2023-08-19 19:05:37
An excerpt from Ari Witten’s book Food for Energy. How to beat fatigue, charge your brain and be active all day, which came out at the publishing house “Bombora”.
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The author of this book does not provide medical advice or prescribe, either directly or indirectly, the use of any technique as a method of treating any physical, emotional, or medical problem without consulting a physician. The purpose of the author is only to provide general information that will help in the search for emotional, physical and mental well-being. If you decide to use the information in this book for yourself, the author and publisher are not responsible for your actions.
Food supplements are called supplements because they are taken as a supplement to the diet and contain nutrients and other compounds that cannot be obtained from food. They are truly as powerful as medicines and have qualities you won’t find in foods. For many of those who suffer from severe, persistent fatigue, taking a couple of supplements sometimes provides just enough relief to make them feel more energized. A small improvement in well-being then becomes a motivating factor that inspires them to their own dietary revolution.
Multivitamin and mineral complex
Multivitamins are a kind of “safety net” that most people need. An analysis of 70 different diets designed for athletes and sedentary people who want to improve their nutritional intake found they were deficient in 3 to 15 vitamins and minerals. Another study that analyzed four popular diet plans (Atkins for Life, South Beach, Best Life, DASH) found that with any of them, a person needs to eat more than 18,000 calories daily to get all the necessary micronutrients. in sufficient quantity.
After that, you should not be surprised, looking at the diet of the average American. More than half of Americans are deficient in vitamins A, D, E, or K, calcium, magnesium, or potassium, even when supplemented foods are included. Other studies have shown that 33-58% of American adults are deficient in at least one important vitamin (A, B6, B12, C, D, E) when looking at diet alone, but only 8-19 are deficient when taking a multivitamin. %.
Given all these numbers, almost everyone is deficient in at least one key nutrient, if not more than one. We won’t go into detail on every essential nutrient, but it goes without saying that they are all important for your energy levels for different reasons.
B vitamins are essential for converting food into cellular energy. Vitamin C reduces oxidative stress and is essential for the synthesis of carnitine.
Vitamin E prevents oxidation of mitochondrial membranes.
Vitamin A supports a healthy rhythm of mitochondrial respiration.
Vitamin D has many energy-related functions throughout the body.
Iron is needed to transport oxygen throughout the body.
Iron is needed to transport oxygen throughout the body.
Zinc is essential for the activity of antioxidant enzymes that protect mitochondria.
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Taking a multivitamin does have a small health benefit. A meta-analysis of 21 randomized controlled trials lasting over a year found that multivitamins reduced the risk of death from any cause by 6%, most likely because they prevented clinical and subclinical deficiency.
And, more importantly, taking a daily multivitamin and mineral complex after two months reduces fatigue by 35%, and sleep irregularity by 39% in women with chronic fatigue. If you don’t want to run expensive tests to find out which specific nutrients you’re missing, a high-quality multivitamin is a great way to close many of the deficiencies that can cause fatigue.
By the way, not all studies show that taking multivitamins is useful. This is too complex and nuanced a topic to describe here, but it is worth mentioning that the main reason for most of the negative results is the use of less effective forms of many vitamins and minerals. As you’ll see shortly, taking some forms of B vitamins can reduce their effectiveness or increase the risk of side effects—and these forms are often added to popular multivitamins.
Another example is vitamin E. It is made up of eight molecules, but most supplements only use one, alpha-tocopherol, which has limited utility compared to the more active tocotrienols. Even worse, they can use synthetic DL-alpha-tocopherol, which not only has less bioavailability than natural alpha-tocopherol, but can also cause negative consequences, including liver damage and prostate cancer.
Suggested Dose: Find a multivitamin that contains as many biologically appropriate vitamins and minerals as possible in the ideal form. Even seemingly small details like the shape of each nutrient can make a difference in whether you get the energy and longevity benefits you need from them; so be sure to look for a super-high-quality multivitamin and mineral complex, and not something simple that is sold in any pharmacy or health food store.
Key Benefits: Provides adequate nutrients for mitochondria and other cells to function optimally.
Vitamin B methyl complex
Of all the essential vitamins and minerals, it is the B vitamins that deserve special attention, because without them we would not be able to convert the food we eat into cellular energy, and the mitochondria would not function. The list of vitamins includes:
Thiamin (B1) – required for energy production from glucose and synthesis of energy-carrying molecules within mitochondria. Niacin (B3) is the central unit for NAD+ and NADP, which, like flavoproteins, are essential for mitochondrial energy production and antioxidant defense.
Pantothenic acid (B5) is the central unit for coenzyme A, which plays an important role in energy production and the metabolism of many nutrients.
Pyridoxal (B6) – Essential for amino acid metabolism, gene expression, and homocysteine breakdown.
Biotin (B7) is a central component of several enzymes involved in energy production, amino acid metabolism, gene expression, and cell growth.
Folic acid (B9) – necessary for methylation reactions, DNA synthesis and the breakdown of homocysteine.
Cobalamin (B12) – needed for the breakdown of certain amino acids and fatty acids, as well as for the breakdown of homocysteine and the processing of folic acid.
In addition to producing energy, the three B vitamins perform another important job in the body: they break down homocysteine, an excess of which has a variety of harmful effects on the body, especially the cardiovascular system, brain, bones and joints. With chronic fatigue, the level of homocysteine in the cerebrospinal fluid, which nourishes the brain and spinal cord, increases significantly; in addition, the amount of homocysteine directly affects fatigue: the more homocysteine, the more tired you are. Finally, elevated homocysteine levels are an important cause of the neurodegeneration and cognitive decline that occurs with age.
The breakdown of homocysteine requires three B vitamins: folic acid, vitamin B12, and vitamin B6. Folic acid is the most important – and needs the most attention – because homocysteine requires a special form of homocysteine to break down – 5-methyltetrahydrofolate, or, more simply, methylfolate. As we discussed in Chapter 6, our body can only produce methylfolate with the help of the enzyme methylenetetrahydrofolate reductase (MTHFR). However, many people have a genetic polymorphism (type of mutation) that prevents this enzyme from functioning properly.
This means that in this case it will be very difficult for you to get rid of homocysteine, unless you directly take methylfolate to get around this bottleneck. A diet high in fiber-rich vegetables and legumes can help because they store 45-65% of all folic acid as methylfolate, but many people still need extra methylfolate to keep their homocysteine levels in check.
The amount of folic acid needed to maintain healthy homocysteine levels (5–7 µmol/L) will vary from person to person. Your best bet is to monitor your homocysteine levels and change your folic acid dose until your homocysteine returns to a healthy range. If you don’t want to donate blood regularly, then take more than enough folic acid (at least 400 micrograms of methylfolate per day) and don’t forget the other methylated B vitamins.
However, some studies show that the retention rate of methyl- and hydroxy-B12 is better than that of cyano-B12, mainly due to less excretion from the body20,21. In addition, there may be as yet undiscovered polymorphisms of vitamin B12 receptors and transporters that affect the absorption of certain forms of the vitamin. Accordingly, it makes sense to take methyl-, adenosyl- or hydroxy-B12 (all of these forms we get naturally from food), and not cyano-B12.
Suggested Dose: Try to get enough of all the B vitamins.
B1: 1.2 mg. B2: 1.3 mg
B3: 16 mg
B5: 5 mg
B6: 1.3 mg
Biotin: 30 mcg
Folic acid: 400 mcg
B12: 2.4 mcg
Pay particular attention to the forms of folic acid (methylfolate), vitamin B6 (pyridoxal-5-phosphate) and B12 (methyl-, adenosyl- or hydroxy-B12).
Key Benefits: Guarantees optimum performance
energy in the mitochondria and maintaining healthy homocysteine levels.
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