Vitamins and Minerals

The following is a list of common vitamins and minerals that are needed for basic biochemical physiology. BrainworX uses the latest and most advanced laboratory analysis to determine vitamin and mineral deficiencies, digestion and absorption capacities, amino acid deficiencies, fungal and bacterial imbalances, and antioxidant levels. Upon identifying your individual deficiencies we can tailor a supplementation program specific to you nutritional needs.

Vitamins

Vitamin A (Retinol)

Vitamin A is stored in the liver and helps maintain healthy teeth, bones and soft tissue. It reduces susceptibility to infections by protecting the mucous membranes of the mouth, nose, throat and lungs. Vitamin A is also referred to as retinol since it generates the pigments that are necessary for the working of the retina and are important for maintaining normal vision. Vitamin A deficiency can lead to weak eyesight and in extreme cases night-blindness.

Vitamin A (Retinol) plays a key role in the following processes:

• Assists body tissue growth and repair
• Promotes healthy skin
• Protects mucous membranes of the mouth, nose, throat and lungs
• Reduces susceptibility to infections
• Protects against air pollutants
• Counteracts night-blindness and weak eyesight
• Aids in bone and teeth formation
• Foods rich in beta-carotene may reduce the risk of lung cancer and certain oral cancers

Vitamin B1 (Thiamin)

Vitamin B1, also called thiamine, is one of eight water-soluble B vitamins. Since these vitamins are soluble in water they are dispersed throughout the body dissolved in fluid. They are not stored in the body to any appreciable extent and must be replenished every day. Their influence on the body lasts for 14-18 hours after ingestion after which their potency decreases. An excessive intake of water-soluble vitamins is typically passed out through the urine. If the diet contains less than 50% RDA of water-soluble vitamins, symptoms from deficiencies may be displayed in as little as 4 weeks; much quicker than for fat-soluble vitamins.

Vitamin B1 is essential for the normal functioning of the nervous system, muscles and heart. It also stabilizes the appetite and promotes growth along with good muscle tone. Similar to some other B complex vitamins, thiamine is sometimes referred to as an "anti-stress" vitamin because it is thought to enhance the activity of the immune system and improve the body's ability to withstand stressful conditions.

Importance of Vitamin B1 (Thiamin)

• Key role in metabolism of carbohydrates, fat and protein
• Assists production of energy within the body
• Essential for normal function of muscles, heart and nervous system
• Stabilizes the appetite
• Promotes growth and good muscle tone

Vitamin B2 (Riboflavin)

Vitamin B2, also called riboflavin, is one of eight water-soluble B vitamins. Since these vitamins are soluble in water they are dispersed throughout the body dissolved in fluid. They are not stored in the body to any appreciable extent and must be replenished every day. Their influence on the body lasts for 14-18 hours after ingestion after which their potency decreases. An excessive intake of water-soluble vitamins is typically passed out through the urine. If the diet contains less than 50% RDA of water-soluble vitamins, symptoms from deficiencies may be displayed in as little as 4 weeks; much quicker than for fat-soluble vitamins.

In addition to producing energy for the body, riboflavin also works as an antioxidant which means it helps the body deal with unstable chemicals called free radicals. Free radicals are produced by the body when food is converted into energy and will build up in the body over time. They increase the potential for damage to the body cells (a process called oxidative stress), which is associated with the aging process and a general decline in the central nervous system and the immune system. They are also thought to contribute to the development of various health conditions such as cancer, heart disease, and inflammation conditions for example arthritis. Furthermore antioxidants can help to prevent the conversion of nitrates found in tobacco smoke, bacon, and some vegetables into cancer-causing substances.

Importance of Vitamin B2 (Riboflavin)

• Key role in metabolism of carbohydrates, fat and protein
• Assists production of energy within the body
• Aids in the formation of antibodies and red blood cells
• Helps maintain good vision, skin, nails and hair
• Alleviates eye fatigue
• May prevent cataracts
• May help combat migraines
• Promotes general health

Vitamin B3 (Niacin)

Vitamin B3, also called niacin, is one of eight water-soluble B vitamins. Since these vitamins are soluble in water they are dispersed throughout the body dissolved in fluid. They are not stored in the body to any appreciable extent and must be replenished every day. Their influence on the body lasts for 14-18 hours after ingestion after which their potency decreases. An excessive intake of water-soluble vitamins is typically passed out through the urine. If the diet contains less than 50% RDA of water-soluble vitamins, symptoms from deficiencies may be displayed in as little as 4 weeks; much quicker than for fat-soluble vitamins.

Niacin plays an important role in removing toxic and harmful chemicals from the body. It also helps the body make various sex and stress-related hormones in the adrenal glands and other parts of the body. Niacin helps to maintain the central nervous system and is also effective in improving circulation and reducing cholesterol levels in the blood. It also helps maintain a healthy skin, tongue and digestive system and prevents pellagra. Pellagra is the name given to the medical condition that results from a lack of niacin and symptoms include weakness, sore mouth and irritability. Niacin requirements can be partially met by eating foods containing protein because the human body is able to convert tryptophan, an amino acid, into niacin.

Importance of Vitamin B3 (Niacin)

• Key role in metabolism of carbohydrates, fat and protein
• Assists production of energy within the body
• Improves circulation and reduces the cholesterol level in the blood
• Helps maintain the nervous system
• Reduces high blood pressure
• Increases energy through proper utilization of food
• Prevents pellagra
• Helps maintain a healthy skin, tongue and digestive system

Vitamin B5 or Pantothenic Acid

Pantothenic acid is one of eight water-soluble B vitamins. Since these vitamins are soluble in water they are dispersed throughout the body dissolved in fluid. They are not stored in the body to any appreciable extent and must be replenished every day. Their influence on the body lasts for 14-18 hours after ingestion after which their potency decreases. An excessive intake of water-soluble vitamins is typically passed out through the urine. If the diet contains less than 50% RDA of water-soluble vitamins, symptoms from deficiencies may be displayed in as little as 4 weeks; much quicker than for fat-soluble vitamins.

Vitamin B5 (Pantothenic acid) plays a key role in the following processes:

• Key role in metabolism of carbohydrates, fat and protein
• Assists production of energy within the body
• Aids in the utilization of vitamins
• Improves the body's resistance to stress
• Helps in cell building and the development of the central nervous system
•  Helps the adrenal glands
• Fights infections by building antibodies

Vitamin B6 (Pyridoxine)

Vitamin B6, also called pyridoxine, is one of eight water-soluble B vitamins. Since these vitamins are soluble in water they are dispersed throughout the body dissolved in fluid. They are not stored in the body to any appreciable extent and must be replenished every day. Their influence on the body lasts for 14-18 hours after ingestion after which their potency decreases. An excessive intake of water-soluble vitamins is typically passed out through the urine. If the diet contains less than 50% RDA of water-soluble vitamins, symptoms from deficiencies may be displayed in as little as 4 weeks; much quicker than for fat-soluble vitamins.

Vitamin B6 plays a key role in the following processes:

• Metabolism of carbohydrates, fat and protein
• Assists production of energy within the body
• Aids in the formation of antibodies
• Maintains the central nervous system and neurotransmitter pathways
• Aids removal of excess fluid in premenstrual women
• Promotes healthy skin
• Reduces muscle spasms and cramps
• Reduces hand numbness and stiffness and
• Helps maintain balance of sodium and phosphorous

Vitamin B9 (Folic acid)

Vitamin B9, also called folic acid or folate, is one of eight water-soluble B vitamins. Since these vitamins are soluble in water they are dispersed throughout the body dissolved in fluid. They are not stored in the body to any appreciable extent and must be replenished every day. Their influence on the body lasts for 14-18 hours after ingestion after which their potency decreases. An excessive intake of water-soluble vitamins is typically passed out through the urine. If the diet contains less than 50% RDA of water-soluble vitamins, symptoms from deficiencies may be displayed in as little as 4 weeks; much quicker than for fat-soluble vitamins.

B9 (Folic acid) plays a key role in the following processes:

• Necessary for DNA and RNA synthesis
• Essential to the formation of red blood cells
• Aids in amino acid metabolism

Vitamin B12 (Cobalamin)

Vitamin B12 is an important vitamin for maintaining healthy nerve cells and it aids in the production of DNA and RNA, the body's genetic material. Vitamin B12 also works closely with vitamin B9 (folate) to regulate the formation of red blood cells and to help iron function properly in the body. Furthermore, vitamin B12 is needed for Calcium absorption. Deficiencies of vitamin B12 are usually caused by a lack of intrinsic factor, a substance that allows the body to absorb vitamin B12 from the digestive system. Such a deficiency can cause a range of symptoms such as fatigue, shortness of breath, diarrhea, nervousness, numbness or tingling sensation in the fingers and toes. People with the blood disorder pernicious anemia do not produce sufficient intrinsic factor and must take high doses of vitamin B12 to maintain their health. Vegetarians who follow a strict vegan or macrobiotic diet are also at risk of deficiency in Vitamin B12.

B12 (Cobalamin) plays a key role in the following processes:

• Key role in metabolism of carbohydrates, fat and protein
• Assists production of energy within the body
• Helps formation and regeneration of red blood cells, thus helping prevent anemia
• Maintains a healthy nervous system
• Promotes growth in children
• Needed for Calcium absorption
• Improves memory
• Promotes concentration
• Reduces heart disease risk

Vitamin C or Ascorbic Acid

Vitamin C or Ascorbic Acid is a water-soluble vitamin that is dispersed throughout the body dissolved in fluid. The body does not manufacture vitamin C on its own, nor does it store it. It is therefore important to include plenty of vitamin C-containing foods in one's daily diet. Its influence on the body lasts for 14-18 hours after ingestion after which its potency decreases. An excessive intake of water-soluble vitamins is typically passed out through the urine. If the diet contains less than 50% RDA of water-soluble vitamins, symptoms from deficiencies may be displayed in as little as 4 weeks; much quicker than for fat-soluble vitamins.

Vitamin C or Ascorbic acid is one of many antioxidants. Vitamin E and beta-carotene are two other well known antioxidants. Antioxidants help the body deal with unstable chemicals called free radicals. Free radicals are produced by the body when food is converted into energy and will build up in the body over time. They increase the potential for damage to the body cells (a process called oxidative stress) which is associated with the aging process and a general decline in the central nervous system and the immune system. They are also thought to contribute to the development of various health conditions such as cancer, heart disease, and inflammation conditions for example arthritis. Furthermore antioxidants can help to prevent the conversion of nitrates found in tobacco smoke, bacon, and some vegetables into cancer-causing substances.

Importance of Vitamin C (Ascorbic Acid):

• Essential for healthy teeth, gums and bones
• Helps heal wounds, scar tissue, and fractures
• Prevents scurvy
• Builds resistance to infection
• Aids in the prevention and treatment of the common cold
• Gives strength to blood vessels
• Aids iron absorption
• One of the major antioxidant nutrients

Vitamin D (Calciferol)

Vitamin D is a fat soluble vitamin. A fat-soluble vitamin dissolves and remains in the fatty tissues of the body, reducing the need to ingest large quantities. As such symptoms from a deficiency in fat-soluble vitamins may not be apparent for years. They should not be consumed in excess unless under strict medical supervision since toxic reactions from fat-soluble vitamins occur at a smaller percentage of the RDA than water-soluble vitamins.

Vitamin D is also known as the "sunshine vitamin," since it is manufactured by the body after being exposed to sunshine. Ten to fifteen minutes of sunshine three times per week is sufficient to produce the body's requirement of vitamin D. The liver and kidneys convert vitamin D from food sources or sunlight to its active form, calcitriol.

Vitamin D (Calciferol) is vital in the following processes:

• Improves absorption and utilization of calcium and phosphorous
• Required for bone and teeth formation
• Maintains a stable nervous system
• Maintains a healthy heart

Vitamin E (Tocopherol)

Vitamin E is present in many foods, especially certain fats and oils. Vitamin E is also useful in preventing blood clots from forming. It promotes fertility and it reduces and prevents hot flushes in menopause. Vitamin E is also used as a skin treatment to help the skin look younger, promoting healing and cutting down the risk of scar tissue forming. Used on the skin it is also reported to help with eczema, skin ulcers, cold sores and shingles. Vitamin E is also essential for red blood cells and helps with cellular respiration and can increase stamina and endurance.

Vitamin E is a major antioxidant nutrient. Some other well known antioxidants include vitamin C and beta-carotene. An antioxidant helps the body deal with unstable chemicals called free radicals. Free radicals are produced by the body when food is converted into energy and will build up in the body over time. They increase the potential for damage to the body cells (a process called oxidative stress) which is associated with the aging process and a general decline in the central nervous system and the immune system. They are also thought to contribute to the development of various health conditions such as cancer, heart disease, and inflammation conditions for example arthritis. Furthermore antioxidants can help to prevent the conversion of nitrates found in tobacco smoke, bacon, and some vegetables into cancer-causing substances.

Vitamin E (Tocopherol) is vital in the following processes:

• Major antioxidant nutrient
• Retards cellular aging due to oxidation
• Aids supply of oxygen to the blood alleviating fatigue
• Helps to bring nourishment to cells
• Strengthens capillary walls
• Protects red blood cells from destructive poisons
• Prevents and dissolves blood clots
• Promotes a healthy heart

Vitamin K (Phylloquinone)

Vitamin K can be produced in the intestines and this function is improved with the presence of cultured milk, like yogurt, in the diet. Vitamin K is found in nature in two forms - K1, also called phylloquinone, is found in plants and vitamin K2, also called menaquinone, which can be synthesized by many bacteria. Vitamin K3, menadione, is a synthetic form of this vitamin which is manmade.

Vitamin K is used in the body to control blood clotting and is essential for synthesizing prothrombin a precursor to the liver protein, Thrombin that controls the clotting. In the intestines it also assists in converting glucose to glycogen, this can then be stored in the liver. There are some indications that Vitamin K is also involved in bone formation and repair and may decrease the incidence or severity of osteoporosis and slow bone loss.

Vitamin K is a fat-soluble vitamin. A fat-soluble vitamin dissolves and remains in the fatty tissues of the body, reducing the need to ingest large quantities. As such symptoms from a deficiency in fat-soluble vitamins may not be apparent for years. They should not be consumed in excess unless under strict medical supervision since toxic reactions from fat-soluble vitamins occur at a smaller percentage of the RDA than water-soluble vitamins.

Importance of Vitamin K (Phylloquinone)

• Promotes blood clotting
• Improves bone density and bone strength

Vitamin-Like

Coenzyme Q10 (Ubiquinone)

Coenzyme Q10 is a vitamin-like substance whose actions resemble those of vitamin E. It is fat-soluble and is stored in the fatty tissues of the body, reducing the need to ingest large quantities. Since Coenzyme Q10 is oil soluble it is best absorbed when taken with oily or fatty foods, such as fish. It plays a critical role in the production of energy in every cell of the body. It aids circulation, stimulates the immune system, increases tissue oxygenation, and has anti-aging effects. It has the ability to counter histamine, and therefore is beneficial for people with allergies, asthma, or respiratory disease. It has been used to treat schizophrenia and Alzheimer's disease and is also beneficial in fighting obesity, candidiasis, multiple sclerosis, and diabetes. More than 12 million people in Japan are reportedly taking it at the direction of their physicians for treatment of heart disease. The amount of coenzyme Q10 present in the body declines with age, so it should be supplemented in the diet, especially by people who are over the age of fifty.

CoQ10 deficiencies can manifest as:

• chronic fatigue
• cardiac failure due to different causes
• chronic malnutrition

Minerals

Calcium

Calcium is the most abundant mineral in the body. It is essential for the development and maintenance of strong bones and teeth; roughly 99% of calcium in the body is deposited in these two places. It is necessary for blood clotting, stabilizes many body functions. It can ease insomnia and is necessary for maintaining a regular heartbeat and the transmission of nerve impulses. Calcium regulates heart rhythm and the passage of nutrients in and out of the cell walls. It helps with lowering cholesterol, muscular growth, the prevention of muscle cramps and normal blood clotting and may reduce the incidence of colon cancer. Calcium also stops lead from being absorbed into bone. To function correctly, calcium must be accompanied by several other nutrients including magnesium, phosphorous, and vitamins A, C, D, and K.

The best sources of calcium are foods, but supplements may be necessary for those who cannot meet their calcium needs through diet alone. In fact, according to the National Institutes of Health, many Americans consume less than half the amount of calcium recommended to build and maintain healthy bones. Heavy use of caffeine can diminish calcium levels; therefore, higher amounts of calcium may be needed if you drink a lot of coffee. Also, a diet high in protein can increase loss of calcium through the urine. Excessive intake of sodium, phosphates (from carbonated beverages) and alcohol, as well as the use of aluminum-containing antacids also contribute to increased excretion of calcium.

Chromium

Works with insulin in the metabolism of sugar and stabilizes blood sugar levels.By stabilizing the blood sugar level it also assists in regulating the cholesterol in the blood. It also helps to regulate the appetite. Natural chromium levels decline with age. Medical research has shown that people with low levels of Chromium in their bodies are more susceptible to cancer, heart problems and diabetes.

Deficiency of Chromium may cause:

• Glucose intolerance in diabetics
• Arteriosclerosis
• Heart disease
• Depressed growth
• Obesity
• Tiredness

Copper

It is involved in the absorption, storage and metabolism of iron. The symptoms of a copper deficiency are similar to iron deficiency anemia. Copper helps oxidize vitamin C and works with vitamin C to form elastin, a chief component of the elastin muscle fibers throughout the body. It aids in the formation of red blood cells and helps proper bone formation and maintenance. It also assists the thyroid gland in balancing and secreting hormones. Furthermore copper carries oxygen in the blood stream and supplies the body's tissues with oxygen.

Deficiency of Copper may cause:

• Lowered levels of HDL cholesterol
• Skin problems
• Swollen ankles
• Anemia
• Depression

Iodine

Iodine is converted to iodide in the gut and is then trapped by the thyroid gland, where it forms an integral part of thyroid hormones. Thyroid hormones regulate cell activity and growth in virtually all tissues and are, therefore, essential for both normal embryonic and postnatal development. A well functioning thyroid gland is important for speech, the condition of hair, skin and teeth. Iodine content of food and water depends primarily on the supply of iodine in the soil. Glaciated, mountainous or heavy rainfall areas are likely to be low in iodine placing human and animal populations at risk.

Deficiency of Iodine may cause:

• Enlarged thyroid gland
• Slow mental reaction
• Dry skin and hair
• Weight gain
• Loss of physical and mental vigor

Iron

Its major function is to combine with protein and copper in making hemoglobin. Hemoglobin transports oxygen in the blood from the lungs to the tissues which need oxygen to maintain basic life functions. Iron builds up the quality of the blood and increases resistance to stress and disease. It is also necessary for the formation of myoglobin which is found only in muscle tissue. Myoglobin supplies oxygen to muscle cells for use in the chemical reaction that results in muscle contraction. Iron also prevent fatigue and promotes good skin tone. Adult men and post-menopausal women lose very little iron except through bleeding. Your body usually maintains normal iron status by controlling the amount of iron absorbed from food.

Deficiency of Iron may cause:

• Fatigue
• Paleness of skin
• Heart palpitations
• Shortness of breath
• Constipation
• Anemia
• Spoon shaped nails with ridges running lengthwise

Magnesium

Magnesium plays an important role in regulating the neuromuscular activity of the heart. Where calcium stimulates the muscles, magnesium is used to relax the muscles. It aids the formation of bone and teeth and assists the absorption of calcium and potassium. Magnesium maintains normal heart rhythm and is needed for cellular metabolism and the production of energy through its help with enzyme activity. It also assists the parathyroid gland to process vitamin D, and a shortage here can cause absorption problems with calcium.

Manganese

It is an antioxidant nutrient important in the blood breakdown of amino acids and the production of energy. It is necessary for the metabolism of vitamin B1 and vitamin E. Manganese also activates various enzymes which are important for proper digestion and utilization of foods and is a catalyst in the breakdown of fats and cholesterol. It is necessary for normal skeletal development and maintains sex hormone production.

Deficiency of Manganese may cause:

• Paralysis
• Convulsions
• Dizziness
• Ataxia
• Loss of hearing
• Digestive problems
• Blindness and deafness in infants

Molybdenum

It assists in the breaking down of sulfite toxin build-ups in the body, and may prevent cavities. Molybdenum assists the body by fighting the nitrosamines, which are associated with cancer, and may help to prevent anemia. It is needed for normal cell function and nitrogen metabolism.

Selenium

A major antioxidant nutrient that protects cell membranes and prevents free radical generation thereby decreasing the risk of cancer and disease of the heart and blood vessels. It is helpful in fighting infections since it stimulates increased antibody response to infections, promotes more energy in the body, and while it helps with alleviating menopausal symptoms in women, it assists the male in producing healthy sperm. Medical surveys show that increased selenium intake decreases the risk of breast, colon, lung and prostate cancer. Selenium also preserves tissue elasticity and slows down the aging and hardening of tissues through oxidation. It can also help in the treatment and prevention of dandruff.

Sulfur

Sulfur is a nonmetallic element that is found mainly as part of larger compounds. Although sulfur might not be an essential mineral, it is an essential element of proteins and vitamins. It is present in four amino acids: methionine, an essential amino acid; the nonessential cystine and cysteine, which can be made from methionine; and taurine, which is not part of body tissues but does help produce bile acid for digestion.

Sulfur is also present in two B vitamins, thiamine and biotin which are important to skin and hair. It is also present as sulphates and sulfides but is most important as a part of proteins. Sulfur is found abundantly in keratin, a protein that strengthens hair, nails, and skin. It is further needed in the synthesis of collagen, which is needed for good skin integrity. Deficiencies will only really occur if a diet is deprived of protein, or a poorly planned vegan diet.

Avoiding sulfur-containing foods may be necessary in some children with certain enzymatic mutations.

Zinc

It is an antioxidant nutrient necessary for protein synthesis, wound healing and vital for the development of the reproductive organs, prostate functions and male hormone activity. It is necessary for a healthy immune system, and is also of use in fighting skin problems such as acne, boils and sore throats. It maintains the body's alkaline balance and helps in normal tissue function. Zinc also aids in the digestion and metabolism of phosphorus.

Deficiency of Zinc may cause:

• Delayed sexual maturity
• Prolonged healing wounds
• White spots on finger nails
• Retarded growth
• Stretch marks
• Fatigue
• Decreased alertness
• Susceptibility to infections

Information provided by Diet and Fitness Today