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· Arousal · Hearing · Posture · Sleep · Vision
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Vitamins and Minerals
Note: Always consult with your physician prior to taking any vitamin supplements, or starting a workout or diet program
· Effects of the B Vitamins on Thought, Memory, and Mood · Calcium
Effects of the B Vitamins on Thought, Memory, and Mood Vitamin B1 "Effects of Deficiency: Aggressiveness, anxiety, apathy, confusion, depression, fatigue, irritability, memory loss, nerve damage, poor concentration and attention span, psychosis. Dietary Sources: Wheat germ, brewer's yeast, green peas, collard greens, oranges, cooked dried beans and peas, asparagus. (Page 204)" Book: Somer, Elizabeth, M.A., R.D. Food & Mood. Henry Holt and Company, LLC, 1999.
Vitamin B2 "Effects of Deficiency:EEG Abnormalities, irritability. Dietary Sources: Low-fat milk, yogurt, oysters, avocados, spinach, broccoli, brussels sprouts. (Page 204)" Book: Somer, Elizabeth, M.A., R.D. Food & Mood. Henry Holt and Company, LLC, 1999.
Niacin "Effects of Deficiency:Nerve damage, apathy, depression, anxiety, irritability, mania, memory loss, delirium, dementia, mood swings. Dietary Sources: Chicken, salmon, extra-lean beef, peanut butter; green peas, potatoes, brewer's yeast, low-fat milk, wheat germ. (Page 204)" Book: Somer, Elizabeth, M.A., R.D. Food & Mood. Henry Holt and Company, LLC, 1999.
Warning: Excessive doses of vitamin B6 can be dangerous. "'Our primary concern is that patients may be overdosing on vitamin B6 as prescribed by their physicians, some of whom are prescribing 300 milligrams a day or more," Franzblau says. "While most reported cases of sensory neuropathy related to vitamin B6 supplements involve dosages of more than 1,000 milligrams a day, some cases involve dosages as low as 200 milligrams a day. The United States Recommended Dietary Allowance for vitamin B6 for adults, incidentally, is just 1.6-2.0 milligrams a day.' (Page 204)" The University Record: Excessive Doses of Vitamin B6 Can Be Dangerous,
"Effects of Deficiency:Acute sensitivity to noise, EEG changes, fatigue, depression, irritability, reduced learning ability, seizures. Dietary Sources: Bananas, avocados, extra-lean beef, chicken, fish, potatoes, collard greens. (Page 204)" Book: Somer, Elizabeth, M.A., R.D. Food & Mood. Henry Holt and Company, LLC, 1999.
Pantothenic Acid "Effects of Deficiency:Depression, fatigue, irritability, restlessness. Dietary Sources: Oranges, collard greens, potatoes, broccoli, brown rice, cantaloupe, wheat germ. (Page 204)" Book: Somer, Elizabeth, M.A., R.D. Food & Mood. Henry Holt and Company, LLC, 1999.
Biotin "Effects of Deficiency:Depression, fatigue and lethargy, sleepiness. Dietary Sources: Oatmeal, soybeans, peanut butter; salmon, low-fat milk, brown rice, chicken. (Page 204)" Book: Somer, Elizabeth, M.A., R.D. Food & Mood. Henry Holt and Company, LLC, 1999.
Vitamin B12 "Effects of Deficiency:Abnormal EEG, confusion, delusions, depression, irritability, hallucinations, memory loss, paranoia. Dietary Sources: Oysters, tuna, yogurt, low-fat milk, fish, chicken, cheese, extra-lean beef. (Page 205)" Book: Somer, Elizabeth, M.A., R.D. Food & Mood. Henry Holt and Company, LLC, 1999.
Folic Acid "Effects of Deficiency:Apathy, dementia, depression, delirium, forgetfulness, insomnia, irritability, psychosis, mental retardation in infants. Dietary Sources: Brewer's yeast, spinach, orange juice, romaine lettuce, avocados, broccoli, wheat germ, cooked dried beans and peas, bananas. (Page 205)" Book: Somer, Elizabeth, M.A., R.D. Food & Mood. Henry Holt and Company, LLC, 1999.
Vitamin C "Effects of Deficiency:Lethargy; personality changes, including depression and hysteria. Dietary Sources: Oranges, brussels sprouts, strawberries. (Page 205)" Book: Somer, Elizabeth, M.A., R.D. Food & Mood. Henry Holt and Company, LLC, 1999.
Calcium and Vitamin D "It is important when buying Calcium supplements to make sure that they contain Vitamin D to help the body absorb the calcium." No Cow's Milk for Me Thanks: Calcium: Life without Cow's Milk
"High
calcium levels interfere with Vitamin D and subsequently inhibit the
vitamin's cancer-protective Acu-Cell Nutrition: Calcium & Magnesium
Calcification "In the event of calcification, it is not a high calcium level that results in the formation of a stone or spur, but calcium being high in ratio to associated or interactive elements [e.g. magnesium]. For instance, phosphorus and zinc have both left-sided cell receptors, so if either level is low in ratio to calcium, calcification would only take place on the left side of the body, whereas the cell receptors of manganese or magnesium are right-sided, as a result, any calcification would develop on the right side of the body only." Acu-Cell Nutrition: Calcium & Magnesium
Calcium & Magnesium "Calcium and/or Magnesium deficiencies are very common causes of ADD and ADHD. Since they are always accompanied by light and/or restless sleep, along with daytime sleepiness, they are easy to spot and easily remedied through supplementation or a change in diet. (see also Acu-Cell Nutrition 'Calcium & Magnesium')." Acu-Cell Disorders: ADD/ADHD & Behavioral Problems
"Both elements share left/right-sided cell receptors and are essential to human health. Calcium (Ca) and magnesium (Mg) have become the 'Gold Standard' when discussing supplements, mineral ratios, paired cell receptors, or many nutrition-related health issues in general." Acu-Cell Nutrition: Calcium & Magnesium
Functions "Of the approximately 1,000 g of calcium in the average 70 kg adult body, almost · 98% is found in bone, · 1% in teeth, and the · rest is found in blood, extracellular fluids, and within cells where it is a co-factor for a number of enzymes. Calcium · promotes blood clotting by activating the protein fibrin, and · along with magnesium helps to regulate the
Acu-Cell Nutrition: Calcium & Magnesium
Calcium Absorption "Many dietary factors reduce calcium uptake, such as · foods high in oxalic acid
which can interfere with calcium absorption by forming insoluble salts in the gut. · Phytic acid, or phytates found in whole grain products, · foods rich in fiber, · excess caffeine from coffee, · colas, · tea..., · as well as certain medications may all reduce the absorption of calcium and other minerals, or leach calcium from bone. Normal intake of · protein, · fats, and · acidic foods help calcium absorption, however high levels of these same sources increase calcium loss." Acu-Cell Nutrition: Calcium & Magnesium
Calcium Supplements · Lactose.co.uk: Calcium in the diet of Milk Allergic or Intolerant persons
Calcium & Magnesium "Calcium and/or Magnesium deficiencies are very common causes of ADD and ADHD. Since they are always accompanied by light and/or restless sleep, along with daytime sleepiness, they are easy to spot and easily remedied through supplementation or a change in diet. (see also Acu-Cell Nutrition 'Calcium & Magnesium')." Acu-Cell Disorders: ADD/ADHD & Behavioral Problems
Functions "There are about 19 g of Mg in the average 70 kg adult body, of which approximately · 65% is found in bone and teeth, and · the rest is distributed between the blood, body fluids, organs and other tissue. Magnesium is involved in the synthesis of protein, and it is an important co-factor in more than 300 enzymatic reactions in the human body, many of which contribute to the · production of energy, and with · cardiovascular functions. While calcium affects muscle contractions, magnesium balances that effect and · relaxes muscles. Most of magnesium is inside the cell, and while iron is the central atom in hemoglobin, magnesium is the central core of the chlorophyll molecule in plant tissue." Acu-Cell Nutrition: Calcium & Magnesium
Magnesium Absorption "Although the process of absorption for magnesium is similar to that of calcium, some people absorb or retain much more magnesium than calcium (or more calcium than magnesium), so the commonly suggested supplemental intake ratio of 2:1 for calcium and magnesium is really an arbitrary value that can change significantly under various individual circumstances. (see also Acu-Cell 'Mineral Ratios')." Acu-Cell Nutrition: Calcium & Magnesium
Too Much Magnesium "However, frequent and excessive use of magnesium sulfate (Epsom salt) or antacid remedies such as Milk of Magnesia can eventually trigger · a number of medical problems resulting from other minerals such as calcium, sodium, iron, or potassium getting out of balance. · This is more prevalent with kidney diseases and · may include severe fatigue, depression, low blood pressure, gastrointestinal problems, dizziness, dehydration / dry skin, diarrhea, muscular / joint problems and cardiovascular diseases." Acu-Cell Nutrition: Calcium & Magnesium
Warning "A deficiency of vitamin A is not only disease causing, but it can kill. On the other hand, overdoses of vitamin A are also lethal. The livers of certain animals, especially those adapted to polar environments, often contain amounts of vitamin A that would be toxic to humans. The first documented death due to vitamin A poisioning was Xavier Mertz, a Swiss scientist who died in January 1913 on an Antarctic expedition that had lost its food supplies and fell to eating its sled dogs. Mertz consumed lethal amounts of vitamin A by eating sled dog liver. The liver of the polar bear also has enough vitamin A to kill a human being. Deficiency of Vitamin A can cause night-blindness, pale, dry skin."
What is Vitamin A? "Retinol, the most useful form of vitamin A, (along with retinal and retinoic acid) is a fat-soluble, antioxidant vitamin important in vision and bone growth. It is sometimes used in the treatment of severe acne. As can be seen from the structure, this is a compound synthesized from isoprene."
Antioxidant Effects "Retinol, Vitamin A or beta-carotene. It has been discovered that beta-carotene protects dark green, yellow and orange vegetables and fruits from solar radiation damage and it is thought that it plays a similar role in human body. Carrots, squash, broccoli, sweet potatoes, tomatoes, kale, collards, cantaloupe, peaches and apricots are particularly rich sources of beta-carotene."
Sources "Vitamin A is found in: · Carrots, · Spinach, · Milk and · Eggs. Vitamin A gets destroyed at about 40 degrees Celsius, hence these foods must be consumed raw in order to avail maximum benefit."
· Arousal: Depression/Low Arousal · Arousal: Hyperacusis: Tinnitus: Prevention · Arousal: Hypoglycemia: Causes: Different Types · Arousal: Hypoglycemia: Causes: Stress and Adrenal Fatigue · Other Suggestions: Antioxidants
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