Metabolic and Mental Health
Enhance Metabolic and Mental Health by Reducing Deficiencies of Key Nutrients
I outline noteworthy molecules I reviewed and used for decades, introducing benefits and use cases under 20 headings
The Role of Nutrients for the Body and Brain
I write about nutrients and supplements diligently, considering compelling reasons and shreds of evidence in the literature.
I only focus on well-researched and promising molecules supported by scientific studies.
The body needs nutrients to maintain cell growth and maintenance. In addition, some molecules are essential to maintain cellular health.
Some establish building blocks, and others serve as messengers.
While the body can manufacture some nutrients using biochemical processes, it cannot create some of them. Therefore, we call them essential nutrients.
In addition, some nutrients are classified as semi-essential as the body can produce them under specific conditions.
I reviewed numerous nutrients based on my experience. As I used some nutrients in my health transformation journey, I documented my objective and subjective experience by cross-referencing with the available research in the field.
Some subscribers keep asking whether they need to supplement with nutrients. Regrettably, I am unable to give health advice. However, my approach is to get nutrients from food.
If our diet does not support certain nutrients, if we experience a deficiency or have symptoms of relevant deficiency for underlying health reasons, supplementing the nutrient might be an option.
Since some supplements might have side effects and interfere with medication, it is essential to obtain guidance and support from qualified healthcare professionals.
The best approach would be to get checked for deficiencies and request corrective action from our family doctors or referred healthcare specialists.
My approach before experimenting with a nutrient is first to discuss it with my family doctor, who checks my medical history for potential complications.
Then I review the literature to understand the research findings. Finally, when I feel comfortable with the information, I gradually introduce a specific nutrient to remain on the safe side.
If I see any adverse effects, I stop using it and seek medical advice from qualified professionals to address issues. However, none of the supplements I have used so far caused any noticeable side effects.
We are all different. Therefore, something that works for me might not work for another person.
A personalized plan to use nutrients in food or supplementation form is essential. I documented my perspectives on the importance of a customized diet in an article before.
In this article, I provide a summary of nutrients that I reviewed, highlighting the key points. To prevent repetition, I provide links to my reviews. I believe not all nutrients will be an interest to all readers.
Therefore, you might review the relevant ones by clicking on the links that explain the nutrients. My previous articles refer to credible sources.
To keep this post in a reasonable size, I only highlight the critical points under 20 short headings. Thus, readers can use this post as a map of my reviews of these nutrients.
1 — Co-Enzyme Q-10
After a thorough investigation, I started using CoQ10 at 55. A cardiologist recommended it to me. I felt confident with his endorsement.
Even though this molecule has numerous benefits, my goal is to improve mitochondrial health as I get older.
I pay specific attention to mitochondria as it is the energy source of our cells. I provided 12 Tips to Get Denser Mitochondria for Joyful Energy.
I documented my experience in a story titled Why I Take 100 Mg CoQ10 [Ubiquinol] Daily.
2 — Lithium Orotate
I have substantial experience with this nutrient. I reviewed lithium orotate extensively and experimented with it for years.
The primary use case for lithium orotate is to treat bipolar disorders. In addition, medical literature indicates many benefits of lithium therapy for mental health.
As I don’t have bipolar disorder, in my case, it reduced the effects of the stress caused by my active mind. But, fascinatingly, it had a noticeable impact on my mood after the first dose.
I documented my experience in a story titled Lithium Orotate Helped Elaine Defeat Bipolar Disorder.
3 — Alpha-Lipoic Acid
Alpha-lipoic acid is an organic composite in our cells, particularly inside the mitochondria. It serves as an antioxidant. It is both fat and water-soluble.
We can get it from food in small amounts. Alpha-Lipoic Acid exists in both animal products and plant-based sources. Besides, the body also produces it in a tiny amount.
Even though it has numerous functions, my reason for supplementing alpha-lipoic acid is to decrease inflammation, reduce cardiovascular risks, and increase nerve function.
Studies indicate that it might reduce memory loss caused by Alzheimer’s Disease. I documented my experience in an article titled Seven Health Benefits of Alpha-Lipoic Acid.
4 — N-Acetyl-Cysteine (NAC)
N-acetyl-cysteine is a critical molecule that I prefer supplementing for various reasons. The crucial point for me is to improve my immune system.
I documented my experience in an article titled Why NAC is a Vital Molecule for Health.
I also posted a follow-up article highlighting the recent shortage of this supplement, especially in the US, titled Ill-Timed Shortage of N-Acetyl-Cysteine Raises Concerns.
I am pleased that supplement companies address the shortages, So I had no difficulty purchasing NAC from the US health stores recently.
5 — Acetyl-L-Carnitine (ALCAR)
I have researched the effects of acetyl-l-carnitine on the brain for a long time.
During my research, I was amazed by the benefits such as fat metabolism, weight loss, fitness performance, brain protection, and cognitive enhancement.
ALCAR is considered a nootropic due to its effects on the brain. The acetyl form of carnitine can pass the brain-blood barrier.
Even though my diet provides enough carnitine, I supplement with the acetyl version of carnitine in low doses. I aim to reap benefits for cognitive health. Interestingly, I experienced noticeable mental effects after starting it.
I documented my reviews and experience in an article titled Why Acetyl-L-Carnitine Considered a Weight Loss, Fitness, & Nootropic Supplement.
6 — Nicotinamide Adenine Dinucleotide (NADH)
I found scientific studies on NADH intriguing. Therefore, I experimented with this valuable molecule to reap its benefits.
My key reasons for including this molecule in my experimentation are its beneficial impact on DNA damage and maintaining telomeres.
More importantly, NADH poses promising benefits for preventing neurodegenerative disorders, especially dementia, a topic close to my heart.
I documented my experience in an article titled What I Learned From Experimenting With NADH.
7 — Trimethylglycine (TMG)
TMG, also known as betaine. The molecule has an old history.
My reasons for experimenting with TMG are maintaining healthy homocysteine levels, inhibiting inflammatory factors by reducing the risks to cardiovascular health, supporting healthy blood pressure levels, and maintaining healthy mitochondrial function.
I documented my experience in a story titled TMG Supplementation Improved Four Health Conditions for Steve (Scientist and Bodybuilder).
8 — Creatine
Creatine is the most researched molecule and supplement. During my reviews, I came across more than 63,000 scientific reports mentioning creatine between 1908 and 2022.
Even though the literature points out many benefits, my reasons for experimenting with this supplement are brain health, muscle maintenance, increasing energy, reducing fatigue, and improving exercise performance.
I documented my experience in an article titled Remarkable Health Benefits of the Most Researched Fitness Supplement.
9 — Magnesium
I supplement magnesium as it is critical for my physical and mental health.
One of my reasons for supplementing is the deficiency in my diet. A lack of magnesium can contribute to various health conditions. Magnesium is a co-factor for more than 300 enzymatic reactions.
Unfortunately, two-thirds of the population in the western world do not achieve the recommended daily allowance for magnesium.
In addition, intake of magnesium via skin gives me extra benefits such as improving my sleep quality, reducing daily stress, and enhancing my recovery after intense workouts.
I documented my experience with this critical mineral in an article titled Why Magnesium Is Not Just Another Mineral.
I also highlighted its importance in another article titled What Happens If You Don’t Get Enough Magnesium?
10 — Vitamin D
Vitamin D is another critical supplement for my physical and mental health. I supplement it almost daily except for sunny summer days.
My main reason is to improve my immunity and bone density.
Vitamin D, which is considered a steroid hormone, is used by practitioners to address health conditions such as osteoporosis, osteomalacia, myopathy, type 2 diabetes, immune issues, and some cancers.
I documented my experience with this critical vitamin in an article titled Vitamin D, as a Steroid Hormone, not Just Another Supplement.
11 — Vitamin B12
I experienced Vitamin B12 deficiency when I was on purely plant-based diets. During that period supplementing helped me address the symptoms of deficiency.
Neurological issues from deficiency were a particular concern to me. My father had a severe shortage causing him motor neuron disease. My family doctor warned me to increase my levels when experiencing a deficiency.
However, since my current diet is abundant in Vitamin B12, I don’t supplement anymore. It is an essential vitamin that the body cannot produce without certain foods in the gut.
I documented my experience with this critical vitamin in an article titled Why Vitamin B12 Deficiency Matters.
12 — Vitamin B1
I don’t supplement with Vitamin B1 as my diet has it in an adequate amount.
However, the literature indicates that some people might have deficiencies.
The primary cause of deficiency is excessive alcohol consumption, as I explained in the context of Korsakov Syndrome in an article.
I documented my findings in an article titled Dementia: Perspectives on Korsakoff’s Syndrome & Vitamin B1 Deficiency.
13 — Vitamin K2
Since bone health is critical to me as I get older, I supplement with Vitamin K2 as advised by my family doctor. Vitamin K2 moves calcium from the bloodstream to the bones.
I also obtained endorsement from a specialist who examined my bone density and another specialist who investigated my arthritis symptoms in my younger years. I shared my experience in defeating arthritis symptoms.
I documented my experience with this essential vitamin in an article titled The Importance of Vitamin K2.
14 — Choline
Choline is usually part of B vitamin compounds. However, I don’t supplement with choline as my diet provides it adequately.
Nevertheless, I tried citicoline and alpha GPC to improve brain function.
I occasionally use citicoline and alpha GPC when I need to increase my cognitive abilities during challenging times, such as a problematic conference presentation in my field.
However, while reviewing the literature, I noticed that some people might have deficiencies for various reasons. Thus, it is crucial to address shortcomings with guidance from qualified healthcare professionals.
I documented my experience in an article titled Choline Deficiency Matters for Some People.
15 — Digestive Enzymes
I used to supplement with some digestive enzymes, like lipase for fat digestion and protease and pepsin for protein digestion, when adapting to a new diet.
However, after adaptation, I did not need to supplement with them.
During my reviews, I noticed that some people might have deficient as their bodies do not produce the required level of digestive enzymes. Lactase is an example of lactose-intolerant people.
I documented my reviews and experience in an article titled Why Digestive Enzymes Are Important and How to Address Deficiencies.
16 — Hydrolyzed Collagen
I was excited when I discovered hydrolyzed collagen.
This interesting nutrient helped me overcome my digestive issues, such as bloating, and fix my leaky gut. I don’t need to supplement with hydrolyzed collagen.
However, I still drink a few cups of homemade bone broth daily.
I documented my reviews and experience in an article titled My Testimony of Hydrolyzed Collagen.
17 — Activated Charcoal
As I pointed out in a previous story, I keep activated charcoal in my emergency bag. Fortunately, I did not have food poisoning for many years in my customized diet.
However, I used to have it in my previous diets. So it was handy. I keep it in my emergency kit for family members, especially young ones who sometimes consume unhealthy food beyond our control, such as at parties.
However, I take a low dose weekly to eliminate heavy metals from my body. Since activated charcoal also attracts beneficial minerals, we need to use it cautiously, such as a few hours after eating, to prevent mineral deficiency.
Getting advice from a qualified healthcare professional before using this molecule in a supplementation form is essential.
I documented my reviews and experience in an article titled Why Is Activated Charcoal in My Emergency Bag? Is It Hype or Hope?
18 — Nootropics
I have mixed feelings and thoughts about nootropics.
Even though nootropics sound promising, the research is inconclusive. Therefore, I keep an open mind but do not supplement at this stage.
Currently, I only use acetyl-l-carnitine, which is considered a nootropic. I explained the reason for my experimentation in this article.
I documented my reviews of nootropics in an article titled Why Nootropics Matter.
19 — Other Important Nutrients
I also reviewed several other nutrients documented in a single article.
The article includes N-Acetyl-Tyrosine, L-Carnosine, taurine, caffeine, and docosahexaenoic acid (DHA), in addition to the molecules I summarized in this article.
I shared my reviews and experiments with these nutrients in an article titled Effects of 17 Nutrients on the Body and Mind.
In addition, I highlighted some essential nutrients that cannot get from plant-based sources titled Six Important Nutrients We Can’t Get from Vegetables or Fruits Adequately.
20 — Pure Nicotine
I left this to the end as I don’t see nicotine as a nutrient. However, as I explained in this article, it is a molecule recognized by our brain.
I cautiously experimented with pure nicotine. However, I don’t use it regularly as nicotine is an addictive molecule and might cause serious addiction problems and side effects.
Currently, the primary use case for pure nicotine is a tool to help cease smoking. I documented my experience with stopping smoking in this article titled Three Tips to Quit Smoking Permanently.
I documented my experience in a story titled One Mg Pure Nicotine Helped Me Write 10,000 Words Once.
Conclusions and Takeaways
Most of the nutrients I reviewed and experimented with seem to have benefits for improving physical and mental health.
The critical point is to address nutritional deficiencies, especially for essential and semi-essential nutrients. Our bodies need nutrients to maintain cell growth and maintenance.
A wise approach would be to get checked for deficiencies first. Then we can request corrective action from our family doctors or referred healthcare specialists to deal with shortages in an informed way.
Some molecules are vital to maintaining cellular health. As part of the cell structure, some molecules are building blocks, and some serve as messengers to bodily communication.
Even though the body can manufacture some nutrients using biochemical processes, and we might get them from food, it is possible to have deficiencies for various reasons.
We must be careful with molecules our bodies cannot produce, which only exist in a specific food. The alternative solution is to supplement with guidance from qualified healthcare professionals.
I only write about noteworthy nutrients that matter for our health. Before experimenting with a nutrient, I first discuss it with my family doctor, who checks my medical history to identify potential conflicts.
Then, I safely experiment with them in low doses after reviewing the literature and understanding the research findings.
In addition, I record my objective findings and subjective feelings to adjust doses. If I see a side effect with a supplement, I stop using it. Fortunately, the supplements I have used so far did not cause any noticeable side effects.
Since the research is still developing on most supplements, it is crucial to be cautious.
In addition, some supplements might have side effects and interfere with medication. Thus, obtaining guidance and support from qualified healthcare professionals is necessary.
There is a substantial amount of information about supplements on the internet. Some people provide that information to make their living. Some resources are helpful, but some are misleading and confusing.
Anecdotes are valuable to learn from the experiences of others. However, we are all different. Thus, something that works for one might not work for another person. Therefore, we need a personalized approach to supplementation.
I write about supplements to provide valuable information based on scientific reviews and my experiences. I have no affiliation with supplement companies. Intentionally, I won’t mention any brand names to keep my neutrality, even though I trust some brands more than others.
My goal is to provide my reviews independently based on my experience, reflecting on my research and perspectives. In addition, I aim to inspire readers to do their research and obtain input from qualified healthcare professionals before starting any supplement.
Thank you for reading my perspectives. I wish you a healthy and happy life.
If you enjoyed this story, you might also check my experimentation with skipping breakfasts and finally transforming into a sustainable one-meal-a-day diet.
Eating 200g Fats Daily for Decades, I Didn’t Gain Weight Yet Thrived.
When I Skipped Breakfasts for Two Decades, I Gained Copious Benefits.
Here’s What Happened on One-Meal-a-Day After 15 Years.
Here’s How I Got Healthier and Smoother Skin via 5 Lifestyle and Holistic Health Methods.
Thank you for reading my perspectives. I wish you a healthy and happy life.
As a new reader, please check my holistic health and well-being stories reflecting my reviews, observations, and decades of experiments optimizing my hormones and neurotransmitters. I write about health as it matters. I believe health is all about homeostasis.
Petechiae, ALS, Metabolic Syndrome, Type II Diabetes, Fatty Liver Disease, Heart Disease, Strokes, Obesity, Liver Cancer, Autoimmune Disorders, Homocysteine, Lungs Health, Pancreas Health, Kidneys Health, NCDs, Infectious Diseases, Brain Health, Dementia, Depression, Brain Atrophy, Neonatal Disorders, Skin Health, Dental Health, Bone Health, Leaky Gut, Leaky Brain, Brain Fog, Chronic Inflammation, Insulin Resistance, Elevated Cortisol, Leptin Resistance, Anabolic Resistance, Cholesterol, High Triglycerides, Metabolic Disorders, Gastrointestinal Disorders, Thyroid Disorders, Anemia, Dysautonomia, cardiac output, and urinary track disorders.
I also wrote about valuable nutrients. Here are the links for easy access:
Lutein/Zeaxanthin, Phosphatidylserine, Boron, Urolithin, taurine, citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, PQQ, NADH, TMG, creatine, choline, digestive enzymes, magnesium, zinc, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, N-Acetyl L-Tyrosine, and other nutrients.
Disclaimer: My posts do not include professional or health advice. I only document my reviews, observations, experiences, and perspectives to provide information and create awareness.
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