Is this a typo or a repeat of last week?  Nope, manganese is a distinct nutrient despite having a name quite similar to magnesium.  Let’s take a look at this nutrient that is found in multivitamins and is essential for health but is rarely talked about. 

Are you getting enough magnesium? If not, you’re not alone. Fewer than half of the U.S. population meets their RDA for this important mineral that is needed for over 300 different processes necessary for healthy function. Low levels are associated with a significantly increased risk for developing chronic health issues including heart disease and diabetes!

Iron deficiency is quite common and can quickly lead to a decreased quality of life.  Iron overload is also a problem that can do the same.  Let’s take a moment to learn more about iron’s role in our bodies, where we can find it in our food, and when we might want to consider supplementation.   

You have probably heard of iodized salt – salt that has had iodine added in – but do you know why iodine is added or where iodine comes from? Let’s explore these questions together. Along the way, we will learn a bit more about thyroids, who is at risk for iodine deficiency, what the research says about taking extra iodine, and how much iodine we need.

Copper is another trace metal that is essential to life. This is the same copper you would see in home decor, jewelry, and wiring. In the body, it plays roles in energy production; iron metabolism; bone, tooth, and connective tissue formation; nervous system function; and oxidative stress.

Chromium, like all minerals, is found in the Earth’s crust where it makes its way into plants and then animals. Unlike vitamins, minerals are not created by living organisms, but like vitamins, minerals are essential for life. Chromium is a trace metal that our bodies seemingly use to aid insulin in moving glucose from our blood into our cells for the creation of energy.

Calcium is the most abundant mineral in our body. We store most (~99%) of it in our bones and teeth as hydroxyapatite, a large molecule that combines calcium, phosphorus, and oxygen.

The remaining small amount circulates through our body. This circulating calcium plays many important roles, including constricting or relaxing our blood vessels, sending nerve impulses, contracting and relaxing our muscles, and releasing hormones like insulin when they are needed. Calcium even plays several key roles in our blood clotting along with Vitamin K!

Unfortunately, calcium is a nutrient of concern with a significant portion of our population not eating enough.

B12 is the last of our water-soluble B-complex vitamins. It plays many important roles and is closely connected to the actions of folate. It is a large and complex molecule that requires a well-functioning digestive system for absorption and is commonly deficient in those over 60 due to a natural decline in digestive function. Low vitamin B12 levels have been associated with several different diseases.

Folate plays many very important roles in the development of our nervous system, in the regulation of our DNA, the creation of our blood cells, and so much more. Let’s learn more about this nutrient of concern!

Biotin for hair and nails? Not so fast. Biotin is a necessary nutrient for many biological processes including fetal development and the regulation of our DNA, but those hair and nail supplements are just a great marketing trick. Dive in to learn more about B7.

Necessary for over 100 different body processes, vitamin B6 is especially important in protein metabolism. (1) This week, we will look at this vitamin to investigate its role in our health, diseases, and how we can find this key nutrient in our food.

B5 is also known as pantothenic acid and it is a nutrient that is essential for all living things. It is also abundantly available in many different foods. Let’s explore this nutrient that plays vital roles in our energy production, the regulation of our DNA, helps us make acetylcholine, and so much more!

Vitamin B3 is also known as niacin. It is a water-soluble vitamin that plays many important roles, as we will see. Niacin is metabolized into NAD for its role in the generation of energy and in reducing oxidative stress.

This important vitamin plays key roles in our ability to turn our food into energy, reduce oxidative stress/damage in the body, metabolize B6, folate, niacin, and iron, and metabolize medications and toxins. (1) This is not an insignificant list of accomplishments!

Thiamin (B1) plays an important role in energy production. It is involved in the metabolism and energy extraction of carbohydrates, branched-chain amino acids, and fatty acids. (1) Without thiamin, we wouldn’t be able to make ATP - the chemical form of energy produced by our mitochondria (the powerhouse of the cell!).

Vitamin C is probably best known for its role in the prevention of scurvy. It’s why we think of pirates as limeys. Early sea traders learned to supply their crews with citrus fruits to prevent this disease that can result in poor wound healing, loss of teeth, lethargy and more.

Vitamin K was first discovered in its role in blood clotting and got its name from the German word “koagulation”. Since this discovery, we have found vitamin K to have roles in bone health and the prevention of tissue calcification.

This week, we will continue exploring the fat-soluble vitamins by discussing Vitamin E. Unlike Vitamin A and Vitamin D, which play roles in DNA expression, Vitamin E plays its role as an essential antioxidant in fatty tissues.

Ready to learn more? Let’s dig in.

Vitamin D has gotten a lot of attention over the past decade, and for good reason. This fat-soluble vitamin is made by our bodies and can be eaten or taken as a supplement. Like all other vitamins, it is no magical cure-all, but it does play a vital role in our overall health and functioning. Like flavonoids and vitamin A, vitamin D can and does influence the activity of our DNA, turning genes on and off by binding to receptors on the outer layer of our cells.

This week, we turn our attention to the fat-soluble vitamins beginning with Vitamin A. This collection of retinols and carotenoids play major rolls in many different body systems from our vision to our basic development and immune function. Let’s explore!