The Significance of Nutrients for Optimal Body and Brain Function

In my writings about nutrients and supplements, I emphasize the importance of relying on substantial evidence from scientific literature. My focus remains on well-researched and promising compounds.

Nutrients play a crucial role in supporting cell growth and overall cellular health. Some nutrients act as foundational elements, while others function as communicative messengers within the body.

While the body can synthesize certain nutrients through biochemical processes, others are deemed essential because they cannot be produced internally. Additionally, some nutrients are classified as semi-essential, as the body can manufacture them under certain conditions.

Drawing from my personal journey, I have reviewed numerous nutrients. Throughout my health transformation, I meticulously noted both my objective and subjective experiences while cross-referencing available scientific studies.

Many readers often inquire about the necessity of supplementation. Unfortunately, I cannot provide specific health advice. However, I advocate for obtaining nutrients primarily through food.

If our dietary intake is deficient in certain nutrients or if we exhibit symptoms related to deficiencies due to underlying health issues, supplementation may be a viable option.

Given that some supplements can have side effects and interact with medications, seeking guidance from qualified healthcare professionals is vital. The most prudent approach is to first assess for deficiencies and consult with family doctors or specialized healthcare providers for corrective measures.

Before trying a new nutrient, I discuss it with my family doctor, who reviews my medical history to identify any potential complications. I then examine the literature to understand the research findings, and when I feel confident, I gradually introduce the nutrient to ensure safety.

If I experience any adverse reactions, I promptly cease its use and consult healthcare professionals to address any issues. Fortunately, I have not encountered significant side effects from the supplements I have tried thus far.

As individuals, we all respond differently to nutrients. What works for me may not yield the same results for someone else. Therefore, creating a personalized plan for nutrient intake—whether through food or supplements—is essential. I have previously documented my views on the importance of a tailored diet.

In this article, I summarize the nutrients I've explored, highlighting key points and providing links to in-depth reviews. Not every nutrient may pique the interest of all readers, so I encourage you to explore the relevant links for more information.

To keep this post concise, I emphasize the essential points under twenty brief headings, allowing readers to navigate my nutrient reviews easily.

1. Co-Enzyme Q-10

After thorough investigation, I began using CoQ10 at age 55, following a cardiologist's recommendation, which gave me confidence. While this molecule offers various benefits, my primary goal is to enhance mitochondrial health as I age. Mitochondria are the energy powerhouses of our cells. I provided twelve tips for boosting mitochondrial density to maintain energy levels. My experience is documented in the article titled "Why I Take 100 Mg CoQ10 [Ubiquinol] Daily."

2. Lithium Orotate

My extensive experience with lithium orotate has led me to explore its many uses, particularly for bipolar disorders. Medical literature highlights the benefits of lithium therapy for mental health. Although I do not have bipolar disorder, I found it helpful in alleviating stress from an active mind, and it positively influenced my mood after the first dose. My journey with lithium orotate is captured in "Lithium Orotate Helped Elaine Defeat Bipolar Disorder."

3. Alpha-Lipoic Acid

Alpha-lipoic acid is a naturally occurring compound in our cells, notably in mitochondria, where it functions as an antioxidant and is both fat and water-soluble. While we can obtain it from food in small quantities, it is also produced by the body in minimal amounts. I supplement alpha-lipoic acid primarily to combat inflammation, lower cardiovascular risks, and enhance nerve function. Research suggests it may also aid memory retention in Alzheimer's patients. My findings are detailed in "Seven Health Benefits of Alpha-Lipoic Acid."

4. N-Acetyl-Cysteine (NAC)

N-acetyl-cysteine is a crucial molecule I prioritize for immune system support. My experiences are documented in "Why NAC is a Vital Molecule for Health." Additionally, I addressed a recent NAC shortage in the U.S. in "Ill-Timed Shortage of N-Acetyl-Cysteine Raises Concerns." Thankfully, supplement companies are resolving these shortages, allowing me to easily acquire NAC.

5. Acetyl-L-Carnitine (ALCAR)

My research on acetyl-l-carnitine's effects on the brain revealed its benefits for fat metabolism, weight loss, fitness performance, cognitive enhancement, and brain protection. As a nootropic, ALCAR can cross the blood-brain barrier. Despite my diet providing adequate carnitine, I supplement with the acetyl version in low doses for cognitive benefits. I documented my findings in "Why Acetyl-L-Carnitine is Considered a Weight Loss, Fitness, & Nootropic Supplement."

6. Nicotinamide Adenine Dinucleotide (NADH)

I became intrigued by scientific studies on NADH and decided to experiment with this valuable molecule to harness its benefits. My primary motivations for including it in my regimen are its potential to repair DNA damage and support telomere maintenance. NADH also shows promise in preventing neurodegenerative disorders, particularly dementia. My experiences are shared in "What I Learned From Experimenting With NADH."

7. Trimethylglycine (TMG)

Known as betaine, TMG has a long history of use. I experimented with TMG to maintain healthy homocysteine levels, reduce inflammation, support cardiovascular health, and promote mitochondrial function. My experience is chronicled in "TMG Supplementation Improved Four Health Conditions for Steve (Scientist and Bodybuilder)."

8. Creatine

Creatine is one of the most studied supplements, with over 63,000 scientific reports published between 1908 and 2022. While the literature highlights various benefits, my reasons for using creatine include enhancing brain health, preserving muscle, boosting energy, reducing fatigue, and improving exercise performance. My experiences are detailed in "Remarkable Health Benefits of the Most Researched Fitness Supplement."

9. Magnesium

I supplement magnesium due to its critical role in my physical and mental health. My dietary intake has been insufficient, leading to potential health issues, as magnesium serves as a co-factor for over 300 enzymatic reactions. Alarmingly, two-thirds of the population in the Western world do not meet the recommended daily allowance for magnesium. Additionally, transdermal magnesium enhances my sleep quality, alleviates daily stress, and aids recovery after intense workouts. My experiences with magnesium are documented in "Why Magnesium Is Not Just Another Mineral."

10. Vitamin D

Vitamin D is another essential supplement for my physical and mental wellness. I take it almost daily, except during sunny summer days. My primary motivation is to bolster my immune system and enhance bone density. Considered a steroid hormone, vitamin D is utilized by practitioners to address conditions like osteoporosis, myopathy, type 2 diabetes, immune disorders, and certain cancers. My experience is chronicled in "Vitamin D, as a Steroid Hormone, not Just Another Supplement."

11. Vitamin B12

I faced a Vitamin B12 deficiency while following a strictly plant-based diet, during which supplementation alleviated deficiency symptoms. Neurological issues were of particular concern, as my father suffered from motor neuron disease due to severe deficiency. My family doctor advised me to increase my B12 levels when necessary. However, my current diet is rich in Vitamin B12, so I no longer supplement. My experience is detailed in "Why Vitamin B12 Deficiency Matters."

12. Vitamin B1

I do not supplement with Vitamin B1, as my diet provides sufficient amounts. However, literature indicates that some individuals may experience deficiencies, often due to excessive alcohol consumption, as I explained in my article on Korsakoff Syndrome. My findings are detailed in "Dementia: Perspectives on Korsakoff’s Syndrome & Vitamin B1 Deficiency."

13. Vitamin K2

Given my emphasis on bone health as I age, I supplement with Vitamin K2 as advised by my family doctor. Vitamin K2 facilitates the movement of calcium from the bloodstream to the bones. I also received endorsements from specialists regarding my bone density and arthritis symptoms from my youth. My experiences are documented in "The Importance of Vitamin K2."

14. Choline

Although choline is part of B vitamin complexes, I do not supplement it, as my diet provides adequate amounts. I have occasionally used citicoline and alpha GPC to enhance cognitive function during demanding situations, such as challenging conference presentations. However, literature suggests that some individuals may experience deficiencies for various reasons, necessitating professional guidance. My experience is documented in "Choline Deficiency Matters for Some People."

15. Digestive Enzymes

I previously supplemented with digestive enzymes, including lipase for fat digestion and protease and pepsin for protein digestion, while adjusting to a new diet. However, I no longer require supplementation after my adaptation period. Research indicates that some individuals may have insufficient levels of digestive enzymes, such as lactase in lactose-intolerant individuals. My experiences are documented in "Why Digestive Enzymes Are Important and How to Address Deficiencies."

16. Hydrolyzed Collagen

Discovering hydrolyzed collagen was an exciting moment for me, as it helped alleviate digestive issues like bloating and address my leaky gut. I no longer need to supplement hydrolyzed collagen but continue to enjoy homemade bone broth daily. My experiences are chronicled in "My Testimony of Hydrolyzed Collagen."

17. Activated Charcoal

As noted in a previous article, I keep activated charcoal in my emergency kit. Thankfully, my customized diet has minimized food poisoning incidents. However, I previously encountered such issues, making it a valuable addition to my emergency supplies, particularly for young family members who may consume unhealthy foods in social settings. I take a low dose weekly to help remove heavy metals from my system, being cautious about timing to avoid mineral deficiencies. Professional guidance is crucial before using this molecule as a supplement. My experiences are detailed in "Why Is Activated Charcoal in My Emergency Bag? Is It Hype or Hope?"

18. Nootropics

I have mixed feelings about nootropics. While they appear promising, the research remains inconclusive, leading me to refrain from supplementation at this time. I currently only use acetyl-l-carnitine, which is classified as a nootropic, and I explain my reasoning in my article. My review of nootropics is captured in "Why Nootropics Matter."

19. Other Important Nutrients

I have also examined several additional nutrients, which I documented in a separate article. This includes N-Acetyl-Tyrosine, L-Carnosine, taurine, caffeine, and docosahexaenoic acid (DHA), alongside the nutrients summarized in this article. My reviews and experiences with these nutrients are shared in "Effects of 17 Nutrients on the Body and Mind," as well as in "Six Important Nutrients We Can’t Get from Vegetables or Fruits Adequately."

20. Pure Nicotine

I reserve this discussion for last, as I do not consider nicotine a nutrient. However, it is a molecule recognized by our brains. I cautiously experimented with pure nicotine, though I do not use it regularly due to its addictive nature and potential for serious side effects. Its primary application today is as a tool to assist in quitting smoking. My experience with cessation is documented in "Three Tips to Quit Smoking Permanently," and I also explored my unique experience with nicotine in "One Mg Pure Nicotine Helped Me Write 10,000 Words Once."

Conclusions and Insights

The nutrients I reviewed and experimented with appear beneficial for enhancing both physical and mental health. It is crucial to address nutritional deficiencies, particularly for essential and semi-essential nutrients, as our bodies require them for cellular growth and maintenance.

A sensible approach would involve first assessing for deficiencies, followed by seeking corrective action from family doctors or referred healthcare specialists to manage shortages effectively.

Certain molecules are essential for sustaining cellular health. Some function as building blocks, while others act as messengers in bodily communication. Although the body can synthesize some nutrients and we may obtain them from food, deficiencies can arise for various reasons.

We must be cautious with nutrients that our bodies cannot produce and that are only found in specific foods. The alternative is to consider supplementation under the guidance of qualified healthcare professionals.

I focus solely on significant nutrients that are relevant to our health. Prior to experimenting with any nutrient, I consult with my family doctor, who reviews my medical history for potential conflicts.

Afterward, I safely trial these nutrients in low doses, having reviewed the literature and understood the findings. I document my objective experiences and subjective feelings to adjust dosages as necessary. If I encounter any side effects from a supplement, I discontinue its use. Fortunately, I have not experienced any notable adverse effects from the supplements I have used.

As research continues to evolve regarding most supplements, it is vital to proceed with caution. Furthermore, some supplements may have side effects or interact with medications, making it imperative to seek support from qualified healthcare professionals.

There is a wealth of information available online about supplements. While some sources are trustworthy, others can be misleading or confusing. Anecdotes can provide valuable insights, but individual responses to supplements can vary greatly, underscoring the need for a personalized approach.

I write about supplements to share valuable insights grounded in scientific reviews and my personal experiences. I maintain neutrality and do not endorse any specific brands, even though I may have preferences.

My goal is to provide independent reviews based on my experiences, reflecting my research and perspectives while inspiring readers to conduct their own inquiries and seek advice from qualified healthcare professionals before initiating any supplement regimen.

Thank you for engaging with my insights. I wish you a healthy and fulfilling life.

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