PTC: Module 9 - Micronutrition (1)

Unless you get enough sun exposure to maintain a tan, you should supplement vitamin D3 for the wide range of potential benefits, even if they’re small.

Vitamin E acts as an antioxidant and plays important roles in cell membranes and cell signaling.

Diets rich in grains and low in vegetables.

Normal systolic blood pressure is below 120 or 130 mm Hg.

Fermented foods, starchy vegetables, and whole foods.

With bloodwork.

Consider sodium restriction or blood pressure medication.

It is necessary for optimal bone strength, mineral metabolism, immune function, neuromuscular functioning, and testosterone synthesis.

Pregnant women should supplement with 200+ mcg of folate to meet increased nutritional needs during pregnancy.

Green leafy vegetables.

It can cause deficiencies in other micronutrients due to interactions between vitamins and minerals.

Vitamins D and K, calcium, magnesium, iron, and iodine.

Because it might be the overall diet, not just sodium intake, that increases the risk of heart-related incidents.

Provitamin A.

They had a 37% higher CVD mortality and 28% higher all-cause mortality than those who consumed more sodium.

Neuromuscular functioning, satiety signaling, regulation of blood flow, and bone health.

Athletes that consume more calcium tend to gain less fat than those who consume little calcium, independent of energy intake.

Every cell of the human body.

Chloride is almost exclusively consumed along with sodium in table salt (sodium chloride with 60% chloride).

Because it can cause digestive problems and, in large amounts, can be lethal due to rapid absorption.

90 mg

50 nmol/l.

It interferes with anabolic muscle signaling, strength development, and muscle growth.

Vitamin C prevents free radical damage and oxidative stress, thereby keeping inflammation in check.

Vitamin K interacts with vitamin D and calcium during bone formation.

Bloodwork can only show vitamin K levels in serum, not in the intestines.

By seeing how long it takes for your blood to clot.

It helps maintain fluid balance in various tissues as a key electrolyte.

Plant foods, especially the oils in nuts and green vegetables.

Mens sana in corpore sano (A healthy mind in a healthy body).

Have bloodwork done.

Chloride functions as an electrolyte.

It can cause competitive uptake inhibition of the other isoforms, potentially leading to a deficiency and imbalance in the body.

Vegetarians should supplement with a B-vitamin complex, including 4+ mcg of Vitamin B12, because their diet may lack sufficient B-vitamins.

No, there is no need for a multivitamin if your diet is already good.

The body does not retain vitamin K very effectively.

19 mg (28.4 IU) of RRR α-tocopherol.

Vitamin E’s absorption is much higher in a fatty meal.

Potassium is needed for nerve transmission, muscular contractions, blood pressure regulation, kidney functioning, calcium absorption, insulin secretion, and maintaining acid-base balance.

DNA synthesis and regulation, fatty acid metabolism, and amino acid metabolism.

5 - 7 grams per day.

Consuming a lot of whole foods, regardless of the specific types.

Orange and red.

Vitamin C is a water-soluble antioxidant.

In fermented foods like aged cheese.

Increased blood pressure, cardiovascular disease (CVD), and stroke.

Cross-sectional, observational research from epidemiology.

Preformed vitamin A or retinoid.

15 mg (22.4 IU) of RRR α-tocopherol.

Vitamin K2 is produced by bacteria in foods such as cheese and natto.

The Adequate Intake of potassium is 4.7 grams per day for adults.

At least 1000 IU/d.

Many people think Vitamin E is just alpha-tocopherol, but it actually has 8 different isoforms.

As long as your sodium intake is under control, your chloride intake will be as well.

A high protein diet from whole foods generally meets B-vitamin requirements, except for vegetarians and pregnant women.

100 nmol/l.

Normal diastolic blood pressure is below 80 or 85 mm Hg.

Spinach with 5,660 IU (472 μg).

120 mcg for men and 90 mcg for women.

β-carotene.

They can impact the sensation of fatigue during strength training.

Systolic blood pressure is the top pressure when the heart contracts and pumps blood, while diastolic blood pressure is the pressure when the heart relaxes and fills with blood between beats.

With 10-30 minutes of daily near-full-body sun exposure with a UV index of at least 3.

No, B-vitamins have no known toxicity mechanism even at very high intakes and are easily excreted in the urine.

Almost all of the body's potassium is stored within cells.

As long as your diet has enough fats and green veggies, or lots of plants in general, you shouldn’t have to worry about vitamin E. Supplementation is more likely to be harmful than helpful.

600 mcg per day.

4 μg/day.

Cyanocobalamin and methylcobalamin.

3 - 5 grams per day.

Enjoy your salt to taste but keep an eye on your blood pressure periodically.

120 - 200 mg per day

It gives your skin a yellow tint.

Vitamin K2.

Sodium chloride (NaCl).

Don't consume a multivitamin that has much more than 100% of the recommended daily intake of nutrients unless you have a good reason.

A high protein, fibrous, whole foods-based diet.

Potassium functions as an electrolyte essential for survival, regulating fluid volumes, nerve transmission, muscular contractions, blood pressure, and kidney functioning.

Individuals with high blood pressure, heart failure, or chronic kidney disease.

Because they contain large amounts of oxalic acid, which binds calcium and inhibits its absorption.

Vitamin B9 is a precursor needed to make, repair, and methylate DNA; it is a cofactor in various reactions and is especially important in aiding rapid cell division and growth, such as in infancy and pregnancy.

Because you also need to check for elevated methylmalonic acid and serum homocysteine levels.

20 - 30 nmol/l.

They contain cheap isoforms, resulting in an imbalanced ratio of isoforms in the body.

No, a Tolerable Upper Intake Level has not been established for β-carotene or other carotenoids.

Both fatty protein sources and vegetables.

The absolute risk reduction is minor.

They function as antioxidants.

Vitamin K1 is found in plants and is commonly the primary source of vitamin K in the diet.

250 mg.

One gram.

In animal foods, especially liver.

The benefit depends on your current blood pressure; it is more beneficial for those with higher blood pressure.

Beef liver with 22,000 IU (6,600 μg).

They can convert vitamin K1 to K2.

1 ng/ml = 2.496 nmol/l.

3,000 μg RAE (10,000 IU).

B-vitamins are a class of related vitamins that function as co-factors or precursors for various metabolic processes, including energy production.

Because they see little strong sunlight and there is very little vitamin D in food.

Potassium is essential because it is lost in urine, stool, and sweat, and is necessary for various bodily functions.

4000 IU/d.

Because vitamin B12 is practically only found in animal foods.

Consume salt to taste without restriction and avoid very high sodium junk foods.

Very high levels of the alpha isomer have been associated with increased cardiovascular disease.

75 mg

Getting enough Vitamin D can improve sleep quality.

A condition in which serum sodium sinks to life-threatening levels.

Vitamin C is crucial for the production of collagen, carnitine, tyrosine, norepinephrine, and serotonin.

The term for high blood pressure, which increases the strain on blood vessels and the heart.

There is virtually no risk of vitamin K toxicity, so supplementation is safe.

To make sure you cover all bases and avoid micronutrient deficiencies.

1.3 grams.

Diuretics or angiotensin-converting enzyme (ACE) inhibitors.

Up to 20,000 IU/d.

Because vitamin D is fat-soluble.

2.4 μg/day.

Vitamin D3 is a fat-soluble pro-hormone and an essential vitamin.

It found that switching to potassium chloride reduced blood pressure and all-cause mortality considerably.

Vitamin K is required to form coagulation factors, which are essential for blood clotting.

The body absorbs only about 13 mcg from a 1,000 mcg intake.

It activates the renin-angiotensin-aldosterone system (RAAS) and the sympathetic nervous system, creating a stress response similar to chronic stress.

40% sodium (Na) and 60% chloride (Cl).

99%

It interferes with Vitamin K absorption.

Salt restriction reduces blood pressure in the population.

Potassium is found in almost all whole foods, notably animal and fish flesh, fruit, vegetables, dairy, tea, and coffee.

With bloodwork: a serum alpha-tocopherol level below 5 mcg/mL strongly indicates vitamin E deficiency.

Exceeding 200 ng/mL.

Because there’s little toxicity risk and it ensures adequate intake.

Methylmalonic acid (MMA) and homocysteine.

Vitamin E has 8 isoforms/vitamers, which include 4 tocopherols and 4 tocotrienols.

Because almost all potassium stores are intracellular.

Because it can suppress inflammation too much, sabotaging muscle growth and exercise adaptations.

Because vitamin B12 is primarily found in animal products, and even foods like cottage cheese, pork loin, eggs, and poultry contain relatively low amounts.

The oral bioavailability of vitamin B12 decreases dramatically above intakes of 2 mcg.

1 mcg per kilogram of body weight.

Doses upward of 235 mg of vitamin E may impair training adaptations, including muscle growth, by excessively suppressing inflammation.

Sodium intake has an optimum curve relation with health: too low and too high intakes can both be harmful.

Vitamin K1 (phylloquinone) and Vitamin K2 (menaquinone).

The darker someone's skin, the more sun exposure they need.

Blood pressure medication, which can be very effective with an excellent safety profile and practically no major side effects.

Vegetarians and pregnant women.

Malaise, constipation, muscle weakness, and fatigue.

It is produced naturally by the skin after exposure to ultraviolet radiation, particularly UVB, like in sunlight.

Vitamin D levels can significantly influence strength development, lean body mass, and injury resistance.

The renin-angiotensin-aldosterone and sympathetic nervous systems.

No, it is harmless and can even make you look extra healthy up to a point.

Around 3-5 grams per day.

Broccoli, kale, swiss chard, turnips, watercress greens, collards, spinach, salad greens.

Vision, cellular differentiation, growth, reproduction, bone development, and immune system functions.

It may decrease plasma Vitamin E concentrations.

In plants.

It's better to consume vitamin B12 supplements while fasted, as bioavailability is lower when taken with a meal.

Vegetarians should supplement a daily B-vitamin complex with at least 100% of the RDI of all B-vitamins and 4 mcg of vitamin B12.

Sodium attracts water, so its concentration determines the fluid level in tissues.

Dairy products (milk, cheese, yogurt), selected seafood (salmon, sardines with bones, clams, oysters), selected vegetables (turnips, mustard greens, broccoli, cauliflower, kale), legumes, tofu, and nuts.

Because B-vitamins are present in most whole foods, particularly animal protein sources.

Clams, with 84 μg.

Nausea, vomiting, double or blurred vision, increased intracranial pressure, headache, dizziness, and skin desquamation.

Most multivitamins employ cheap manufacturing methods that result in nutrients that are not bioavailable.

900 μg RAE (3,000 IU) for adult men and 700 μg RAE (2,310 IU) for adult women.

Because it’s important for the neural development of the child.

1,300 μg RAE (4,300 IU).

Eat your fruits or veggies and you don’t have to worry about vitamin C.