Vitamin Deficiency
Magnesium
With over 50% of Americans experiencing Magnesium deficiency due to chronic diseases, medications, decreases in food crop magnesium contents, and the availability of refined and processed foods, the vast majority of people in modern societies are at risk for magnesium deficiency [DiNicolantonio]. Magnesium deficiency increases the risk of numerous types of cardiovascular disease, increases prevalence of type 2 diabetes, costs nations around the world an incalculable amount of healthcare costs and suffering, and should be considered a public health crisis.
Magnesium can only be obtained through dietary measures such as leafy green vegetables or supplements. Magnesium works in a multitude of biochemical pathways, and supplementation may help balance and improve emotional disorders, premenstrual syndrome, nerve function, musculoskeletal function, mood disorders, and sleep disorders [Schwalfenberg]. Magnesium will allow your body to recover more efficiency by entering in a deeper REM (rapid eye movement) sleep [Abbasi].
Zinc
Up to 40% of the elderly are malnourished in the mineral Zinc. Zinc deficiency may cause hair loss, diarrhea, eye and skin sores, loss of appetite, problems with wound healing, decreased ability to taste food, and lower alertness levels can also occur. In more severe cases, deficiency may result in selected diseases such as depression, cardiovascular diseases, diabetes mellitus, Alzheimer’s disease, and Wilson’s disease [Jurowski].
Zinc is "the gatekeeper" of immune function [Wessels], with anti-inflammatory and anti-oxidant properties and activating key signaling molecules within the immune system. Zinc plays a vital role in hormonal balance and male fertility, promoting free testosterone, prostate, and sexual health [Fallah]. Zinc functions as an antibacterial agent in men's urea system, as well as consists of antiviral properties [Read].
Zinc bisglycinate is the preferred supplement to take. Many vitamin products use citrate, causing digestive discomfort. Bisglycinate is a chelating agent and is easily absorbed by intestinal tissue.
Alcoholism and Vitamin Deficiencies (Boulder)
Vitamin B1 (thiamin) — Deficiencies trigger depression and irritability and can cause neurological and cardiac disorders
Vitamin B2 (riboflavin) — In 1982, an article published in the British Journal of Psychiatry reported that every one of 172 successive patients admitted to a British psychiatric hospital for treatment for depression was deficient in B2
Vitamin B3 (niacin) — Depletion causes anxiety, depression, apprehension and fatigue
Pantothenic Acid — Symptoms of deficiency are fatigue, chronic stress and depression
Vitamin B6 (pyridoxine) — Deficiencies can disrupt the formation of neurotransmitters
Vitamin B12 — Deficiency will cause depression.
Folic Acid — Deficiency is a common cause of depression.
Vitamin C — Continuing deficiency causes chronic depression and fatigue
Magnesium — Symptoms of deficiency include confusion, apathy, loss of appetite, weakness and insomnia
Calcium — Depletion effects the central nervous system
Zinc — Inadequacies result in apathy, lack of appetite and lethargy
Iron — Depression is often a symptom of chronic iron deficiency
Manganese — Necessary for proper use of the B-Complex vitamins and Vitamin C
Potassium — Depletion is frequently associated with depression, tearfulness, weakness and fatigue
Chromium — Enhances glucose uptake into cells. A deficiency can cause hypoglycemia
Omega 3 EFA — In adults, skin disorders and anemia develop as a consequence of EFA deficiency
Alcohol-Induced Organ and Microbial Failure
Vitamins A, C, D, E, K, and the B vitamins are all involved in wound healing and cell maintenance, but many alcoholics are found to be highly deficient. Vitamin K in particular is necessary for blood clotting, and alcohol related deficiencies can result in delayed clotting and excessive bleeding [Jung]. Alcoholics may also experience leaky gut syndrome, lung injury, brain injury, and immune dysfunction [Barve]
The deficiency of B vitamins associated with alcohol consumption lead to severe neurological damage [Kennedy]. Alcohol kills both good and harmful bacteria, which diminishes the diversity in the gut. This effectively allows fungus to become more abundant, promoting inflammation [Yang]. Fungus is most commonly associated with fatty liver disease.
The onset of addiction and the secret for recovery may lie in restoration of the microbiome [Zhang][Sarin].
Glutathione
Critical roles in glutathione metabolic activity include:
Direct chemical neutralization of singlet oxygen, hydroxyl radicals, and superoxide radicals
Cofactor for several antioxidant enzymes
Regeneration of vitamins C and E
Neutralization of free radicals produced by Phase I liver metabolism of chemical toxins
One of approximately 7 liver Phase II reactions, which conjugate the activated intermediates produced by Phase I to make them water soluble for excretion by the kidneys
Transportation of mercury out of cells and the brain
Regulation of cellular proliferation and apoptosis
Vital to mitochondrial function and maintenance of mitochondrial DNA (mtDNA)
Diseases associated with Glutathione depletion:
Neurodegenerative disorders (Alzheimer’s, Parkinson’s, and Huntington’s diseases, amyotrophic lateral sclerosis, Friedreich’s ataxia)
Pulmonary disease (COPD, asthma, and acute respiratory distress syndrome)
Immune diseases (HIV, autoimmune disease)
Cardiovascular diseases (hypertension, myocardial infarction, cholesterol oxidation)
Chronic age-related diseases (cataracts, macular degeneration, hearing impairment, and glaucoma)
Liver disease
Cystic fibrosis
Aging process itself
Eating sustainably raised animal produce and leafy green contains sulfur, aiding in the production of glutathione in the liver. [Pizzorno]
Carnitine
Carnitine is typically found in red meat in higher concentration, and minimally found in chicken and fish, making red meat an essential part of a monthly goals dietary plan. In terms of the meat consumed in one month 1/3 of the months meat products should come from grass-fed red meat, with the majority coming from pasture raised chickens, eggs, and wild caught fish.
Carnitine deficiency is commonly found with antibiotic usage, malnutrition (vegan), and poor absorption. Deficiency of carnitine is linked to infertility, type 2 diabetes, cardiovascular disease, anemia, kidney disease, fatigue, muscle weakness, and heart disorders [Sharma].
Iron
Often associated with anemia, the blood lacks adequate healthy red blood cells [Miller]. Red blood cells carry oxygen to the body's tissues. A simple fix is reintroduce more iron into the diet via grass-fed red meat or hemp seeds. Overconsumption of red meat can produce uncomfortable digestion. Hemp seeds and leafy green vegetables like spinach loaded in nonheme iron, allowing us to balance out our iron concentration in our blood better. Women that have frequent menstrual cycles should be more aware of consuming adequate amounts of iron to avoid feeling anemic.
Iron deficiency is also associated with restless legs syndrome (RLS), diminished quality of life, fatigue, impaired cognitive function, and infertility, all of which may occur in the absence of anemia and may be reversed with iron therapy [Jimenez]. Other disorders that have been researched in associated with iron deficiency are behavioral disorders such as ADHD, autism, anxiety, bipolar disorder, premenstrual syndrome, pregnancy complications, autoimmune diseases, poor wound healing, chronic inflammation, IBD, celiac disease, obesity, thyroid function, heart failure, stroke, hair loss, among many others [Stanojevic].
.png)
Lecithin
Lecithin is a common emulsifier typically found in soy or sunflower. Lecithin toxicity stems from residual hexanes at levels of 500-1000ppm [Reverchon]. In comparison, the FDA regulates pharmaceuticals to have less than 290 ppm. Pesticide residues have also been measured at 400 ppm [Mounts]. Lecithin side effects also include salivation, nausea, abdominal pain and bloating. Soy phytoestrogens have been shown to mirror the effects of estrogen, and therefore, may throw hormones out of balance [Kresser].
CoQ10
Primary coenzyme Q10 deficiency is a disorder that can affect many parts of the body, especially the brain, muscles, and kidneys. As we age, we are more prone to CoQ10 levels depleting, which causes us to experience physical fatigue and muscle weakness, even while undertaking relatively non-strenuous physical activities such as walking. Coenzyme Q10 plays an essential role in a process called oxidative phosphorylation, which converts the energy from food into a form cells can use. Coenzyme Q10 is also involved in producing pyrimidines, which are building blocks of DNA and RNA, and molecules such as ATP and GTP that serve as energy sources in the cell. In cell membranes, coenzyme Q10 acts as an antioxidant, protecting cells from damage caused by unstable oxygen-containing molecules (free radicals), which are byproducts of energy production [Medline].
Mitochondrial support by Vital Plan is a sufficient herbal supplement for CoQ10 deficiency and anti-oxidative cleansing for boosting energy function.
Potassium & Muscle Fatigue
During exercise potassium is released from the intracellular to the extracellular space of human skeletal muscle and further into the blood stream [Nielsen]. Accumulation of potassium in the muscle interstitium has been suggested to cause fatigue during intense exercise due to impaired membrane excitability.
During exercise, the decrease in intracellular K+ (potassium) content was linearly related to the fall of maximal force (of exerting muscle strength). Repeated isometric contractions, insufficient activation of the Na+(sodium)-K+-pumps causes a continuous muscle K+ loss, which was associated with fatigue [Verburg].
Relieve muscle soreness by consumption of food produce high in potassium, such as steamed broccoli, boiled spinach, mushrooms, and ripe bananas (the greener the better). Photo on the right depicts sodium - potassium pump.
Iodine
Iodine Deficiency Disorders (IDD) are one of the biggest worldwide public health problem of today. Iodine deficiency occurs when the soil is poor in iodine, causing a low concentration in food products and insufficient iodine intake. When iodine requirements are not met, the thyroid may no longer be able to synthesize sufficient amounts of thyroid hormone. The resulting low-level of thyroid hormones in the blood is the principal factor responsible for the series of functional and developmental abnormalities [Kapil].
Iodine deficiency is a significant cause of mental developmental problems in children, including implications on reproductive functions and lowering of IQ levels in school-aged children. The consequence of iodine deficiency during pregnancy is impaired synthesis of thyroid hormones by the mother and the fetus [Toloza]. An insufficient supply of thyroid hormones to the developing brain may result in brain damage or mental retardation. Daily consumption of salt fortified with iodine is a proven effective strategy for prevention of IDD.
Other complications associated with iodine deficiency include slow heart rate, hair loss, heavy or irregular menstrual cycles, unexpected weight gain, brain fog, muscle soreness, memory loss, swelling in the face, brittle nails, dry skin, depression and headaches, feeling colder than usual, and throat swelling. Some conditions treated with iodine include ADHD, asthma, arteroscelerosis, fibrocystic breast disease, cancer, diabetes hemorrhoids, headaches, hypertension, liver diseases, PCOS, acne, and thyroid disorders including hypo, autoimmune, and cancer.
Eating Disorders
When you judge yourself in the mirror, you are literally only looking at the surface. If you are still counting calories, not eating until you are full, and checking on your weight as a measure of your success, you are taking away from what really matters in your life and selling yourself short. This is the diet that will break down body fat, boost your metabolism, and build up your muscles naturally. So whether you are trying to shed body fat, or build strong, durable muscles, eating for prosperity will work.
What I want for you to understand is the strength in this diet.
Stabilizing the oral and gut microbiome
Boosting the immune system
Increasing metabolism
Improving fertility
This where the true victory lies, you cannot analyze this in the mirror. There are diagnostic tests to verify these measures, so see beyond the surface, and understand that if you feed your body correctly, your body will work for you. Learning how to cope and release stress in a healthy way will put you on the path to a sustainable lifestyle.
Citations
Abbasi
Abbasi, Behnood et al. “The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial.” Journal of research in medical sciences : the official journal of Isfahan University of Medical Sciences vol. 17,12 (2012): 1161-9.
Barve
Barve, Shirish et al. “Development, Prevention, and Treatment of Alcohol-Induced Organ Injury: The Role of Nutrition.” Alcohol research : current reviews vol. 38,2 (2017): 289-302.
Boulder
Boulder, “Nutrition Recommendations for Those Who Consume Alcohol.” Boulder Medical Center.
DiNicolantonio
DiNicolantonio, James J et al. “Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis.” Open heart vol. 5,1 e000668. 13 Jan. 2018, doi:10.1136/openhrt-2017-000668.
Fallah
Fallah, Ali et al. “Zinc is an Essential Element for Male Fertility: A Review of Zn Roles in Men's Health, Germination, Sperm Quality, and Fertilization.” Journal of reproduction & infertility vol. 19,2 (2018): 69-81.
Jung
Jung, M Katherine et al. “Alcohol exposure and mechanisms of tissue injury and repair.” Alcoholism, clinical and experimental research vol. 35,3 (2011): 392-9. doi:10.1111/j.1530-0277.2010.01356.x.
Jimenez
Jimenez, Kristine et al. “Management of Iron Deficiency Anemia.” Gastroenterology & hepatology vol. 11,4 (2015): 241-50.
Jurowski
Jurowski, Kamil et al. “Biological consequences of zinc deficiency in the pathomechanisms of selected diseases.” Journal of biological inorganic chemistry : JBIC : a publication of the Society of Biological Inorganic Chemistry vol. 19,7 (2014): 1069-79. doi:10.1007/s00775-014-1139-0.
Kapil
Kapil, Umesh. “Health consequences of iodine deficiency.” Sultan Qaboos University medical journal vol. 7,3 (2007): 267-72.
Kennedy
Kennedy, David O. “B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review.” Nutrients vol. 8,2 68. 27 Jan. 2016, doi:10.3390/nu8020068.
Kresser
Kresser, Chris. "Harmful or Harmless: Soy Lecithin." Chris Kresser, April 19, 2019. https://chriskresser.com/harmful-or-harmless-soy-lecithin/
Miller
Miller, Jeffery L. “Iron deficiency anemia: a common and curable disease.” Cold Spring Harbor perspectives in medicine vol. 3,7 a011866. 1 Jul. 2013, doi:10.1101/cshperspect.a011866
Medline
"Primary Coenzyme Q10 Deficiency." National Institute of Health, U.S. National Library of Medicine.
https://medlineplus.gov/genetics/condition/primary-coenzyme-q10-deficiency/#references
Mounts
Mounts, T.L. Chemical and physical effects of processing fats and oils. J Am Oil Chem Soc 58, 51A–54A (1981). https://doi.org/10.1007/BF02666073
Nielsen
Nielsen JJ, Mohr M, Klarskov C, et al. Effects of high-intensity intermittent training on potassium kinetics and performance in human skeletal muscle. J Physiol. 2004;554(Pt 3):857-870. doi:10.1113/jphysiol.2003.050658
Pizzorno
Pizzorno, Joseph. “Glutathione!.” Integrative medicine (Encinitas, Calif.) vol. 13,1 (2014): 8-12.
Read
Read, S.A., Obeid, S., Ahlenstiel, C., Ahlenstiel, G. The Role of Zinc in Antiviral Immunity, Advances in Nutrition, Volume 10, Issue 4, July 2019, Pages 696–710.
Reverchon
Reverchon, E., Poletto, M., Osséo, L.S. et al. Hexane elimination from soybean oil by continuous packed tower processing with supercritical CO2 . J Amer Oil Chem Soc 77, 9–14 (2000). https://doi.org/10.1007/s11746-000-0002-z
Sarin
Sarin, Shiv K. et al. Microbiome as a therapeutic target in alcohol-related liver disease. Journal of Hepatology, Volume 70, Issue 2, 260 - 272.
Schwalfenberg
Schwalfenberg, Gerry K, and Stephen J Genuis. “The Importance of Magnesium in Clinical Healthcare.” Scientifica vol. 2017 (2017): 4179326. doi:10.1155/2017/4179326.
Sharma
Sharma, Shruti, and Stephen M Black. “CARNITINE HOMEOSTASIS, MITOCHONDRIAL FUNCTION, AND CARDIOVASCULAR DISEASE.” Drug discovery today. Disease mechanisms vol. 6,1-4 (2009): e31-e39. doi:10.1016/j.ddmec.2009.02.001.
Stanojevic
Stanojevic, Maja. “Negative Health Effects of Iron Deficiency & Associated Diseases.” Self Hacked. N.p., 22 July 2020.
Toloza
Toloza, Freddy J K et al. “Consequences of Severe Iodine Deficiency in Pregnancy: Evidence in Humans.” Frontiers in endocrinology vol. 11 409. 19 Jun. 2020, doi:10.3389/fendo.2020.00409
Verburg
Verburg E, Hallén J, Sejersted OM, Vøllestad NK. Loss of potassium from muscle during moderate exercise in humans: a result of insufficient activation of the Na+-K+-pump? Acta Physiol Scand. 1999 Apr;165(4):357-67. doi: 10.1046/j.1365-201X.1999.00512.x. PMID: 10350230.
Wessels
Wessels, Inga et al. “Zinc as a Gatekeeper of Immune Function.” Nutrients vol. 9,12 1286. 25 Nov. 2017, doi:10.3390/nu9121286.
Yang
Yang, An-Ming, et al. “Intestinal fungi contribute to development of alcoholic liver disease.” The Journal of Clinical Investigation. 2017; 127(7):2829-2841.
Zhang
Zhang, X., Yasuda, K., Gilmore, R.A. et al. Alcohol-induced changes in the gut microbiome and metabolome of rhesus macaques. Psychopharmacology 236, 1531–1544 (2019).