Metabolic Health
Here’s How These 10 Nutrients Can Enhance Metabolic Health and Fitness Performance.
Review of valuable micronutrients having beneficial effects on metabolic health based on personal experience
Here’s why I wrote this article.
Nutrients play a critical role in balancing hormones, boosting metabolism, and improving metabolic health. Getting our nutrition from food is ideal. However, when we face deficiencies, we can safely supplement them with support from qualified healthcare professionals.
Subscribers who read about multiple nutrients that I documented on cognitive health enhancement asked me to summarize valuable nutrients for metabolic health. I only write about well-researched, valuable, and publicly available nutrients for health and well-being.
In this post, I specifically selected valuable nutrients that we can get from both foods and supplements. In addition, the supplementary forms of these nutrients have been available over the counter in multiple countries for many years as they are considered safe by health authorities.
Since I wrote detailed articles about each nutrient in this list, I only provided a summary of critical points and linked the original articles for those interested in exploring the details.
Here are the ten nutrients that can enhance our metabolic health.
1 — Citrulline Malate
I start with citrulline, a remarkable nutrient affecting our metabolic and cardiovascular health. I emphasize this nutrient because it can boost nitric oxide in the body. Citrulline serves as a valuable nutrient in the metabolic pathway.
Nitric oxide is a unique molecule creating therapeutic effects in the body and brain. As Dr. Louis Ignarro (Nobel Lauretta) and many cardiologists highlight, nitric oxide is a critical ingredient for cardiovascular health.
In addition to nitric oxide-producing effects, citrulline malate has numerous benefits. The critical ones are faster recovery from exercise, blood detoxification, addressing erectile dysfunction, improving athletic performance, and enhancing brain health.
I documented my findings, benefits, and experience in an article titled L-Citrulline Malate: Six Health Benefits Based on Science and Two Decades of Experience.
2 — N-Acetyl-Cysteine (NAC)
Cysteine is a unique amino acid with numerous functions in the body. N-Acetyl-Cysteine (NAC), an acetyl version of cysteine, is a building block for creating glutathione, the master antioxidant. So one of the ways to increase glutathione is supplementing with NAC.
As documented in a review paper titled “N-Acetylcysteine: Multiple Clinical Applications,” it has many use cases, such as the prevention of chronic obstructive pulmonary disease, prevention of contrast-induced kidney damage, treatment of pulmonary fibrosis, treatment of infertility, and treatment of influenza.
NAC became popular during the COVID pandemic as healthcare professionals found it a valuable nutrient to lower the effects of the virus. I agreed with their findings as I found NAC helpful when I got infected with COVID earlier this year.
I conducted a comprehensive literature review on NAC and posted an article summarizing my findings: Here’s Why N-Acetyl Cysteine Is a Vital Molecule for Health.
3 — CoQ10 (Ubiquinone)
After NAC, another powerful supplement on my list is CoQ10 which was recommended to me by a cardiologist after 55 to improve my cardiovascular health.
CoQ10 is an essential nutrient residing in every cell in our bodies. Its role is to transport electrons in cells. Besides its energy-producing capability, CoQ10 is a powerful antioxidant reducing oxidative stress in the cells. CoQ10 is more concentrated in the brain, heart, liver, and kidneys.
Like other molecules, as we get older, our bodies produce less CoQ10. Studies indicate that production of CoQ10 might start declining at 30 and might be noticeable after 50 years of age. That was the reason I started supplementing it after 55.
I documented my research and experience on this valuable nutrient in an article titled Here’s Why I Take 100 Mg CoQ10 [Ubiquinol] Daily.
4 — Acetyl-L-Carnitine (ALCAR)
Carnitine serves as a transport agent for fatty acids. Our body naturally produces it. It is a critical molecule for energy metabolism. Our mitochondria need it to metabolize fat.
Carnitine is mainly found in animal products such as meat and fish. However, it is also available in supplement form in health and sports shops with no prescription. I only use the acetyl version known as ALCAR, as it can pass the brain-blood barrier.
There are five primary use cases of ALCAR. They are weight loss assistance, fat metabolism, fitness performance, cellular protection, and cognitive enhancement.
I documented my findings, benefits, and experience in an article titled Acetyl-L-Carnitine Is Considered a Weight Loss, Fitness, & Nootropic Supplement.
5 — Alpha-Lipoic Acid
Alpha-Lipoic Acid is an organic compound in our cells, especially inside the mitochondria, serving as an antioxidant. It is both fat and water-soluble. The body produces Alpha-Lipoic Acid in small amounts.
We also get Alpha-Lipoic Acid from consuming various animal and plant-based sources. As a supplement, it does not require a prescription in my country. It is available in health shops and pharmacies at an affordable price. In summary, the benefits of Alpha-Lipoic Acid are:
1 — Reducing Blood Sugar for Diabetic Patients
2 — Lowering Hunger for Weight Loss
3 — Reducing Skin Aging
4 — Decreasing Inflammation Markers
5 — Reducing Memory Loss for Alzheimer’s Disease
6 — Lowering Cardiovascular Risks
7 — Increasing Nerve Function
I documented my findings and experience with this valuable nutrient in an article titled Here’s Why and How to Reap Seven Health Benefits of Alpha-Lipoic Acid.
6 — Pyrroloquinoline Quinone (PQQ)
PQQ is a molecule considered a vitamin-like substance. However, after some investigation, scientists confirmed it was not a vitamin. Instead, it is regarded as an enzyme cofactor. PQQ also serves as a potent antioxidant in the brain.
Even though most studies are on animals, the literature indicates multiple functions of the PQQ in the body. The most compelling point, in my perspective, is mitochondrial genesis.
The literature indicates that PQQ can:
- Modify signaling in cells to support mitochondrial function.
- Facilitate the growth of new mitochondria in brain cells.
- Stimulate the development of new neurons activating nerve growth factor (NGF) in brain cells.
According to this paper, “the major source of PQQ in mammals is dietary; it is common in leafy vegetables, fruits, and legumes, especially soy, and is found in high concentrations in human and mouse breast milk.”
I documented my research and experience with PQQ in an article titled Here’s How PQQ Might Contribute to Mitochondrial, Neural, and Cognitive Health.
7 — Nicotinamide Adenine Dinucleotide (NADH)
Our bodies produce NADH. An optimized level of NADH is essential for DNA repair and overall healthy cellular function.
NADH regulates metabolism. For example, mitochondria get their electrons from NADH. Mitochondria are known as the energy powerhouse for our cells. Therefore, NADH is essential for improving metabolism as it helps in creating energy from food.
Low NADH in the body is linked to several metabolic problems, such as weight gain, chronic fatigue syndrome, and cardiovascular problems. Interestingly, in some clinical studies, NADH plus amino acids were used to reduce cravings from addictions.
The primary function of NADH is cellular signaling. For me, the most compelling reason to consider NADH was DNA repair and telomere maintenance. These two biochemical activities are associated with healthy life and longevity.
We can increase NADH through a nutrient-dense diet, intense exercise, and heat exposure, such as using dry saunas. These healthy practices can help us optimize NADH levels.
I documented my reviews and experience in an article titled Here’s My Experience and Review of NADH. Nicotinamide adenine dinucleotide supplement might lead to a longer and healthier life.
8 — Trimethylglycine (TMG)
Trimethylglycine (also known as betaine) in the literature is a metabolite (an amino acid) formed in the body from choline.
Scientists hypothesized that supplementation might involve stimulating lipolysis, inhibiting lipogenesis via gene expression, stimulating growth hormone secretion, and increasing creatine synthesis.
However, they struggled to find the exact mechanisms behind betaine action and the long-term effects of supplementation on humans. Nevertheless, the impact of TMG on reducing elevated homocysteine levels is well-documented.
I introduced the risks of homocysteine in a previous article titled Why High Homocysteine Levels Matter and How to Optimize Them. TMG was one of the nutrients I mentioned in that article. Vitamin deficiencies for folate, B6, and B12 are reasons for elevated homocysteine levels.
As elevated homocysteine causes known health disorders, the viable solution seems to be using trimethylglycine to reduce the risk. In addition, This study indicated that “vitamin B12 deficiency and elevated homocysteine may contribute to the etiopathogenesis of depression.”
I documented my research and experience with TMG in a story titled Here’s How TMG Supplementation Might Improve Four Health Conditions.
9 — Digestive Enzymes
The body produces its digestive enzymes through the pancreas. In addition, digestive enzymes can be made from plants and animal sources. Therefore, when we have a deficiency, supplementation is an alternative solution with help from qualified healthcare professionals.
There is substantial research on digestive enzymes, looking at their pros and cons. Some digestive enzymes are sold over the counter, and some formulas require a prescription.
Apart from pancreatic enzymes such as lipase, protease, and amylase, the commonly available ones over the counter are bromelain, papain, trypsin, chymotrypsin, and ox bile extract.
Clinicians also use them to address various health conditions. Mayo Clinic guided practitioners to reduce confusion. For example, this Mayo Clinic proceeding prepared by medical doctors informs that “the constituent of bromelain interferes with the growth of malignant cells and inhibits platelet aggregation.”
I only used specific digestive enzymes such as protease and lipase to improve protein and fat digestion in my diet. I documented my perspectives in an article titled Here’s Why Digestive Enzymes Are Important and How to Address Deficiencies.
10 — Hydrolyzed Collagen
I touched on collagen in several articles. However, the most interesting one was related to its benefits in lowering inflammation and addressing osteoporosis in an article titled 6 Tips to Lower the Risks of Osteoporosis and Gain Stronger Bones.
Our bones and connective tissues need collagen. Collagen holds our body intact by connecting the parts. So collagen is critical for the health of muscle, skin, connective tissues, tendons, and ligaments.
The body needs more collagen as we get older to function optimally. Therefore some of us might need to supplement it. For example, when I was dealing with my chronic inflammation and rheumatoid arthritis, I used hydrolyzed collagen, which worked well for me.
After fixing my condition, I stopped taking the supplemental form. However, I take collagen through bone broth and consume a few cups of warm or frozen bone broth every night. I documented my perspectives in a story titled Here’s My Testimony of Hydrolyzed Collagen.
Conclusions and Takeaways
Many micronutrients are critical for metabolic health. Our cells need them in an adequate amount. Fortunately, the body can create these nutrients typically. However, as we age, the amount might be lower than required.
Holistic health principles advise us to get these nutrients from food. Nevertheless, if our diets do not provide an adequate amount of these nutrients, we might need to supplement them with support from qualified healthcare professionals.
While nutritional deficiency is a health problem, overconsumption of some nutrients, especially from supplements, can be a problem too. Therefore, before starting a supplement, we must obtain guidance from our family doctors or specialists who have access to our medical history.
These ten nutrients helped me improve my metabolic health. I also read a lot about their benefits from credible sources. In addition, I obtained inspiring anecdotes from people in health and fitness communities who used them for disease prevention, healing, or performance improvement.
I reviewed numerous nutrients and documented some of them in article format by simplifying them for my readers. For example, I introduced six important nutrients we can’t get from vegetables or fruits adequately. I also documented my reviews and perspectives on nootropics.
Here are other nutrients I reviewed:
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 to improve metabolism and mental health.
Understanding the value of these micronutrients can also enable us to personalize our diet, as I documented in a recent story titled Here’s How a Customized Diet Can Unravel Multiple Health Issues.
Thank you for reading my perspectives. I wish you a healthy and happy life.
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