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🧠Why Supplements Might Be Needed
Dietary Gaps Not everyone eats a perfectly balanced diet every day. Supplements can help fill in missing nutrients like vitamin D, iron, or magnesium2.
Age-Related Needs As we age, our bodies absorb nutrients less efficiently. Older adults often need more calcium, vitamin D, and B12.
Health Conditions Chronic illnesses like diabetes, heart disease, or autoimmune disorders can increase nutrient needs or reduce absorption.
Pregnancy & Breastfeeding Women who are pregnant or nursing need extra folic acid, iron, and other nutrients to support both themselves and their baby.
Restricted Diets Vegans and vegetarians may lack certain nutrients like B12, omega-3s, or iron that are primarily found in animal products2.
Lifestyle Factors Smoking, alcohol use, stress, and even limited sun exposure (which affects vitamin D levels) can increase your need for certain nutrients.
⚠️ Things to Keep in Mind
Supplements ≠Food Whole foods offer fiber, antioxidants, and phytochemicals that supplements can’t replicate.
Avoid Mega doses More isn’t always better. High doses of certain vitamins can be harmful.
Talk to a Pro Always consult a healthcare provider before starting supplements. Blood tests can help identify deficiencies.
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References:
General nutrient information https://www.ncbi.nlm.nih.gov/books/NB…
First vitamins https://doi.org/10.4066/AMJ.2013.1588.
Essential Nutrient an overview https://www.sciencedirect.com/topics/…
Early vitamin paper https://doi.org/10.1246/NIKKASHI1880…..
Fat Soluble Vitamins https://www.ncbi.nlm.nih.gov/books/NB…
Water Soluble Vitamins https://www.ncbi.nlm.nih.gov/books/NB…
Vitamin K https://ods.od.nih.gov/factsheets/Vit…
Vitamin A and Carotenoids https://ods.od.nih.gov/factsheets/Vit…
Vitamin A and retinoid signaling https://www.ncbi.nlm.nih.gov/pmc/arti…
Consequences of Vitamin A Deficiency https://doi.org/10.3390/IJMS21155570
Vitamin A Toxicity https://www.ncbi.nlm.nih.gov/books/NB…
The Golden Rice Project https://www.goldenrice.org/
Thiamine https://ods.od.nih.gov/factsheets/Thi…
Dry Beriberi in a Man https://doi.org/10.1186/1752-1947-4-409
Beriberi. https://doi.org/10.1016/0306-9877(95)…
Relevance of N-Heterocyclic Carbenes https://pubs.acs.org/doi/10.1021/jo30…
Thiamine Pyrophosphate an overview https://www.sciencedirect.com/topics/…
Riboflavin https://ods.od.nih.gov/factsheets/Rib…
Niacin https://ods.od.nih.gov/factsheets/Nia…
Nixtamalization https://www.sciencedirect.com/topics/…
Nicotinic Acid Deficiency an overview https://www.sciencedirect.com/topics/…
Pantothenic Acid https://ods.od.nih.gov/factsheets/Pan…
Vitamin B6 https://ods.od.nih.gov/factsheets/Vit…
Biotin https://ods.od.nih.gov/factsheets/Bio…
Folate https://ods.od.nih.gov/factsheets/Fol…
Vitamin B12 https://ods.od.nih.gov/factsheets/Vit…
Vitamin C https://ods.od.nih.gov/factsheets/Vit…
Vitamin D https://ods.od.nih.gov/factsheets/Vit…
Vitamin E https://ods.od.nih.gov/factsheets/Vit…
Vitamin K https://ods.od.nih.gov/factsheets/vit…
Vitamin digestion and absorption – https://www.kegg.jp/pathway/map04977
Biosynthesis of cofactors – https://www.kegg.jp/pathway/map0124
Pathway information:
Vitamin A Retinol https://www.kegg.jp/pathway/map00830
Vitamin B1 Thiamine https://www.kegg.jp/pathway/map00730
Vitamin B2 Riboflavin https://www.kegg.jp/pathway/map00740
Vitamin B3 Niacin https://www.kegg.jp/pathway/map00760+…
Vitamin B5 Pantothenic Acid Beta alanine metabolism https://www.kegg.jp/pathway/map00410
CoA synthesis https://www.kegg.jp/pathway/map00770
Vitamin B6 Pyridoxine https://www.kegg.jp/pathway/map00750
Vitamin B7 Biotin https://www.kegg.jp/pathway/map00780
Vitamin B9 Folate/folic acid https://www.kegg.jp/pathway/map00790
Vitamin B12 Cobalamin https://www.kegg.jp/pathway/map00860+…
Vitamin C Ascorbic acid https://www.kegg.jp/pathway/map0005
Glutathione https://www.kegg.jp/pathway/map00480
Vitamin D steroid biosynthesis https://www.kegg.jp/pathway/map0010
Vitamin E Tocopherol https://www.kegg.jp/pathway/map00130+…
https://www.kegg.jp/pathway/map01110+…
Vitamin K Phytonadione https://www.kegg.jp/pathway/map00130+…
Relevant human Proteins found in RCSB PDB RCSB.org 10.1093/nar/28.1.235
And predicted proteins found at https://www.uniprot.org/
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