dispose of ammonia. Ammonia, an extremely toxic byproduct of normal protein metabolism, is always produced in our cells, thus requiring constant disposal. Even modest increases in brain ammonia may diminish the ability to focus attention, while extreme increases may result in unconsciousness.”^[1477]

Magnesium supports eicosanoid synthesis and hence cardiovascular health. Involved in energy metabolism and muscle contraction. Fights osteoporosis. Helps tooth enamel, heart and kidney health, and sleeping. Helps for flexible bones and arteries. For women magnesium consumption should be 2:1 with calcium during periods.^[1478]
Helps dilate arteries easing the hearts pumping of blood, hence arrhythmia (irregular heartbeat).^[1479] Reduces arterial aging. Dissolves calcium deposits preventing kidney stones. Prevents migraines in folks with low magnesium levels in their brains. I recommend supplementation during muscle spasms or restless legs and to prevent or stop cluster headaches.^[1480]

Mg is necessary for the activity of lecithin cholesterol acyl-transferase (LCAT), which lowers LDL-C and triglyceride levels and raises HDL-C levels.^[1481] Mg at optimal cellular concentration is a natural calcium channel blocker.^[1482] Mg also acts as a statin.^[1483]

Reduces tremor. Magnesium constitutes 40% of bone mass. Chocolate cravings are the result of magnesium deficiency.^[1484]
Magnesium supplementation in small quantities may retard bone loss.^[1485]
Phosphates from soft drinks, stress, sugar, alcohol and perspiration deplete magnesium. Some people have susceptibility to stroke due to low magnesium retention in their brain tissue. Deficiency in Magnesium results in muscle spasms and restless legs.
Magnesium accumulates in the body so one may increase supplementation at this time to return the body to a normal state before cluster headaches begin. Consumption of meat releases organic acids that may attack bones.
Converts fats and sugars into ATP.

Magnesium reduces muscular soreness and joint injury particularly as a chaser to calcium.^[1486]

Found in brewers yeast, dark green vegetables, oatmeal, seafood, tofu, soybeans, grains-brown rice, dairy, nuts. legumes, poultry, tangy spices, and cocoa. Since 400 mg. is the daily requirement only use tablet supplements that can be chipped into smaller pieces. Best form is Magnesium Chelate that is also a sedative. Alternative sources providing energy include glycinate, taurate, aspartate, or red raspberry. Recommend distributed consumption.

“Magnesium has an inverse relationship with calcium. Thus, if food is deficient in magnesium, more of the calcium in the food is absorbed. If the blood level of magnesium is low, calcium is mobilized (pulled) from bone.”^[1487]
If one is deficient in magnesium one should reduce calcium supplementation (see Text 21-6 on p.601). Overall, one should supplement magnesium until diarrhea begins and then reduce in relation to calcium to find the ideal quanitity. One should supplement the minerals separately.

Molybdenum
(75 mcg – 500 mcg)

Produces enzymes for liver function.

Removes alcohol. Reduces incidence of esophageal cancer. Also protects the stomach.

Sources include meat, grains, beans, and seeds

Phosphorus

Constitutes Calcium Phosphate in the bones, as well as DNA and RNA. Activates B vitamins and enzymes. RDA is 800 mg. The same as Calcium.

Increases absorption of calcium at a 1-1 ratio. Contained in the useful Calcium Phosphate form in bone meal derived supplements.^[1488]

Found in large amounts in milk, cheese, nuts and high protein foods in general.^[1489] Found in animal proteins—red meat, fish, wheat germ, almonds, pumpkin seeds, and sesame seeds.^[1490] Found in Flax Seed Oil, peas, beans, and cocoa.

Potassium

RAO 3000 mg from food.^[1491]

Headache cure in 100 mg. dose

Potassium is involved in the transmission of nerve impulses and normal heart function and the metabolism of carbohydrates and proteins. Having mashed potatoes will reduce muscle pain quickly after exercise. Soothes nerves.^[1492]

Reduces stroke risk by reducing blood pressure, stabilizes arterial plaques and decreases oxidation of lipids (fats). Fatigue in muscles and joint pain after vigorous exercise indicates deficiency.

Sucking on potassium tablets will eliminate headaches due to tiredness, particularly behind the eyes. This is because potassium reduces blood pressure, which increases during tiredness.

↑K:Na (Potassium to Sodium) ↓hypertension risk.

K:Na at 1:1-1:5.5 causes hypertension and kidney damage.

Dosages larger than 250 mg are dangerous in pill supplement, because a sudden large intake can accumulate causing irregular heart rhythms. Taking while exercising is safe at 100 mg. Tomato paste and sauce, peaches, baked potato, fish, bananas, fruit juice, dairy products, and artichokes. Increasing perspiration and urination removes Potassium from the body that one should replace.

Salt

Reduce Salt intake to reduce blood pressure. With reduction of calcium and cereals – triglycerides, diastolic and systolic blood pressure can drop by 7 mm. HG.

Diastolic blood pressure can be reduced by 3.5 mm. HG and systolic by 7.5 mm. HG.^[1494]

Avoid salted crackers and other products with visible granules of salt, especially in the evening. While salt is useful before a physical workout, it is anathema before going to sleep.

Selenium
§
200 mcg^[1495]

Recommend full dosage to eliminate bacteria in hair roots and arthritis in joints.

Tolerable upper intake limit 400 mcg.^[1496]

Reduces inflammation. Works with Vitamin E. With manganese supports enzymes that destroy free radicals.
Selenium prevents arteriosclerosis by increasing production of glutathione peroxidase cutting LDL cholesterol oxidation in half.^{[1497],[1498]} Prevents heart enlargement and failure. ‘Aids in keeping youthful elasticity in tissues. Alleviate hot flashes and menopausal distress. Help in treatment and prevention of dandruff. Protection from cancer.’^[1499]
Selenium is required and is component of glutathione (GSH), which strengthens the immune system to fight cancer.

Prevents scalp itching and dandruff. Selenium keeps hair shiny and healthy looking, preventing the dry hair problem.

If experiencing depression try alternate days of usage, since buildup can cause depression.^[1500]

The RealAge Diet:^[1501]
TortillaChips1oz-284mcg; Two Brazil Nuts-200mcg; Three Pistachios-200mcg

Reduces systolic blood pressure.

↑Zn/Se then ↓Se absorption.

↑Cu/Se then ↓Se absorption.^[1502]

Garlic contains selenium, as do whole grains, tuna fish, onions, tomatoes, and broccoli. 100 μg/day. Neutralizes ‘free radicals’. Works with glucosamine by killing harmful bacteria in joints. Take 50 μg/day^[1503] after eating Tuna fish (separated by 2 hours from Vitamin C) to bind Mercury in the body.^[1504] Low Mercury fish include sardines, herring, Pollack, mackerel, cod, and Greenland halibut. Taking 4 garlic pills (each a clove) is about 45 mcg.

Overdose causes headaches that can be eliminated with semen.

Helps calcium absorb and reduces osteoporosis (horsetail) related arthritis by increasing bone density.^[1505] Reduces osteoarthritis and rheumatoid arthritis (horse chestnut extract).

Silica is an element required for the proper functioning of the enzyme prolyhydroxylase. This enzyme functions in the formation of collagen in bone, cartilage, and connective tissue. Silica is also a natural diuretic.^[1506]

Horsetail (10% silicon, also good for urinary tract infections), horse chestnut extract, (improves circulation, reduces swelling).

Eliminates skin free radicals preventing brown spots. Helps with collagen production.

Also reduces dry skin and psoriasis. Also see glucosamine.

MSM supplements and eggs and garlic. 2-8 grams for treatment of arthritis.

♥♠

Fountain of Youth Mineral

12-25 mg/day

Zinc helps synthesize DNA and RNA helping in cell growth after wounds. Prevents hair loss, skin stretch marks, period problems, arthritis, and cold extremities. Zinc boosts the immune system in fighting colds and assists the potency of Ester C in this regard.

Assists in digestion as a HCL precursor, reducing food based allergies.

30 mg/day for skin healing (2 mg Copper)

Scalp itching or sores that don’t heal, dry hair are signs of deficiency.

Supplement for esophagitis healing. Antacids reduce Zinc absorption so supplementation is essential while taking them.

Eicosanoid (hormones preventing aging) synthesis. Zinc produces reproductive cells and thus is a natural sexual stimulant. Zinc is required for the body to produce over 200 enzymes. Zinc supports the function the thymus^[1507], lymphatic gland, in producing leucocytes for immunity. The thymus, a collection of lymph nodes and shrinks with age though Zinc supports its functionality.

Prevents macular degeneration and improves vision, taste, and smell.^[1508] Enables the absorption of linoleic acid preventing psoriasis. Zinc inhibits Copper absorption so one may need to supplement copper. Excess zinc also reduces selenium absorption.

Zinc is good to take outside of meals especially without Calcium that inhibits its absorption. Zinc benefits when taken with Vitamin A^[1509] and detriments Selenium’s anti-carcinogenic properties.^[1510] Contained in red meat, whole grains, and brewers yeast. Supplement 15 mg/day. Also, found in eggs, pumpkin seeds, fish, grains, chicken, spirulina, sage, wild yam nettles, and milk thistle.^[1511]

Toxic at 50+ mg.

Most effective on an empty stomach.

Beta carotene

Benefits to skin and vision the same as Vitamin A.

Substitute for the more dangerous Vitamin A. An antioxidant that works well if one has sufficient Vitamin C and E in ones system.

Betaine Hydrochloride

Prevents allergies due to leaky gut syndrome. After the age of 40, insufficiencies in HCL contribute to numerous autoimmune illnesses.^[1512]

Helps jumpstart the stomach acid system if taken for short periods 1-2 times per year.

From beets. Bitter herbs also stimulate production: wormwood, turmeric, gentian, and ginger.^[1513] High potency Vitamin B and fruit juices are precursors for HCL.

Raise growth hormones
(Somatomedins) in the body. These support muscle repair and the release of insulin and endorphins.

Lysine is a limiting amino acid with methionine for L-carnitine production.

The pancreas produces insulin, which regulates the amount of glucose in the blood. This supplies glucose to the synovia fluid for the manufacture of glucosamine for cartilage repair.

Produces Nitric Oxide, a messenger gas that stimulates HGH and muscle growth. Increases muscle protein synthesis, i.e. muscle mass. Increases diameter of blood vessels. Nitric oxide reverses arterial plaque and improving blood circulation. Nitric Oxide stimulates hair growth. Minoxidil, a Nitric Oxide agonist binds to those cells, which stimulate NO production.

The blood gas Nitric Oxide facilitates vascular dilation, actual increased diameter of the blood vessels.

Lowers LDL and triglycerides significantly and curbs appetite.

With citrulline, another non-EAA, involved in the synthesis of urea in the liver.

L-arginine dilates blood vessels and improves blood flow. Also L-arginine helps with Angina, Congestive heart failure, Fatigue, High blood pressure, HIV, Impotence, Infertility, Interstitial cystitis, Surgical recovery, and Wound healing.

Aids in the production and release of Human Growth Hormone. Improves hair follicle health by relaxing the follicle. 9 g of L-Arginine increases HGH 60%.

L-Arginine is a catalyst for the body’s production of the blood gas Nitric Oxide.

Starts urea production for reducing ammonia, thus reducing fatty livers.

Arginine is found in chocolate, flour, buckwheat, granola, oatmeal, dairy, beef, nuts, seeds, poultry, seafood, chickpeas, and soybeans.

L-ornithine and L-citrulline are precursors, but arginine also produces L-ornithine.

Arginine, aspartic acid, and glutamine work together (ornithine and citrulline too). Arginine and Lysine are antagonists so should not be taken at the same time.

Arginine Alpha-Ketoglutarate, AAKG, is the best catalyst for Nitric Oxide synthesis.

Take on an empty stomach in the morning.

Reduces fatigue and is an excellent source of potassium/magnesium for calcium citrate joint food.^[1517] Take while aerobically exercising in full doses until conditioned for the supplement, see potassium warning above.

Elevates energy for exercise. Exercise is a necessary outlet for elevating the mood. Good for stroke prevention—see magnesium and potassium.

Increases mental acuity significantly! Excellent to take before exams for improved concentration and stress support.

Contained in young greens. A sweet flavor, also found as a supplement. Recommend one per exercise workout followed by a calcium citrate supplement with Vitamin D.

Complementary with Arginine.

Carnitine
Acytl-L-Carnitine
ALCAR
♦
500 mg/day

(With Alpha Lipoic Acid 100 mg)

Repairs heart damage after a heart attack. Offers general heart strengthening.

Lowers LDL and triglycerides and raises HDL. Transports long-chain fatty acids into the mitochondria (the energy factories in cells).^[1518]

Promotes stamina, builds muscle, curbs appetite.

Releases energy from fat transporting it into the mitochondria of cells. A high triglyceride level is a sign of deficiency.

Acytl-carnitine also benefits mental clarity.

Carnitine also transports waste materials left over from the metabolism out of cells and into the urine.

Complementary with Lysine, Niacin, and Taurine.

Therapy for 28 days at 2 gm. daily. Lower dosage for prevention. Contained in meat, dairy products, tempeh (fermented soybeans), wheat, asparagus, avocados, and peanut butter. Lysine and methionine are necessary to produce carnitine.

Effective after a heavy meal. “Interestingly, supplementation with the combination of ALCAR and alpha-lipoic acid resulted in significantly greater improvement than either compound alone.”^[1519]

Creatine Monohydrate
(Made up of arginine, glycine, and methionine)
♦

Amino acid that increases the rate of muscle mass gain with exercise. Improves ATP-CP system that enables quick, powerful sports movements. Accelerates ADP conversion back to ATP for additional energy.

Works whenever one feels muscle soreness, at levels of 200 mg. for each instance.

Creatine pulls a lot of water from the body so one must drink a lot.

Reduces cholesterol by 15%. Reduces homocysteine, a risk factor to heart disease. Some success in reducing congestive heart failure.

Supplement during a vegetarian diet. Combines with phosphate to form creatine phosphate an important resovoir of high-energy phosphate in the cell.

Boosts strength and protein synthesis in elderly folks too.
Fruit juice should not be drunk with red meat or taken with creatine to avoid production of creatinine that is a toxin, difficult for the kidneys to remove.^[1520]

Raises level of human growth hormone. Reduces fatigue/fibromyalgia.^[1521]

Reduces brain cell loss in genetic diseases such as ALS (amyotrophic lateral sclerosis). There is some indication that creatine reduces DNA damage.^[1522]

Rheumatoid arthritis, and chronic circulatory and respiratory diseases are associated with lowered creatine levels.

Overdose causes headaches. Back off dosage until headaches stop.

Natural source unknown. Produced in the body from red meat. Creatine is a bodily produced protein. Recommend in moderate quantities (1 gram) within an exercise regiment. Take immediately after exercise to reduce muscle pains by fast healing. Side effects include increased production of gas, thirst, water retention, and then periodic release throughout the night.

Taking creatine with sugar maximizes muscle uptake.

There may be some homeopathic benefit for kidney disease in dosages less than one gm/day especially for those limiting their diet of red meat. Nevertheless, larger dosages compound the kidney creatinine clearance problem.

Cysteine
N-acetylcysteine
N-Acetyl Cysteine

Essential to producing the anti-oxidant glutathione.

Powered by the thiol – sulfhydryl, cysteine is a reducer that is it reduces free radicals with the byproduct of Cystine. GSH is named after its thiol component.

Cystine consists of two cysteine molecules held together by a disulfide bond. It is found in whey. When cystine passes into a cell the disulfide bond breaks leaving the cysteine molecules available for production of glutathione.

Junk food, homocysteine, stimulates the body’s natural anti-oxidant, self-defense mechanism by producing glutathione from cysteine from methionine.

Immunocal™ is a whey protein compound modified to simulate human milk, which delivers cysteine.^[1523] It also provides IgG anti-bodies, which defend joints against arthritis.

Cravings for pastries and other high cholesterol-homocysteine products could be related to a thiol or sulfur deficiency that might be deprecated by taking supplemental N-Acytl Cysteine.

Antagonists include lysine, copper and zinc.

Homocysteine with Vitamin B₃, B₆, and B₁₂ will convert to methionine. The body can produce cysteine from methionine. Beans are a great source of methione.

Cysteine is in red peppers, garlic, mustard, onions, broccoli, brussel sprouts, oats, milk, whey protein, and wheat germ. “However, it is not classified as an essential amino acid, and can usually be synthesized by the human body under normal physiologic conditions if a sufficient quantity of methionine is available.”^[1524]

Simplest and most ubiquitous non-EAA, combines with toxic substances and converts them to harmless forms, which are then excreted.

Used in the synthesis of porphyrin nucleus of hemoglobin and is a constituent of one of the bile acids (glycocholic acid).

Histidine (EAA)

Essential for the synthesis of histamine, which causes vasodilatation in the circulatory system.

Isoleucine (EAA)

Repairs muscle tissue and clotting at injury areas.

Don’t need to supplement.

Sources include all high protein foods.

Effective with leucine and valine. The ideal balance is 2 milligrams of leucine and valine for each 1 milligram of isoleucine.

Lysine (EAA)
0.5 – 1 g/day

Supports Calcium uptake and bone development. Helps body produce antibodies, hormones, enzymes, collagen formation as well as repair of tissue. With calcium fights osteoporosis.^[1525]

Prevents and cures shingles (viral chicken pox) and herpes. Very important to recognize roving clusters of small pus pimples early on and take lysine. Often they appear on the feet or stomach after age 60.

Necessary for albumin production in the liver, which is a tryptophan transporter supporting serotonin and reducing stress improving brain communication to the stomach.

Vitamin C protects lysine in the body. Lysine builds collagen, muscle, bone, and cartilage. Osteoarthritis can be a symptom of lysine deficiency.

Necessary to produce Carnitine. A building block of proteins for recovering from surgery or sports injuries with glutamine. Metabolized to give acetyl-CoA.

Reduces stress-induced anxiety, since it is a serotonin receptor antagonist inhibiting reuptake in the synapse.^[1527]

Sunflower seeds and nuts are high in arginine and antagonize lysine usage.

Signs of deficiency include pneumonia, nephrosis, and acidosis. Folks under a lot of stress may need to supplement with lysine as stress reduces lysine absorption.

Supplement up to 5 mg/lb daily if diet is insufficient. Requirement is 1 – 1.5 g/day. Recommend 250 mg dosage. 800 mg is sufficient.^[1528] Particularly effective when taken with Vitamin C. Gallstones and high cholesterol are a risk in excessive dosage. Good sources are cottage or ricotta cheese, milk, and turkey. Corn and amaranth aren’t bad for grains. Sources with higher amounts of conflicting arginine include eggs, fish, soybean, beans, asparagus, lentils, and spinach. Not found in oat or wheat cereals, interestingly. Also found in beef, chicken, and lamb. Lysine is a limiting amino acid.^[1529]

Methionine (EAA)

A great source of sulfur for thiol and cystine production.

Principle donor of methyl groups for the synthesis of various compounds such as choline and creatine.

“Foods containing methionine include fruits, meat, vegetables, nuts and legumes. High levels of methionine can be found in spinach, green peas, garlic, some cheeses, corn, brazil nuts, pistachios, cashew nuts, kidney beans, black turtle beans, tofu, and tempeh. Most meat is also a rich source of Methionine including chicken, beef and fish”^[1530]

Gamma Linolenic Acid (GLA)

Omega 6

A small amount 1-2 mg with Fish Oil 1000 mg produces the good eicosanoids that are anti-aging.

Oat meal two times a week.

Anti-inflammatory effects. Reduces sweet cravings by raising sugar level. Converted to glucose as an energy source. Increases production of HGH. Helps the body heal ulcers replacing dead cells with new cells.^[1531] Treats esophagitis at 2 g/day. A teaspoon scoop is 4.5 g.

Helps with detoxification. Glutamine formed from glutamic acid, and asparagines formed from aspartic acid, have important roles as reservoirs of amino groups throughout the body.

Brain fuel for glutamic acid production for neurotransmitters.

Product of L-Glutamic acid and nitrogen in the brain.

Found in a lot of food sources so supplementation is usually not needed.

Branched chain amino acids (BCAA) with Arginine, produced from Leucine, Isoleucine, and Valine.

Glutamic acid is a precursor of the neurotransmitter gamma aminobutyric acid (GABA).

Heat destroys this amino acid.

B₃ and B₆ support glutamine synthesis in the body.

Works with aspartate on DNA synthesis.

Manganese is a precursor.

Neutral relation with most amino acids.

“It is thought by some that glutamine for heartburn might strengthen the LES, improving its ability to tighten properly. This might completely prevent heartburn, acid reflux, and even GERD.”^[1532]

Precursor of tyrosine and together they lead to the formation of thyroxine and epinephrine.

Tyrosine is the precursor from which the pigment of skin and hair is made, melanin.

Precursor to serotonin.

Improves sleep and depressed mood. Promotes sleep with carbohydrates.

High-carbohydrate meal leads to elevated brain tryptophan and brain serotonin.

Glutathione (GSH)

Homocysteine + B₃, B₆, and B₁₂ à Methionine à Cysteine à Glutathione

Produced in the body from glycine, cysteine, and glutamic acid or glutamine. Cysteine is a type of sulfur. GSH is an anti-oxidant.

Vitamin C, methionine, and B₂ (riboflavin) are cofactors supporting glutathione synthesis.^[1533]

“Selenium is a component of one form of an important enzyme called glutathione peroxidase. The enzyme sits in the fluid in and around body cells and inactivates substances called peroxides, which contain a high level of oxygen”^[1534]

GSH is a tripeptide (i.e., compound composed of three amino acids), the chemical name of which is γ-L-glutamyl-L-cysteinylglycine. Widely distributed in nature, it has been isolated from yeast, muscle, and liver.

Glutathione has a role in the respiration of both mammalian and plant tissues and protects red blood cells against hydrogen peroxide, which is a toxic by-product of many metabolic reactions, by reducing the peroxide to water. It serves as a cofactor for various enzymes.^[1535]

Riboflavin helps our bodies make glutathione, a free radical scavenger that prevents cataracts. Migraine headaches could indicate a deficiency in riboflavin, which could be masking a glutathione deficiency as well.^[1536]

Similarly selenium helps prevent cataracts by increasing the production of glutathione.^[1537]

Homocysteine with Vitamin B₃, B₆, and B₁₂ will convert to methionine. The body can produce cysteine from methionine, but it is also found in high protein foods such as poultry, wheat, broccoli, eggs as well as garlic, onions and red peppers.

High protein food has good amounts of glycine, like fish, meat, beans, and dairy products.

Avocados, asparagus, grapefruit, potatoes, strawberries, and watermelon are high in glutathione. Glutathione stimulants for production include parsley, spinach, and broccoli.^[1538]

Lipoic Acid
Alpha Lipoic Acid
Thioctic acid
♦
50-100 mg/day
on empty stomach or with a heavy meal with Acytl-L-Carnitine

Has two roles: 1) internally produced coenzyme that aids in energy production in the mitochondria, 2) in excess known for its antioxidant properties in combating oxidative stress.

Increases production of glutathione, which dissolves toxic substances in the liver.

When an antioxidant oxidizes it becomes a minor free radical. LA will reduce oxidized glutathione, recycling its value. LA similarly reduces vitamins C and E.^[1539]

Increases energy production in muscle cells. Makes the enzymes that convert glucose and fatty acids into energy.^[1540]

Anti-oxidant par excellence. Reduces inflammation.

Protects the eye.

Liver tonic.

Normalizes blood sugar levels by reducing insulin resistance. High blood sugar becomes a magnet for free radicals, blocks nutrient absorption into cells, results in hardening of the arteries, nerve damage and blindness.^[1541]

Improves memory.

“Recent research suggests that LA may increase glutathione synthesis in aged animals by increasing the expression of gamma-glutamylcysteine ligase (GCL), the rate-limiting enzyme in glutathione synthesis and by increasing cellular uptake of cysteine, an amino acid required for glutathione synthesis.”^[1542]

Sources include broccoli, carrots, liver, yeast, potatoes, spinach, yams, and red meat (kidney and heart ~1-3 mcg/g dry weight).

Hence one may need to supplement with 50-100 mg. The average diet may only contribute 0.5 mg/day.

Synergistic with Vitamin C and E. Antioxidant, energy production, increases effects of vitamins C and E.

Water and fat-soluble so it can enter and protect cells and the brain. Prevents tissue damage after strokes and heart attacks.

DHEA
1-5 mg/day
(sleep time)
♠¥

Supports other hormones in the body. Reduces cholesterol because it increases production of estrogen and testosterone, which is one of the livers’ reasons for increasing cholesterol production as we age.

Increases lean muscle mass and reduces fat after the age of 40.

Synergistically helps HGH production.

Supplement to achieve DHEA at the age 30 level. Strengthens the immune system and reduces fatigue. Produced in the adrenals for regulating hormones.

DHEA is regulated by melatonin produced by the pineal gland. Hence as melatonin production declines so does DHEA. Supplementing with melatonin supports DHEA production.

Some similarity with melatonin.

Fish Oil contributes to DHEA build-up in the body.

Taking pure DHEA has potentially dangerous side effects (testicular or ovarian cancer can be stimulated by this hormone if already present).

HGH
■

Causes body to grow and repair. Healing hormone.^[1543]

Produced as a byproduct of melatonin from the pineal gland.

Melatonin
(sleep time)
♠¥♦

For sleep use on a short-term basis until normal sleep patterns return.

Getting more sunlight exposure during the day is the best approach for increasing melatonin production.

May inhibit the ability to take a nap during the day, since it becomes a crutch.

Extends life, antioxidant, helps one get to sleep. Those having no difficulty sleeping at night should not take this supplement.

Regulates the aging of the entire endocrine system. For example, it reverses the age of the pituitary gland enabling MSH production that reduces graying of hair.

Concentrates around the DNA to prevent damage from the hydroxyl radical. Anti-aging anti-oxidant.

Produced in the brain from the pineal gland from tryptophan. Hence supplementing with Niacin before going to sleep with a meal increases melatonin production.

Reduces cluster headaches.

Causes the skin of amphibians to blanch so has some similarity with melanin.

Significantly reduces DHT production like Saw Palmetto and thus prevents BPH.

Melatonin reduces the size of the gonads to a more youthful operating state.

By increasing ability to sleep deeply, melatonin indirectly increases production of HGH.

Increasing exposure to sunlight during the day can magnify melatonin secretion.

Small dosages like 0.75 – 3.0 mg. Try 0.1-0.75 mg if sufficient.

The Pineal gland is the switch on the pituitary gland, which controls aging. Melatonin is the key hormone it produces.

Supplement only after age forty and fifty.^[1544]

Caffeine is reported to raise natural melatonin levels in the body, possibly due to effects on the liver enzyme cytochrome P450 1A2. However, caffeine may also alter circadian rhythms in the body, with effects on melatonin secretion.^[1545]

SAMe
S-Adenosyl methionine
400-1200 mg

Reduces symptoms of osteoarthritis

Treats depression and fibromyalgia

Chondroitin Sulfate
♥♥♥
1200-2000 mg

Prevents blood vessel growth that feeds tumors. Reduces arthritis and treats osteoarthritis.

Also assists in the recovery of the lower esophageal sphincter in acid-reflux healing, probably due to the role of cartilage in the area.

“Chondroitin is present in the lining of blood vessels, and it helps promote normal blood flow throughout the body. It may help prevent a heart attack in patients with a history of heart disease or heart attack by helping to thin the blood and prevent potentially fatal clots from forming in the arteries. (next column)”

Rebuilds cartilage. Also helpful for strains and sprains. Reduces back pain.

Also reduces cravings for sugar if taken before lunch due to the sulfur contents.

Chondrocyte cells repair articular cartilage in synovial joints, tracheal and esophageal cartilage.^[1546]

“In fact, chondroitin has been found to be chemically similar to the blood thinner, heparin. Research indicates that chondroitin sulfate helps to lower cholesterol and prevents atherosclerosis in animals and humans. Chondroitin is also located in the linings of the digestive tract, mucus membranes, and arteries. (next column)”

Contains glycosaminoglycans, substances that form cartilage.

One risk is the salt content for high blood pressure, but the benefits outweigh the risks.

Taking chondroitin sulfate may strengthen esophageal cartilage, which significantly reduces GERD.

“Chondroitin supplementation may help treat conditions linked to the deterioration of these linings, such as chronic venous insufficiency, Crohn’s disease, ulcerative colitis, and congestive heart failure. In addition, research indicates that chondroitin sulfate may help prevent kidney stones by reducing levels of oxalate in the urine.”^[1547]

Hyaluronic acid
150 mg

Supplies substances for ligament and tendon healing.

Glucosamine Hydrochloride
1500 mg/day
§

Glucosamine from snail shells is not kosher. Kosher brands are available. Overall, omega-3 supplements are preferable and glucosamine is a carrier of nutrition into joints. One may combine Calcium Citrate and Glucosamine (1/week), preferably before exercise or going to sleep after exercise.

MSM

Works with glucosamine as a sulfur transporter. Related to the solvent DMSO. Helps with the synthesis of glutathione.

Good for the skin as well. Prolongs life in cases of lupus nephritis. Also, reduces pain for cases of OA and RA.

Being a solvent, the supplement does not distinguish between transporting nutrients vs. toxins.

Ornithine

No need to supplement

Produced from arginase enzyme operating on Arginine creating urea for disposal of excess nitrogen.

Arginase enzyme contains manganese, so a deficiency of manganese can be an issue.

Apple Vinegar
Balsamic Vinegar

Apple vinegar stimulates stomach acid, improving digestion and reducing a host of diseases including:
Allergies
Atopic dermatitis
Eczema
IBS – rectum itch
Psoriasis

Balsamic vinegar especially on salads is effective at eliminating headaches caused by saturated fatty foods, especially meat products. Sardines in olive oil multiply the effectiveness.

From the Italian ‘aceto balsamico’, literally, curative vinegar. Authentic balsamic vinegar is made from white grapes, and is aged to the point that the sugar level is significantly reduced.

Burdock root

Helps with digestion by stimulating digestive juices and the production of bile. Contains polyacetylenes that have antibacterial and antifungal effects.

Overall improvement to kidney, liver, and bowel functions. Contains flavonoids, potassium, iron, and calcium.

Bee/Flower pollen.

All B vitamins, vitamin C, EFAs, enzymes, seven minerals, carotene, and protein.

Eating flowers is an incredible energy nutritional lift.

Contains all B vitamins and amino acids, sixteen amino acids, phosphorus, chromium and protein.^[1552] Whey cheese contains nutritional yeast that includes calcium.

One should take a calcium supplement in coordination with Brewer’s Yeast, as the phosphorus is a calcium “coworker” depleting calcium in the body.^[1553]

Highly recommended in even tablet form as a food supplement. Reduces sweet cravings with the chromium.

Chocolate

Contains caffeine and causes insomnia and sleep problems.

Caffeine has a half-life of 12 hours so it builds up and stays in the body for days!

While chocolate is a healthy anti-oxidant, the risk to sleep indicates that chocolate may contribute to insomnia, headaches, stroke, and diabetes.

Coffee