Vitamins, minerals, and other nutrients p. 3

Vitamin B10 (pyrroloquinoline quinone, PQQ). Support for intestinal microflora, synthesis of folic acid, protection from UV radiation. In case of deficiency: skin pigmentation disorders, fatigue, headaches. Therapeutic doses (up to 4 g) - for vitiligo, scleroderma.

Vitamin B13 (potassium orotate (vitamin-like substance)). Synthesis of nucleic acids, liver support, improvement of protein metabolism. In case of deficiency, growth and development disorders, anemia. Therapeutic doses (1.5-3 g) – for liver diseases, heart conditions, after surgeries.

Vitamin B11. Vitamin B11 is a historical and ambiguous label, not an official vitamin. Different sources used it for folate, PABA, pangamic acid or L-carnitine, so the practical question is the exact compound, not the number.

Chlorophyll. Antioxidant and anti-inflammatory properties, detoxification, skin health support.

Erucic acid (Omega-9). Erucic acid is a long-chain omega-9 fatty acid that matters mainly for oil choice and dietary safety.

Myristic acid (Saturated). Myristic acid is a C14:0 saturated fatty acid found in coconut fat, palm kernel fat and dairy fat. It is not essential, but it matters because excess intake can raise LDL cholesterol in some people.

Stearic acid (Saturated). Neutral effect on cholesterol levels, may support heart health. Unlike other saturated fats, does not raise levels of "bad" cholesterol (LDL).

Palmitic acid (Saturated). Supports the integrity of cell membranes, energy production. In excess, there is a risk of developing cardiovascular diseases.

Arachidonic acid (AA, Omega-6). Muscle growth, immune functions, maintenance of brain health. Involved in inflammatory and immune responses. Deficiency leads to immune system disorders, impaired muscle growth, cognitive function issues.

Gamma-linolenic acid (GLA, Omega-6). Gamma-linolenic acid (GLA) is an Omega-6 fatty acid from evening primrose, borage and blackcurrant seed oils. It may support skin barrier and eicosanoid balance, but it does not replace Omega-3 intake or an overall anti-inflammatory diet.

Linoleic acid (Omega-6). Skin health regulates inflammatory processes, participates in the synthesis of cell membranes and hormones. A deficiency leads to dry skin, inflammatory diseases, and delayed wound healing.

Oleic acid (Omega-9). Lowers “bad” cholesterol levels. Reduces inflammation. Supports heart and vascular health. Deficiency increases the risk of cardiovascular diseases and disrupts lipid metabolism.

Vitamin D (calciferol). Calcium and phosphorus absorption. Inadequacy leads to osteoporosis, rickets in children, weak immunity, and depression.

Fibers. Gut health, normal digestion, blood sugar and cholesterol levels. Insufficient intake can lead to constipation, obesity, diabetes.

Water. Supports thermoregulation, metabolism, and detoxification. Insufficient amounts can lead to headaches, fatigue, organ dysfunction, and decreased cognitive functions.

Prebiotics. Health of the digestive system. Insufficient health can lead to digestive issues, decreased immunity, and an increased risk of inflammatory diseases.

Probiotics. Healthy gut microflora, improved digestion, immunity. Lack of it leads to dysbiosis, digestive issues, weakened immunity, and increased risk of infections.

Antioxidants. They reduce inflammation and slow down the aging process. A deficiency increases the risk of chronic diseases (cancer, heart disease, neurodegenerative disorders).

Flavonoids. Antioxidant. Strengthening the immune system, protection against inflammation, heart and vascular health.

EPA (Omega-3). Anti-inflammatory properties, heart and vascular health. Insufficient levels lead to inflammatory processes, cardiovascular diseases, depression.