T.H.I.N.K.
Taming Hindrances In Neural Kinetics
Deep Dive
‘Knowledge is knowing the answer. Wisdom is knowing where to look for it’
Disclaimer:
Not a doctor, professional, or authority. Just an idiot on the interwebs
Do your own research and take everything with a grain of salt.
Vitamins:
Vocabulary:
Vitamins:
Naturally occurring nutrients but come in different forms known as vitamers
Vitamers:
Related compounds that provide the body with the specific vitamin in its category ex. A vs B vitamins. Different Vitamers have different levels of abundance in things like diet, bioavailability, toxicity, metabolism etc. Not all sources of vitamins are the same but are classified the same.
Current listing is A, B (1,2,3,5,6,7,9,12), C, D, E, K
(The letters missing are ones that have been combined into the current letters being used or are no longer considered a vitamin)
Water vs. Fat soluble:
Water soluble is easily excreted from the body and less likely to be stored in tissue. Usually excreted through the Urinary system (Renal [kidneys] system as well as bladder) also includes the Digestive system (liver, stomach, pancreas, colon (large intestine), ileum (small intestine). (C, B1,2,3,5,6,7,9,12)
Fat soluble do not dissolve in water but are easily stored in tissue. Higher chance for toxicity because they can be stored in body tissue, it is rare though. (A, D, E, K)
Vitamins vs. Minerals - Both are vital nutrients but are differentiated by source. Vitamins naturally occur in plants and animals (organic). Minerals naturally occur in rocks and soil (inorganic).
Vitamins vs. Supplements - Geometry; squares (vitamins) vs rectangles (supplements). All vitamins can be taken as supplements, not all supplements are vitamins.
Simple breakdown:
Vitamins - are naturally occurring organic nutrients
Minerals - are naturally occurring inorganic nutrients
Supplements - are prepared versions of nutrients either solo or in combination with others
Provitamins vs. Ester vs. Bioactivated vs. Liposomal:
Provitamins are precursors or substances the organism can turn into vitamins (ex. beta-carotene is the provitamin for vitamin A retinol). This can also describe a synthetic version the body will metabolise into the vitamin form.
Ester refers to an oxyacid or byproduct of the reaction between an acid and an alcohol (animal and vegetable fats are esters). Some pure vitamins are better protected for absorption by the gut biome via the addition of a sugar or fat thus making them an ester.
Bioactivated versions of vitamins are substances that have been converted into versions that would naturally occur in biological use. Such as methyl or carboxylated versions. These supplement versions are typically more easily absorbed or used by the body.
Liposomal versions are supplements that have been surrounded by a lipid barrier for better absorption.
The Vitamins:
Vitamin A:
Fat soluble
Retinoids (retinol, retinal, retinyl esters, retinoic acid) and Carotene (carotenoids that do not contain oxygen. In fact are usually chained C40Hx)
Vitamin A
Retinoids:
Retinol: Vitamin A1. converted to retinal and retinoic acid
Retinal: All forms of vitamin A are metabolized into retinal and retinol is the precursor for other forms of vitamin A the body uses
Retinyl Esters: Storage form of vitamin A
Retinoic Acid: metabolite or part of metabolism be it an intermediate or end production. Mediates the functions of vitamin A1.
Carotene:
Tetraterpenoids, classification of a terpene which are biosynthetic building blocks
Carotene is a carotenoid that does not contain oxygen
Humans do not have the ability to produce carotene. Plants synthesize carotene and this results in their pigmentation. Typically seen in carrots and other orange colored fruits and vegetables.
Vision
Has to do with the retinal form, specifically how our rods and cones react to light via rhodopsin (rods) and iodopsin (cones). Both of which deal in the visual representation of ‘purple’
Lack of vitamin A can result in low Rhodopsin levels which is used to see in low light
Immune function (antioxidant)
T cell differentiation (cell types) and proliferation (amount of cells)
Haematopoiesis: Formation of blood components.
Erythrocytes (red blood cells) - oxygen carriers
Lymphocytes - immune system
Myeloid - immunity and blood clotting. Ex. macrophages
Bone, Teeth, Mucous Membranes & Skin cell health
Retinoic acid helps maintain skin health by switching genes and differentiating immature cells into mature cells (ie keratinocytes to epidermal cells)
Used in bone metabolism specifically osteoclastic (bone destruction) functions
Provides cells with protection against viral, bacterial and protozoan infections
Example : expression of mucins (mucous membranes), Keratins (hair, nails, skin). Apoptosis, cell death.
Gene transcription
Retinoic acid is important for gene transcription
First step in gene expression where DNA is copied to RNA
RARs - Retinoic Acid Receptors, are regulatory nuclear receptors for gene transcription
Supplement forms:
Beta-Carotene - Provitamin form
Vitamin A Palmitate - a synthetic alternative used in supplements or food products also known as its ester version
Food Sources:
Cod Liver Oil, Liver; Turkey, Beef, Pork, Fish, Chicken, Sweet Potatoes, Carrots, Broccoli Leaf, Butter, Cale, Collard Green, Butternut Squash.
Vitamin B1, 2, 3, 5, 6, 7, 9, 12:
Water Soluble
Commonly known as B complex - related substances working in close relationships throughout the body. The vitamin B numbers not in use were reclassified, or determined not to be vitamins
Vitamin B1 - Thiamine
Important for metabolism
B1 is necessary for ATP production (ATP is how our bodies use energy, ie moves)
Converts carbohydrates into glucose. Helps break down proteins and fats
Immune system support
Energy production and electrolyte transport in cells
Brain and nerve function
Along with ATP and glucose production thiamine is used in the creation of myelin which protects the nervous system throughout the body.
Supplement forms:
Thiamine Mononitrate (non-hygroscopic)
Thiamine Hydrochloride [HCL] (hygroscopic)
(Hygroscopic = absorbs water)
Food sources:
Whole grains, legumes, pork, fruits, yeast, brown rice, iIs added to many processed foods.
Vitamin B2 - Riboflavin (formerly vitamin G)
Important for metabolism
Helps convert food into energy (ATP production). Specifically necessary to break down proteins into amino acids
Supports multiple functions and systems including but not limited to:
Hair and skin via collagen levels
Immune system as an antioxidant specifically in the production of glutathione
Cardiovascular system via red blood cell production and transport of oxygen to cells
Supports absorption/use of other vitamins that include:
Production of B6 via flavin adenine dinucleotide (FAD) & flavin mononucleotide (FMN) cofactors [chemical reactions]
FAD required for converting retinol to retinoic acid (see Vitamin A info)
FAD is used in converting tryptophan to B3
Supplement forms:
Riboflavin
Riboflavin 5 phosphate (R5P)
Food sources:
Beef liver, natural yogurt, milk, spinach, almonds, eggs, mushrooms, quinoa
Vitamin B3 - Niacin
Precursor for 2 coenzymes that together regulate over 400 processes in the body
Nicotinamide adenine dinucleotide (NAD)
Found in all living cells
Used in redox reactions; Chemical reactions where electrons are transferred
Oxidation - loss of
Reduction - gain of
Nicotinamide adenine dinucleotide phosphate (NADP)
Cofactor [chemical reactions] in the anabolic (building) cycle of metabolism
Examples: cholesterol synthesis, ascorbic acid (vit C) synthesis, and synthesis of some fatty acids
Aids the following systems and processes:
Digestive system
Endocrine system
Immune system
Circulatory system
Supplement forms:
Niacin (typically fast release)*
Niacinamide (typically a slower release or less flushing)*
*At doses over 100mg it is notable that different actions occur. Niacin balances HDL and LDL cholesterol. Niacinamide promotes a healthy insulin response and supports joint health. Doses under 100mg produce effects that make them interchangeable
Food sources:
Liver, Chicken, Fish, Peanuts, Avocado, Whole Wheat, Mushrooms
Vitamin B5 - Pantothenic Acid
Found in nearly all food sources
Required for coenzyme A synthesis
Used in both anabolic and catabolic processes, specifically in synthesis of fatty acids
Used in the citric acid cycle via pyruvate (Krebs cycle and Keto related functions)
Works in multiple functions necessary for life such as creating:
Lipids - May help with cholesterol levels
Neurotransmitters - May help with brain and neurological activity
Hemoglobin (oxygen carrier in red blood cells) - May help with wound healing, immune response, and overall cardiovascular health
Supplement forms:
Provitamin: Pantothonal
Pantothenate: Typically found combined with calcium for stability ie. D-calcium pantothenate which is a salt.
Food sources:
Avocado, Eggs, Sunflower Seeds, Chicken Liver, Corn, Mushrooms. Nearly all meats, grains, legumes, dairy and vegetables at varying amounts
Vitamin B6 - Pyridoxine
Involved in multiple functions:
Conversion of Tryptophan to Niacin(B3)
Synthesis of neurotransmitters
Serotonin, Dopamine, Gamma aminobutyric acid (GABA), Epinephrine & Norepinephrine
Hemoglobin synthesis
Glucose metabolism (energy production)
Metabolism of multiple amino acids
6 chemically related compounds all make up ‘vitamin B6’
Pyridoxine, Pyridoxal, Pyridoxamine, Pyridoxine 5'-phosphate, Pyridoxal 5'-phosphate and Pyridoxamine 5'-phosphate
The relation is the pyridine ring (C5H5N) the compounds form around
Aids in regulating Homocysteine (amino acid) levels
Hyperhomocysteinemia is correlated to endothelial cell (interior lining of blood & lymphatic vessels) damage
Precursor to inflammation specifically in the cardiovascular system
Supplement forms:
Pyridoxine HCL - cheapest of the 6 to produce
Pyridoxal-5-phosphate (P-5-P) - phosphorylated (added phosphoryl group [phosphorus and oxygen], part of metabolic process) version of Pyridoxine
Food sources:
Meat, fish, poultry, Spinach, Acorn Squash, Pistachios, Watermelon, Elderberries
Vitamin B7 - Biotin (formerly vitamin H)
Related to metabolic functions specifically those for energy production
Glucose utilization
Carboxylation - the addition of carbon dioxide to a compound resulting in a carboxylic group
This process is used in many important coenzyme functions throughout the body all the way down to the mitochondrial level for ATP production
ie. carbohydrate, fat, and amino acid utilization
Bone, Hair, Nail, Skin, Nervous System health
Deficiency will cause brittle hair and nails
Helps maintain bone marrow, blood cells, nerve tissue
Note: This is an oversimplification. There are numerous ‘biotin dependent’ functions in the human system
Supplement forms:
Pure Biotin - solubility may vary
Biotin 1% - blended with mannitol (sugar substitute, alcohol based), highly soluble
Food sources:
Whole grains, Egg yolks, Soybeans, Fish, Milk, Organ Meats
Vitamin B9 - Folate or Folic Acid
Used in the production of DNA and RNA via Purine and Pyrimidine metabolism
Both are Nucleobases - biological compounds that contain nitrogen
These form Nucleosides which are used in Nucleotides which are parts of Nucleic Acid Polymers:
Deoxyribonucleic Acid (DNA)
Ribonucleic Acid (RNA)
Methionine synthesis
A substrate for many amino acids
Glutathione - antioxidant
Taurine - bile in large intestines
Cysteine - translation of mRNA for polypeptide production
Important for pregnancy
Low or deficient levels have been linked to neural tube defects
Neural tubes are the precursor to the central nervous system as the embryo develops
Related to multiple other health functions or issues including but not limited to:
Cardiovascular via B12 activation and the role of homocysteine
Deficiency linked to some forms of cancer
Red blood cell production via division and replication
Muscle growth
May have an effect on mental health
Note: The forms of supplementation are an important topic
Supplement forms:
Pure Folic Acid is used in manufacturing and professional production. Pure Folic Acid is dangerous to consume without professional intervention. Everyone's body reacts to it differently and some do not synthesize it into a usable form which can lead to toxicity levels even though it is water soluble.
L-methylfolate - The activated form of folate. The body can typically use this even if there is a genetic MTHFR mutation (biological metabolization issues). Looking for ‘biologically activated’ when regarding the different forms of methylfolate is important in this regard.
Food sources:
Fortified foods, Peanuts, Spinach, Lentils, Broccoli, Cabbage, Asparagus, Chicken, Beef, Liver, Cheese, Yogurt
Vitamin B12 - Cobalamin
A coordination complex (central atomic structure) of cobalt. Shares similar functions to B9
Cofactor (important for chemical reaction processes) in:
DNA synthesis
Fatty and amino acid use (metabolism)
Aids in the functions of the nervous system
Myelinogenesis - creation of the myelin sheaths around nerves
Nodes of Ranvier and Saltatory Conduction
Plays a role in lowering homocysteine levels (see B6 & B9)
Hyperhomocysteinemia is correlated to endothelial cell (interior lining of blood & lymphatic vessels) damage
Red Blood Cell production
Deficiency of B12 is directly linked to anemia (lack of production)
Possible health benefits and uses
Mental health including Serotonin production for mood stability
Cognitive function
Energy - many energy supplements use methyl-B12
Supplement forms:
Pure Cyanocobalamin is used in manufacturing and professional production. Cyanocobalamin and other forms of Cobalamin supplements include cyanide at varying degrees. Thus pure forms are not sold to the public at large.
Cyanocobalamin 1% - blended with mannitol (sugar substitute, alcohol based), purchasable by public
Methyl-B12 - bioactivated, found in most energy supplements and stand alone via sublingual versions
Food sources:
Seafood, Beef, Eggs, Poultry, Fortified Cereals, Dairy, Fermented Foods, Algae, Seaweed
Vitamin C
Water Soluble
Ascorbic Acid or Ascorbate
Humans do not have the ability to produce their own source of vitamin C
Vitamin C - Ascorbic Acid
Aids the immune system and supports healing
As an antioxidant to both reduce or prevent oxidative stress
Collagen synthesis and wound healing
Strengthens the skin and protects against infection
Involved in various blood related processes
White Blood Cell production
Enhances Iron absorption (anemia prevention)
Cofactor in production of the Neurotransmitters:
Serotonin
Norepinephrine
Interacts with other supplements in various processes
Supplement forms:
Ascorbic Acid - typically provided in supplement form as it’s ‘L-form’ or bioactivated form
Ascorbyl Palmitate - ester, combined with palmitic acid
Calcium Ascorbate - Vitamin C buffered with calcium to reduce acidity
Note: Vitamin C is usually better absorbed by the body when taken in a liposomal form. Liposomal variants surround the supplement with a lipid.
Food sources:
Citrus fruits, Peppers, Brussel Sprouts, Tomatoes, Broccoli, Cauliflower
Vitamin D
Fat Soluble
Group of a specific subclass of steroids known as secosteroids. There are numerous ‘vitamin Ds’ the most important for humans are cholecalciferol (D3) & ergocalciferol (D2). Vitamin D is a vital nutrient thus a vitamin but also considered a hormone as most mammals can synthesize enough with proper sunlight exposure.
Vitamin D - Calciferol
The body will synthesize Cholecalciferol in the epidermis (upper layers of skin) when exposed to sunlight, specifically UVB radiation (ultraviolet uv-b range is 280-315nm)
Conversion processes in the body
Liver converts D3 & D2 into metabolites known as 25-hydroxyvitamin D:
Cholecalciferol (D3) to Calcifediol or 25-hydroxycholecalciferol
Ergocalciferol (D2) to 25-hydroxyergocalciferol
Kidneys & some immune cells via hydroxylation
Calcifediol into Calcitriol (hormone) which is the biologically active form
Calcitriol is used for:
Modulating gene expression via vitamin D receptor (VDR) in numerous organ cells including those found in the heart, brain, skin and reproductive organs
Maintenance of calcium and phosphorus levels:
Calcium absorption in the intestines
Parathyroid hormone via serum calcium levels
Bone formation via osteoclastic and osteoblastic functions (bone resorption and formation)
Cell differentiation (cell type) and proliferation (increase of)
Ex. White blood cells such as activated T and B cells as well as monocytes
Many other functions of multiple different systems (see note)
Note: The following is a list of systems, processes, interactions, conditions, possible treatment/prevention for, or other claims vitamin D may or may not have an effect on:
Immune system, Inflammatory response, Cancer, Bone health, Cardiovascular disease, Diabetes, Weight loss, Mental health, All-cause mortality, Asthma, Lung health, Alzheimer’s, Renal disease, Osteoporosis, Rickets, ADHD, IBD, Hypertension, Autoimmune disorders
Supplement forms:
Cholecalciferol Powder - typically used in the making of supplements or tinctures
D3 + K2 softgels - typical version taken as supplements because K2 regulates calcification
Food sources:
Dairy Products, Mushrooms, Fatty fish, Beef Liver, Pork, Chicken, Eggs
Vitamin E
Fat soluble
Tocopherols and Tocotrienols
The alpha, beta, gamma, & delta forms of each are considered vitamin E, making 8 sources in total.
Vitamin E - Tocopherols & Tocotrienols
Antioxidant, active & passive protection
Has a hydroxyl group that easily donates a hydrogen atom to free radicals allowing them to be scavenged
Cell membranes store vitamin E because it is fat soluble thus making them less susceptible to oxidative damage
Cell & System Health - multipurpose
Is stored in body tissue and is used in transport across cell membranes (both in and out)
Protects and helps absorb Vitamin A
Specific role in helping with red blood cell proliferation
Enzyme regulator
Ex. Kinase or phosphorylation (necessary cellular process) of proteins used in muscle growth
Gene Expression
Ex. Cell cycles - proliferation (cell division)
Note: The following is a list of systems, processes, interactions, conditions, possible treatment/prevention for, or other claims vitamin E may or may not have an effect on
Macular degeneration, Cataracts, Cancer, All-cause mortality, Alzheimer’s disease, Cardiovascular disease, Parkinson’s disease, Cholesterol levels, Hair, Skin, Nails, Muscle strength and repair
Supplement forms:
D-Alpha Tocopherol Oil
D-Alpha Tocopheryl Succinate Powder
D-Alpha Tocopheryl Acetate Powder
Food sources:
Seafood, Seeds & Nuts, Avocados, Spinach, Swiss Chard, Papaya, Mango, Tomatoes, Broccoli
Vitamin K
Fat soluble
Phylloquinone & Menaquinone
Includes structurally similar vitamers that share a quinone ring
Vitamin K - Phylloquinone (K1) & Menaquinone (K2)
GLA (gamma-carboxyglutamic) Proteins or GLA domain - group of proteins with Vitamin K dependent carboxylation (chemical addition of carbon dioxide to form a carboxylic acid group)
Blood coagulation - Proteins in the domain include; Factors VII, IX, X, Thrombin, & Proteins C, S, Z,
Also includes proteins related to bone health, cell proliferation, cell migration, and the pancreas
Ex. of import: Osteocalcin
Secreted by Osteoblasts (bone formation)
Binds calcium directly to cells thus regulating calcification
Hormone (non carboxylated form) found in:
Fat cells, Muscle, Pancreas, Brain
Note on Sources:
Primarily plant based: Phylloquinone (K1) - plants use for photosynthesis
Primarily animal based: Menaquinone (K2)
Body does a good job of recycling Vitamin K and most diets include readily available levels of vitamin K
Supplement forms:
MK-4 - Menaquinone-4 or bioactivated Menaquinone
As an addition to D supplements and Multivitamins some K complexes do exist
Food sources:
Liver, Eggs, Milk, Collard Greens, Kale, Spinach, Cabbage
Notes:
Toxicity - Some vitamins can be toxic if taken in excess. This is based on the person and is a case to case basis. Some vitamins require a slow onboarding process to get the gut biome ready for higher amounts. Some provitamin forms do not get metabolised into their vitamin forms quickly enough to become acutely toxic. Water soluble versus fat soluble is one way of thinking about toxicity as well as upper limits (UL) where applicable. Vitamins may also become toxic or damaging over time and can have interactions with drugs or other supplements being taken. Again, everyone is different and there is no one size fits all research available (see health claims)
Absorption levels - Everyone is different and what you intake is not necessarily what your body will absorb. Higher absorption rate versions, as well as biologically available versions, may exist for each vitamin. Optimal times to ingest, versions, and empty stomach versus with meals, require a much greater amount of research and investigation than is presented here.
Health Claims - While researching all vitamins, recurring statements were found about almost all intake levels. ‘Not enough research has been done’ or ‘Many claims of health benefits but no substantial evidence’. This culminates into what can be conflicting studies and intake recommendations. As well as conflicting, or lack thereof, for information regarding health benefits of supplementation. There is evidence that recommended daily allowances and upper limits are not based on proper, or enough, research. Systems like Orthomolecular Medicine also exist in which high levels of vitamins are used to combat or prevent health issues. In almost all cases it would seem that there would be benefit to more research being done, but all current statements, as they should, insist on caution. It can not be stressed enough that everyone is different and that you should do your own research and consult with trusted medical sources.
Final Thoughts:
The human system is complex and fascinating. My personal opinion is that everyone should take time to educate themselves on it. Specifically when it comes to diet and supplementation. There is enough scientific and anecdotal evidence to support the necessity of maintaining optimal vitamin levels in the body. Without a foundation of necessary nutrients the body can not perform as designed. Lack of vitamins and minerals at sufficient levels allows for vectors of disease and its precursor inflammation to destroy homeostasis. Everyone is different but understanding one’s own body is integral to staying healthy. To that end the recommended daily values or RDVs may not fit your health situation. In some cases they seem to denote the very base minimum the body needs to survive, not thrive. It is the author's opinion that the body is far smarter than we, the mental faculties controlling it, are. If we give it more of what it needs it will use it or remove it. Keeping in line the adage of everything in moderation, we can use supplementation to prevent disease or restore homeostasis where disease has taken over. We just need to remember that everything takes time, typically more than we want it to.
Below is a list of products I have personally used and found to either be of high quality or simply cost effective. I’ve included a multivitamin I currently use and will cover it and other supplements in subsequent deep dives and reviews.
All links are affiliated links and I may receive a small commission on completed sales. There is no cost increase to you by using these links. You are of course welcome to just duckduckgo the product if you don’t wish to partake in that form of gratuity. For any PureBulk.com orders you can use code TAMINGHINDRANCES for 10% Off.
Multivitamin:
PurePulk.com Multivitamin - Best no nonsense multivitamin I’ve ever used.
Vitamin A:
PureBulk.com Beta Carotene 1% Powder - Quality, lab tested powder for adding to just about anything.
Vitamin B:
Zhou Nutrition Methyl B-12 - Bioactive B12, energy supplement, tastes good, good company.
NOW Supplements Niacin (B3) - Look up flush niacin, or niacin flushing before use. Sustained release formula gives a good controlled flushing.
PureBulk.com Niacinamide (B3) Powder - Quality, lab tested powder for adding to just about anything.
Vitamin C:
Nutrivein Liposomal Vit C - Better absorption which is very important for vitamin C, cost effective supplement.
Microingredients Ascorbic Acid Powder - Powder makes it easy to add to just about anything .
PureBulk.com Ascorbic Acid - Powder, high quality, lab certified, great value.
Core Med Liposomal Vitamin C - Slightly more expensive Liposomal version. Is actually Ascorbic Acid surrounded by their proprietary lipid, ie ‘true’ liposomal. Just means you can take less and absorb more, weigh the costs.
Microingredients Organic Orange Powder - Tasty powder to add to drinks, smoothies, desserts, pretty much anything you want to have orange flavor and add Vitamins C and D to.
Vitamin D & K:
Microingredients Vitamin D3 5000IU Plus K2 - Great value, good quality.
Zhou Nutrition D3 + K2 - Great company, good starter amount to try a D3K2 supplement at only 60 capsules.
Vitamin E:
PureBulk.com Vitamin E Powder - Quality, lab tested powder for adding to just about anything.