Vitamin A is actually a group of related fat-soluble compounds. In nature Vitamin A occurs as preformed Vitamin A (most commonly retinyl palmitate) in animal foods and as pro-Vitamin A (most commonly β-carotene) in plants.1 Vitamin A compounds are essential for vision, immune function, reproduction, and for the integrity and function of the epithelium that lines the airways, blood vessels, gut and is part of the skin.2 In mammals, both types of Vitamin A are stored in the liver and then used as necessary by the rest of the body after being converted to retinol.3,4 We all know that eating carrots helps you see in the dark but at most only 50% of the preformed Vitamin A in carrots is converted into Retinol.4 Interestingly, in ancient Greece and Egypt, Ox liver as prescribed as a cure for night blindness.5 Interestingly, it is thought that zinc helps to convert provitamin A (from plants) to Retinol that can then be used by the body.5 In the body nothing works in isolation. If your zinc is low, you will activate less Vitamin A from plant food. Given the different forms of Vitamin A, it is now listed as a supplement indicating how much Retinol it will become: RAE = Retinol Activity Equivalents.6 Retinol is obviously central to a healthy of the body but the exact way that Retinol works is still being researched.1 However, it is known that Retinol controls over 500 genes in the body.7 Retinol also seems to play a role in glucose and fat metabolism.7 While Retinol deficiency is common in developing countries, it is becoming prevalent in areas where excess food is the norm. This is due to the increasing prevalence of Fatty Liver Disease in Western populations. Fatty Liver Disease affects the way the liver metabolizes and stores Vitamin A, making Retinol less available to the rest of the body.3 Your body is an intricate machine, all parts working together. Besides being converted to Retinol, Beta Carotene, the pro-Vitamin A found in carrots also has other functions. These include: Too much Vitamin A can cause low-grade fever, headache, fatigue, anorexia, intestinal disturbances, enlarged liver, anemia, hypercalcemia, swellings in the skin, joint and bone pain, and skin changes such as yellowing, dryness, alopecia, and photosensitivity.2 Unless prescribed by a Functional Medical Doctor, supplementing with low doses of Vitamin A that are within the RDA (Recommended Daily Allowance) is suggested. Vitamin C conjures up images of piles of lemons and oranges in the hulls of ships sailing the world, preventing the feared disease, scurvy. Most mammals make Vitamin C in their bodies from glucose. However, humans, along with primates, guinea pigs and bats do not make Vitamin C and need to get this from their diet.1 While only 10mg of Vitamin C a day will prevent scurvy, higher doses are required for optimal functioning.2 Scurvy had pretty much vanished from the minds of the population and physicians, but it has started to make a reappearance due to poor diet and over-cooking fruit and vegetables.3, 4 Vitamin C is a major water soluble anti-oxidant in the body. All of the effects of Vitamin C are due to its anti-oxidant effects,5 which not only enables certain enzymes in the body to work but also directly quenches harmful free radicals that can damage cells and tissues. As a direct anti-oxidant Vitamin C protects the protein, fats, carbohydrates and DNA in the cell that can be damaged by normal cellular metabolism.6 Vitamin C may even assist with weight loss.8 Vitamin C is also required by at least eight different enzymes in the body that are involved in production of collagen and carnitine as well as the synthesis of norepinephrine and the metabolism of certain types of hormones.9 Amongst other effects these Vitamin C dependent enzymes help to:5, 10 These enzymes are also involved in making red blood cells and when not working correctly are associated with heart disease, diabetes and cancer.5 Vitamin C deficiency impairs immunity and increases susceptibility to infections.11 Furthermore, infections can result in low Vitamin C levels. Supplementing lower doses of Vitamin C may prevent respiratory and other infections, while higher doses are required for treatment.11 Generally, Vitamin C is well tolerated. It can cause diarrhea at in high doses.2 Vitamin D3, the Sunshine Vitamin, is not really a Vitamin and is more correctly classified as a hormone which is made in body.1 Of course, the sun’s rays are needed for your body to be able to make Cholecalciferol. Vitamin D generally refers to related compounds with Vitamin D3 / Cholecalciferol being made in the human body or obtained in the diet is small amounts. Vitamin D2 / Ergocalciferol is either synthetically made or can be obtained from some mushrooms.2 Vitamin D from sun, food or supplements (cholecalciferol) is activated in the liver and the kidneys to the active form (calcitriol).1 Cholecalciferol is also found in fatty fish such as herring, salmon, tuna and sardines, as well as beef, liver, eggs and butter. However, the amount of Vitamin D from animal sources depends on agricultural practices. As an example, in a 2007 study, farmed salmon was found to contain only 25% of the amount of Vitamin D3 found in wild salmon.3 It is now becoming increasingly apparent that sun exposure (without sunscreen) is important for human health. Sun exposure is the most important source of Vitamin D3.4 Beyond, Vitamin D3, sun exposure is thought it to have multiple other benefits.5 Start low, go slow and get regular sun exposure! Vitamin D was first discovered in relation to its effects in preventing rickets6 and has traditionally been associated with bone health. It is now known that Vitamin D has a wide range of effects by binding to the Vitamin D receptor which is found throughout the body.7 The actions of Vitamin D are summarized in this pictorial.6, 8 Vitamin D excess can occur if taking high doses. However, this does not occur with sun exposure.9 Prolonged intakes of high doses of Vitamin D may lead to tissue and organ damage, especially kidney damage as well as calcifications in blood vessels and around joints.1, 10 In general, keeping your total Vitamin D intake below 4000 iu (100mcg) is unlikely to cause any problems.11 Even better, get your levels tested. Tocotrienols are part of the greater Vitamin E family. Vitamin E was first named the “anti-sterility” vitamin as it was found that it was necessary for rats to maintain their fertility.1 Vitamin E consists of eight different molecules: four in the tocopherol family and four in the tocotrienol family. Vitamin E is found in both plant and animal foods with rich sources including nuts and seeds, cold-pressed vegetable oils, avocado, olive oil, egg yolk, liver, milk and butter.2-4 Given it’s widespread occurrence in nature, Vitamin E deficiency is rare and is usually related to other conditions resulting in poor absorption.3 Vitamin E is a major fat-soluble anti-oxidant5 and is part of the “anti-oxidant network.”6 Once Vitamin E has acted as an anti-oxidant, itself becoming a free radical, it is recycled by Vitamin C or other antioxidants such as glutathione back to its functional state.7 The Anti-oxidant Network: Alpha tocopherol is the most abundant type of Vitamin E and most research has been done on this molecule. However, the importance of other types of Vitamin E, especially the tocotrienols is now being highlighted.8 Tocotrienols are much less abundant in food, mainly found in annatto seed, palm oil, barley and rice bran.4, 9 Tocotrienols have been shown to have distinct effects separate from tocopherols, including:4, 9, 10 Furthermore, alpha tocopherol found in most Vitamin E and multivitamin supplements, seems to inhibit the effect of tocotrienols.11 It is for this reason and the fact that alpha tocopherol deficiency is very rare, Omic as included only tocotrienols in its Balance formula. High dose tocopherol supplementation may lead to gastric upset, headache, visual changes and increased bleeding.12 Tocotrienols have been grouped into Vitamin E as a whole and do not have a Recommended Dietary Allowance outside of Vitamin E. Early clinical studies have found tocotrienol supplementation to be well tolerated.13, 14 Vitamin B1 (Thiamin) was the first B Vitamin to be identified.1 It is found in lean pork and other meats, wheat germ, liver, eggs, fish, legumes and whole grains.2 Thiamin is destroyed by processing as indicated by the fact that the Vitamin B1 deficiency illness, Beriberi reached a peak in Japan in the 17th century when the population changed from eating unpolished rice to eating white rice. Thiamin cannot be made in the body and the body only stores a small amount Thiamin, meaning an almost continuous supply is necessary and deficiency can develop after 14 days of restricted intake.3 This can occur not only in those with restricted access to food but can also occur with alcohol abuse, persistent vomiting and where absorption is decreased such as those who have undergone bariatric surgery.4 Unfortunately, while Thiamin is readily available in food, our penchant for processed foods, has led to a surprisingly high incidence of Thiamin deficiency.2 Cooking and canning can lead to the loss of 85% of the Thiamin in food.3 Furthermore, the more refined carbohydrates that are eaten, the higher the requirement for Thiamin intake. So, for those eating a processed high carbohydrate diet, there is a significantly increased likelihood of Thiamin deficiency.5 Thiamine is involved in a number of enzymes, most of which are involved in the production of the energy molecule, ATP, where Thiamin works closely with Magnesium.1, 5 Thiamin is also crucial to the synthesis of DNA, the metabolism of amino acids and is part of the anti-oxidant processes in the cell,6 due to its role in the NADHP production.4 Many organ systems are dependent on Thiamin for functioning.4 The brain, in particular, needs the ATP that Thiamin helps to create. Adequate Thiamin is required for mood, sleep, energy and memory.5 It is also crucial to the optimum functioning of the heart and vision,1 and the peripheral nervous system, helping you keep your balance.3 Thiamine is generally well tolerated and there are no known adverse effects.7 Vitamin B2 (Riboflavin) was first discovered in milk, as the compound providing the yellow-white tinge.1 Riboflavin works in concert with the other B Vitamins and is critical for a wide-range of processes in the body.2 Therefore, it is essential to maintaining health and function. Luckily, Riboflavin is found in many foods including animal foods such as organ meats, chicken, fish, eggs and dairy as well as plant foods such as green vegetables and to a lesser extent grains (unless these are fortified with B2). Processing such as blanching, fermenting, cooking, and adding bicarb to green vegetables will also destroy Riboflavin.1 Deficiency of Riboflavin is more likely to occur in those with poor absorption, high alcohol intake and those on restricted diets, such as vegan diets and often occurs in teenage girls and the elderly.2 An increased requirement for Riboflavin is found in athletes, pregnancy and lactation, infants and growing children meaning that these individuals are more likely to become deficient in Riboflavin if their dietary intake is marginal.2, 3 In the body Riboflavin is converted into to coenzymes (FMN and FAD).4 It is through these enzymes that Riboflavin exerts most of its effects. Riboflavin plays an important role in:2, 4, 5 Interestingly a normal thyroid function is required for Riboflavin to work optimally.1 In the body, no one compound or system works in isolation. Unless taken repeatedly in massive doses, riboflavin is safe with few adverse effects as excess Riboflavin is excreted in the urine.7 Vitamin B3 encompasses a number of molecules with similar sounding names nl. Niacin, Nicotinic acid, Nicotinamide, Niacinamide and Nicotinamide Riboside. While not strictly correct, the term Niacin is generally used to refer to all of these compounds except Nicotinamide Riboside.1 The name Niacin is derived from its discovery as a byproduct of nicotine metabolism.1 Vitamin B3 was initially known as the anti-Pellagra factor. The disease, Pellagra, described as diarrhea, dermatitis, dementia and death ravaged Europe and the Southern regions of the US in the early 20th century until Vitamin B3 deficiency was discovered to be its cause and thus easily treatable.2 Pellagra reached epidemic levels following the introduction of corn as a staple food. Milk and meat were then found to prevent Pellagra. Interestingly, while corn does contain Niacin it bound to proteins and largely unavailable. However when corn is soaked in alkaline “lime-water” in traditional Latin American cooking, the Niacin is released.3 In the diet, Niacin is found in organ and muscle meat, poultry, yeast, legumes, wheat bran and corn. Although milk only contains trivial amounts of Niacin, it does contain Tryptophan that can be converted into Niacin in the body,1 as well as a different form of Vitamin B3 called Nicotinamide Riboside.4 As previously stated the Niacin is grains is unavailable to the body unless the grains soaked in an alkaline solution prior to cooking.1 In the body all the forms of Niacin are converted to NAD (Nicotinamide adenine dinucleotide) and NADPH (Nicotinamide adenine dinucleotide phosphate).3 These molecules are central to life. Given all the above it can get very confusing. Suffice it to say that Niacin, via NAD and NADPH rule the body. Suboptimal NAD and thus Niacin is involved in any age-related condition from heart disease to arthritis to dementia to cancer. Niacin is also important in a sub-group of individuals with mental health conditions and is important for skin health. They are involved in the:1-3, 6, 7 As can be expected Vitamin B3 as a supplement or medication comes in a variety of forms. When taken in low doses Vitamin B3 is safe. However, it can cause uncomfortable flushing. This is particularly true of Nicotinic Acid. Extended-release forms of Nicotinic Acid cause less flushing but in high doses can cause liver damage. Niacinamide, the form used in Omic Balance serves to correct nutritional deficiency and is unlikely to cause any side-effects.8 This review does not cover the use of high-dose, supraphysiological (pharmaceutical) Niacin which is used a treatment mainly for high cholesterol.9 Vitamin B 5 (Pantothenic acid) was discovered in 1933 and was named after the Greek word panthos, meaning everywhere. This is due to the fact that Pantothenic acid is everywhere in food A classic deficiency state for Pantothenic acid is not known.1 Pantothenic acid from food is concentrated in meats, especially liver, egg yolk, beans, peanuts, avocado, mushrooms and apricots.2 Generally Pantothenic acid is sufficient in the diet, but suboptimal levels have been found in lower socioeconomic groups, adolescents and the elderly, as well as in women using oral contraceptives.1 Given its widespread availability it has been difficult for researchers to study what happens when there is not enough Pantothenic acid in the body. Most notably vague symptoms such as fatigue, depression, poor sleep and “burning feet syndrome” are described.3, 4 In the body Pantothenic acid works mainly by its incorporation into two proteins, CoA (co-enzyme A) and Acyl carrier protein.1 These two proteins are central to a number of important biological processes listed below. Magnesium is essential in Pantothenic acid being made into CoA.1 So, even if you are getting enough Pantothenic acid in your diet but you are not getting enough Magnesium, you can become relatively deficient in the actions of Pantothenic acid. CoA and Acyl carrier protein which are made up of Pantothenic acid and β-alanine is central to:1, 3, 5 Other roles for Pantothenic acid have been described and include wound healing, liver detoxification and joint health.3 Pantothenic acid is in many foods and everywhere in the body. Pantothenic acid is considered to be relatively safe. Occasional mild stomach discomfort has been described.6 This is big one and going past biochemistry will not suffice. Vitamin B6, Vitamin B9 (folate) and Vitamin B12 are intimately linked in the body in a biological processes called Methylation.1 As previously stated all micronutrients work together. It is thus difficult, if not impossible, to research the exact effects of one single nutrient. For instance, supplementing with B6, B9, and B12 has had mixed results in showing clinical efficacy. However for these three vitamins to be effective, not only do the six other essential B Vitamins need to be present in adequate amounts but so do essential minerals such as Magnesium and Zinc.2 Furthermore the functions of micro-nutrients are affected by metabolic processes such as the amount of inflammation present in the body, so more or less of the nutrient may be required.3 This is one reason why nutritional studies seem to be so confusing. However, what is being discovered is more detail about the biochemical pathways where micronutrients exert their essential effects. Thus, combing knowledge of the effect of the nutrient in human biochemistry with research into the effects of the nutrient in humans is important to furthering our understanding. Vitamin B6 is essential to all living organisms and widely distributed in plant and animal foods with the bio-availability from animal foods being 10% greater than that from plant foods.1 Good sources include fish, organ meats, legumes, wheatgerm, eggs, nuts potatoes and bananas. Up to 40% can be lost in cooking.4 A certain amount of Vitamin B6 is also made in the bowel by the gut bacteria. It is not known how much this contributes to overall Vitamin B6 requirements.5 Folate, although named for leafy vegetables, is found in virtually all foods including green leafy vegetables, nuts, legumes, grains, and meat. In fact organ meats such as liver and kidney are especially rich in folate, while the highest concentrations are found in yeast, spinach, liver, peanuts kidney beans, Brussel sprouts and broccoli.4, 6 However, dietary intake of folates is generally lower than recommended. Furthermore as much as 30% is lost in processing and cooking.7 Vitamin B12 is essential in the human diet. It is synthesized by bacteria. Animals then ingest the bacteria and incorporate the B12 into their flesh, organs, eggs, and milk, which are then eaten by humans. Plants supply very trivial amounts of Vitamin B12.8 The uptake of Vitamin B12 is dependent on sufficient stomach acid and a protein produced in the stomach known as Intrinsic Factor.8 Methylation has been in the very prominent in the nutritional medicine, biohacking and alternative medicine circles in the last few years. This is likely due to the increasing availability of genetic testing and purported increase in variances in the MTHFR (methylenetetrahydrofolate reductase) gene. Please forget about MTHFR. Unless you are being treated by a Functional Medicine physician who has had specific training in methylation, focusing on this enzyme can leave you with imbalanced methylation and methyl trapping which can result in significant problems.9, 10 Furthermore methylation is much more than MTHFR and Folate is much more than 5-MTHF. Methylation, also called one-carbon metabolism, is a collection of reactions and cycles that generates methyl groups.5 Methyl is the chemical name for CH3. This structure contains one carbon atom and three hydrogen atoms. When Methyl is passed from one compound in the cell to another, changing the structure of both compounds, that is called methylation. The point of methylation is to make and recycle “methyl groups.” Methyl groups are structures that contain methyl. Methyl groups are involved in almost every reaction in the body. The methylation cycle functions as carriers of methyl groups, allowing them to be manipulated to support the metabolic processes in the cell.11 The methylation pathway is highly associated with Vitamin B12, folate and Vitamin B6. However, Vitamin B3, Vitamin B2, Zinc and Magnesium are also required. Furthermore, many other factors such as stress, exercise, smoking, alcohol, and toxins will also affect methylation. The central pathway of the methylation cycle changes Homocysteine into Methionine with the help of folate and Vitamin B12. Methionine then goes on to make SAM (S-adenosyl-methionine). SAM is considered the universal methyl donor or methyl group. After Methionine makes SAM it is recycled back into Homocysteine. One sign that the methylation cycle is not working properly is an elevated Homocysteine. While Homocysteine can be broken down by a different pathway, an elevated blood Homocysteine is used as a proxy for the methylation cycle. Elevated Homocysteine (proxy for suboptimal methylation) is associated with:11-14 Methyl groups are required for:7, 11, 15-17 As can be seen by this list, methylation groups are involved in just about all functions in the cell. Thus, if any of the nutrients involved are insufficient, methylation will be affected. The result affect is likely to be the same, whether it is for instance low Vitamin B12 or low folate. We are constantly being told that our lifestyle, particularly our diet, turns genes on and off making us either more or less healthy. The nutrients in our diet do this is through the methylation cycle. As we have said, the methylation cycle is dependent on Vitamin B12, Vitamin B6, folate, other B Vitamins, minerals, and protein. All of these nutrients affect the function of the methylation cycle and thus the production of SAM. One of SAM’s roles is to attach to histones, the proteins that support and regulate DNA. When SAM attaches to a histone, methylating the histone, this will result either in the expression or not of a particular gene. The levels of SAM affect the amount of methylation of the histone.15 Thus, nutrients in food affect methylation which turns genes on and off. If the “wrong” genes are turned on or off, diseases such as diabetes, obesity, cancer, heart disease and aging may be result.15 Vitamin B6 is a group of compounds that can be converted to the coenzyme Pyridoxal 5’ Phosphate (p5P), the biologically active form of Vitamin B6.5 Coenzymes help the biological processes in the body to work. Vitamin B6 is one of the most central molecules in the cells of all living things, impacting overall physiology.17 In the body most Vitamin B6 is found in the muscle where it is associated with the regulation of glycogen (glucose stores).5 Vitamin B6 is a co-factor in more than 140 biochemical reactions.16 These include: 1, 5, 16, 17 Interestingly Vitamin B6 has been shown to have a greater anti-oxidant effect than Vitamin C. However, this needs to be further researched in humans.16 Advanced glycation end-products (AGEs) form when high levels of glucose are present in the cells. These AGEs cause problems with the proper functioning of the cells and create oxidative stress. This is part of the way that Diabetes can cause damage to kidneys and eyes. Vitamin B6 may help prevent the formation of AGEs.18 Beside Vitamin B12 and folate, the actions of Vitamin B6 are intricately linked to Vitamin B2, B3 and zinc. If any of these nutrients are insufficient, Vitamin B won’t work adequately.1 Marginal Vitamin B6 status, independent of Homocysteine (the byproduct of methylation), has been associated with an increased risk of:5, 19 Vitamin B6 may be helpful for those with schizophrenia or autism. It may also help with memory.17 Supplementing with Vitamin B6 has been shown to improve immune function.19 High levels of Vitamin B6 supplementation (>500mg) have been associated with neuropathy (tingling in the limbs) which is reversible on stopping the Vitamin B6.20 Folate has two main interlinked actions: It is very important to define what we mean by folate. Folate, folic acid, folinic acid and 5-methyltetrahydrofolate are not the same thing. Folate is the umbrella term used to describe all the members of the Vitamin B9 family, including folic acid, folinic acid, tetrahydrofolate and methylfolate.7 Folinic acid (5-formyl THF) is found naturally in food and does not need to be activated like Folic acid does.7 Tetrahydrofolate (THF) is the biologically active form of folate.11 It can be metabolised down either of folate’s biological pathways. 5-MTHF (methylfolate) is the most abundant type of folate in the blood and is catalyzed from THF by MTHFR (Methylene tetrahydrofolate reductase) mentioned earlier. MTHFR is critical to the function of folate in the methylation cycle. However, 5-MTHF is not the only biologically active form of folate in the body.7 5-MTHF is involved in methylation reactions, whereas other active forms are involved in DNA replication and repair.7 Methylfolate is used in the methylation cycle. Enabled by Vitamin B12, Methylfolate metabolizes homocysteine into methionine and ends up back as Tetrahydrofolate (THF). THF can then go on to be used in the production of the purines for DNA or be activated to Methylfolate again by MTHFR.21 In those with a MTHFR mutation, extra supplementation with 5-MTHF may be required at times but this is best done under the supervision of a trained Functional Medicine physician. Folic acid is a synthetic form of Vitamin B9 rarely found in nature. It is however extensively used in supplements and food fortification.7 Folic acid needs to be reduced (activated) before it can be used by the body. Folic acid is activated by an enzyme called DHFR (dihyrofolate reductase). Unfortunately, this enzyme is decreased by medications, including antibiotics and immune suppressants, as well as naturally occurring compounds such as EGCG in tea, Quercetin and Naringin in citrus.22, 23 When this enzyme is decreased, it may lead to folate deficiency, even when taking folic acid. Even under normal circumstances, this enzyme can also become “full” very quickly, leading to a backup of folic acid.7 This unmetabolized folic acid has raised concern amongst researchers about its effect on biological function.24 Counter to this, the risks of folic acid supplementation is said to be outweighed by the benefits.25 This is one reason why Omic went to great lengths to source Folinic acid rather than use the cheap Folic acid or the trendy 5-MTHF versions of folate. In food, folate is found as 5-MTHF and Folinic acid.6, 7 Given folate’s wide distribution in food, folate deficiency usually occurs from a generally poor diet rather than form a poor intake of any single food. Folate deficiency also rarely exists in a pure state.6 The main indicator of Folate deficiency is a specific type of anemia called megaloblastic anemia. However, this may also be due to Vitamin B12 deficiency, or both.6 Pointing to specific folate deficiency the incidence of neural tube defects has decreased dramatically with the introduction of folic acid supplementation in early pregnancy.25 Other conditions associated with folate deficiency are:6, 7 Because folate and Vitamin B12 are so closely linked, doctors are taught to always supplement Vitamin B12 when supplementing folate or to at least regularly check levels of Vitamin B12. Failure to do so, can lead to significant Vitamin B12 deficiency leading to irreversible mental, neurological and blood cell abnormalities. This has been described as being due to the methylfolate trap,8 or to folates oxidizing and inactivating Vitamin B12 especially in the elderly.26 This effect is borne out by a study indicating that high levels of folate in the presence of low levels of Vitamin B12 are associated with higher rates of dementia than with low levels of Vitamin B12 on its own.27 It is also possible that the fortification of bread and cereals with folate has led to increasing symptoms of Vitamin B12 deficiency.26 It is unwise to consume high doses of any micronutrient except under the supervision of a trained Functional Medicine physician. However, It has been stated that no dose of folate can be considered truly safe in the presence of untreated (minor) Vitamin B12 deficiency, which may be difficult diagnose.6 The addition of Vitamin B6 and Vitamin B12 (and probably the other B Vitamins and essential minerals) to folate supplementation is likely to be far more beneficial, than supplemental folate, in any form, on its own. Vitamin B12 has only two actions but has multiple effects and is essential to the normal functioning of all cells.4 Inside the cells, Vitamin B12 exists in two forms. These are: Through the two actions described above, Vitamin B12 is integral to:8, 14, 21, 29 Deficiency states of Vitamin B12 take much longer to appear than folate deficiency. Given how closely these two Vitamin work together, it is no wander that Vitamin B12 deficiency is often misdiagnosed as folate deficiency.30 Unfortunately if folate is prescribed without Vitamin B12 this can make matters worse.8 Vitamin B12 deficiency is common across the world.21 It can be caused by low dietary intake of Vitamin B12 such is in veganism. This is particularly a problem in breast-fed infants of vegan mothers, where Vitamin B12 is critical for development.14 Vitamin B12 deficiency can also be caused by gut issues such as colitis and gastritis, following gastrectomy and in those with Pernicious Anemia. Pernicious anemia is an auto-immune disease that causes destruction of the stomach cells that produce Intrinsic Factor that is necessary for the absorption of Vitamin B12. Drugs that reduce stomach acid and alcohol will also reduce Vitamin B12 absorption.8 The anesthetic gas nitrous oxide (laughing gas) inactivates Vitamin B12. This is generally not a problem except in susceptible individuals and in repeated use of laughing gas.21 Medications such as Metformin and stomach acid inhibitors will decrease Vitamin B12 absorption.31 Vitamin B12 supplementation has been found to be safe and with adverse effects. As such an upper limit has not been set.31 Biotin is a water-soluble B vitamin, also known as Vitamin B7. It is essential to human health affecting energy production, the synthesis of fatty acid compounds essential to all aspects of life, the breakdown of certain amino acids and fatty acids and the normal functioning of the brain.1 It is important for normal human health, growth and development.2 Humans cannot make Biotin and need to include this in their diet. Biotin is also made in the human gut by the gut microbes, though how much this source contributes to our Biotin needs is not known.2 Biotin is found in good amounts in chicken and beef liver, egg yolk, salmon, pork, sunflower seeds and almonds.3 Biotin is recycled in the body and frank deficiency is rare4, occurring in specific genetic disorders that are usually diagnosed at birth.1 However marginal biotin deficiency does occur2 and is particularly important in women who are pregnant.5 Biotin deficiency can occur in those who consume raw egg white for long periods,4 or those who may have decreased absorption such as in alcoholism and inflammatory bowel conditions and those on long-term epilepsy drugs2 Biotin in food is bound to protein and needs to be freed by the digestive process for use in the body. It has two main mechanisms of actions in the body. This means that biotin is important in parts of the body that require a high turn-over of cells, including hair, skin and nails. It is also essential to brain function for energy and mood. An upper limit for Biotin has not been established and high doses of Biotin do not seem to be associated with any problems.6 However, be aware that high dose Biotin supplementation may interfere with laboratory tests.5 Vitamin K has for many years been considered a single fat-soluble Vitamin. However, new research is now leading to the acceptance that Vitamin K can be divided into two main groups, Vitamin K1 and Vitamin K2.1 Unlike other fat soluble vitamins, the body does not store Vitamin K.2 The role of Vitamin K1 is well known as preventing excessive bleeding. Vitamin K1 is so important in the body that is able to compensate for low dietary intake by recycling Vitamin K1 multiple times.3 Vitamin K1 is found in green leafy vegetables such as collards, spinach and salad greens.4 Furthermore, there is some suggestion that Vitamin K1 can be made in the gut by gut bacteria. Except in newborns, it is therefore very rare to become deficient in Vitamin K1.4 For this reason, Vitamin K1 is not included in the Omic Balance. It is only recently that Vitamin K2 became to be known for its role in modulating calcium. Research is continuing into the widespread functions of this Vitamin.5 As far as is known, there is no recycling pathway for Vitamin K2 and adequate amounts must be consumed in the diet. Herbivores can convert Vitamin K1 to Vitamin K2 efficiently but humans only convert a small amount.6 Certain forms for Vitamin K2 may be synthesized in the gut but the availability of this source from the gut bacteria is unkown.7 It is apparent that Vitamin K2 deficiency is very common.5 Factors which contribute to this deficiency include low fat diets, preservatives and the use of transfats.1, 8 Vitamin K2 is divided into sub-types:9 MK-7 is the most efficiently absorbed of all the Menaquinones and has a longer action that MK-4.10 Vitamin K2 is not found in plants but is high in animal products. However, Vitamin K2 is made by bacteria and is found in certain fermented plant foods such as Sauerkraut and Natto. Not all bacteria make Vitamin K2 and not all fermented foods contain Vitamin K2. Natto is soybean that has been fermented with the Bacillus natto bacteria and is very high in Vitamin K2.9 It can be challenging to eat for those who have not grown up with it! Dairy products are the 2nd richest sources of Vitamin K2, followed by egg yoks, beef and salmon.9 Vitamin K2 is one of the best illustrations of how we are not just what we eat, we are what our animals eat. While further research is necessary it appears that animals that eat a natural, grass-based diet will produce Vitamin K2 in their livers from the chlorophyll (green pigment) in the plants that they eat. This Vitamin K2 then makes its way to the milk and eggs that the animals produce. Grain-fed cattle and poultry do not produce sufficient Vitamin K2.11 Both types of Vitamin K work mainly by activating enzymes, called carboxylases, that then go on to activate certain proteins. Vitamin K1 mainly activates proteins that regulate blood clotting.4 Vitamin K2 actives proteins that regulate calcium metabolism. The beauty of these proteins is that they help to put calcium into bone and stop calcium being put into blood vessels, cartilage, and other soft tissues.9 Emerging research indicates that Vitamin K2 displays anti-oxidant activity greater than that of Vitamin E and Co-enzyme Q 10, helping to protect cell membranes and prevent neurons from damage.12 Vitamin K2 may even have a role in mitochondrial health and ATP (energy) generation, although a lot more research is needed here.13 As can be seen by the above actions, Vitamin k2 has a vast number of effects in the body. There is now good evidence that Vitamin K2:9 Early research indicates that Vitamin K2 may:1, 5, 14-16 No official RDI (reference daily intake) exists for Vitamin K2 at present.9 Suggested maximum dosages for MK-7 of 10mg are evidence of the safety of supplementing this Vitamin.10 Very few adverse effects have been reported with long-term use of MK-7. The most commonly reports were those of mild gastric upset.10 Those taking Warfarin need to check with their prescriber about using Vitamin K2 supplements.1 Magnesium – If you are a woman, chances are you will immediately think of chocolate. Magnesium is why you need chocolate; and you are partially right. Magnesium is the 8th most abundant element in the earth’s crust and the 2nd most abundant in sea.1 Magnesium is mainly found in mineral deposits as a Magnesium carbonate and Dolomite. It is essential to all living organisms, with the most biologically available Magnesium from the ocean.2 Despite Magnesium being rather ubiquitous in the environment, there is no food that provides a particularly high amount.3 Chlorophyll (thus green vegetables) are a major source of Magnesium, followed by nuts, seeds, cocoa and unprocessed grains. Legumes, fruit, fish, and meat have lower levels, while, except for milk, dairy is generally a poor source of Magnesium. Potatoes also contain a moderate amount of Magnesium.3 Refining grains and cooking, lowers the amount of Magnesium.2, 4 For example, 80% of Magnesium is lost when turning wheat into flour.4 Magnesium intakes for most of the population of the United States and Europe are below the recommended amounts and are declining. This is likely to be due to the increasing use of fertilizers and processed foods2 Magnesium is the 4th most common mineral in the body after calcium, sodium and potassium.5 60% of Magnesium in the body is found in bone, followed by 30-40% in muscle and soft tissue and 1% outside of the cells (e.g. in the blood).6 Magnesium’s main role in the body is closely linked to ATP, the body’s energy molecule.1 As ATP is required for everything your body does, so is Magnesium. You need to walk, you need Magnesium; you need to digest, you need Magnesium; you need to think, you need Magnesium! You get the picture. Magnesium is also important in the stabilization and function of your DNA and cell membranes. As “natures Calcium Channel Blocker,” it also helps your heart muscle work properly. In addition there are also over 300 different enzyme systems where Magnesium is critical.1 Insufficient magnesium is associated with chronic disease such as Diabetes, Alzheimer’s disease, heart disease, stroke, migraine, osteoporosis, depression, ADHD, asthma, muscle cramps, eczema. painful periods, poor sleep, and possibly cancer. Diabetes and pre-diabetes are particularly relevant as Magnesium deficiency leads to Diabetes and Diabetes causes loss of Magnesium in the urine.2, 5 Many commonly used pharmaceuticals also cause a loss of Magnesium in the urine. These include diuretics, drugs used for indigestion, antibiotics, and steroids. Alcohol consumption will also increase the loss of Magnesium in the urine.2, 5 As you can see below Magnesium is life.1, 2, 5, 7 The most common adverse reaction to Magnesium is diarrhea and gastric irritation. This can be managed by decreasing the dose or splitting the dose to two or three times per day.8 Although rarely seen, taking very high doses of Magnesium especially in those with kidney failure can be fatal,9 so it is best to stick to recommended doses. Zinc is the 2nd most abundant trace element in the body and is found in all tissues and body fluids.1 Although Zinc is widespread in the body, it is not stored in the body, meaning Zinc needs to be adequate in the diet. Zinc is considered a type II nutrient which are building blocks in the body, required for the synthesis of any new tissue.2 85% of the Zinc in the body is found in the muscle and bones, 11% in the skin and liver and the rest in all other tissues especially in the eye and prostate.3 Zinc is found in a wide range of foods including meat, liver, eggs, seafood, nuts, legumes and whole grains. However, sufficient intake of dietary Zinc intake does not guarantee adequate Zinc. This is because Zinc in plant foods is tightly bound to phytates, making Zinc much less available. Furthermore, Calcium may inhibit the absorption of Zinc. However, the amount of animal protein does correlate to the amount of Zinc absorption.2 Fermenting or sprouting of plants foods may help to improve Zinc bioavailability.4 Zinc has three effects in the body. Don’t let this fool you, those three actions produce a multiplicity of effects. Zinc is said to be required for about 300 different enzymes and hence metabolic processes in the body. However, there is no one pathway that defines the function of Zinc, making it complex for researchers to study.4 Zinc forms part of proteins call zinc fingers. These Zinc fingers help to form the structure of critical proteins in our cells and are as such involved in many different functions. They help to translate our genetic code from DNA to an actual protein structure such as in the development of blood cells. Zinc fingers also have roles in the walls of cells and the binding and transporting of fats.5 Zinc is involved in activation of thousands of genes6 and in the functioning of neurons and hormones.1, 4 It is essential in the regulation of the immune system.7 Given its ubiquitous nature, one could say that zinc is indirectly required for most processes in the body. The dominant effects of Zinc are shown in the pictorial below.1, 3, 8-12 Zinc toxicity can occur if Zinc is taken in a large dose all at once or if taken at too high a dose over a long period. This effects include everything from nausea to reduced immune function and reduced HDL “good” cholesterol. It is recommended that the upper limit for Zinc supplementation in adults is 40mg.13 Calcium is the 5th most abundant element in the earth and its atmosphere.1 Calcium is what makes limestone, marble, coral, pearls, sea-shells, egg-shells, antlers and bone. Calcium can be found both in solid form and dissolved in water. It is part of sea water, fresh water and soil.1 Human adults contain around 1kg of calcium. More the 99% of this is in bones and teeth with the rest in the tissues and fluid surrounding the cells, and the smallest amount being in the blood.2 Calcium is essential to human life and must be taken in through the diet. Early humans derived Calcium from roots, tubers, nuts and beans and were able to obtain around 1500mg per day from these sources. After the agricultural revolution, grains became the dominant food source. Grains (being the fruit of the plant), accumulate the least amount of Calcium in the plant, leading Humans to by necessity use dairy to obtain sufficient Calcium. Dairy remains the main dietary source of Calcium in Western populations,3 with a large number of the world’s population obtaining less than required amounts of Calcium in the diet.3 Furthermore some plant constituents decrease plant (but not dairy) Calcium from being absorbed. In particular, Oxalate found in high amounts in Spinach, binds Calcium in the gut, meaning it cannot be absorbed.4 Other vegetables such as broccoli and kale to provide Calcium, but a large amount does need to be eaten to obtains sufficient Calcium.5 Calcium has a unique structure, allowing it to be easily incorporated into proteins, where it stiffens the protein molecule and stabilizes its structure.1 As a molecule, Calcium has a number of actions that result in a vast array of physiological functions.2 Without calcium, nothing would work. Calcium provides mass, hardness, and strength to bones and teeth.1 The bones also act as a store of Calcium that the body can draw on when necessary. Obviously, if you are not getting enough Calcium in your diet, and your body keeps drawing on the Calcium in your skeleton, this will lead to Osteoporosis (soft bones).6 Here the importance of other micro-nutrients is illustrated. Nothing works in isolation. For healthy bones, not only is Calcium critical, but so is Magnesium, Vitamin D and Vitamin K2.7, 8 The body keeps tight control of Calcium availability. Most Calcium is actively kept outside the cell. There is 10 000 times as much Calcium outside the cell, in the extracellular fluid than there is inside the cell, creating what is known as the Calcium gradient. This allows proteins and enzymes to remain dormant until Calcium is allowed into the cell. The following illustration is a very simplified pictorial of one of the ways Calcium works as a signalling molecule. This messenger function is not just involved in the contraction of muscle, it is critical to multiple aspects of the normal functioning of the body. A few examples are listed here:1, 2, 9-11 Some enzymes are activated and stabilized irrespective of the amount of Calcium in the cell. These include: As previously mentioned, the body keeps the amount of available Calcium under strict control. Furthermore, you have a huge store of Calcium that your body can add to or take away from, namely your bones. Given the widespread importance of this mineral, Calcium is strongly regulated via multiple pathways including Vitamin D, phosphorus levels and hormones from the Thyroid and Parathyroid.15 If more Calcium is required than is being consumed in the diet, the body will use the Calcium that is in the bone. Occasionally, even if you are getting the right amount of Calcium, these mechanism may be dysfunctional leading to conditions such as Osteoporosis or Hypercalcemia (elevated levels of blood Calcium) and Kidney stones. However, while Calcium is often blamed for these conditions, it is very unlikely to be related to the amount of calcium in the diet or supplements. These conditions are more likely due to other conditions such as low Vitamin D or high Oxalate intake. High Calcium is in effect never due to an overconsumption of Calcium in the diet. However high Calcium can rarely occur when massive amounts of Calcium supplements are consumed such as Calcium carbonate for the treatment of stomach ulcers.1 The calcification that may occur in soft-tissue, such as in your shoulders, is related to injury not to the amount of Calcium in your diet.1 The majority of kidney stones consist of the Calcium and Oxalate in the urine that have combined to form stones. Increasing Calcium in the diet actually helps to decrease the incidence of kidney stones, as Calcium binds with Oxalate in the gut, preventing the Oxalates from getting to the urine.16 The “Calcium is good for your bones and bad for your heart” debates continues. However, emerging research again indicates that it is not the Calcium that is the problem. It is becoming apparent that Vitamin K2 (also called Menaquinone) is important in Calcium metabolism. Vitamin K2 actives enzymes that prevent calcification in blood vessels, while at the same time increasing calcification of bone.17, 18 High calcium supplements may cause constipation, particularly if in the Calcium carbonate form. Calcium may inhibit the absorption of zinc and iron, although this is not fully established.19 The mineral we commonly use to clean wounds, in the form of the antiseptic, Betadine, is central to the inner workings of the body. Most of the earth’s Iodine is found in the ocean. Iodine was initially described by a French chemist making gunpowder from seaweed. It was identified in the 17th century and was named after the Greek word for violet.1 Iodine is solid that becomes a vapor at room temperature. It evaporates from the sea, reaching the earth with rain, then flowing back to the sea with runoff. Organisms in the sea such as micro- and macro-algae help to concentrate that iodine that eventually makes it to the soils.2 Just another reason to make sure our oceans are healthy and not contaminated with plastic and masks. The sun also releases iodine from the ocean. Plants take up a small amount of iodine from the soil through their roots and may also absorb iodine from the atmosphere2. However, the iodine is plants is generally not sufficient for mammalian health. Except when eating large amounts of kelp,3 those following a vegan diet are generally insufficient in Iodine.4 Interestingly in sheep studies in New Zealand where it was found that eating soil was a better source of Iodine for lambs than eating the plants from the same soil.5 Some plants release iodine back into the atmosphere. Interestingly, microorganisms in soil such as bacteria and fungi help to release Iodine from the soils that then makes its way back up into the atmosphere.2 Keeping soils healthy by not killing these microorganisms with pesticides such as Roundup is imperative in keeping us healthy. The sufficiency of iodine in the soil varies considerably, low amounts of in mountainous areas such as the Himalayas, Alps and Andes typically and in areas with frequent flooding and glaciation, which leeches iodine out of the soil.6 However it has been estimated that 50% of Europe is Iodine deficient and that the iodine intake in the United States and Australia is dropping.1 Iodine deficiency is one of the most common nutrient deficiencies.7 Humans get their iodine from food, and occasionally water. Good sources of iodine are seaweed and seafood. Iodine can also be obtained from dairy where the animal has fed on iodine rich plants, the animal feed has been enriched by iodine or the milk vats and animal teats have been cleaned with iodine. Eggs, where the chickens have been fed iodine-rich feed is also a good source. However, it is only since the large-scale introduction of iodized salt that the overt problems of Iodine deficiency such as Cretinism have significantly diminished.1, 2, 8 However, possibly given the drive to decrease salt intake, insufficient iodine levels are increasingly being seen in the US.9 Iodine is of course, necessary for the thyroid gland to produce Thyroid Hormone (T4)6. Thyroid hormone is essential to the function all cells. In severe cases, an Iodine deficiency manifests as goiter and overt hypothyroidism. Iodine is crucial in pregnancy and lactation for the development of the fetal brain, as well as in childhood and adolescence for normal physical and cognitive growth.6 However even marginal iodine deficiency and a slightly reduced thyroid function can prevent you from functioning at your best. Without adequate Thyroid hormone everything slows down: your metabolism, your brain, your liver, your digestion, and your mood etc. Thyroid and thus Iodine, appear to directly affects the brain and how well it works throughout human lifespan.7 While, the exact mechanisms are being figured out, this is thought to be through genetic expression and neurotransmission. When taken in recommended amounts, Iodine is safe. However there are reports of Iodine toxicity where naturally high levels of iodine are found in water, especially if an individual adds iodized salt to their diet.10 High dose of iodine may cause over- or under-activity of the thyroid.11 Shilajit is a resinous substance that is found that is forced out from between rock layers in the Himalayas during the heat of the summer months. It contains a mixture of herbs and minerals from decomposition of the plant matter in the rocks centuries earlier.1 The actual composition changes depending on the geographical region, environmental factors such as humidity and temperature, as well as the presence of plants, molds and bacteria.2 Shilajit is well-known to occur in the Himalayas but is also found in Afghanistan, the Caucasus and Ural ranges, as well as in the Northern Pollock ranges in Australia3 and in the Chilean Andes.4 Shilajit has been used for over 3000 years in traditional Hindu Ayurvedic, Siddha and Unani medicine in Tibet and India. It is described as a “Rasayana,” a rejuvenator3 supporting a youthful long lifespan.1 Its Sanskrit meaning is “conqueror of mountains and destroyer of weakness.” Shilajit was also used secretly in the former USSR to enhance the mental and physical performance of Olympic athletes and special military forces.2 Humic substances make up 80-85% of Shilajit.5 These are organic compounds that occur in humus that makes up soil. Of these, Fulvic acid is the most well-known.4 Trace minerals including Phosphate, Silicon, Sulphur, Chlorine, Potassium, Calcium and Iron make up the rest of the compound.5 Early studies indicated that Shilajit has anti-inflammatory, anti-oxidant, analgesic, immunomodulator, anti-diabetic, lipid modulating, nootropic, anxiolytic, anti-viral and anti-fungal activity. It also stops the release of histamine.3 Shilajit seems to increase the production of ATP (energy) in cells, as well as increase Acetylcholine, necessary for cognitive functioning.2 Few human intervention studies have been undertaken. However, Shilajit shows promise in supporting ovulation and sperm production,1 and has been used as a potent aphrodisiac and memory enhancer.6 It is also an adaptogenic agent, improving the body’s response to stress.7 Indeed this was apparently extensively studies behind the iron curtain, although these studies have not been published.2 Interestingly, Shilajit has been shown to hasten healing of fractures.8 Initial animal studies have indicated that Shilajit is well tolerated with no adverse effects.2,9 Iron is abundant on earth and is essential to all living organisms.1 The only way to obtain iron is through the diet and a constant supply is necessary. This is particularly important in women of child-bearing age, which is why Omic has included it in its Femme formula. Iron deficiency is the most common micronutrient deficiency worldwide.2 Population groups such as menstruating women lose iron regularly, as do those you donate blood on a regular basis. Endurance athletes are also known to have increased iron requirements as their loss through the gut is much higher.1 Iron is found in the heme form in meat. Good sources include liver, muscle meat, poultry, and shell-fish. Non-heme iron is found in plants such as nuts, legumes, beetroot and grains.3 However the iron in plants is much less bio-available as the phytates and phenols in plants inhibits its absorption.1 Furthermore, adequate stomach acid is necessary for the absorption of iron and calcium may inhibit iron uptake from any source.1 Iron is absorbed from the intestines, transported in the blood (attached to transferrin) and then stored in the liver. Most iron is used by the bone marrow to make red blood cells. When the red blood cells break down, they are taken up by the Reticuloendothelial System where the iron is recycled back into the circulation. However, some iron is inevitably lost in the bowel, through sloughing of skin, in bile and of course in any bleeding.1 Iron is essential for normal cellular function.1 The reason iron is so central to human health is in its chemistry, being able to transfer electrons and bind oxygen (redox reactions).4 Iron is known largely as part of heme, a structure that is required by the cells to make certain proteins, including Hemoglobulin. If your Hemoglobulin is low, you are anemic. Iron deficiency is only one cause of anemia however and iron deficiency can cause many other problems besides anemia.4 Besides Hemoglobulin, iron is also required for other heme containing proteins, as well as non-heme iron-containing enzymes and iron-sulfur clusters. All these proteins, enzymes and redox reactions help to make your cells go round. Redox reactions are the processes in the cell that make free radicals and that squash free radicals. Free radicals (or oxidants) are “unbalanced” molecules. These free radicals, try and get rebalanced by taking an electron from another molecule. Some molecules, such as Vitamin E, can neutralize the free radical by giving them an electron. If there are more free radicals than neutralizers (anti-oxidants), the cell can be in a state of Oxidative Stress. This is not necessarily bad. Oxidative stress is very important for functions such as killing viruses and bacteria, as well as acting as signaling messengers, directing cells to change according to environmental stimuli.5 6 Iron can catalyze the formation of potent free radicals within cells.7 As you can see below, however, Iron is also important for incorporation into anti-oxidant molecules. Excess iron, however, can be problematic as there is a risk of free radical damage to DNA or cell membranes.4 The cell therefore maintains tight control on the availability of iron. It does this by controlling absorption, binding iron into storage proteins such as Ferritin and only releasing iron when this is necessary for one of its many functions.8 Hemoglobulin Hemoglobulin in red blood cells, is of course, the way Oxygen is transported around the body. Low Hemoglobulin, known as anemia, has a number of different causes, but the most common is insufficient iron. Each and every cell needs oxygen where it is critical for optimal energy (ATP) production. Iron is incorporated into heme and heme is incorporated into hemoglobulin. 70% of iron in the adult human body is found in Hemoglobulin.4 The body recycles used hemoglobulin, reusing the iron to fulfill the constant oxygen requirements of all tissues.9 Myoglobulin Myoglobulin is found in muscle where it binds and stores Oxygen, releasing it as required for muscular contractions. Myoglobulin is the reason most muscle is red. Myoglobulin also has a role in neutralizing free radicals.10 Catalase Catalase is essential in neutralizing free radicals in the cells. At its core, Catalase contains a heme molecule with its iron centre.11 Peroxidases These enzymes protect the cell from oxidative stress, basically acting as an anti-oxidant. One class of these enzymes (Myeloperoxidase) also performs oxidant activities, killing invading micro-organisms.12 Thyroid peroxidases is essential for the synthesis and secretion of thyroid hormones.4 Cytochromes Cytochrome C is needed in the electron transport chain. This is the part of the mitochondria where most of the ATP (energy molecules) are made. Cytochrome P450 is how your liver detoxifies (breaks down) compounds such as hormones and medications. Nitric Oxide synthase Nitric oxide is essential in healthy blood vessel and to defending against micro-organisms.13 These molecules are essential for DNA synthesis and repair and the healthy life-cycle of a cell.4 While universally important when not functioning optimally, this can be apparent in tissues with a high cell turnover leading to hair loss and brittles nails. Activation of immune cells is part of cell cycling and division.4 Enzymes make our body’s work like clockwork. Enzymes are molecules that help all biological processes to function efficiently. Iron metalloenzymes are enzymes that need to iron to make them work. These enzymes are critical for physiological processes including: Iron is involved in Accidental iron overdose especially by children is a medical emergency. Iron supplements can also cause gastric upset and constipation. Iron supplementation can also decrease zinc uptake if both are taken at the same time. Those with a genetic disorder, Hemochromatosis, should not take iron supplements.14 Copper has been used throughout human history with the earliest recorded medicinal use of copper being traced to ancient Egypt. Copper was used to sterilize chest wounds and drinking water.1 Even in our learned modern world, Copper objects in ICU were shown to decrease infections.2 Copper became biologically available in the atmosphere about 2-3 billion years ago and became an essential element for all organisms that use oxygen as part of their metabolism.3 The first known use of Copper in tools has been traced to the Anatolian region, dating around 9000 BC.4 Copper is relatively abundant in food and water.5 Good food sources of Copper are liver, shellfish and nuts, including cocoa. Potatoes, whole grains, seeds, mushrooms, and meat also contain moderate amounts. The amount of Copper in drinking water depends on the Copper in the soil. Copper pipes, cookware and utensils also contribute to the amount of Copper ingested. Copper is essential to life. The adult body contains 100-200mg of Copper, with the highest levels in the brain, liver and kidneys.5 Copper, like most other essential nutrients in the body, can also be toxic.3 This is what is known as a U-shaped curve. Amongst other effects, Copper can act as a pro-oxidant damaging the cell and as an anti-oxidant, protecting the cell.3 Too little is bad, too much is bad. Copper imbalance is associated with neurological (including mental health) disease, gastro-intestinal, disease, liver disease and cancer.6, 7 When obtaining sufficient minerals, such as Copper, the body these keeps the availability of these minerals under tight control by binding them to proteins so that they cannot cause any damage to delicate cellular structures.8 Copper deficiency in humans is relatively rare. However, Copper is particularly important in fetal development.9 This is why it has been included in Omic Femme, aimed at those women of child-bearing age. The body increases the amount of available Copper in pregnancy, supporting normal fetal growth.10 Copper deficiency can also be caused by supplementing with large amounts of Zinc.10 Copper is involved in many physiological pathways via a number of actions.3, 7, 10, 11 As previously stated, too much Copper can be a bad thing. Copper contamination of food and beverages (usually from copper drinking vessels) can cause gastro-intestinal upset.4 Women on the Contraceptive pill may have elevated levels of Copper due to the effect of Estrogen in increasing Copper availability.12 In essence, when on the Pill, the body is in a metabolic pregnancy state. Ongoing high Copper intake can be associated with liver damage, gastro-intestinal upset, neurological and mental health disorders and possibly cancer.7, 13 There are also certain genetic disorders that lead to the abnormal accumulation of Copper in the liver and brain, with low levels in the rest of the body.10 The Upper Intake Level, set by the National Institutes of Health is based on Copper obtained from food and supplements and is set at around 10mg.13 As it is very difficult to actually know how much Copper you are obtaining from food, it is best to stick with a low-dose supplement, in a multivitamin such as Balance Femme. Bacopa, a native of India and Australia, also known as Brahmi, has been used in Ayurvedic medicine for centauries as a medical plant that rejuvenates intellect and memory.1 Recent research indicates that Bacopa may improve brain function involved in processing environmental inputs and enhancing learning and memory.2 The main nootropic constituents of Bacopa are thought to be saponins known as bacosides.3 Other compounds include alkaloids, D-mannitol and apigenin.4 Bacopa exhibits multiple mechanisms by which it nourishes neurons, enhancing cognitive function. One of the more interesting mechanisms is via increasing the number of connections between dendritic neurons in the brain.1 Dendritic neurons have a major role in integrating and processing incoming information,1 basically helping your brain to work better. Bacopa also works to protect neurons via In animal studies, Bacopa has been shown to improve: Bacopa also displays longevity potential.6 Early human trials in healthy volunteers have indicated that Bacopa may decrease anxiety2 and improve: Side effects to Bacopa are rare.4 While long term studies are needed, the most common side effect of Bacopa is mild gastrointestinal upset.2 Cannabis is one of the most ancient non-food crops cultivated by humans. It has been used in the Traditional Medicines of South Africa, South America, Turkey, Egypt and many regions of Asia.1 Only two to three generations ago, Cannabis was routinely used in Europe and the USA to treat a variety of conditions, from migraine to nausea to Parkinson’s disease.2 The Cannabis sativa plant contains over 500 known compounds. 3 The most well-known group of these compounds are the phytocannabinoids, of which there are over 100 different types. These phytocannabinoidss can broadly divided into: The phytocannabinoids all have an effect on the body’s own cannabinoid system, binding to the Endocannabinoid receptors found throughout the body.5 Omic Focus uses the THC-free Cannabinoids, CBD (Cannabidiol) and CBG (Cannabigerol), as well as Cannabis Terpenes in a synergistic mix. The actions of CBD and CBG include:1 Plant terpenes have diverse effects11 including: The Cannabinoids and other plant compounds such as the Terpenes work synergistically together in the plant and when consumed by humans.4 CBD shows promise in treating anxiety, depression and psychosis.12 CBD may potentially also treat disorders of the central nervous system such as Alzheimer’s disease, Parkinson’s disease, Multiple Sclerosis and Epilepsy.1 Research on CBD, CBG and Cannabis Terpenes as nootropics are yet to be done. However, these cannabinoids are likely to improve brain health by CBD (without THC) is considered safe and well tolerated.13 Cordyceps is a type of fungus that parasitizes insects. It is found throughout the world and is especially abundant in tropical forests and humid regions.1 Cordyceps has been used for centuries in Traditional Chinese Medicine for the treatment of fatigue, low libido, as a recovery aid after illness, and to enhance physical strength and endurance.2 While there are many species of Cordyceps, C. sinesis and C. militaris have been the most used and the most studied with C. militaris being considered a suitable substitute for the more extensively studied C. sinesis.3 Cordyceps species contain a wide variety of compounds including polysaccharides, sterols, and amino acids. However, it is thought that nucleosides including cordycepsin (3’-deoxyadenosine), adenine and inosine acting on the purinergic receptors are responsible for most of the effects in the human body.3 The compounds in Cordyceps have, amongst other actions been shown to be:1,3 In the laboratory, (in vitro) Cordyceps has also been shown to: While the exact mechanism are still being worked out, it is likely that all of these actions contribute to Cordyceps’ effects as a nootropic.8 Cordyceps has a long traditional use as a “powerhouse of energy.”9 However, modern clinical trials are only just starting to be done and indicate that in humans, Cordyceps increases aerobic capacity10,11 In animal studies, Cordyceps has been shown to: Cordyceps is generally well tolerated. Mild side-effects such as nausea and diarrhoea have been described.16 Gamma-aminobutyric acid (GABA) is a naturally occurring compound made in our bodies and found in foods such as tea and mushrooms. GABA can also be taken as a supplement. Gamma-aminobutyric acid (GABA) is a naturally occurring amino acid that is made in the body. GABA is mostly known as the main inhibitory neurotransmitter in the brain while glutamate is the main excitatory neurotransmitter. Neurotransmitters are compounds that are found in neurons (brain cells). They act as chemical messengers, relying information from one neuron to the next resulting in an action. Neurotransmitters will either “fire up” a target cell (another neuron, muscle cell or hormone producing cell) or will dampen it down. The balance of the firing up (excitation) and the dampening down (inhibition) is of paramount importance in general and mental health. Too much firing up (excitation) can lead to agitation, distraction and to significant psychiatric disorders, while too much dampening down (inhibition) can lead to low mood and lethargy. Conversely too little inhibition leads to anxiety and insomnia.1 Furthermore, neurotransmitters affect each other. Scientists are still investigating the complex neurotransmitter system and how this affects behavior.2 GABA, the main inhibitory neurotransmitter is thought to support the “ability to stay focused on selected features of objects with suppression of behavioral reactivity to other features” as well as the “speed of integration of an action in physical manipulations with objects with well-defined scripts of actions.”2 GABA is made in the neuron from glutamate with the help of Vitamin B6.3 It then sits in little vesicles (membrane sacs) waiting for a signal. Once the signal is received, GABA is released from the cell into the space between two cells (synapse). It then attaches to a receptor on the receiving cell where it inhibits firing. Although the brain is much more complex that a simple balance between neurotransmitters, in general the balance between excitation (glutamate) and inhibition (GABA) swings towards excitation, we may suffer anxiety,4 have difficulty sleeping and even difficulty concentrating.1 Activating GABA receptors has long been used in pharmacology and plant medicine to help with sleep.1,5 GABA is not only made in the brain but is also made in the gut but “good” gut bacteria in the gut microbiome.6 GABA seems send message from the gut to the brain via the vagus nerve.7 GABA is found in tea, especially in white tea, cruciferous vegetables, spinach, tomato, mushroom and sprouted beans and grains.8 Taking GABA has been shown to have a positive effect on sleep.9 It also helps to decrease the stress that is induced by mental tasks,10 as well as supporting the nervous system, inducing relaxation. Supplementing GABA may “help to distribute limited attentional resources more efficiently.”11 Lion’s mane (Hericium erinaceus) is a fungus that grows on old or dead broadleaf trees. It is used as food and medicine in Asia and has a long history of use in traditional Chinese and Japanese Medicine as a restorative, promoting vigour and strength.1 Lion’s Mane contains a large amount of different bioactive compounds2 including polysaccharides (e.g. β-glucan), terpenoids (e.g. hericenones, erinacines) and sterols.1 The actions of these compounds include: While the exact mechanisms are still unknown, ut is likely that the neuroprotective, anti-inflammatory and anti-oxidation effects of Lions’ Mane contribute to its actions in the brain.6 While further clinical studies are needed to confirm the actions in the body of Lion’s Mane, Animal studies have shown that Lion’s Mane can Early studies in humans, indicate that Lion’s Mane can Lion’s mane is well tolerated and no adverse events have been reported, although those with mushroom allergy may need to avoid this.1 Shilajit is a resinous substance that is found that is forced out from between rock layers in the Himalayas during the heat of the summer months. It contains a mixture of herbs and minerals from decomposition of the plant matter in the rocks centuries earlier.1 The actual composition changes depending on the geographical region, environmental factors such as humidity and temperature, as well as the presence of plants, molds and bacteria.2 Shilajit is well-known to occur in the Himalayas but is also found in Afghanistan, the Caucasus and Ural ranges, as well as in the Northern Pollock ranges in Australia3 and in the Chilean Andes.4 Shilajit has been used for over 3000 years in traditional Hindu Ayurvedic, Siddha and Unani medicine in Tibet and India. It is described as a “Rasayana,” a rejuvenator3 supporting a youthful long lifespan.1 Its Sanskrit meaning is “conqueror of mountains and destroyer of weakness.” Shilajit was also used secretly in the former USSR to enhance the mental and physical performance of Olympic athletes and special military forces.2 Humic substances make up 80-85% of Shilajit.5 These are organic compounds that occur in humus that makes up soil. Of these, Fulvic acid is the most well-known.4 Trace minerals including Phosphate, Silicon, Sulphur, Chlorine, Potassium, Calcium and Iron make up the rest of the compound.5 Early studies indicated that Shilajit has anti-inflammatory, anti-oxidant, analgesic, immunomodulator, anti-diabetic, lipid modulating, nootropic, anxiolytic, anti-viral and anti-fungal activity. It also stops the release of histamine.3 Shilajit seems to increase the production of ATP (energy) in cells, as well as increase Acetylcholine, necessary for cognitive functioning.2 Few human intervention studies have been undertaken. However, Shilajit shows promise in supporting ovulation and sperm production,1 and has been used as a potent aphrodisiac and memory enhancer.6 It is also an adaptogenic agent, improving the body’s response to stress.7 Indeed this was apparently extensively studies behind the iron curtain, although these studies have not been published.2 Interestingly, Shilajit has been shown to hasten healing of fractures.8 Initial animal studies have indicated that Shilajit is well tolerated with no adverse effects.2,9 Turmeric is an ancient spice native to India. It has been used for at least 600 years in traditional medicine and religious ceremonies.1 Turmeric is commonly used not just as a flavoring agent in cooking, but also as a paste applied to the skin or added to a bath. Turmeric is a sign of auspiciousness and prosperity. It was brought to Europe by Arab traders.2 In Traditional Medicine, Turmeric is used for a wide range of effects including as a general tonic, for the treatment respiratory infections and peptic ulcers, as well as for arthritis and would healing.3 Over 400 different compounds have been isolated from Turmeric.4 The polyphenols called Curcuminoids are the most active constituents of Turmeric and give it the yellow color that is so familiar in spice blends and curries. Turmeric also contains a number of essential oils,5 flavonoids, tannins, anthocyanin4 and polypeptides that display biological activity.6 Curcumin is the most prominent and well-studied of these bioactive compounds.7 It has a broad range of effects via multiple signaling pathways.1 Curcumin has been shown to exhibit antioxidant, anti-inflammatory, immunomodulatory, anti-carcinogenic, hypoglycemic, anti-rhematic and hepato-protective8 and neuro-protective properties.4 It is perhaps best known for its anti-inflammatory effects.9 However, the anti-oxidant effects of curcumin may be associated with its cognitive enhancing effects by increasing glutathione (the master anti-oxidant), stimulating the growth of neurons and increasing Acetylcholine.10 Human clinical trials are limited. However, Turmeric / curcumin have been shown to be effective in Turmeric and curcumin are generally recognized as safe. Mild stomach upset may occur.15 Valerian is a medicinal herb native to North America, Asia and Europe. The root of Valerian has been used since the late sixteenth century.1 It is used in Traditional Western Herbal Medicine, mainly to treat insomnia especially where this is associated with “nervous conditions.” Valerian is also used for anxiety, generalized pain, headache, and irritable bowel syndrome. It is listed as an approved herb in the German Commission E monographs. Valerian contains a number of plant chemicals, including:2 It is thought that the terpenes are responsible for the effects of Valerian. However, it is more likely that the active constituents work together to produce the anxiolytic and hypnotic effects of Valerian. While the full mechanisms are still being worked out, Valerian seems to increase the concentration of GABA in the brain3 and by modulating the GABA-A receptors in the brain producing a sense of calm and improving sleep.4 Valerian root has been shown to be effective in improving: According to researchers, Valerian is safer than pharmaceutical hypnotics, such as Diazepam, while improving sleep quality.9 Known as Lingzhi in China and Reishi in Japan, Ganoderma lucidum has a history in Asian Medicine for promoting general health and longevity for over 2000 years.1 “The name Lingzhi represents a combination of spiritual potency and essence of immortality and is regarded as the “herb of spiritual potency,” symbolizing success, well-being, divine power, and longevity”.2 While Reishi has been used traditionally for centuries, it is only recently that researchers have started to elucidate the bioactives and their mechanisms of action in the body. The bioactive constituents include terpenes, fatty acids and sterols. Reishi displays immune and cognitive enhancing effects as well as cardioprotective, anti-cancer, and anti-depressant actions, among other effects.1 The mechanism for its action in sleep is not fully known but is thought to involve TNF-α3 as well as the GABA system.4 Most research has been done on human cells or animals,5 but controlled studies in humans are being undertaken. Preclinical and/or early clinical studies indicate that Reishi has been shown to support: In most studies, Reishi is well tolerated by participants. This was born out in research that analyzed the experience of volunteers, as well as their biochemistry.9 Ziziphus (also known as Jujube, red date and Chinese date) has a long history of use in Traditional Chinese Medicine to calm the mind and reduce insomnia.1 It is native to Asia and southern Europe. Ziziphus fruit has been used as a food and medicine for thousands of years in China,2 where it is known as the “fruits of life.”3 Technically Ziziphus jujuba refers to the fruit of the plant and Ziziphus spinosa refers to the seeds found in the single hard kernel of the fruit. In Traditional Chinese Medicine, the seeds are most commonly used for sleep.1 Ziziphus seeds contains many bioactive compounds including: The bioactives in Ziziphus exert their effect partially via the GABA system in the brain. GABA is the main calming neurotransmitter and Ziziphus partially binds to the GABA-A receptors. The resultant chemical cascade in the brain promotes mild sleep induction while limiting receptor desensitization and thus the addictive effects often seen with pharmaceuticals such as Diazepam. Ziziphus also acts on the Serotonin system and may exert neuroprotection by inhibition of NMDA-induced cell death by inhibiting free radical generation3 it’s effect are likely to be greater than the sum of its parts. Ziziphus improves sleeps, calming and protects neurons. When compared with Diazepam, Ziziphus is slower acting but lasts longer with less impairment of learning and memory and less addictive effects.1 In fact, Ziziphus may improve memory.3 Ziziphus may also lower cholesterol and improve menopausal symptoms.3 While research is continuing, a low dose of Ziziphus may be effective and safe as an ongoing support for sleep,1 with adverse effects similar to placebo.4 Kava’s use as a ceremonial and medicinal1 beverage in the South Pacific islands predates written history. J Pepping described this beautifully in his 1999 monograph published in the American Journal of Health-System Pharmacy: “Drinking a kava beverage has been described as inducing a “warm, pleasant and cheerful, but lazy feeling,” making people “sociable, though not hilarious or loquacious,” and not interfering with reasoning.”2 Today Kava is used either socially by drinking a water-based extract or medicinally in capsule or tablet forms. When consumed socially, this is usually done in a semi-traditional manner as a water-extract served from a large communal bowl.3 Generally much higher doses are consumed when using Kava socially than when using Kava as a medicine. When used medicinally the dose of active constituents is usually standardized and have been extracted with alcohol, acetone or water.4 Kava is listed as an approved herb in the German Commission E monographs for the treatment of nervous anxiety, stress and restlessness. The bioactive compounds in Kava are known as kavalactones. At least 18 different kavalactones have been identified and are thought to be the main active compounds. However, Kava also contains other bioactive constituents, such as cinnamic acid, phenolics, flavones and fatty acids that may be important in its clinical effect.1 Different preparation of Kava may contain different ratios of these compounds. The constituents in Kava are thought to act by enhancing the GABA system in the brain. Kava extract may be effective in supporting: Long term Kava use has been associated with: However, studies and reports are inconsistent and may reflect the type of extraction, specific cultivar consumed, as well as traditional vs recreational use. It has been suggested that poor quality material could be responsible for liver toxicity.9 However, Kava can inhibit detoxification enzymes. So when Kava is taken with alcohol, medications or other substances, the result may be heightened toxicity of those substances.10 It is best not to use Kava in those with Parkinson’s disease or taking L-Dopa or drugs used to treat Parkinson’s. Kava, when used as a medicine, does not appear to have addictive effects.7 Magnolia bark has been used for thousands of years in Traditional Chinese and Japanese medicines to treat a variety of disorders including anxiety, insomnia, depression and stomach upsets.1 Over 250 compounds have been isolated from the Magnolia plant including a variety of terpenes, flavonoids, alkaloids and lignans. The main bioactive compound appears to be the lignans, magnolol and honokiol.1 The constituents of Magnolia bark have anti-inflammatory, anti-microbial, anti-oxidant actions, as well as being supporting brain health, heart health and metabolic health.2 Magnolia appears to have a GABA like effect in the brain3, promoting calmness. It also actives the receptors of the human endocannabinoid system. Although this does need to be further investigated.4 Most controlled studies have been done in test tubes or in animals. Early research suggests that Magnolia may improve: Magnolia has been found to be safe in animal studies, even at high doses.9 Gamma-aminobutyric acid (GABA) is a naturally occurring compound made in our bodies and found in foods such as tea and mushrooms. GABA can also be taken as a supplement. Gamma-aminobutyric acid (GABA) is a naturally occurring amino acid that is made in the body. GABA is mostly known as the main inhibitory neurotransmitter in the brain while glutamate is the main excitatory neurotransmitter. Neurotransmitters are compounds that are found in neurons (brain cells). They act as chemical messengers, relying information from one neuron to the next resulting in an action. Neurotransmitters will either “fire up” a target cell (another neuron, muscle cell or hormone producing cell) or will dampen it down. The balance of the firing up (excitation) and the dampening down (inhibition) is of paramount importance in general and mental health. Too much firing up (excitation) can lead to agitation, distraction and to significant psychiatric disorders, while too much dampening down (inhibition) can lead to low mood and lethargy. Conversely too little inhibition leads to anxiety and insomnia.1 Furthermore, neurotransmitters affect each other. Scientists are still investigating the complex neurotransmitter system and how this affects behavior.2 GABA, the main inhibitory neurotransmitter is thought to support the “ability to stay focused on selected features of objects with suppression of behavioral reactivity to other features” as well as the “speed of integration of an action in physical manipulations with objects with well-defined scripts of actions.”2 GABA is made in the neuron from glutamate with the help of Vitamin B6.3 It then sits in little vesicles (membrane sacs) waiting for a signal. Once the signal is received, GABA is released from the cell into the space between two cells (synapse). It then attaches to a receptor on the receiving cell where it inhibits firing. Although the brain is much more complex that a simple balance between neurotransmitters, in general the balance between excitation (glutamate) and inhibition (GABA) swings towards excitation, we may suffer anxiety,4 have difficulty sleeping and even difficulty concentrating.1 Activating GABA receptors has long been used in pharmacology and plant medicine to help with sleep.1,5 GABA is not only made in the brain but is also made in the gut but “good” gut bacteria in the gut microbiome.6 GABA seems send message from the gut to the brain via the vagus nerve.7 GABA is found in tea, especially in white tea, cruciferous vegetables, spinach, tomato, mushroom and sprouted beans and grains.8 Taking GABA has been shown to have a positive effect on sleep.9 It also helps to decrease the stress that is induced by mental tasks,10 as well as supporting the nervous system, inducing relaxation. Supplementing GABA may “help to distribute limited attentional resources more efficiently.”11 Magnesium is necessary for every major biological process and is especially important in the activation of vitamins which go on to perform many important functions that support your cells and your life. Magnesium is found in beans, nuts, grains and green leafy vegetables as well as red meat and fish, with small amounts in water. However, Magnesium absorption is generally from plant food sources due to the phytates and oxalates found in plant foods especially when insufficiently prepared. The stressors of modern life and lower levels of magnesium in our food1 due to poor soils and processing, make us especially vulnerable to magnesium insufficiency. We need to consume magnesium regularly to keep magnesium sufficient.2 Magnesium plays a key role in the regulation of sleep, improving all aspects of sleep. This is thought to be by both enhancing GABA (calming brain chemical) and inhibiting NMDA. Magnesium citrate is also described as mildly sedating. Magnesium is involved in more than 300 essential reactions including: Magnesium is the fourth most abundant mineral in the body,3 with 50% found in bone. 49% is found inside tissues and organs where it is bound to protein and to ATP, with only 1% being found in blood. Magnesium is lost from the body through mainly through urine but also through feces and sweat. The kidneys play a critical role in controlling the amount of magnesium in the body by controlling how much magnesium is lost in the urine. An average 70kg adult will have around 24 grams of magnesium in their body. Research shows that nearly two-thirds of the people in the Western World, do not achieve the recommended daily allowance for magnesium.4 Stress, whether physical or emotional increases the need for magnesium.5 Furthermore, many medications cause loss of magnesium in the urine,2 leaving many with a triple whammy. Ongoing magnesium deficiency is associated with many chronic and metabolic diseases including high blood pressure, heart disease, stroke, imbalanced cholesterol, insulin resistance, osteoporosis, depression, and insomnia. Furthermore, magnesium deficiency may help link inflammation, oxidative stress and aging. Sufficient magnesium is critical to overall health and neurological health, supporting sleep. Magnesium is the 8th most common element in the earth’s crust where it is most often found as magnesium carbonate or dolomite. However, most biologically available magnesium in the sea and the rivers. Due to the electromagnetic activity of magnesium, it naturally occurs in combination with other compounds This form of magnesium has been chosen by Omic as it better absorbed and is more soluble than some other types of magnesium.6 Learn more about our thoughtfully selected ingredients
Vitamin A
Retinol
Actions
Retinol is essential for:2, 8
B-Carotene Actions
Safety
References
Vitamin C
Ascorbic Acid
Actions
This means that Vitamin C helps to guard against almost all chronic illnesses and is also possibly involved the healthy development of the embryo into a full-grown adult human.7
The Common Cold (which includes Corona viruses such as SARS-CoV2)
Safety
References
Vitamin D3
Cholecalciferol
Actions
Safety
References
Copyright © 2020, StatPearls Publishing LLC.; 2020.Vitamin E
Mixed Tocotrienols
Actions
Tocotrienols
Safety
References
Copyright © 2020, StatPearls Publishing LLC.; 2020.Vitamin B1
Thiamin
Actions
Safety
References
Vitamin B2
Riboflavin
Actions
As all our cells require energy, Riboflavin is involved in a large number of biological processes as indicated in the pictorial.1, 6Safety
References
Vitamin B3
Niacin
The body will also make Niacin from the essential amino acid Tryptophan found in protein foods.1 However, this process is not very efficient, producing low levels of Niacin only.3Actions
NAD and NADPH are crucial to:2, 3, 5
Effects
Safety
References
Vitamin B5
Pantothenic acid
Actions
Safety
References
Vitamin B6, B9, B12
Pyridoxine & p5P, Folinic Acid, Methylcobalamin
Vitamin B6, B9, B12 and Methylation
Dietary Sources
Vitamin B6: Pyridoxine
Vitamin B9: Folate
Vitamin B12: Cobalamin
Methylation
Please forget about MTHFR
What is Methylation?
Methylation Cycle
Methyl Groups / Donors
Epigenetics / Gene regulation
Vitamin B6
Actions
Co-factor
Anti-oxidant
Protects against AGE formation
Effects
Safety
Vitamin B 9: Folate
Metabolism
Folate, folic acid, folinic acid and 5-methyltetrahydrofolate are not the same thing
Effects
Safety
Vitamin B12: Cobalamin
Safety
References
Vitamin B7
Biotin
Actions
Safety
References
Vitamin K2 - MK-7
Menaquinone
Vitamin K1: Phylloquinone
Vitamin K2: Menaquinone
Vitamin K2 in the Diet
Actions
Enzyme activation
Antioxidant
Energy
Effects
Safety
References
Magnesium
di-Magnesium malate
Actions
Safety
References
Zinc
(as Zinc Picolinate)
Zinc in the Diet
Actions
Safety
References
10.3945/ajcn.2009.28836 [doi]Calcium
di-Calcium malate
Actions & Functions
Structure
Messenger / Signaling Molecule1
Activation of Enzymes
Safety
Calcium deposits
Kidney Stones
Hardening of the Arteries
Take-home safety for Calcium supplements
References
Iodine
(as Potassium Iodide)
How humans get iodine
Actions
Safety
References
Shilajit
Constituents & Mechanisms of action
Safety
References
Iron
(as Ferrous Fumarate)
Iron in the Diet
Actions & Functions
Redox Reactions
Heme Proteins
Iron-sulfur clusters
Iron containing enzymes
The End Points
Safety
References
Copper
(as Copper Gluconate)
Actions & Functions
Safety
References
Bacopa monnieri
Part used: aerial parts
Constituents & Mechanisms of Action
Efficacy
Safety
References
Hemp Cannabinoids (non-THC)
Form used: aerial parts
Constituents & Mechanism of Actions
Efficacy
Safety
References
Cordyceps militaris
Part used: fruiting bodies
Constituents & Mechanism of Actions
Efficacy
Safety
References
GABA
GABA in the Body
GABA in Food & Drink
GABA as a Supplement
References
Hericium erinaceus
Part used: fruiting bodies and mycelium
Constituents & Mechanism of Actions
Efficacy
Safety
References
Shilajit
Constituents & Mechanisms of action
Safety
References
Curcuma longa
Parts used: rhizome
Constituents & Mechanisms of Action
Efficacy
Safety
References
Valeriana officinalis
Part used: Root
Constituents & Mechanisms of Action
Efficacy
Safety
References
Ganoderma lucidum
Part used: Fruiting Body
Constituents & Mechanisms of Action
Efficacy
Safety
References
Diabetes Mellitus. International Journal of Medicinal Mushrooms – INT J MED MUSHROOMS 6, 33-40 (2004).Ziziphus jujube
spinosa
Constituents & Mechanisms of Action
Efficacy
Safety
References
Piper methysticum
Part used: Root and rhizomes
Constituents & Mechanisms of Action
Efficacy
Safety
References
Eur Neuropsychopharmacol 21, 841-860 (2011).Magnolia officinalis
Part used: Bark from root and branches
Constituents & Mechanisms of Action
Efficacy
Safety
References
GABA
GABA in the Body
GABA in Food & Drink
GABA as a Supplement
References
Magnesium
as Magnesium Citrate
Magnesium Actions
Magnesium in the Body
Magnesium in the World
Magnesium Citrate
References
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