1. Vitamins and Minerals 101 Premium

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Introduction

How Vitamin A Makes Our Eyes Moist, Our Skin Smooth, and Our Immune System Strong

How Vitamin A Promotes Healthy Vision and Healthy Sleep

Other Amazing Things Vitamin A Does

Vitamin A in Foods

Getting Vitamin A From Plant Foods Is Hard!

Things That Boost Our Vitamin A

Vegans, Low-Fat Dieters, and Children

Vitamin A Supplements

Vitamin A Toxicity

Wrapping Up

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Introduction

Thiamin and Glucose Intolerance

Severe Thiamin Deficiency

Thiamin Deficiency Starves the Nervous System of Glucose

Other Cool Things Thiamin Does

Getting Thiamin From Food

Thiamin Antagonists From Foods and Microbes

Thiamin Antagonists In the Environment

Other Causes of Thiamin Deficiency

Are Thiamin Supplements Safe?

Wrapping Up

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11 MB

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11 MB

Introduction

Amazing Things Riboflavin Does

Riboflavin Deficiency

How Much Riboflavin Do We Need?

Getting Riboflavin From Food

Other Causes of Deficiency

Riboflavin Supplements

Wrapping Up

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Introduction

Why Niacin Is Important

Niacin Deficiency

How to Get Niacin From Food

Protein

Coffee, Grains, and Seeds

The Five Tiers

Making It Simple

Other Causes of Deficiency

Niacin Supplements

Making Niacin Safe

Wrapping Up

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6 MB

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6 MB

Introduction

Pantothenic Acid Deficiency

What B5 Does For Us

Other Cool Things B5 Does

The Great Pantothenate Mystery

B5 in Foods

Watch Out for These If You Don't Want to Be Deficient!

B5 Supplements

Wrapping Up

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Introduction

What Vitamin B6 Does For Us

Vitamin B6 Deficiency

Vitamin B6 in Foods

Other Reasons for Deficiency

Vitamin B6 Toxicity

Vitamin B6 Supplements

Wrapping Up

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Introduction

What Biotin Does for Us

Getting Biotin From Food

How Much Do We Need?

Pregnancy!

Other Causes of Deficiency

Biotin Supplements

Wrapping Up

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Introduction

How Folate Supports Our Health Through Methylation

Other Cool Things Folate Does

Folate Deficiency

How Much Folate Do We Need?

How to Get Folate From Food

Synthetic Folic Acid

Dietary Patterns

Genetic Variations in Folate Metabolism

Other Causes of Folate Deficiency

Is Folate Toxic?

Folate Supplements

Wrapping Up

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3.72 MB

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Introduction

B12's One Role Outside of Methylation

B12 and Irreversible Nervous System Degeneration

B12 and Folate Interactions

Vitamin B12 in Vegan Foods

Vitamin B12, Meal Timing, and Meal Frequency

Vitamin B12 in Specific Foods

Pernicious Anemia, Gastritis, Vegetarianism, and Veganism

Other Causes of B12 Deficiency

Vitamin B12 Supplements

Wrapping Up

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Introduction

Choline and Methylation

Interactions With B12 and Folate

Choline and MTHFR

Fatty Liver, Fat Digestion, Strength, Brain Power, Rest and Digest

How Much Choline Do We Need?

Choline in Foods

Betaine in Foods

Vegans, Autoimmune Paleo, Egg Allergies, and Low-Cholesterol Diets

Men and Women, and Genetics

Choline Toxicity and TMAO

Choline Supplements

Wrapping Up

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Introduction

Why Vitamin C is Famous

Vitamin C and Scurvy

Vitamin C as an Antioxidant

Vitamin C and Immune Function

Peeing Too Much, Gray Hair, Brain Power, Sex Drive, and More

Adrenal Hormones, Coloring the Skin, Eyes, and Hair

Vitamin C Interactions with B Vitamins, Iron, and Copper

How Much Vitamin C Do We Need?

Vitamin C, Storage, and Cooking

Vitamin C in Foods: The Five Tiers

Foods With Smaller Amounts

Vitamin C in Animal Foods

Limitations to Using Animal Foods

Vitamin C and Dietary Patterns

Other Things That Hurt Vitamin C Status

Is Vitamin C Toxic?

Vitamin C Supplements

Wrapping Up

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Introduction

Bones, Teeth, Heart Disease, and Kidney Stones

Balancing Calcium and Phosphorus

The "Introverted" Functions of the Trio

Phosphorus is Distributed in Foods More Widely Than Calcium

Severe Deficiencies: Rickets, Osteomalacia, and Tetany

Osteopenia and Osteoporosis

Calcium and Vitamin D Make Bones Stronger, Phosphorus Makes Them Weaker

Excess of All Three Cause Soft Tissue Calcification

Toxicities of Calcium and Vitamin D Have Opposite Effects on Bone

Healthy Levels of Calcium Protect Against Kidney Stones

Wrapping Up

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Introduction

Vitamin D From Sunshine

Naked and Lying Down

Noon on a Summer Day

Balancing the Noon and Morning Sunshine

Vitamin D in Foods: How Much Do We Need?

Vitamin D is Found in the Fat

D2 vs D3

Vitamin D in Foods: The Three Tiers

Fortified Foods, Blood, and Other Foods

Potential Downsides of Vitamin D-Rich Foods

Vitamin D Supplements

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Introduction

How Much Calcium Do We Need?

Calcium Absorption From Different Foods

Meeting the Calcium Requirement With Food

Calcium in Mineral Water

Calcium Supplements: Safety Concerns

Calcium Supplements: Which Forms Are Best?

How Much Phosphorus Do We Need?

It's Hard to Become Deficient in Phosphorus

What do Fruitarians, Refined Flour-Heads, and Keto-Carnivores Have in Common?

Starvation, Refeeding, and Hungry Bones

Hidden Phosphorus Additives in Processed Foods

Wrapping It Up

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Introduction

Vitamin E Prevents Damage to Cellular Membranes and Other Cellular Components

Vitamin E Deficiency

Vitamin E Is Fat-Soluble

Vitamin E is a "Chain-Breaking Antioxidant"

PUFAs are Uniquely Vulnerable to Oxidation

Should We Use the Vitamin E Amount or the Ratio to PUFA?

Vitamin E Cannot Completely Protect PUFA From Oxidation

Dietary Targets for PUFA and Vitamin E

Other Causes of Vitamin E Deficiency

Vitamin E Supplements

Supplement Recommendations

Switching from High-PUFA to Low-PUFA Oils

High-Dose Vitamin E Supplements

Wrapping Up

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Introduction

Vitamin K and Blood Clotting

Calcium Metabolism, Hormonal Health, Exercise Performance, and Cancer

The Many Forms of Vitamin K

How Much Vitamin K Do We Need?

Vitamin K in Foods

Carnivore, Vegan, Moms, Kidney Disease, Warfarin, Statins, Osteoporosis Drugs

Other Things That Hurt Vitamin K Status

Vitamin K Supplements

Balancing the Fat-Soluble Vitamins

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3.97 MB

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Introduction

Classical Essential Fatty Acid Deficiency

EFA Deficiency Required Refined Diets High in Sugar

Arachidonic Acid Is What's Missing

Arachidonic Acid is the Animal Form of EFAs

Biotin and B6 Help Cure Deficiency

Arachidonic Acid is Needed for Cellular Decision-Making

Stomach Health, Immune Health, Balancing Inflammation, Confidence, Anxiety, and Exploration

The Dangers of Anti-Inflammatories

How Much Do We Need?

Poor Conversion or Activation is Far More Common Than Absolute Deficiency

Vegan Arachidonic Acid Supplements?

Who Should Worry?

Anti-Inflammatories and Poor Activation

Is There a Toxic Dose?

Wrapping Up

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Introduction

Antagonism Between Omega-6 and Omega-3

A Six-Year-Old Girl Shot in the Stomach: The Ultimate Plot Twist

ALA, EPA, and DHA

How Omega-6 and Omega-3 Can Each Each Cause the Other to Become Deficient

The "Anti-Inflammatory" Effects of EPA

Inflammation Resolution is an Active Process Requiring Arachidonic Acid and DHA

Other Benefits of DHA

DHA and the Nervous System

Omega-3s, Psychiatric Disorders, and Heart Disease

Wrapping Up​

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2.76 MB

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Introduction

What Copper Does for Us

Copper Deficiency

How Much Copper Do We Need?

Copper in Food

Variation in Food Copper

Other Causes of Deficiency

Copper Toxicity

Copper, Birth Control, and HRT

Copper Supplements

Wrapping Up

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Introduction

Why We Need Iodine

Iodine Deficiency

Fibrocystic Breast Disease and Antimicrobial Effects

How Much Iodine Do We Need?

Iodine In Food: Very Tricky

Iodine Toxicity

Rules of Thumb to Hit the Sweet Spot

Iodine Antagonists

"Healthy" Habits That Hurt Your Iodine Status

Iodine Supplements

Wrapping Up

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8.83 MB

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8.83 MB

Introduction

The Two Faces of Iron

Iron-Deficiency Anemia

Hypothyroidism

Iron Overload and Hemochromatosis

Iron: Cause of and Defense Against Oxidative Stress

Iron and Blood Loss

Blood Loss in the Intestines, and From Exercise

The Genetics of Iron Overload

Phlebotomy and Blood Donation

Sex, Race, and the Prevalence of Hemochromatosis Genetics

How Much Iron Do We Need?

Heme vs. Non-Heme Iron

What Impacts Iron Absorption?

Assumptions Behind the RDA

The RDA

Why the Average Woman Doesn't Need to Meet the RDA

The RDA for Infants, Children, and Adolescents

Iron in Foods: The Five Tiers

Enriched Grains

Foods That Aren't Rich in Iron

Why Kale and Broccoli Didn't Make the Cut

What an Iron-Rich Diet Looks Like

Dietary Patterns That Can Cause Iron Deficiency

Iron Supplements

Iron and Inflammation

Why You Shouldn't Manage Hemochromatosis or Iron Overload With Diet

Wrapping Up

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9 MB

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9 MB

Introduction

Magnesium is Needed to Make Proteins and Use Energy

Magnesium and Proteins

Magnesium and Energy

Magnesium, Calcium, and Other Electrolytes

Magnesium and Fatigue

Magnesium and Glutamate Sensitivity, Asthma, and Pain

Magnesium and Hearing Loss, PMS, Pregnancy, Migraines, Diabetes, and More

How Much Magnesium Do We Need?

Magnesium in Foods: The Five Tiers

Dietary Patterns: Carnivore, Autoimmune Paleo, Keto, High-Fat, Junk Food

Other Causes of Magnesium Deficiency

Should You Supplement With Magnesium?

Potential Harms of Magnesium Supplements: Loose Stools and Magnesium Toxicity

Which Magnesium Supplements Should You Take?

​Wrapping Up

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Introduction

Manganese Protects Mitochondria, Cleans Up Ammonia and Glutamate, and Makes Glucose, Collagen, and Cholesterol

Manganese Deficiency: Poor Bone Health, Skin Rash, Low Cholesterol

Manganese, Osteoporosis, and PMS

How Much Manganese Do We Need?

Absorption of Manganese from Whole Grains, Nuts, Seeds, and Legumes

Manganese in Foods: The Five Tiers

Foods That Don't Make the Cut

Manganese, Plants, Spices, and Carnivore Diets

Manganese Toxicity: Parkinson's Symptoms

Manganese Supplements

Wrapping Up

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Introduction

The Four Roles of Molybdenum

The Difference Between Sulfite and Sulfate

Sources of Sulfite: Animal Protein, Food Additives, Onions, Garlic, Cruciferous Veggies, Supplements, Medications, Pregnancy, and Gut Bacteria

The Many Dangers of Sulfite: Allergy-Like Reactions, Glutamate Toxicity, Seizures, Psychiatric Disorders, Chronic Pain, Neurodegenerative Diseases, Deficiencies of B1, B6, and Neurotransmitters, Morni

The One Case of Clinical Molybdenum Deficiency

Genetic Disorders in Molybdenum Metabolism

Poor Molybdenum Status: Insomnia, Mood, Motivation, Stress-Coping, Chronic Pain, Fatigue, Morning Sickness, and More

How Much Molybdenum Do We Need?

Is the RDA for Molybdenum Enough?

Molybdenum in Foods: The Five Tiers

Foods That Don't Make the Cut

The "Lost Foods" Where the Exact Data is Missing But We Know the Ranges

Variations According to Soil Content and Availability Within Foods

Dietary Patterns: Carnivore, Paleo, Keto, Low-Carb, and High-Protein

Sulfate in Supplements Can Interfere With Molybdenum Absorption

Is Molybdenum Toxic?

Molybdenum's Potential Interaction With Copper

Supplementing With Molybdenum

Wrapping Up

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Introduction

Salt and Potassium Are Hydrating

Salt and Potassium Are Electrolytes

Salt, Potassium, Blood Pressure, and Swelling

Providing the Energy for Transport

Digestion and Nutrient Absorption

Nutrient Retention and Transport Within the Body

Salt and Potassium in the Nervous System

The Role of Salt and Potassium in Insulin Release

Potassium Activates Enzymes

Osteoporosis and Kidney Stones

Wrapping Up

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2.09 MB

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Introduction

Why Do We Crave Salt, but Not Potassium?

Ancestral Intakes of Salt and Potassium

Is It the Ratio That’s Important?

The New Salt and Potassium Guidelines

The Potassium AI

The Sodium AI

Are the Salt and Potassium AIs Adequate?

What They Needed to Set a CDRR

Why There Is No Potassium CDRR

The Sodium CDRR

Where Did the Ratio Go?

How to Balance Salt and Potassium

Wrapping Up

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Introduction

Potassium in Foods: General Principles

Potassium in Foods: The Five Tiers

Dietary Patterns

Potassium Supplements

Salt in Natural Foods

Salt in Processed Foods

When Salt Hides From Taste Buds

Most Salt Intake Comes From Processed Foods

Don’t Avoid Salting Your Food

Limit Processed Foods and Salt to Taste

Dangerous Changes to Blood Levels

What to Do About It

Wrapping Up

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Introduction

The Strange Story Behind Selenium Studies

The Puzzle Continues in Humans

Selenium Deficiency is a Laboratory of Virulence

Selenium Protects Against Oxidative Stress

Selenium Is Needed for Thyroid Health

Other Roles of Selenium

Selenium and the Soil

Signs of Selenium Deficiency and Toxicity

Selenium Deficiency

Selenium Toxicity

The Importance of Measuring Blood Levels

How Much Selenium Do We Need?

Selenium in Foods: General Principles

Selenium in Foods: The Five Tiers

Getting Enough Selenium Through Diet

Selenium Is Still About the Soil

Should You Supplement With Selenium?

What Form of Selenium is Best?

It’s Not Just About Selenium

Wrapping Up

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Introduction

The Discovery of Zinc Deficiency

Zinc Deficiency Today

The Many Roles of Zinc

How Much Zinc Do We Need?

The Threat of Phytate

Animal Protein and Sour Acids Enhance Zinc Absorption

Zinc in Foods: General Principles

Zinc in Foods: The Five Tiers

What Happened in That First Case of Zinc Deficiency?

Dietary Patterns

It’s Not All About Diet

Zinc Toxicity

Zinc Supplements

Killing a Cold With Zinc

Wrapping Up