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  1. [Admin Note: This is a new thread to consolidate the important discussion of Vitamin B12 levels, deficiency and supplementation started by Cloud in this thread originally by Zeta on his Extreme blood values. The topic of B12 deficiency, particularly for CR Practitioners who don't generally consume a lot of meat, deserves its own thread. -Dean] Hello, can I ask a question? What happens if the body can't absorb the iron from diet? I am asking about the relationship between serum iron and ferritin. In March I had serum iron at 134 mcg/dL, ferritin at 71.30 mcg/dL (and B12 very low 79 mcg/dL) , now at the latest analysis serum iron is 209 mcg/dL and ferritin is 96.60 mcg/dL and because I am supplementing B12 is 156. I am wondering what mean this so high serum iron. Could it come from food containing iron that I can not absorb? In the last months the only foods, containing much iron I introduced as new, was pistachios and dark chocolate. I also, as some of you, drink about 1 L/day of green tea, that should limit a lot iron absorption. I still have to show this data to my doctor. Thanks!
  2. sirtuin

    Methylation Supplementation

    I'm curious if any of you have supplement regimens for "Methylation" support. I've been prophylactically taking 1mg of methyl-b12 and 800mcg of methyl-folate for a few years after learning of my +/+ C677T polymorphism (among others.) More recently, I've tacked on B1, B2, and B6 (P5P.) I've been thinking about readdressing this stack and pulling back on everything but the b12 & b9, then maybe experimenting with trimethylglycine. I did come across this article: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4262445/ Would TMG be more likely to ferment to TMAO or promote cardiovascular disease, or might this be a health-promoting cardio-protective supplement? Have you experimented with dialing in an ideal b-vitamin complex to address things like C677T?
  3. Dean Pomerleau

    Dean's Vegan Supplement Regime

    Several people have recently asked me (via email) about my supplement regime. So I figured I post it here, both to share it with a wider audience, and to get people's feedback & suggestions, if they are so inclined. Several things to note in general about my supplement strategy: I'm a vegan, so several things I take because they are harder to get in a vegan diet (e.g. B12). I eat a very high fiber, unprocessed and mostly raw diet, meaning absorption of vitamins and minerals is likely to be lower than on a typical diet. I've definitely found this for iron. I've become anemic on two occasions in the past when not supplementing with iron. Now, for the last few years, supplement 300% of the RDA of iron per day, my hemoglobin and ferritin levels stay near the bottom of the reference range, and I'm able to donate blood regularly. Based on my 23andMe genetic testing results, and some observations from my eye doctor, I'm at increased risk (5-7x normal risk) of macular degeneration (AMD), so I take Lutein and Zeaxanthin, per the AREDS study that found these two antioxidants in the doses I take to be protective against progression of AMD. Sorry if the formatting isn't very good, and the lines wrap on a small screen. I've included a screen capture below in case its easier for people to read. Supplement Quantity Notes (Brand) --------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- Vit B12 1 Tab/6 Days 100mcg/6 days = ~800% RDA/day as cyanocobalamin. Nibble 1/6th tab/day. Missing in vegan diet. Solgar Vit D3 1200 IU/Day 1000IU/day (+ D in calcium supp. below). Sundown Calcium 1 Cap/Day 250mg Ca / day, + about 175 IU vit D. Bone health. Source Naturals CCM Calcium Vit K2 1 Cap/2 Days 2.5mg / day. Bone health. Carlson Strontium 1 Cap/2 Days 340mg / day. Bone health. Vitacost Iodine 1 Tab/Day 150mg = 100% RDA / day as kelp tablet. I don't eat iodized salt or processed food. Good 'N Natural Iron 1 Cap/Day 300% RDA / day as Ferrous Sulfate (65mg). Low absorbable sources in vegan diet. Nature Made Zinc 1 Tab/Day 50mg / day Low in vegan diet. NOW Lutein/Zea 1 Cap/Day 25mg Lutein & 5mg Zeaxanthin. AREDS dosages for macular degeneration (AMD) prevention. Trunature DHA/EPA 1 Cap/3 Days Each cap has 320/130mg DHA/EPA. ~1 serving fish/wk, Prevent AMD - I'm at high risk. Ovega-3 Selenium 1 Cap/4 Days 75% of RDA / day. To make up for diet shortfall. Replaced 1/2 brazil nut on 10/23/15. Now Probiotic 1 Tab/2 Days Gut health. 5 billion CFU. 15 strains, slow release. Hyperbiotic Pro-15 Milk Thistle 1 Cap/2 Days 200mg/day. Liver health. Had liver issue (high ALT/AST) for a while in early 2015. LEF Here is the same table as an screen capture image (click to enlarge): --Dean
  4. All, In another apparent micronutrient synergy involving DHA for improved brain health (see Curcumin Elevates DHA in the Brain thread for the other), this new randomized control trial [1] found that supplementing for two years with three B-vitamins (folic acid, B6 and B12) slowed the cognitive decline that often leads from mild cognitive impairment (MCI) to Alzheimer's Disease (AD), but only if the person had "high normal" levels of serum DHA at baseline: When omega-3 fatty acid concentrations are low, B vitamin treatment has no effect on cognitive decline in MCI, but when omega-3 levels are in the upper normal range, B vitamins interact to slow cognitive decline. A clinical trial of B vitamins combined with omega-3 fatty acids is needed to see whether it is possible to slow the conversion from MCI to AD. Michael warns against CRers supplementing with DHA, but for brain health it seems that adequate DHA may be important. Curcumin might help increase DHA in the brain by boosting ALA->DHA conversion, but he's also dissed curcumin, so I'm wondering what he thinks of all this... --Dean ---------- [1] J Alzheimers Dis. 2016 Jan 6. [Epub ahead of print] Omega-3 Fatty Acid Status Enhances the Prevention of Cognitive Decline by B Vitamins in Mild Cognitive Impairment. Oulhaj A(1), Jernerén F(2), Refsum H(2,)(3), David Smith A(2), de Jager CA(4). Free full text: http://content.iospress.com/articles/journal-of-alzheimers-disease/jad150777 A randomized trial (VITACOG) in people with mild cognitive impairment (MCI) found that B vitamin treatment to lower homocysteine slowed the rate of cognitive and clinical decline. We have used data from this trial to see whether baseline omega-3 fatty acid status interacts with the effects of B vitamin treatment. 266 participants with MCI aged ≥70 years were randomized to B vitamins (folic acid, vitamins B6 and B12) or placebo for 2 years. Baseline cognitive test performance, clinical dementia rating (CDR) scale, and plasma concentrations of total homocysteine, total docosahexaenoic and eicosapentaenoic acids (omega-3 fatty acids) were measured. Final scores for verbal delayed recall, global cognition, and CDR sum-of-boxes were better in the B vitamin-treated group according to increasing baseline concentrations of omega-3 fatty acids, whereas scores in the placebo group were similar across these concentrations. Among those with good omega-3 status, 33% of those on B vitamin treatment had global CDR scores >0 compared with 59% among those on placebo. For all three outcome measures, higher concentrations of docosahexaenoic acid alone significantly enhanced the cognitive effects of B vitamins, while eicosapentaenoic acid appeared less effective. When omega-3 fatty acid concentrations are low, B vitamin treatment has no effect on cognitive decline in MCI, but when omega-3 levels are in the upper normal range, B vitamins interact to slow cognitive decline. A clinical trial of B vitamins combined with omega-3 fatty acids is needed to see whether it is possible to slow the conversion from MCI to AD. PMID: 26757190
  5. [Note: I've moved this thread from the "Chit Chat" forum to "CR Practice", since it has useful information about food choice and supplements for CR practitioners. Thanks for starting it Greg! --Dean] I adhere to a low-fat vegan regimen. I'm looking for opinions on the advisability of taking the foods listed below. An example would be: - tempeh (for B12) possible response: recent studies indicate it might not be a good choice - some vegans who consumed plenty of tempeh were found to have low B12 levels. Food X (e.g. fortified yeast flakes) might be a better choice. Here is the list: - yeast flakes (for B12, since they are grown on a substrate with B12), e.g. Bob's Red Mill Yeast Flakes - brewer's yeast (for the variety of B vitamins other than B12) - flaxseed meal (for omega 3) - wheat bran - wheat germ I'm actually hoping that some members who know much more about nutrition than I do will advise me that some of these are really not necessary. The exception is the yeast flakes, since I don't know of a vegan alternative except capsules. Thank you.
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