Health and Nutrition

Let’s Talk About the Effects of 20 Nutrients on the Body and Mind.

Years of research and experience suggest how these valuable nutrients and supplements might benefit our health and well-being.

Remarkable Nutrients I Reviewed and Used

Over the last four decades, I investigated and tried many nutritional supplements affecting my physical and mental health.

However, my experimentation was not random. I followed a systematic approach to using supplements with diligent research and validation with healthcare professionals who were specialists in their fields.

I found some amino acids particularly remarkable for our health and fitness. I provide four decades of experience in this post in about ten minutes.

So far, I haven’t experienced any noticeable side effects from trying these nutritional molecules in food or supplemental forms.

Nevertheless, I am always cautious about using ingestible molecules in supplement format. Therefore, it is essential to check with qualified healthcare professionals before we start using them.

I only provide information and don’t make recommendations.

None of the supplements I review in this post requires a prescription from healthcare professionals.

They were available over the counter, mainly sold in health shops, pharmacies, and grocery stores, at least in my country, Australia, where I reside.

By the way, Australia is one of the strictest countries in regulating supplements through The Therapeutic Goods Administration (TGA), which is a government organization.

Despite their popularity and availability, some of these nutrients are still controversial, especially in supplement forms. The ones I introduce are all researched by scientists. New ideas are formed in science, nutrition, and fitness communities each day.

Each product I introduce has many scientific papers published in peer-reviewed journals indexed in Pubmed, the US Government medical library. It is my favorite information source for finding scientific papers documented in English.

Since I include 17 items in this article, I briefly touch on each and provide links to my previous articles for those interested in learning more about them.

Some of my earlier articles also link to relevant scientific papers, especially for heavily researched nutritional molecules such as creatine, N-Acetyl-Cysteine, NADH, Alpha-Lipoic Acid, magnesium, cobalamin, and alfacalcidol.

In addition, I added two bonus molecules at the end of the article. I hope you find my independent reviews valuable. I have no association or affiliation with supplement companies, and I don’t recommend any brands.

The article does NOT include any affiliate links.

1 — Alpha-Lipoic Acid

I used alpha-lipoic acid for many years and still use it.

While researching this molecule, I found more than 5,000 papers in medical science repositories globally.

As it is heavily researched and publicly available, it has become an important supplement in my health and well-being journey for various reasons.

Alpha-lipoic acid is an organic compound in our cells, particularly inside the mitochondria, serving as an antioxidant. I published an article detailing seven proven health benefits of alpha-lipoic acid.

2 — N-Acetyl-Cysteine (NAC)

I have been using N-Acetyl-Cysteine (NAC) for many years. It made a substantial impact on my health transformation.

In addition to many documented health benefits, the most tangible benefit of NAC for me was preventing common cold and flu symptoms. Since starting NAC as a supplement over a decade ago, I have not experienced flu or cold symptoms.

Thus, I published two articles about NAC. Here are the links: 1)Why NAC is a Critical Molecule for Health and 2) Ill-Timed Shortage of N-Acetyl-Cysteine Raises Concerns.

3 — Nicotinamide Adenine Dinucleotide (NADH)

After reviewing many scientific studies on NADH, particularly highlighting its association with reducing DNA damage, maintaining telomeres, and preventing neurodegenerative disorders, I started using it as a supplement over a decade ago.

NADH is available in health stores with no prescription required in many countries.

I shared my experience in an article titled What I Learned From Experimenting With NADH: Nicotinamide adenine dinucleotide supplement might lead to a longer and healthier life.

4 — Creatine

I believe everyone has heard about creatine as it has the most extended research history as the most studied molecule in the history of supplements.

I came across over 63,000 scientific documents about creatine during my research between 1908 and 2022.

I published an article titled Five Remarkable Health Benefits of the Most Researched Fitness Supplement.

It is about how creatine can improve physical and mental health, enhancing fitness performance for athletes based on insights from the scientific literature.

5 — Menaquinones (Vitamin K2)

When I was researching menaquinones (Vitamin K2), I noticed several use cases of it.

The papers highlighted the importance of Vitamin K2 for preventing health conditions such as cardiovascular, kidney, osteoporosis, and dental health. In addition, a few studies mentioned its use in cancer research.

I started Vitamin K2 in the form of Menaquinone 7 as advised by a family physician when my vitamin D levels were below the normal range, and she got started me with supplementation.

As confirmed by my healthcare consultants, I still take 90 micrograms of K2. I shared my research in an article titled Why Do We Need Vitamin K2? I highlight the importance of K2 for various health conditions.

6 — Cobalamin (Vitamin B12)

Vitamin B12 is close to my heart as I had a severe shortage of it on plant-based diets. The deficiency of Vitamin B12 caused me anemia.

I investigated it further as one of my family members experienced a neurological disorder due to its shortage in the body. Vitamin B12 is critical for the formation of red blood cells, the functioning of the nervous system, and the maintenance of DNA.

The body cannot make red blood cells without Vitamin B12, and the deficiency might impair oxygen delivery.

I documented my research and experience in an article titled Why Vitamin B12 Matters for Health & How to Address Deficiency by highlighting severe vitamin B12 deficiency can lead to depression, paranoia, delusions, memory loss, anemia, and neurodegenerative diseases.

7 — Alfacalcidol (Vitamin D)

Even though it is called a vitamin, Vitamin D is a steroid hormone with many functions in our metabolism.

I experienced the deficiency of Vitamin D when I was solely on plant-based diets, not consuming animal-based food, not getting enough sunlight, and not supplementing it.

Vitamin D deficiency caused me several health conditions that I shared in my personal health story titled 12 Entangled Health Conditions I Owned & Fixed By Myself.

As it is a critical nutrient, I posted an article titled Vitamin D, as a Steroid Hormone, not Just Another Supplement.

During the pandemic, I also reviewed this critical nutrient and posted an article titled Why Vitamin D Is Vital for Immunity and Promising for Covid.

8 — Thiamine (Vitamin B1)

Fortunately, I haven’t experienced a deficiency of Vitamin B1. However, I observed it in some friends who had Korsakoff’s Syndrome.

This syndrome, also known as alcohol-related brain damage, is a type of dementia. The main cause is long-term and excessive alcohol use.

I documented my research in an article titled Dementia: Perspectives on Korsakoff’s Syndrome & Vitamin B1 Deficiency, focusing on reducing health risks.

During my studies in cognitive science, I also learned that excessive alcohol use might negatively affect the brain. Therefore, I abstain from alcohol use as a precautionary mechanism.

9 — Hydrolyzed Collagen

Chronically inflamed joints caused me to suffer for several years. Living with inflammation and pain was not fun.

Fortunately, through the guidance of a functional medicine doctor and a naturopath, I discovered the use of hydrolyzed collagen. Initially, I used the supplement, which was expensive.

However, later, I learned to create it using bone broth. Consuming collagen via supplement and later bone broth has naturally fixed my knee and muscle pain.

I documented my experience in an article titled My Testimony of Hydrolyzed Collagen. After using hydrolyzed collagen and bone broth, I stopped using anti-inflammatory medicine. It also contributed to me defeating arthritis symptoms.

10 — Magnesium

Magnesium is a unique mineral for me, improving my health and fitness.

Like two-thirds of the population in the western world not achieving the recommended daily allowance for magnesium, I was also part of this group.

Since magnesium deficiency contributes to various health conditions, I posted an article titled What Happens If You Don’t Get Enough Magnesium?

With inspiration from subscribers who wanted to learn about types of magnesium from my experience, I posted another article titled Magnesium Is Not Just Another Mineral.

This trending article introduces six types of magnesium with health benefits from my reviews and experience.

11 — Caffeine

I used to love drinking coffee in my younger years. However, as I aged, due to my intolerance to plants, coffee upset my stomach and caused severe digestive discomfort.

Therefore, regrettably, I had to give it up. However, I still use caffeine in supplement format. I occasionally take a 200 mg caffeine tablet when I need to perform specific duties, such as speaking at an international conference or having a critical business meeting with demanding clients.

I documented my caffeine experience in an article titled Impact of Supplements on Fitness and Health: What I learned from trying four unique molecules.

12 — N-Acetyl-Tyrosine

N-Acetyl-Tyrosine (NAT) is the acetyl form of tyrosine amino acid. In addition to the standard form of tyrosine, NAT has an additional active compound called acetic acid attached to it.

Adding acetic acid to tyrosine can increase bioavailability and absorption in the digestive system. My main reason for using NAT is to increase my mental alertness, especially in the morning when I experience sleep deprivation.

I found NAT more effective than caffeine for alertness as it does not have the jittery effects of caffeine. As advised by my fitness coach, I take NAT in a capsule, including 350 mg.

I documented my NAT experience in an article titled Impact of Supplements on Fitness and Health: What I learned from trying four unique molecules.

13 — Docosahexaenoic acid (DHA)

I learned the importance of omega-3 acids (DHA and EPA) when studying cognitive science.

In addition to the anti-inflammatory effects of the EPA, I mainly focus on DHA as it is essential for maintaining normal brain function in adults.

Many papers I reviewed confirmed its benefits for improving memory and learning ability. Some studies also suggest that lack of DHA in the brain is associated with cognitive decline during aging and with the onset of Alzheimer’s disease.

I take high-quality fish and krill oil, including both EPA and DHA. I documented my review of DHA in an article titled Six Important Nutrients We Can’t Get from Vegetables or Fruits Adequately: Why they matter and how we can address the deficiency.

14 — Taurine

My fitness coach advised me to use taurine to improve my performance. Interestingly, taurine counters the jittery effects of caffeine as it relaxes the body.

Taurine is an amino acid containing sulfur and a component of bile acids in various organs. It is necessary for the nervous and immune systems.

We don’t have to supplement with taurine unless we have a deficiency caused by restricted diets, as I mentioned in an article titled Six Important Nutrients We Can’t Get from Vegetables or Fruits Adequately.

I reviewed taurine in detail and summarized my findings in an article.

15 — L-Carnosine

I don’t supplement with carnosine as my diet gives me enough of this vital amino acid.

The body produces it by binding alanine and histidine amino acids. During my research, I learned that carnosine levels in people living with diabetes are lower than in people without diabetes.

In addition, people with restricting animal-based food might have a deficiency of carnosine, increasing the levels of glycosylated proteins.

I documented my review of carnosine in an article titled Six Important Nutrients We Can’t Get from Vegetables or Fruits Adequately.

16 — Activated Charcoal

Activated charcoal is not a nutrient, but it significantly impacts our digestive system, particularly the gut, in removing toxins.

My main reason for including activated charcoal was the consumption of salmon in my diet. My functional medicine doctor advised me that salmon might contain significant mercury, and he wanted me to prevent it from passing the threshold of heavy metals in my gut.

I conducted a comprehensive literature review on the beneficial use of activated charcoal and shared my findings in an article titled Why Is Activated Charcoal in My Emergency Bag? Is It Hype or Hope? Scientifically proven benefits of charcoal, testimonials, and personal experience.

17 — Nicotine

I left nicotine to the end as it is the most controversial molecule for various reasons. As I pointed out in my previous article, I don’t smoke as it is detrimental to my health.

Adverse effects of tobacco smoking have a solid backing in the medical literature. Nicotine is also not a nutrient, but it has a significant impact on the brain, especially in the cognitive system, based on several papers that I reviewed when studying its effects on the brain.

The brain has receptors for nicotine which release dopamine when received. It is a heavily researched molecule. The major issue with nicotine is its addictive effect on the brain.

I occasionally and carefully experimented with pure nicotine, as mentioned in an article titled One Mg Pure Nicotine Helped Me Write 10,000 Words: Cognitive effects of nicotine in the brain.

Now Herea Are the Special Supplements for Me

18 — Why I Take 100 Mg CoQ10 [Ubiquinol] Daily

I recently reviewed CoQ10 reflecting on my personal experience. This is another critical nutrient for the body.

19 — Lithium Orotate Helped Elaine Defeat Bipolar Disorder

In the following article, I explain the promising benefits of lithium orotate, a promising trace mineral for mental health, based on my reviews and years of experience.

20 — L-Citrulline Malate: Six Health Benefits Based on Science and Two Decades of Experience

One of my favorite supplements is citrulline malate.

Conclusions and Takeaways

Some nutrients are essential and can significantly impact our health, fitness, and well-being. Therefore, consuming nutrients from food is advised by healthcare professionals. However, when people experience deficiencies in essential nutrients, qualified healthcare professionals provide them with supplementation forms such as via injection or tablets.

Health, longevity, and fitness supplements created a massive industry with billions of dollars. However, in some countries, certain supplements are highly regulated. I don’t use restricted supplements giving big promises and lack research. Instead, I focus on supplements such as NAC, NADH, Omega-3 acids, essential amino acids, and creatine researched by clinical studies and approved by TGA or FDA.

From my experience and reviews, supplements cannot replace a balanced and nutritious diet suiting our lifestyle and genetic predisposition. However, some supplements can be used for addressing specific health conditions and preventative maintenance as advised by qualified healthcare professionals.

I only introduced 20 supplements that I used and researched. However, I reviewed and experimented with several other interesting and important supplements during my health and fitness transformation. Some of these nutrients helped me lose visceral fat, some initiated autophagy, and some improved my mental capacity and performance.

Documenting my bulletproof lifehacks is therapeutic and valuable for my readers. Therefore, I plan to introduce my experiments with other supplements, such as nootropics, in upcoming posts.

In the meantime, I look forward to learning from your experience on these nutrients and other ones that you investigated or experimented with so far.

Here are the links to supplements I reviews 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, Cod Liver Oil, and other nutrients to improve metabolism and mental health.

Thank you for reading my perspectives. I wish you a healthy and happy life.

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