Precursors & Metabolites | Information

Alpha Lipoic Acid

Alpha-lipoic acid (ALA) is a potent antioxidant compound that plays a crucial role in various physiological processes within the human body.
From energy metabolism to combating oxidative stress, ALA offers numerous health benefits.

Functions:
Antioxidant: ALA neutralizes free radicals, reducing oxidative stress and protecting cells from damage.
Energy Production: ALA is involved in the conversion of glucose into energy, enhancing cellular vitality.
Regeneration of Other Antioxidants: ALA helps regenerate other antioxidants such as vitamins C and E, maximizing their effectiveness.

Benefits:
Neuroprotection: ALA has been linked to improved cognitive function and may help protect against neurodegenerative diseases.
Diabetes Management: ALA improves insulin sensitivity and may aid in managing blood sugar levels in individuals with diabetes.
Skin Health: ALA exhibits anti-inflammatory properties and may promote healthy skin by combating oxidative damage.
Cardiovascular Health: ALA supports cardiovascular function by reducing inflammation and improving endothelial function.

Deficit:
Increased oxidative stress
Reduced energy production
Impaired insulin sensitivity
Higher risk of neurodegenerative diseases

Natural Sources:
Spinach
Broccoli
Brussels sprouts
Organ meats (liver, kidney)
Red meat
Brewer's yeast

Daily Dose:
The recommended daily intake of ALA varies but typically ranges from 100 to 600 milligrams per day for adults.

Overdose:
While ALA is generally safe, high doses may cause gastrointestinal discomfort such as nausea or diarrhea.Excessive intake may also lower blood sugar levels, leading to hypoglycemia, especially in individuals with diabetes.

Recommendations:
Consult with a healthcare professional before starting ALA supplementation, especially if you have underlying medical conditions or are taking medications.
Incorporate ALA-rich foods into your diet regularly to ensure adequate intake of this important antioxidant.
Follow recommended dosage guidelines to avoid potential side effects associated with high doses of ALA.

Alpha-lipoic acid serves as a powerful antioxidant with diverse health benefits, including neuroprotection, diabetes management, and cardiovascular support. By understanding its functions, natural sources, and recommended intake, individuals can harness the potential of ALA to support overall health and well-being.

Amino Acids

Functions:
Amino acids are the building blocks of proteins, which are essential for the growth, repair, and maintenance of tissues in the body.
They are involved in the synthesis of enzymes, hormones, neurotransmitters, and other important molecules.
Some amino acids also serve as precursors for various metabolic pathways, such as energy production and the synthesis of other amino acids.

Benefits:
Proper protein synthesis and tissue repair.
Support for muscle growth and maintenance.
Regulation of neurotransmitters and hormone production.
Maintenance of immune function and overall health.

Deficiency :
Weakness, fatigue, and muscle wasting.Impaired wound healing and tissue repair.Decreased immune function.
Changes in mood and cognitive function.
Delayed growth and development in children.

Natural Sources:
Animal sources: Meat, poultry, fish, eggs, and dairy products are rich in complete proteins containing all essential amino acids.
Plant sources: Legumes, nuts, seeds, and grains provide varying amounts of essential amino acids. Combining different plant-based protein sources can ensure adequate intake of all essential amino acids.

Daily Dose and Recommendations:
The recommended daily intake of protein varies depending on factors such as age, sex, weight, and activity level.
The Dietary Reference Intake (DRI) for protein is 0.8 grams per kilogram of body weight per day for adults.
However, athletes, pregnant or breastfeeding women, and individuals recovering from illness or injury may require higher amounts.

Overdose:
Excessive intake of protein or amino acid supplements can strain the kidneys and liver, leading to potential complications.
High doses of certain amino acids may also interfere with the absorption or metabolism of other nutrients.

Recommendations:
Obtain amino acids from a balanced diet rich in a variety of protein sources.
If considering supplementation, consult a healthcare professional or registered dietitian to determine the appropriate dosage and ensure safety.
Avoid excessive intake of individual amino acids without medical supervision, as this can disrupt overall nutrient balance and potentially lead to health problems.
It's important to note that while amino acids are essential for health, consuming a balanced diet that includes a variety of protein sources is the best way to ensure adequate intake and minimize the risk of deficiencies or imbalances.

Beta-carotene

Function

Beta-carotene gives yellow and orange fruit and vegetables their colour. It's turned into vitamin A in the body, so it can perform the same jobs in the body as vitamin A.

Natural Sources

The main sources of beta-carotene are:

yellow and green (leafy) vegetables – such as spinach, carrots and red peppers
yellow fruit – such as mango, papaya and apricots

Daily Dose

You should be able to get the amount of beta-carotene you need from your daily diet.

Overdose

There's no evidence the beta-carotene we get from food is harmful.

But beta-carotene supplements have been found to increase the risk of lung cancer in people who smoke or have been heavily exposed to asbestos at work.

What does literature show ?

You should be able to get the amount of beta-carotene you need by eating a varied and balanced diet.

If you decide to take beta-carotene supplements, it's important not to take too much as this could be harmful.

Do not take more than 7mg of beta-carotene supplements a day unless advised to by a doctor.

People who smoke or who have been exposed to asbestos are advised not to take any beta-carotene supplements.

Carnitine

Function
It helps in conversion of fatty acids into energy

Benefits
L-carnitine helps the body produce energy. It is important for heart and brain function, muscle movement, & many other body processes

Deficiency
Carnitine deficiency is a condition where the nutrients can't reach body's cells. This can cause muscle weakness. It may also cause heart and liver problems

Natural Sources
Mainly animal products - such as dairy, poultry and meat. Red meat has one of the highest concentrations

Daily Dose
500 to 2000 mg/day

Overdose Effects
Carnitine supplements can cause nausea, vomiting, abdominal cramps, Diarrhea, and a fishy body odor (at (doses >= 3 g/ day)

Omega Fatty Acid

Omega fatty acids are divided into three main types:

Omega-3 Fatty Acids:

EPA (Eicosapentaenoic Acid), DHA (Docosahexaenoic Acid),ALA (Alpha-Linolenic Acid)

Omega-6 Fatty Acids:

Linoleic Acid (LA), Arachidonic Acid (AA)

Omega-9 Fatty Acids:

Oleic Acid

These fatty acids play important roles in various physiological processes and are essential for overall health and well-being.

Omega-3 and omega-6 fatty acids are considered essential fatty acids because the body cannot produce them on its own and must obtain them from dietary sources.

Omega-9 fatty acids can be produced by the body, but they are also found in certain foods and can contribute to health when consumed in moderation.

Omega-3 Fatty Acids:

1- EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid)

Function:

Supports heart health by reducing triglycerides, lowering blood pressure, and preventing plaque buildup in arteries.

Crucial for brain function and development, especially during pregnancy and infancy.

Also, exhibits anti-inflammatory properties.

Deficiency Symptoms:

Cognitive decline, poor memory, dry skin, heart problems, and mood disorders.

Natural Sources:

Fatty fish such as salmon, mackerel, and sardines.

Recommended Dosage:

The American Heart Association recommends consuming about 250–500 mg combined EPA and DHA per day for general health.

Overdose Symptoms:

Excessive bleeding, reduced immune function, and gastrointestinal issues.

2- ALA (Alpha-Linolenic Acid):

Function:

Provides anti-inflammatory effects, supports heart health, and may reduce the risk of heart disease.

Deficiency Symptoms:

Dry skin, brittle hair, poor wound healing, and mood disturbances.

Natural Sources:

Flaxseeds, chia seeds, walnuts, and hemp seeds.

Recommended Dosage:

There is no specific recommended intake for ALA, but including plant-based sources in the diet is beneficial.

Overdose Symptoms:

Excessive bleeding and increased risk of hemorrhagic stroke.

Omega-6 Fatty Acids:

1- Linoleic Acid (LA):

Function:

Essential for brain function, growth, development, and maintaining cell membrane integrity.

Deficiency Symptoms:

Dry, scaly skin, hair loss, poor wound healing, and reproductive issues.

Natural Sources:

Vegetable oils like corn, soybean, and sunflower oils.

Recommended Dosage:

Adequate Intake (AI) for adults is 12–17 grams per day for men and 10–13 grams per day for women.

Overdose Symptoms:

Increased inflammation and risk of chronic diseases.

Balancing Intake:

Aim for a dietary ratio of omega-6 to omega-3 fatty acids of around 2:1 to 4:1 for optimal health.

Focus on whole food sources rather than supplements whenever possible.

Consult with a healthcare professional or registered dietitian for personalized recommendations based on individual health status and needs.

2- Arachidonic acid (AA):

Function:

Arachidonic acid (AA) is essential for normal growth, brain function, and regulation of inflammatory responses in the body.

Deficiency:

AA deficiency is rare but may contribute to impaired growth, development, and neurological abnormalities.

Sources:

AA is primarily obtained from animal-derived foods such as meat, poultry, eggs, and dairy products.

It can also be synthesized in the body .

Recommended Intake:

There is no specific recommended intake for AA, as it is synthesized in the body and obtained through dietary sources.

Overdose Risks:

Excessive supplementation of AA may contribute to increased inflammation and oxidative stress, but obtaining AA from natural dietary sources is considered safe for most people when consumed as part of a balanced diet.

Omega-9 fatty acids

1- Oleic acid

Function:

Omega-9 fatty acids, primarily in the form of oleic acid, are not considered essential because the body can produce them.

However, they still play crucial roles in supporting heart health, reducing inflammation, and promoting overall well-being.

Oleic acid is known for its ability to lower L

DL cholesterol levels (the "bad" cholesterol) and increase HDL cholesterol levels (the "good" cholesterol), thereby reducing the risk of cardiovascular disease.

It also supports healthy cell membranes and helps regulate blood sugar levels.

Recommended Dosage:

There is no specific recommended daily intake for omega-9 fatty acids because they are not essential. However, including sources of omega-9 fats in the diet as part of a balanced approach to healthy fats is beneficial.

Natural Sources:

Omega-9 fatty acids are abundant in various plant-based oils, nuts, seeds, and avocados. Some common sources include olive oil, avocado oil, almonds, peanuts, cashews, and sesame seeds.

Overdose Symptoms:

Omega-9 fatty acids are generally well-tolerated, and there are no known overdose symptoms associated with their consumption from natural food sources.

However, consuming excessive amounts of oils high in omega-9 fats, such as olive oil, can lead to weight gain and other health issues if not balanced with overall calorie intake.

Recommendations:

Include a variety of whole food sources rich in omega-9 fatty acids, such as olive oil, avocados, nuts, and seeds, as part of a balanced diet.Use oils high in omega-9 fats, like olive oil and avocado oil, for cooking and dressing salads.

Avoid excessive consumption of oils, nuts, and seeds to prevent calorie overload and maintain a healthy weight.Prioritize whole food sources of healthy fats rather than relying solely on supplements, as whole foods provide additional nutrients and fiber.