Optimal Timing and Combinations of Vitamins, Supplements, Minerals, and Food for Maximum Benefits (Vitamins A, B, K, Magnesium Glycinate, C and Zinc)
By Nadya Yaboorg | Published on May 28, 2024 @ 6:37PM
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When to take:
Typically either breakfast or dinner.
With what to take:
Take Pure Encapsulations Vitamin A with a meal that includes some healthy fats, such as avocados, nuts, seeds, olive oil, or fatty fish. Drink a glass of water with your supplement to aid in digestion and absorption.
Sourses of obtaining vitamin A:
Preformed Vitamin A (Retinoids): Found in animal products such as liver, fish, dairy products, and fortified foods. This form is readily usable by the body.
Provitamin A (Carotenoids): Found in plant-based foods such as fruits and vegetables, particularly those that are orange or dark green (e.g., carrots, sweet potatoes, spinach). The body converts carotenoids like beta-carotene into retinol, an activ
A LITTLE BIT OF SCIENCE
1. Vision and Eye Health
Vitamin A is crucial for maintaining healthy vision. It is a component of rhodopsin, a protein in the eyes that absorbs light in the retinal receptors. Vitamin A deficiency can lead to night blindness and, in severe cases, to complete blindness. It also helps maintain the health of the cornea and conjunctiva.
2. Immune Function
Vitamin A supports the immune system by maintaining the integrity and function of skin and mucosal cells, which act as barriers and are the body’s first line of defense against pathogens. It also plays a role in the production and function of white blood cells, which help capture and clear bacteria and other pathogens from the bloodstream.
3. Cell Growth and Differentiation
Vitamin A is essential for cellular growth and differentiation. It regulates the growth of epithelial cells, which line the surfaces and cavities of the body. This function is critical for the normal development and maintenance of organs such as the lungs, kidneys, and heart.
4. Reproduction and Development
Vitamin A is important for reproductive health in both men and women. It supports sperm production and is necessary for normal fetal development during pregnancy. Adequate levels of vitamin A are crucial for the proper formation and differentiation of tissues and organs in the developing embryo.
5. Skin Health
Vitamin A is vital for maintaining healthy skin. It promotes cell production and turnover, which helps keep the skin's surface smooth and reduces the buildup of dead cells. It is also used in dermatology to treat conditions like acne and psoriasis.
6. Antioxidant Properties
Vitamin A has antioxidant properties, helping to neutralize free radicals in the body. Free radicals can cause oxidative stress, leading to cellular damage and contributing to chronic diseases such as cancer and heart disease.
Nature Made Vitamin B1 (Thiamine)
When to take:
Vitamin B1 is essential for converting food into energy. Taking it in the morning can help support energy levels throughout the day.
With what to take:
While Vitamin B1 can be taken with or without food, taking it with a meal can help enhance absorption and reduce the risk of stomach upset. The recommended daily intake of thiamine varies by age, sex, and life stage. Adult men need about 1.2 mg per day, while adult women need about 1.1 mg per day.
Sourses of obtaining vitamin B1:
Whole grains, pork, legumes.
A LITTLE BIT OF SCIENCE
1. Energy Metabolism
Vitamin B1 is vital for the metabolism of carbohydrates, proteins, and fats. It acts as a coenzyme for the enzyme pyruvate dehydrogenase, which is essential in converting glucose into energy (ATP). This process is fundamental for maintaining energy levels in the body, particularly for organs and tissues with high energy demands, such as the brain and muscles.
2. Nervous System Function
Thiamine is critical for the proper functioning of the nervous system. It is involved in the synthesis of neurotransmitters such as acetylcholine, which is essential for memory and cognitive function. Additionally, thiamine helps in the maintenance of nerve cell membranes, ensuring proper nerve impulse transmission.
3. Muscle Function
Thiamine plays a role in maintaining healthy muscle function. By supporting energy metabolism, it ensures that muscles receive the energy needed for contraction and relaxation. This is particularly important for cardiac muscle, where thiamine deficiency can lead to cardiac dysfunction.
4. Synthesis of DNA and RNA
Thiamine is necessary for the synthesis of nucleotides, which are the building blocks of DNA and RNA. This function is crucial for cell growth, division, and repair, making thiamine essential for overall cellular health and regeneration.
5. Antioxidant Properties
Vitamin B1 has antioxidant properties, helping to protect cells from oxidative stress. It reduces the formation of advanced glycation end-products (AGEs), which are harmful compounds that can damage tissues and are linked to aging and various chronic diseases.
6. Cognitive Health
Adequate thiamine levels are important for maintaining cognitive health. Thiamine deficiency can lead to neurological problems such as Wernicke’s encephalopathy and Korsakoff’s syndrome, which are characterized by confusion, memory loss, and coordination issues. These conditions highlight the critical role of thiamine in brain function and mental clarity.
7. Cardiovascular Health
Thiamine is essential for maintaining a healthy cardiovascular system. It supports the production of energy in heart cells, ensuring proper heart function. Thiamine deficiency can lead to beriberi, a condition that affects the cardiovascular system and can cause symptoms such as heart failure and fluid retention.
THORNE Riboflavin 5'-Phosphate - Bioactive Form of Vitamin B2
When to take:
Vitamin B2 plays a crucial role in energy production. Taking it in the morning can help support energy levels throughout the day. Take THORNE Riboflavin 5'-Phosphate with your breakfast.
With what to take:
Vitamin B2 can be taken with or without food, taking it with a meal can enhance absorption and reduce the likelihood of stomach upset.
Sourses of obtaining vitamin B2:
Dairy products, eggs, green leafy vegetables. The recommended daily intake of riboflavin varies by age, sex, and life stage. Adult men need about 1.3 mg per day, while adult women need about 1.1 mg per day.
A LITTLE BIT OF SCIENCE
1. Energy Metabolism
Riboflavin is a key player in the body's energy production. It is a component of two major coenzymes: flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD). These coenzymes are crucial for the electron transport chain, which is the final stage of cellular respiration where most of the body’s ATP (energy currency) is produced. They are also involved in the metabolism of carbohydrates, fats, and proteins.
2. Antioxidant Function
Vitamin B2 has antioxidant properties that help protect cells from oxidative damage. Riboflavin contributes to the maintenance of glutathione, one of the body’s most important antioxidants. By maintaining adequate levels of glutathione, riboflavin helps neutralize free radicals and protect against cellular damage and oxidative stress.
3. Red Blood Cell Production
Riboflavin is essential for the production and maintenance of red blood cells. It helps the body convert iron into hemoglobin, the protein in red blood cells that carries oxygen throughout the body. Adequate riboflavin levels are crucial for preventing anemia and ensuring that tissues receive sufficient oxygen.
4. Growth and Development
Vitamin B2 is vital for normal growth and development. It supports cellular function, growth, and repair. During periods of rapid growth, such as childhood, adolescence, and pregnancy, the body's requirement for riboflavin increases.
5. Skin and Eye Health
Riboflavin plays a significant role in maintaining healthy skin and vision. It helps in the maintenance of mucous membranes in the digestive system and skin, and it is important for the health of the eyes. Deficiency in riboflavin can lead to conditions such as dermatitis, cracked lips, sore throat, and cataracts.
6. Nervous System Support
Vitamin B2 is essential for the proper functioning of the nervous system. It helps in the maintenance of myelin, the protective sheath around nerve fibers, and supports neurotransmitter function. Riboflavin deficiency can lead to neurological symptoms such as weakness and fatigue.
7. Mitochondrial Function
Riboflavin is critical for mitochondrial function and energy production within cells. It helps convert food into energy that the cells can use and supports the health of mitochondria, the powerhouse of the cell.
8. Reduction of Migraine Frequency
Studies have shown that riboflavin can help reduce the frequency and duration of migraines. High doses of riboflavin are sometimes used as a preventive treatment for migraine sufferers.
THORNE Niacinamide B3
When to take:
Taking THORNE Niacinamide with breakfast or lunch ensures you are providing your body with a steady supply of nutrients early in the day, which can help with energy levels and metabolic processes.
With what to take:
Niacinamide can sometimes cause mild stomach discomfort when taken on an empty stomach. Taking it with food can help minimize this effect. Drink a glass of water with your supplement to aid in digestion and absorption.
Sourses of obtaining vitamin B3:
Chicken, tuna, peanuts, whole grains.
A LITTLE BIT OF SCIENCE
1. Energy Production
Niacin is essential for converting food into energy. It is a component of the coenzymes NAD (nicotinamide adenine dinucleotide) and NADP (nicotinamide adenine dinucleotide phosphate), which are involved in the oxidation-reduction reactions in cellular metabolism. These coenzymes play a critical role in the Krebs cycle and the electron transport chain, both of which are essential for producing ATP, the primary energy currency of the cell.
2. DNA Repair and Synthesis
Niacin is vital for maintaining the integrity of DNA. NAD and NADP are involved in DNA repair processes and the synthesis of new DNA. This function is crucial for cellular health, preventing mutations, and supporting normal growth and development.
3. Antioxidant Defense
Niacin contributes to the body's antioxidant defense system. NADP, in its reduced form (NADPH), is a key player in the regeneration of glutathione, one of the body’s most important antioxidants. This helps protect cells from oxidative stress and damage caused by free radicals.
4. Cholesterol and Lipid Metabolism
Niacin has been shown to influence cholesterol levels. It can reduce the levels of low-density lipoprotein (LDL) cholesterol and triglycerides while increasing high-density lipoprotein (HDL) cholesterol. This lipid-modifying effect makes niacin important for cardiovascular health and the prevention of atherosclerosis.
5. Nervous System Health
Vitamin B3 is crucial for the proper functioning of the nervous system. It helps in the production of neurotransmitters, which are essential for brain function and communication between nerve cells. Adequate niacin levels are necessary to prevent neurological issues and maintain cognitive health.
6. Skin Health
Niacin plays a role in maintaining healthy skin. It supports the function of the skin barrier, helps in wound healing, and protects against conditions like dermatitis. Topical forms of niacinamide, a derivative of niacin, are commonly used in skincare products to treat acne, rosacea, and hyperpigmentation.
7. Anti-Inflammatory Properties
Niacinamide has anti-inflammatory properties that can be beneficial in conditions like arthritis and inflammatory skin diseases. It helps modulate the immune response and reduce inflammation.
8. Preventing Pellagra
Niacin deficiency can lead to pellagra, a condition characterized by the "three Ds": dermatitis, diarrhea, and dementia. Without adequate niacin, the body cannot properly convert food into energy, leading to severe systemic issues.
Jarrow Formulas Pantethine 450 mg - Derivative of Vitamin B5
When to take:
Taking Pantethine with breakfast or lunch ensures you are starting your day with essential nutrients, which can support energy levels and metabolic processes throughout the day.
With what to take:
The best time to take Jarrow Formulas Pantethine 450 mg, a derivative of Vitamin B5, is with a meal.
Sourses of obtaining vitamin B5:
Meat (especially organ meats like liver), fish, poultry, whole grains, legumes, eggs, dairy products, avocados, mushrooms
A LITTLE BIT OF SCIENCE
Vitamin B5, also known as pantothenic acid, is a water-soluble vitamin that is essential for a variety of biological functions. Here’s a detailed look at the scientific importance of Vitamin B5:
1. Energy Metabolism
Vitamin B5 is a critical component of coenzyme A (CoA), which is vital for the metabolism of carbohydrates, fats, and proteins. CoA is involved in the Krebs cycle, where it helps convert nutrients into energy (ATP) that the body can use. This makes Vitamin B5 essential for maintaining overall energy levels and metabolic functions.
2. Synthesis of Key Molecules
Vitamin B5 is necessary for the synthesis of several important molecules, including:
Acetyl-CoA: A molecule that plays a key role in the synthesis and oxidation of fatty acids and the metabolism of carbohydrates.
Steroid Hormones: CoA is involved in the production of steroid hormones such as cortisol, which help regulate stress responses, immune function, and metabolism.
Neurotransmitters: Vitamin B5 is required for the synthesis of acetylcholine, a neurotransmitter critical for muscle function and memory.
3. Fatty Acid Synthesis and Degradation
Pantothenic acid is essential for the synthesis and breakdown of fatty acids. It is a key player in the formation of acyl carrier protein (ACP), which is necessary for the biosynthesis of fatty acids. This function is crucial for the production of lipids that are important for cell membrane integrity and function.
4. Wound Healing
Vitamin B5 has been shown to play a role in wound healing. It helps in the proliferation of cells involved in the repair process and can reduce the time needed for wound healing. This makes it important for maintaining skin health and recovery from injuries.
5. Cholesterol Synthesis
Vitamin B5 is involved in the synthesis of cholesterol, which is a precursor for steroid hormones, vitamin D, and bile acids. Proper cholesterol synthesis is crucial for maintaining cell membrane structure and producing essential biological molecules.
6. Anti-Inflammatory Properties
Pantothenic acid has anti-inflammatory properties and can help reduce inflammation. It is involved in the synthesis of coenzyme A, which is necessary for the production of glucocorticoids, hormones that have anti-inflammatory effects.
7. Cognitive Function
Vitamin B5 is important for cognitive function due to its role in the synthesis of acetylcholine, a neurotransmitter that is essential for memory, learning, and other cognitive processes. Adequate levels of pantothenic acid support brain health and function.
8. Skin and Hair Health
Pantothenic acid is often included in skincare and haircare products due to its ability to improve skin hydration, elasticity, and hair health. It supports the production of coenzyme A, which is necessary for the synthesis of lipids that maintain skin barrier function.
Nature Made Vitamin B6 Pyridoxine
When to take:
With a meal, such as breakfast or lunch. Since Vitamin B6 is involved in energy metabolism, taking it in the evening might disrupt sleep for some people.
With what to take:
Swallow the supplement with a full glass of water.
Avoid alcohol: Alcohol can interfere with the absorption and utilization of Vitamin B6.
Sourses of obtaining vitamin B6:
Poultry: Chicken and turkey
Fish: Salmon and tuna
Organ meats: Beef liver
Starchy vegetables: Potatoes and sweet potatoes
Non-citrus fruits: Bananas and avocados
Fortified cereals and grains
Legumes: Chickpeas and lentils
Nuts and seeds: Sunflower seeds and pistachios
A LITTLE BIT OF SCIENCE
1. Amino Acid Metabolism
Transamination and Deamination: Vitamin B6 is a coenzyme for various enzymes involved in amino acid metabolism, including transaminases and deaminases. These enzymes help convert amino acids into other needed compounds and remove amino groups, which are crucial for producing energy from proteins.
Neurotransmitter Synthesis: It is essential for the synthesis of neurotransmitters such as serotonin, dopamine, norepinephrine, and gamma-aminobutyric acid (GABA). This is because it acts as a coenzyme for enzymes like aromatic L-amino acid decarboxylase, which are involved in neurotransmitter biosynthesis.
2. Hemoglobin Production
Heme Synthesis: Vitamin B6 is crucial in the biosynthesis of heme, the iron-containing component of hemoglobin, which carries oxygen in red blood cells. This process involves the enzyme aminolevulinic acid synthase, which requires pyridoxal phosphate (PLP), the active form of Vitamin B6, as a coenzyme.
3. Cognitive Function and Mental Health
Neurotransmitter Regulation: Adequate levels of Vitamin B6 are necessary for proper brain function and mood regulation. Deficiency in B6 can lead to symptoms of depression and cognitive dysfunction due to disrupted neurotransmitter synthesis.
Homocysteine Regulation: Vitamin B6 helps maintain low levels of homocysteine, an amino acid that, at high levels, is associated with cognitive decline and neurodegenerative diseases. It does this by acting as a coenzyme in the conversion of homocysteine to cysteine.
4. Immune System Support
Lymphocyte Proliferation: Vitamin B6 is involved in the production and function of lymphocytes, which are white blood cells critical for the immune response.
Antibody Production: It also aids in the production of antibodies, enhancing the body's ability to fight infections.
5. Energy Metabolism
Glycogenolysis: Vitamin B6 is involved in the breakdown of glycogen to glucose-1-phosphate, an important step in releasing glucose from stored glycogen in the liver and muscles.
Gluconeogenesis: It also assists in gluconeogenesis, the process of producing glucose from non-carbohydrate sources, which is crucial during fasting or intense exercise.
6. Hormone Regulation
Steroid Hormone Action: Vitamin B6 modulates the action of steroid hormones, such as glucocorticoids, which are involved in stress response, metabolism, and immune function. It does this by influencing gene expression related to these hormones.
7. Cardiovascular Health
Homocysteine Reduction: As mentioned, Vitamin B6 helps reduce homocysteine levels, which is beneficial for cardiovascular health. High homocysteine levels are a risk factor for heart disease.
Lipid Metabolism: It plays a role in lipid metabolism, aiding in the regulation of cholesterol levels and reducing the risk of atherosclerosis.
8. Skin Health
Collagen Synthesis: Vitamin B6 is involved in collagen synthesis, which is essential for maintaining healthy skin, wound healing, and overall skin integrity.
Mechanisms and Enzymatic Actions
Pyridoxal Phosphate (PLP): The active form of Vitamin B6, pyridoxal phosphate, acts as a coenzyme in over 100 enzymatic reactions, many of which are related to protein metabolism.
Enzyme Cofactor: PLP acts as a cofactor for enzymes that catalyze reactions involving the transformation of amino acids, the synthesis of neurotransmitters, and the metabolism of lipids and carbohydrates.
Life Extension Biotin 600 mcg Vitamin B7
When to take:
With breakfast or lunch.
With what to take:
Biotin is water-soluble, so it doesn’t need to be taken with fat.
Avoid Interference: Certain medications and conditions can affect biotin absorption. For example, antibiotics and some anti-seizure medications can decrease biotin levels.
Sourses of obtaining vitamin B7:
Egg Yolks: Rich in biotin, but avoid raw egg whites as they contain avidin, which can bind to biotin and prevent its absorption.
Nuts and Seeds: Almonds, walnuts, peanuts, and sunflower seeds are good sources of biotin.
Legumes: Lentils, beans, and peas are biotin-rich.
Whole Grains: Oats, barley, and wheat contain biotin.
Fish: Salmon and tuna provide biotin along with essential fatty acids.
Meat and Poultry: Liver, pork, and chicken are excellent sources of biotin.
Dairy Products: Milk, cheese, and yogurt contain biotin.
Fruits and Vegetables: Avocados, sweet potatoes, spinach, and broccoli offer biotin and other essential nutrients.
A LITTLE BIT OF SCIENCE
Energy Metabolism:
Carbohydrate, Fat, and Protein Metabolism: Biotin acts as a coenzyme for carboxylase enzymes, which are crucial for the metabolism of carbohydrates, fats, and proteins. It helps convert food into usable energy.
Gene Regulation:
Gene Expression: Biotin is involved in the regulation of gene expression through biotinylation, a process that affects histone modifications and, consequently, gene activity.
Hair, Skin, and Nail Health:
Keratin Production: Biotin supports the production of keratin, a key protein in hair, skin, and nails, promoting their growth and health.
Skin Health: Adequate biotin levels help maintain healthy skin, preventing conditions like dermatitis.
Nervous System Function:
Neurotransmitter Production: Biotin is essential for synthesizing neurotransmitters, supporting nervous system function and mental health.
Blood Sugar Regulation:
Gluconeogenesis: Biotin plays a role in gluconeogenesis, helping maintain stable blood sugar levels by producing glucose from non-carbohydrate sources.
Pregnancy and Embryonic Development:
Cell Growth: Biotin is crucial for cell growth and development, making it essential during pregnancy to support the growing fetus
BioActive Folate & Vitamin B12
When to take:
With breakfast or lunch.
With what to take:
Both folate and Vitamin B12 are water-soluble, so they don’t require dietary fat for absorption
Sourses of obtaining FOLATE and B12:
1. Folate-Rich Foods:
Leafy Greens: Spinach, kale, and other dark leafy greens
Legumes: Lentils, beans, and peas
Citrus Fruits: Oranges, lemons, and grapefruits
Avocados: High in folate and healthy fats
Fortified Foods: Cereals, breads, and pastas fortified with folic acid
2. Vitamin B12-Rich Foods:
Meat: Beef, pork, and lamb
Fish: Salmon, trout, and tuna
Poultry: Chicken and turkey
Dairy Products: Milk, cheese, and yogurt
Eggs: Particularly the yolk
Fortified Foods: Plant-based milk alternatives and breakfast cereals
A LITTLE BIT OF SCIENCE
Red Blood Cell Formation:
Folate: Essential for DNA synthesis and cell division, critical for producing healthy red blood cells.
Vitamin B12: Necessary for red blood cell formation and preventing megaloblastic anemia.
DNA Synthesis and Repair:
Folate: Plays a vital role in DNA synthesis, repair, and methylation, which are crucial for cell growth and division.
Vitamin B12: Works in conjunction with folate in DNA synthesis and repair.
Brain and Nervous System Health:
Folate: Important for neurotransmitter synthesis and overall brain function.
Vitamin B12: Supports nerve cell health and is involved in the production of myelin, which insulates nerve fibers.
Homocysteine Regulation:
Both folate and Vitamin B12 help regulate homocysteine levels in the blood, reducing the risk of cardiovascular diseases.
Energy Production:
Vitamin B12: Plays a role in converting food into energy and maintaining energy levels.
Pregnancy and Fetal Development:
Folate: Crucial for preventing neural tube defects and supporting healthy fetal development.
Solgar B-Complex "100"
To combine all B vitamins, you can always use a single type of supplement in one bottle.
Garden of Life Vitamin B Complex is known for its quality and purity, utilizing organic, non-GMO ingredients. Their supplements are often made from whole foods, enhancing nutrient absorption and providing additional health benefits from phytonutrients. The brand uses highly bioavailable forms of B vitamins, such as methylcobalamin (B12) and methylfolate (B9), ensuring effective absorption. They offer certified organic, non-GMO, gluten-free, and vegan options.
Thorne Research Stress B-Complex has a strong reputation as a well-respected brand known for its rigorous testing and high-quality supplements. This B complex includes all essential B vitamins in their active forms, which enhances absorption and effectiveness. The supplements are free from gluten, dairy, soy, and other common allergens, ensuring purity and safety for those with dietary restrictions.
Pure Encapsulations B-Complex Plus is formulated to be hypoallergenic, making it suitable for individuals with sensitivities. It uses active forms of B vitamins, including methylcobalamin and 5-MTHF (methylfolate), which are more easily absorbed by the body. The brand is known for its rigorous testing and quality assurance practices, ensuring high standards.
Nature Made Super B-Complex is widely available and affordable, making it a popular choice for many consumers. The United States Pharmacopeia (USP) verifies the quality, potency, and purity of the ingredients in these supplements. The formulation is comprehensive, containing all eight essential B vitamins and added Vitamin C for additional immune support.
Jarrow Formulas B-Right Complex contains active forms of B vitamins, such as methylcobalamin and pyridoxal-5-phosphate (P5P) for B6, which are designed to optimize absorption and utilization in the body. Jarrow Formulas is known for producing high-quality, scientifically-backed supplements, ensuring reliability and effectiveness.
Solgar Vitamin B-Complex “100” is known for its high potency, providing 100 mg of most B vitamins, which is beneficial for those needing higher doses. Solgar has been a trusted name in supplements for decades, recognized for its quality and consistency. The supplements are non-GMO, gluten-free, dairy-free, and kosher, catering to various dietary needs.
MegaFood Balanced B Complex uses whole food sources for vitamins, which can enhance nutrient absorption and provide additional phytonutrients. The supplements are non-GMO, gluten-free, dairy-free, soy-free, and vegan, ensuring purity and suitability for those with dietary restrictions. MegaFood is known for sourcing ingredients from farm-fresh produce, emphasizing natural quality.
Klaire Labs B-Complex Plus is formulated to be hypoallergenic, free from common allergens, artificial colors, flavors, and preservatives, making it suitable for those with sensitivities. It includes active forms of B vitamins to ensure optimal absorption and efficacy. Klaire Labs is known for stringent quality control and testing processes, maintaining high standards of quality and purity.
Life Extension Super K
When to take:
Take Life Extension Super K with either lunch or dinner, depending on which meal typically includes more dietary fat.
With what to take:
Vitamin K is a fat-soluble vitamin, meaning it requires dietary fat for optimal absorption. Taking it with a meal that includes healthy fats enhances its bioavailability. This could be a meal that contains avocados, nuts, seeds, olive oil, or fatty fish.
Sourses of obtaining vitamin K:
Green leafy vegetables like kale, spinach, and broccoli, fermented foods, and animal products cheese, natto, and meat.
A LITTLE BIT OF SCIENCE
1. Blood Clotting (Coagulation). Vitamin K is crucial for the synthesis of proteins required for blood clotting. Without adequate vitamin K, the body cannot produce prothrombin, a protein and clotting factor that is essential for blood coagulation. This is why vitamin K deficiency can lead to excessive bleeding and bruising.
2. Bone Health. Vitamin K is important for bone metabolism. It helps in the regulation of calcium, ensuring that it binds to the bone matrix. Vitamin K activates osteocalcin, a protein that binds calcium to the bone, thereby helping to maintain bone density and strength. This is particularly important for reducing the risk of osteoporosis and fractures.
3. Cardiovascular Health\. Vitamin K plays a role in preventing calcification of arteries and other soft tissues. Matrix Gla-protein (MGP), which is vitamin K-dependent, inhibits calcium deposition in the arteries. Adequate vitamin K intake helps prevent arterial stiffness and contributes to cardiovascular health by maintaining the flexibility of blood vessels.
4. Cell Growth Regulation. Vitamin K is involved in regulating cell growth. It influences the activity of certain proteins that control cell proliferation, growth, and apoptosis (programmed cell death). This regulation is essential for maintaining healthy cell function and can potentially help in reducing the risk of certain cancers.
5. Cognitive Health. Emerging research suggests that vitamin K may have a role in brain function and cognitive health. Vitamin K is involved in the metabolism of sphingolipids, which are important components of brain cell membranes. Some studies have shown an association between higher vitamin K levels and better cognitive performance in older adults.
DEVA Magnesium Glycinate
When to take:
If you're taking DEVA Vegan Magnesium Glycinate, the best time to do so is in the evening. This form of magnesium is well-absorbed by the body, especially when taken with food. Plus, it has a calming effect, which can help you relax and sleep better.
With what to take:
So, try taking it with your dinner or right before bed. It's a good idea to take it at the same time every day to get the most benefit. Also, drink a glass of water with it to help with absorption. This way, you can make the most out of your magnesium supplement and enjoy a good night's sleep!
A LITTLE BIT OF SCIENCE
Neurotransmitter Regulation: Magnesium plays a crucial role in regulating neurotransmitters, which are chemicals that transmit signals in the brain. It helps maintain the balance of neurotransmitters like GABA (gamma-aminobutyric acid), which is an inhibitory neurotransmitter that promotes relaxation and reduces neuronal excitability.
NMDA Receptor Modulation: Magnesium acts as a natural blocker of NMDA (N-methyl-D-aspartate) receptors. These receptors, when overactivated, can lead to increased neuronal activity and excitability. By blocking these receptors, magnesium helps prevent excessive neuronal firing, which can calm the nervous system.
Stress Hormone Regulation: Magnesium is involved in regulating the release of stress hormones, such as cortisol. High levels of cortisol can lead to feelings of anxiety and stress. Magnesium helps modulate the body's stress response, thereby reducing the overall impact of stress on the nervous system.
Muscle Relaxation: Magnesium plays a vital role in muscle function, including relaxation. Muscle tension can contribute to feelings of anxiety and stress, and by promoting muscle relaxation, magnesium indirectly helps calm the mind.
Sleep Improvement: Adequate magnesium levels are associated with improved sleep quality. Good sleep is essential for a well-functioning nervous system and overall mental well-being. Magnesium helps regulate sleep patterns by supporting the production of melatonin, the hormone responsible for sleep-wake cycles.
Garden of Life Zinc Supplements 30mg High Potency Raw Zinc and Vitamin C Multimineral Supplement, Vitamin Code
When to take:
Taking your supplements in the morning helps establish a routine, making it less likely that you’ll forget to take them.
With what to take:
Zinc is best absorbed on an empty stomach, but it can sometimes cause stomach upset if taken without food. Taking it with a meal, particularly breakfast, balances the need for good absorption with minimizing any potential gastrointestinal discomfort. Drink a glass of water with your supplement to aid in digestion and absorption
What to avoid:
Zinc absorption can be inhibited by certain minerals like calcium and iron. Breakfast meals often have lower levels of these minerals compared to dinner, reducing potential interactions.. If your breakfast is heavy on calcium-rich foods, you might want to take the supplement a bit before or after eating to maximize zinc absorption.
A LITTLE BIT OF SCIENCE
MEnzyme Function: Zinc is a component of over 300 enzymes in the body. These enzymes are crucial for various biochemical reactions, including those involved in digestion, metabolism, and the synthesis of DNA and proteins.
Immune System Support: Zinc is essential for maintaining a healthy immune system. It helps in the development and function of immune cells, including T-cells and natural killer cells, which are critical for defending the body against infections and illnesses.
Protein and DNA Synthesis: Zinc is vital for the synthesis of proteins and DNA, which are necessary for cell growth and division. This is particularly important for proper development during pregnancy, childhood, and adolescence.
Wound Healing: Zinc plays a key role in wound healing due to its involvement in cell division and protein synthesis. It also helps maintain the structural integrity of cell membranes and skin.
Sense of Taste and Smell: Zinc is essential for maintaining a proper sense of taste and smell. It is a component of the enzyme carbonic anhydrase, which is involved in the sensory processes of taste and smell.
Antioxidant Properties: Zinc has antioxidant properties that help protect cells from oxidative stress and damage caused by free radicals. This is important for reducing the risk of chronic diseases and aging-related conditions.
Growth and Development: Zinc is crucial for normal growth and development, particularly during periods of rapid growth such as infancy, childhood, and adolescence. It is also important for reproductive health and function.
Hormone Regulation: Zinc plays a role in regulating hormones, including insulin, which is essential for blood sugar control, and thyroid hormones, which are important for metabolism.
Neurotransmission: Zinc is involved in the regulation of neurotransmitters in the brain, contributing to cognitive function and mood regulation. It is essential for brain development and function.
Gene Expression: Zinc is a key component of zinc finger proteins, which are involved in the regulation of gene expression. These proteins help control the transcription of specific genes, influencing various cellular processes.
Life Extension Fast-C & Bio-Quercetin Phytosome – Fast Delivery & Absorption Vitamin C Supplement for Optimum Immune Support
When to take:
Vitamin C supports the immune system and acts as an antioxidant. Taking it in the morning can help provide immune support throughout the day and may contribute to increased energy levels.
With what to take:
Take Life Extension Fast-C & Bio-Quercetin Phytosome with your breakfast. A balanced meal that includes some healthy fats can enhance the absorption of quercetin, as it is better absorbed with fats. Drink a glass of water with your supplement to aid in digestion and absorption.
What to avoid:
While vitamin C doesn’t have major absorption issues with calcium, some forms of quercetin can have reduced absorption when taken with high-calcium foods. So, if possible, avoid very high-calcium meals at the same time.
A LITTLE BIT OF SCIENCE
Antioxidant Properties: Vitamin C is a powerful antioxidant that helps protect cells from damage caused by free radicals—unstable molecules that can contribute to oxidative stress and various chronic diseases. By neutralizing free radicals, Vitamin C helps prevent cellular damage and inflammation.
Collagen Synthesis: Vitamin C is essential for the synthesis of collagen, a protein that is a major component of connective tissues such as skin, cartilage, tendons, ligaments, and blood vessels. Collagen is necessary for wound healing, maintaining skin elasticity, and overall tissue repair and regeneration.
Immune Function: Vitamin C supports the immune system by stimulating the production and function of white blood cells, including lymphocytes and phagocytes, which help protect the body against infections. It also enhances the skin’s barrier function, helping to prevent pathogens from entering the body.
Iron Absorption: Vitamin C enhances the absorption of non-heme iron (the form of iron found in plant-based foods) from the digestive tract. This is particularly important for individuals who consume a vegetarian or vegan diet, as it helps prevent iron deficiency anemia.
Neurotransmitter Synthesis: Vitamin C is involved in the synthesis of neurotransmitters, such as norepinephrine, which are crucial for brain function and mood regulation. Adequate levels of Vitamin C are important for maintaining cognitive function and psychological well-being.
Cardiovascular Health: Vitamin C contributes to cardiovascular health by helping to maintain the integrity of blood vessels. It also aids in the reduction of blood pressure, improves endothelial function, and has a role in the production of nitric oxide, which relaxes blood vessels and improves circulation.
Wound Healing: Due to its role in collagen synthesis, Vitamin C is essential for the healing of wounds. It helps form scar tissue and new blood vessels, facilitating the healing process.
Antihistamine Effects: Vitamin C has been shown to have natural antihistamine properties, which can help reduce the severity of allergic reactions by lowering histamine levels in the blood.
Prevention of Scurvy: Scurvy is a disease caused by severe Vitamin C deficiency. Symptoms include anemia, fatigue, swollen and bleeding gums, joint pain, and poor wound healing. Scurvy highlights the essential role of Vitamin C in overall health.
Detoxification: Vitamin C assists in the detoxification of harmful substances in the body, including environmental toxins and pollutants. It supports liver function and helps convert toxins into water-soluble forms that can be excreted.