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Micronutrients

Multivitamins featured article

Introduction

Micronutrient deficiencies are widespread. Up to 70% of Americans don’t get enough vitamin D, nearly 50% fall short of their magnesium needs, and 35% have an insufficient intake of calcium.

These deficiencies and insufficiencies ravage our health. Inadequate vitamin D increases mortality risk. A magnesium deficiency can accelerate biological aging. Folate deficiency by itself can produce a level of DNA damage that is equivalent to or in excess of an acute exposure to radiation (although this occurs at levels uncommonly seen in human populations).

Addressing these deficiencies seems to hold a remarkable benefit. For example, correcting...

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Q&A #65 with Dr. Rhonda Patrick (12/7/24)

Posted on December 10th 2024 (6 months)

Dr. Rhonda Patrick discusses _Akkermansia muciniphila_, vitamin B1's effect on blood sugar, emulsifiers in food, and electrolyte supplements.

micronutrients

Rhonda Patrick's Smoothie Recipe (and why she stopped adding bananas)

Posted on September 2nd 2024 (10 months)

In this clip, Dr. Rhonda Patrick details the smoothie recipe she has 4-5x/week and explains why she stopped adding bananas.

aging

How Micronutrients & Exercise Ameliorate Aging | Dr. Rhonda Patrick

Posted on February 21st 2024 (over 1 year)

In my keynote at LongevityFest 2023, I share powerful habits to delay aging and improve healthspan, presented at the American Academy of Anti-Aging Medicine.

Topic Pages

  • Multivitamins

    Multivitamins serve as oral vehicles delivering diverse micronutrients that restore enzymatic cofactor saturation and uphold metabolic homeostasis.

  • Sodium (Salt)

    Sodium electrochemical gradients energize Na⁺-coupled transporters that mediate intestinal uptake and renal reabsorption of water-soluble micronutrients, e.g., vitamin C, biotin.

  • Ultra-processed Foods (UPFs)

    Industrial refining in UPFs depletes intrinsic micronutrients, and subsequent fortification introduces isolated forms with variable bioavailability.

News & Publications

  • Nearly half of people with type 2 diabetes have multiple micronutrient deficiencies—the most common being vitamin D. nutrition.bmj.com
    Vitamin D Diabetes Micronutrients Magnesium Vitamin B12 Insulin Metformin

    Micronutrient deficiencies contribute to insulin resistance, a key driver of type 2 diabetes, but researchers still don’t fully understand their role in the disease’s progression. A recent study found that nearly half of people with type 2 diabetes suffer from multiple micronutrient deficiencies, with vitamin D being the most prevalent.

    Researchers analyzed data from studies investigating links between micronutrient deficiencies and type 2 diabetes. Their analysis included 132 studies and more than 52,000 participants.

    They found that 45% of people with type 2 diabetes had multiple micronutrient deficiencies. Women with the disease were more likely to have deficiencies, with 48% affected compared to 41% of men. Vitamin D deficiency was the most common, affecting 60% of participants, followed by magnesium (42%) and vitamin B12 (28%)—the latter being especially prevalent among people with type 2 diabetes who were taking metformin. The prevalence of deficiencies also varied by region.

    These findings suggest that micronutrient deficiencies are widespread in people with type 2 diabetes, particularly among women. Check out our many resources on micronutrients, including vitamin D and magnesium, and the long-term health consequences of deficiencies.

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  • Lower levels of active B12 linked to slower visual processing and cognitive decline, suggesting current guidelines may not adequately ensure brain health. onlinelibrary.wiley.com
    Brain Micronutrients Vitamin B12 Neurodegeneration

    Scientists have long known that severe B12 deficiency can cause neurological problems, but the exact threshold for deficiency-related damage remains unclear. A recent study found that older adults with B12 levels in the lower end of the normal range showed signs of neurological dysfunction.

    Researchers measured B12 levels and conducted brain scans on 231 healthy older adults. Participants underwent tests to evaluate brain function, including visual processing speed and cognitive performance. The researchers also assessed blood biomarkers associated with nerve damage and brain health.

    They found that lower B12 levels, particularly the active form of the vitamin, were associated with slower visual processing, cognitive decline, and increased signs of white matter damage in the brain. Surprisingly, high levels of the inactive form of B12 correlated with increased tau protein, a marker of neurodegeneration.

    These findings suggest that current B12 guidelines don’t fully capture what the brain needs to function correctly and that even “normal” B12 levels could contribute to neurological changes. They also highlight the role of adequate nutrition throughout the lifespan and support the “micronutrient triage theory"—the idea that the body prioritizes micronutrient utilization for survival over those used for long-term health. Learn more about micronutrient triage theory in this episode featuring Dr. Bruce Ames.

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  • Micronutrient supplement improves emotional regulation in children—a promising non-stimulant alternative to conventional psychological treatments. journals.plos.org
    Behavior Micronutrients Development

    Children who struggle to regulate their emotions often experience difficulties with irritability, frustration, and intense anger. This lack of control can lead to challenges in relationships, academic performance, and overall mental health. A recent study found that micronutrient supplements absorbed in the mouth may offer a safe and effective way to improve emotion regulation in children.

    Researchers conducted a three-phase study involving 48 children with moderate to severe irritability. They assigned the children to two groups: one that began taking a micronutrient powder immediately and one that waited four weeks. The powder provided 36 vitamins, minerals, and amino acids, came in various flavors, and was specifically formulated for oral absorption. Over the next five months, both groups alternated between taking the supplements and taking breaks, concluding with three months of continuous supplementation. The researchers measured changes in the children’s emotional and behavioral symptoms.

    Children in the immediate treatment group experienced considerable reductions in irritability, with 67% categorized as “much” or “very much” better versus only 8% in the waitlist group. These benefits extended to symptoms of attention-deficit/hyperactivity disorder (ADHD) and oppositional defiant disorder. Notably, improvements in mood and behavior diminished when children stopped taking the supplements but returned upon resuming treatment. Side effects were rare, with mild headaches and sweating reported slightly more often in the waitlist group.

    These findings suggest that supplemental micronutrients absorbed through the mouth may be a promising option for managing emotional dysregulation in children. By offering a safe and non-stimulant alternative, this approach could help address the needs of children who do not respond well to conventional ADHD drugs. Listen as Dr. Andrew Huberman describes how behavioral tools and supplements may replace ADHD medications.

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  • Women consuming five eggs weekly experience less decline in verbal fluency, a measure of semantic memory, highlighting the potential role of eggs in preserving cognitive function. www.mdpi.com
    Brain Diet Aging Cholesterol Memory Micronutrients

    Eggs are a dietary paradox: high in cholesterol but rich in brain-boosting nutrients, including choline, lutein, and zeaxanthin. While some studies indicate that eggs maintain cognitive health, others report the converse. A recent study found that eating eggs may help women preserve semantic memory—crucial for language comprehension and factual recall—as they age.

    Researchers analyzed data from 890 adults aged 55 and older. Participants reported their egg consumption using a food frequency questionnaire, and researchers measured their memory and thinking skills at two clinic visits about four years apart.

    They found that women who ate five eggs weekly experienced less decline in verbal fluency, a measure of semantic memory, than those who ate fewer eggs. In men, researchers found no clear relationship between egg intake and changes in cognitive performance. Eating eggs did not appear to harm cognitive function in either sex.

    These findings suggest that eggs play a small but beneficial role in preserving memory in women. They also align with other research demonstrating that people with moderate choline intake—roughly the amount in two eggs—are about half as likely to have low cognitive function than those with the lowest intake.

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  • Higher folate levels during pregnancy may protect against lead's neurotoxic effects, potentially reducing risk of autism-like behaviors in children. ehp.niehs.nih.gov
    Brain Pregnancy Micronutrients Genetics Development Folate

    Lead exposure during pregnancy can harm a child’s developing brain, increasing the risk of autism-related behaviors. Some evidence suggests that folate, a B vitamin, might help protect against lead’s neurotoxic effects. A recent study found that higher folate levels during pregnancy may help reduce the risk of autism-like behaviors in children exposed to lead before birth.

    Researchers analyzed data from a large mother-infant cohort study that tracked participants from pregnancy through early childhood. They measured blood lead levels and plasma folate concentrations during the women’s first and third trimesters. They assessed the children for autism-related behaviors when they were three to four years old. They also examined whether folic acid supplementation and MTHFR, a maternal genetic variant influencing folate metabolism, affected these associations.

    They found that third-trimester blood lead levels were associated with more autism-like behaviors in children whose mothers had low third-trimester folate levels. They did not observe this association among mothers with higher folate levels. Additionally, folic acid supplementation appeared to reduce the harmful effects of lead exposure. The MTHFR genetic variant influenced the findings, but the effects were not statistically significant.

    These findings suggest adequate folate levels during pregnancy may help protect against the neurodevelopmental harm linked to prenatal lead exposure.

    Folate is the natural form of vitamin B9 found in foods, while folic acid is the synthetic form used in supplements and fortified foods. Folic acid has higher bioavailability, meaning the body more readily absorbs it than naturally occurring folate. Learn more about folate in this clip featuring Dr. Bruce Ames.

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  • Vitamin D shapes neurodevelopment, influencing the development of dopamine-producing neurons and, ultimately, the risk of schizophrenia. onlinelibrary.wiley.com
    Vitamin D Brain Pregnancy Micronutrients Mental Health Development Schizophrenia Dopamine

    Vitamin D plays a crucial role in the early development of dopamine-producing neurons, shedding light on the potential neurodevelopmental origins of schizophrenia. Abnormalities in dopamine signaling are at the heart of this complex mental health disorder, and a recent study suggests that vitamin D deficiency during pregnancy influences these pathways, increasing the risk of schizophrenia in offspring.

    Researchers examined nerve growth, synapse formation, and dopamine release in various dopamine-producing cells exposed to vitamin D over time. They focused on SH-SY5Y cells—which can mature into dopaminergic (dopamine-releasing) neurons—and other brain cells.

    They found that vitamin D increased neuron outgrowth and branching in dopaminergic cells, enhancing the production and release of dopamine. It also altered the expression and distribution of critical presynaptic proteins involved in dopamine release, further supporting its role in dopaminergic development.

    These findings suggest vitamin D is crucial for developing and maturing dopamine-producing neurons. They provide new insights into how maternal vitamin D levels might influence the risk of schizophrenia in offspring by affecting early dopamine signaling pathways. Evidence suggests that vitamin D synergizes with omega-3 fatty acids to support neurodevelopment. Learn more about this relationship in this peer-reviewed article coauthored by Dr. Rhonda Patrick.

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  • Supplemental collagen improves skin appearance, reducing wrinkle depth by nearly half. www.dovepress.com
    Aging Vitamin C Micronutrients Skin

    Collagen is crucial in maintaining the structural integrity of various tissues in the human body, and its decrease contributes markedly to the aging process. A recent study found that supplemental collagen combined with antioxidants substantially improved the appearance and health of skin and hair in adult women, reducing wrinkle depth by 48 percent.

    The study involved 40 healthy adult women between the ages of 38 and 50. Participants consumed a commercially available collagen treatment containing collagen, hyaluronic acid, biotin, and vitamins C and E or a placebo for 56 days. Researchers evaluated various aspects of their skin, such as elasticity, hydration, brightness, and pigmentation, along with hair strength and hair fall (normal hair loss) before, during, and after the intervention.

    They found that those who consumed the collagen treatment experienced a 48 percent reduction in wrinkle depth, a 39 percent reduction in fine lines, and a 16 percent increase in skin hydration compared to those who took a placebo. Their hair fall decreased by 28 percent versus 7 percent among those who took a placebo.

    The findings from this small study suggest that supplemental collagen and antioxidants improve skin and hair health. Collagens are characterized by a triple helix arrangement, forming a sturdy, resilient structure. They serve general tissue assembly and maintenance functions, including tissue scaffolding, morphogenesis, and repair. Learn more about collagen in our overview article.

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  • Multivitamin/mineral supplements enhance memory and cognitive function in older adults, a finding from the COSMOS trial. www.sciencedirect.com
    Brain Alzheimer's Aging Micronutrients Dementia

    As the global population ages, the number of people at risk for Alzheimer’s disease and other forms of dementia increases. A robust and growing body of evidence indicates that lifestyle influences the risk of developing dementia. A recent study found that multivitamin/mineral supplements improve memory and slow cognitive aging in older adults – roughly equivalent to reducing cognitive aging by two years.

    Researchers investigated the effects of multivitamin/mineral supplementation on cognitive function in a subset of participants enrolled in the COSMOS study, a randomized, double-blind, placebo-controlled trial involving more than 21,000 older adults (60 years or older) in the U.S. Participants in COSMOS were randomly assigned to receive one of three interventions: cocoa extract (providing 500 milligrams of flavanols daily, including 80 milligrams of epicatechin), a multivitamin/mineral supplement, or both, daily for two years. A fourth group received a placebo. In the subset, called COSMOS-Clinic, 573 participants underwent extensive brain function tests before and after the study and again two years later.

    They found that multivitamin/mineral supplementation conferred modest improvements in overall cognitive function over two years in participants enrolled in the subset, particularly in episodic memory – the ability to recall specific events, experiences, and contextual details from one’s past. They did not observe improvements in the participants' executive function or attention. However, a meta-analysis involving more than 5,000 participants from the COSMOS-Clinic, COSMOS-Mind, and COSMOS-Web studies demonstrated that multivitamin/mineral supplementation markedly improved overall cognition and episodic memory.

    These findings from the COSMOS trials suggest that multivitamin/mineral supplementation – a low-cost, low-effort intervention – improves cognitive function in older adults. They also highlight the role of adequate nutrition throughout the lifespan and support the “micronutrient triage theory” – the idea that the body prioritizes the utilization of micronutrients for metabolic pathways needed for survival and reproduction over those used for long-term health. Learn more about micronutrient triage theory in this clip featuring Dr. Bruce Ames.

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  • Vitamin B12 supports metabolic processes involved in stem cell reprogramming and tissue repair. www.irbbarcelona.org
    Gut Microbiome Genetic Engineering Micronutrients Vitamin B12

    Proteins called Yamanaka factors can reprogram differentiated (mature) cells into pluripotent stem cells. However, scientists don’t fully understand the metabolic requirements underlying this process. A new study shows that vitamin B12 supports the metabolic processes involved in cellular reprogramming.

    First, researchers investigated how gut bacteria influence cellular reprogramming in mice. They induced gene expression to initiate reprogramming, and then they treated the mice with antibiotics to disrupt their gut microbiota. They found that reprogramming efficiency in the colon and stomach decreased markedly, and the gut microbial composition changed, altering vitamin B12 metabolism.

    Next, they provided the mice with supplemental vitamin B12. They found that B12 promoted the methylation of histone H3 at a specific site known as H3K36me3, an epigenetic marker that is crucial in preventing the start of improper transcription. Then, they studied the effects of vitamin B12 deficiency in an animal model of ulcerative colitis and found that supplementing with vitamin B12 accelerated tissue repair in the colon.

    These findings suggest that vitamin B12 is pivotal in enhancing cellular reprogramming efficiency and promoting tissue repair. They also underscore B12’s importance in fundamental biological processes and point toward potential therapeutic strategies for tissue regeneration and rejuvenation. Learn more about Yamanaka factors and cellular reprogramming in this clip featuring Dr. Steve Horvath.

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  • Lifelong choline supplementation provides a potential shield against Alzheimer's disease in mice. www.ncbi.nlm.nih.gov
    Nutrition Alzheimer's Diet Aging Micronutrients Neurotransmitter Acetylcholine

    Choline, an essential nutrient found in eggs, meat, fish, beans, and nuts, supports the production of acetylcholine, a neurotransmitter involved in neurogenesis, synapse formation, learning, and memory. Most people living in the US don’t consume enough choline – 550 milligrams per day for men and 425 milligrams per day for women – potentially increasing their risk for various diseases. A 2019 study in mice found that lifelong choline supplementation prevented Alzheimer’s disease and preserved cognitive function.

    Researchers fed mice susceptible to developing Alzheimer’s disease a regular diet or a diet supplemented with choline from early life to old age. When the mice reached the age of 10 months, the researchers assessed the animals' memory function and examined their brain tissue.

    They found that mice that received lifelong choline supplementation had better spatial memory and fewer amyloid-beta plaques in their brains than those on a regular diet. They also found that the mechanisms driving these effects were related to reduced amyloid-beta peptide synthesis, a dampened microglia inflammatory response, and downregulation of the alpha-7 nicotinic acetylcholine and sigma-1 receptors, both of which are critical for various neurological processes.

    These findings suggest that lifelong choline supplementation mitigates Alzheimer’s disease pathology and maintains cognitive function in mice susceptible to the disease. Other research showed that mice that ate a choline-poor diet had higher brain levels of amyloid-beta and tau – two proteins implicated in the pathogenesis of Alzheimer’s disease – than those that ate a choline-rich diet. The mice that ate a choline-poor diet also gained weight, showed signs of altered metabolism, liver damage, and enlarged hearts, and performed poorly on motor skills tests.

    More than 55 million people worldwide live with Alzheimer’s disease. Learn more about the disease and how to prevent it in this episode featuring Dr. Dale Bredesen.

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  • Daily multivitamin supplementation boosts memory in older adults, particularly those with cardiovascular disease. neurosciencenews.com
    Aging Memory Micronutrients Cardiovascular Supplements

    Short-term memory – such as remembering a list of items or numbers shortly after hearing them – is particularly vulnerable as we age. But a new study shows that multivitamin/multimineral supplementation bolsters short-term memory in older adults, especially those with cardiovascular disease.

    The study involved more than 3,500 older adults (average age, 71 years) enrolled in the COSMOS trial. About half of the participants took a daily multivitamin/multimineral supplement for three years, and the other half took a placebo. All participants completed a battery of cognitive tests at the one-, two-, and three-year points.

    The tests revealed that those who took the supplement performed better on short-term memory tests than those who took the placebo, an effect that endured over the entire three-year study. Participants with cardiovascular disease scored lower on memory tests initially, but after taking the multivitamin/multimineral supplements for a year, their memory scores improved, reaching a level comparable to those without cardiovascular disease.

    These findings suggest that multivitamin/multimineral supplementation benefits short-term memory in older adults. The study’s authors proposed that the cognitive effects of multivitamin/multimineral intervention may occur by activating vitamin and mineral receptors in the hippocampus, given its prominent role in recall memory. Learn how vitamins and minerals influence other aspects of aging in this episode featuring Dr. Bruce Ames.

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  • APOE4 disrupts fat metabolism in brain cells, increasing Alzheimer's disease risk – but choline may restore normal metabolism. news.mit.edu
    Nutrition Brain Alzheimer's Micronutrients Dementia

    Disrupted fat metabolism drives the link between the APOE4 gene and Alzheimer’s disease risk, according to a new study. Choline supplementation helps restore normal fat metabolism, however.

    Researchers studied the effects of the APOE4 gene on fat metabolism in astrocytes – a type of brain cell. They found that astrocytes that carried the APOE4 gene accumulated unsaturated triglycerides, causing an imbalance in the types of fats in the cells. However, when they applied choline to the cells, the normal balance was restored.

    Choline is an essential nutrient that participates in the synthesis of fats necessary for cell membrane integrity and function. It is produced in the liver and is also found in foods such as eggs, meat, fish, beans, and nuts and as a dietary supplement. Most people living in the United States don’t consume enough choline – 550 milligrams per day for men and 425 milligrams per day for women – potentially increasing their risk for various diseases.

    The findings from this cell study suggest that APOE4-driven impairments in fatty acid metabolism increase the risk of developing Alzheimer’s disease, but supplemental choline may reduce this risk. Other evidence suggests that impaired brain transport of DHA, a type of omega-3 fatty acid, increases Alzheimer’s disease risk. Learn more in this open-access, peer-reviewed article by Dr. Rhonda Patrick.

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  • Coenzyme Q10 reduces fatigue in people with chronic fatigue disorders. www.nutraingredients.com
    Nutrition Cancer Micronutrients

    People with chronic fatigue disorders who took coenzyme Q10 (CoQ10) supplements experienced less fatigue, a recent review and meta-analysis has found. The greatest reduction in fatigue was found with supplements that contained CoQ10 alone, rather than those that contained a mixture of other dietary supplements.

    Researchers analyzed the findings of 13 studies involving more than 1,100 people who had conditions that commonly cause fatigue, such as heart failure, autoimmune disorders, and cancer. The study participants took supplements containing between 60 and 500 milligrams of CoQ10 daily for four to 24 weeks and reported on their fatigue levels. Some of the supplements contained CoQ10 alone, while some also contained NADH (the reduced form of NAD+) or multivitamins.

    The researchers found that participants who took supplements containing CoQ10 alone reported less fatigue than those who didn’t take CoQ10 or took it combined with other compounds. Only one participant reported any adverse effects (gastrointestinal upset).

    CoQ10 is a fat-soluble antioxidant compound produced in the body. It is also widely available as a dietary supplement. CoQ10 is an essential component of the mitochondrial electron transport chain, which is responsible for the production of cellular energy in the form of adenosine triphosphate, or ATP.

    The findings from this review and meta-analysis suggest that CoQ10, especially when taken alone, improves symptoms of fatigue in people with chronic conditions associated with fatigue.

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  • Blocking a receptor called DP1 to prevent niacin (vitamin B3) flushing may increase susceptibility to aneurysms. (2012) www.sciencedaily.com
    Cholesterol Micronutrients Blood Pressure Aneurysm

    From the article:

    Niacin, or vitamin B3, is the one approved drug that elevates “good” cholesterol (high density lipoprotein, HDL) while depressing “bad” cholesterol (low density lipoprotein , LDL), and has thereby attracted much attention from patients and physicians. Niacin keeps fat from breaking down, and so obstructs the availability of LDL building blocks.

    Patients often stop taking niacin because it causes uncomfortable facial flushing, an effect caused by the release of a fat called prostaglandin or (PG)D2. PGD2 is the primary cause of the unwanted vasodilation, the “niacin flush.” The dilation occurs when blood vessels widen from relaxed smooth muscle cells within vessel walls.

    PGD2, formed by an enzyme called COX-2 and released by immune and skin cells, acts on a muscle cell-surface receptor called DP1 to cause the flushing.

    […]

    However, deletion of DP1 made mice somewhat more susceptible to hardening of the arteries, the formation of aneurysm, thrombosis, and in some cases, high blood pressure. The researchers suggest that these findings are reflective of DP1 expression in vascular and immune cells in mice, just as in humans, despite its absence on mouse platelet cells.

    View full publication

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  • Higher potassium and magnesium intake – not lower sodium – cuts heart disease risk. pubmed.ncbi.nlm.nih.gov
    Micronutrients Magnesium Blood Pressure

    Experts have long believed that high dietary sodium intake increases a person’s risk of adverse cardiovascular health outcomes, including high blood pressure. However, other dietary minerals, such as potassium, magnesium, and calcium, likely influence cardiovascular health too. Findings from a study published earlier this year suggest that dietary potassium and magnesium markedly decrease the risk of developing cardiovascular disease.

    Potassium is an essential mineral that plays key roles in cardiac function. It is found in a wide range of whole foods, especially potatoes, bananas, winter squashes, and some legumes. Processed foods are typically low in potassium. Nutrition experts have not established a recommended dietary allowance (RDA) for potassium, but intakes above 4,700 milligrams per day are considered optimal. Most people living in the United States consume roughly half this amount.

    Magnesium is also an essential mineral. It participates in many aspects of cardiovascular health and helps maintain normal heart rhythm. Magnesium is found in green leafy vegetables, nuts, and seeds. The RDA for magnesium varies according to age, life stage, and sex, ranging from 310 milligrams per day for a young adult female to 420 milligrams per day for an older adult male.

    The authors of the study drew on data from the Framingham Offspring Study, an ongoing cohort study of cardiovascular disease risk among people living in the northeastern United States. During multiple visits over a period of four years, the authors collected information from more than 2,300 adult participants (30 to 65 years old) regarding their overall health, lifestyles, and cardiovascular risks. Participants completed a food diary in which they recorded types and amounts of foods they consumed over a three-day period.

    The authors' analysis revealed that even after considering sex, body mass index, dietary fiber intake, and blood pressure, lower sodium intake (less than 2,500 mg/day) did not decrease the risk of cardiovascular disease. However, higher potassium intake (3,000 milligrams or more daily) decreased risk by 25 percent, and higher magnesium intake (320 milligrams or more daily) decreased risk by 34 percent. Higher calcium intake (700 milligrams or more daily) decreased cardiovascular risk by 19 percent, but this finding was not statistically significant.

    These findings suggest that potassium and magnesium play important roles in cardiovascular health. Public health efforts to reduce sodium intake have been largely unsuccessful, with most Americans consuming nearly 3,400 milligrams every day, considerably more than the recommended 2,300 milligrams per day. Focusing efforts on increasing the intake of potassium and magnesium may have greater returns on improving cardiovascular health.

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  • Folate reduces risk for Alzheimer’s disease. www.frontiersin.org
    Brain Alzheimer's Micronutrients Folate Neurodegeneration

    Alzheimer’s disease, the most common type of neurodegenerative disease in older adults, causes a progressive deterioration of cognitive function. Recent research indicates that folate (vitamin B9) deficiency may play a role in Alzheimer’s pathology along with other micronutrients, such as vitamin A. A recent systematic review and meta-analysis reports that folate deficiency increases the risk for Alzheimer’s disease.

    Folate is an essential nutrient used by the body to create new DNA and RNA and to metabolize amino acids, all of which are necessary for cell division. Good sources of folate include legumes, such as peanuts and chickpeas, and green vegetables such as spinach and asparagus. Previous research has shown that folate supplementation improves cognitive function in older adults through mechanisms that are not well-understood, but likely involve reduced inflammation. Because dose, population characteristics, and testing methods often vary among clinical trials, coming to a consensus about the efficacy of an investigational treatment presents challenges; however, review articles can be a valuable way to combine and report existing data in a new and helpful way. This study is a systematic review and meta-analysis, meaning that the authors searched existing literature for studies related to folate and Alzherimer’s disease, collected studies based on a set of criteria meant to select for high-quality design, and then combined the data and reanalyzed it.

    The authors selected 59 studies that met their criteria for high-quality design. In a sample of more than 2,000 participants from a collection of case-control studies, participants with folate deficiency (less than 13.5 nanomoles per liter) were more than twice as likely to develop Alzheimer’s disease compared to participants with normal folate status (greater than 13.5 nanomoles per liter). Likewise, data from a collection of five cohort studies revealed that participants with folate deficiency were 88 percent more likely to develop Alzheimer’s disease compared to individuals with sufficient folate status. Finally, in a sample of 11 cohort studies, participants who consumed less than the recommended dietary allowance (400 micrograms) were 70 percent more likely to develop Alzheimer’s disease than those who consumed 400 micrograms of folate per day or more.

    This review of the evidence supports a relationship between folate intake and serum folate concentration in reducing risk for developing Alzheimer’s disease. Future studies should utilize an interventional design to investigate the mechanisms of folate in Alzheimer’s pathology.

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  • Micronutrient supplementation before pregnancy improves children’s long-term intellectual functioning. academic.oup.com
    Pregnancy Micronutrients Development

    Pregnancy and early childhood are periods of human development when the body has an increased requirement for micronutrients (vitamins and minerals). Animal studies have shown the importance of preconception nutrition for offspring development; however, long-term human trials are lacking. Investigators aimed to determine the long-term effects of preconception micronutrient supplementation on children’s intellectual functioning.

    Several micronutrients play critical roles in fetal development. For example, folic acid supplementation during pregnancy prevents neural tube defects, and iron plays an important role in brain maturation, promoting cell division, myelination, and synaptic development. Less is known about the importance of other micronutrients, however.

    The researchers assigned over 5,000 female participants to take folic acid (2,800 micrograms) only, iron plus folic acid (60 milligrams iron and 2800 micrograms folic acid), or multiple micronutrients (15 micronutrients including iron and folic acid) for an average of 33 weeks between baseline and conception. Researchers tracked 1,300 of the participants' children from birth to the age of six. They tested the children on multiple domains of intelligence and collected information regarding maternal health and home life.

    Compared to children whose mothers received only folic acid, children in the iron plus folic acid and mixed micronutrient group performed better in multiple domains, including verbal comprehension, perceptual reasoning, working memory, and processing speed. This effect was strongest for children whose mothers consumed the supplements for greater than 26 weeks before conception. The effects of supplementation were also stronger for children born to households with low socioeconomic status.

    The authors concluded that preconception micronutrient supplementation is important to optimize child development and recommended the promotion of supplementation to all females of child-bearing age.

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  • Eating five servings of fruit and vegetables daily reduces the risk of premature death. www.sciencedaily.com
    Nutrition Micronutrients

    Current dietary guidelines for people living in the United States recommend eating at least five servings of fruits and vegetables daily as part of a healthy eating pattern. Despite these recommendations, evidence indicates that most people consume far less. Findings from a recent study indicate that eating two servings of fruit and three servings of vegetables daily reduces the risk of premature death.

    Fruits and vegetables are rich in vitamins, minerals, complex carbohydrates, and dietary fiber. They also contain phytochemicals – a broad class of bioactive dietary compounds that exert antioxidant, anti-inflammatory, and anti-cancer properties.

    The authors of the study drew on data gathered from the Health Professionals Follow-up Study and the Nurses' Health Study, two ongoing prospective epidemiological studies, spanning more than 30 years. More than 108,000 men and women enrolled in the studies completed food frequency questionnaires at the beginning of the study and every two to four years thereafter. The authors also conducted a meta-analysis of findings from these two studies plus 24 others, comprising more than two million people.

    They found that people who ate roughly five servings of fruit and vegetables per day (two servings of fruit and three servings of vegetables) were 13 percent less likely to die a premature death from all causes during the 30-year follow-up, compared to those who ate only two servings total fruits and vegetables per day. When the authors of the study looked at specific causes of death, they found that those who ate five servings of fruits and vegetables per day were 12 percent less likely to die from cardiovascular diseases such as heart disease and stroke; 10 percent less likely to die from cancer; and 35 percent less likely to die from respiratory illness, even after ruling out other risk factors. Interestingly, eating more than the recommended five servings did not further reduce risk.

    The greatest benefits were seen when intake included leafy greens and items rich in beta carotene and vitamin C, such as citrus fruits, berries, and carrots. Fruit juices and starchy vegetables such as peas, corn, and potatoes conferred little benefit.

    These findings support current dietary recommendations to increase intake of fruits and vegetables. For a quick and tasty way to get your five-a-day, try this smoothie recipe from Dr. Rhonda Patrick.

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  • Including mushrooms as part of a healthy dietary pattern provides many essential nutrients. www.eurekalert.org
    Nutrition Micronutrients

    Current dietary guidelines for people living in the United States recommend following a health dietary pattern that is rich in nutrient-dense foods to promote health and prevent chronic disease. Findings from a recent study demonstrate that including mushrooms as part of a healthy dietary pattern provides many essential nutrients.

    Mushrooms are edible fungi, generally categorized as vegetables in the human diet. They are rich sources of many vitamins and minerals, including B vitamins, potassium, and selenium. When grown in the presence of ultraviolet light, mushrooms are good sources of vitamin D2. Mushrooms also contain a variety of bioactive compounds, including the antioxidant molecules ergothioneine and glutathione.

    The authors of the study conducted a dietary modeling analysis to investigate the effects of adding a serving (84 grams, about ½ cup) of a combination of white, crimini, and portabella mushrooms or oyster mushrooms only to three healthy eating patterns: US style, Mediterranean style, and vegetarian style. They obtained nutrient data for the mushrooms from the USDA nutrient database, and nutritional profiles for the three dietary patterns from USDA dietary analyses.

    The assessment revealed that a single serving of mushrooms added approximately 2 to 3 percent more fiber, 8 to 12 percent more potassium, 12 to 18 percent more riboflavin (a B vitamin), 11 to 26 percent more niacin (a B vitamin), 11 to 23 percent more selenium, and 16 to 26 percent more copper, depending upon the dietary pattern under comparison. Eating mushrooms that had been exposed to sufficient ultraviolet light to increase vitamin D levels to 200 IU per serving increased vitamin D intake by 67 to 90 percent. A single serving of oyster mushrooms added 8 to 11 percent more vitamin D and 10 to 16 percent more choline to the dietary patterns. Data from other studies suggest that a single serving of mushrooms would add 2.2 milligrams of ergothioneine and 3.5 milligrams of glutathione to the three dietary patterns.

    These findings suggest that mushrooms provide many key nutrients and can be part of a healthy dietary pattern. This study was supported by the Mushroom Council.

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  • Exercise and nutrition regimen enhances physical and cognitive performance. www.sciencedaily.com
    Exercise Micronutrients

    Military members often face unique mental and physical demands that require optimal performance under challenging conditions. A recent study demonstrated that exercise and a nutritional supplement providing components present in the Mediterranean diet optimize performance in a group of active duty military members.

    The Mediterranean dietary pattern is rich in fruits, vegetables, olive oil, fish, and poultry. Nutrients provided in the diet include phospholipids, omega-3 polyunsaturated fatty acids, carotenoids (lutein, folate, and polyphenols), and vitamins B, C, D, and E. Robust evidence indicates that these nutrients improve cardiovascular and metabolic health and support cognitive function.

    The randomized, placebo-controlled intervention study involved 148 active duty military members between the ages of 18 and 45 years. About half of the participants engaged in a supervised fitness program and took a nutritional supplement; the remainder engaged in the fitness program but took a placebo. The fitness program included resistance, aerobic, flexibility, and core strength exercises and lasted 45 minutes per session, five times per week, for 12 weeks. The nutritional supplement, which was provided in the form of a beverage, contained beta-hydroxy beta-methylbutyrate, lutein, phospholipids, DHA (an omega-3 fatty acid), and vitamins. Participants consumed two 8-ounce servings of the beverage every day for the duration of the study. The authors of the study measured the participants' nutritional biomarkers (in blood) and assessed their physical and cognitive performance before and after the study.

    At the end of the study, the participants who consumed the nutritional supplement showed greater improvements in physical and cognitive performance than those who consumed the placebo. In particular, those who took the nutritional supplement showed improvements in power, strength and endurance, mobility and stability, heart rate and lean muscle mass as well as episodic memory, fluid intelligence accuracy, executive function reaction time, and processing efficiency.

    These findings suggest that targeted fitness programs that incorporate nutritional support enhance physical and cognitive performance.

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  • Vitamin and mineral supplementation in older adults improves self-reported health status. www.sciencedaily.com
    Immune System Micronutrients

    Vitamins and minerals are essential micronutrients that play critical roles in immune function, especially vitamins C and D and zinc, a mineral. Many older adults living in developed countries are at risk for micronutrient deficiency. Findings from a new study indicate that micronutrient supplementation may improve immune function in people over the age of 55 years.

    The randomized controlled trial involved 42 healthy older adults (55 to 75 years old). Half of the participants took a commercial multivitamin supplement that was formulated to support immune function, and the other half took a placebo. The multivitamin provided 1 gram of vitamin C and 10 milligrams of zinc per day, and the intervention lasted 12 weeks. Before and after the intervention, the authors of the study took blood samples from the participants to assess their micronutrient status, immune function, and immune status. The participants provided self-reported assessments of their overall health.

    At the end of the study, the authors found that multivitamin supplementation improved the participants' vitamin C and zinc status as well as their self-reported health status, but it didn’t change vitamin D status or measures of immune function or status. These findings demonstrate that healthy older adults may benefit from multivitamin supplementation, but larger studies are needed to confirm.

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  • Thoughts on meal replacement products (Huel)
    Nutrition Micronutrients

    Hello,

    Just looking to get some thoughts on the use of meal replacement products in a normal diet. I typically eat pretty healthy - omnivore but with lots of fruits and veggies and few processed foods, but there are some work days where I don’t have meal prep ready to go and it’s easier to replace a meal than to go buy something that isn’t that good for me. I use Huel (powder formula) when I supplement meals, which is usually just a few times a week, but I was wondering if this is as good as eating “real” food. It seems to have lots of good micro-nutrients. Are there advantages/disadvantages of using these types of products; are there pros/cons to drinking your food vs eating it? Any input would be appreciated, thanks!

    https://huel.com/pages/the-huel-powder-formula-explained

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  • Role of dietary transition metals on host microbiota and risk of disease www.gutmicrobiotaforhealth.com
    Nutrition Gut Diet Microbiome Metabolism Immune System Micronutrients Iron Protein

    Transition metals are required cofactors for many proteins that are critical for life, and their concentration within cells is carefully maintained to avoid both deficiency and toxicity. To defend against bacterial pathogens, vertebrate immune proteins sequester metals, in particular zinc, iron, and manganese, as a strategy to limit bacterial acquisition of these necessary nutrients in a process termed “nutritional immunity.” In response, bacteria have evolved elegant strategies to access metals and counteract this host defense. In mammals, metal abundance can drastically shift due to changes in dietary intake or absorption from the intestinal tract, disrupting the balance between host and pathogen in the fight for metals and altering susceptibility to disease. This review describes the current understanding of how dietary metals modulate host-microbe interactions and the subsequent impact on the outcome of disease.

    https://www.cell.com/cell-host-microbe/fulltext/S1931-3128(18)30262-2

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