Collumn A Column B
- Magnesium A. Thyroid function
- B12 B. Essential for smell and taste
- Vitamin C C. May help with muscle cramps
- Vitamin D. Boosts the immune system
- Omega-3 Fatty Acids E. Anemia, energy production, brain function
- Iron F. Anti-inflammatory. May help to reduce joint pain
- Zinc G Mood regulation, also may help with SAD in the winter months
- Selenium H. May help with mood swings during PMS
- Vitamin K I. Nerve signal conduction
- Calcium J. Essential for blood clotting
Answer Key:
1 – C_ Magnesium can help with muscle cramps by allowing the muscles to relax and by calming the nerve impulses that cause the spasms in the first place. Muscles contract when calcium goes into the cell. Magnesium uses the same binding site; this keeps things in balance. If magnesium is deficient the muscle may remain contracted. Think “Charley Horse”.
2 – H B12 helps to support the production of dopamine and serotonin. Those are some of the “feel good” chemicals that regulate mood. B12 also helps to maintain the myelin sheath that protects the nerves. When nerves get damaged that may cause irritability and anxiety. In addition, B12 helps with energy production which may prevent fatigue, a major cause of anxiety.
3 – D_ Vitamin C (C)) is the fourth leading vitamin micronutrient deficiency in the USA. Unfortunately, your body does not produce its own. You must get it from food or supplements. Lack of C can affect everything from skin to bones. C supports the immune system by providing support for the white blood cells (the infection fighting cells). It also supports and protects collagen (the body’s most abundant protein). Without enough protein the ability to heal in a timely manner can be affected.
4 – G- Vitamin D is another regulator of serotonin and dopamine. It may reduce inflammation which is one of the triggers that create PMS symptoms. 5 – _F Omega 3 fatty acids help to tamp down the production of inflammatory chemicals which in turn may reduce stiffness and joint pain. The reaction is similar to the results you might get by taking NSAIDS like Ibuprofen or Naproxen Sodium.
6 – E_ Iron is necessary for the transport of Oxygen through the bloodstream. It is also a major participator in metabolism converting food into energy. Without enough Oxygen in the blood fatigue, pale skin, and weakness may develop.
7 – B_ Zinc is important to produce T cells which fight infection. It’s also an anti-inflammatory agent and prevents the immune cells from getting out of control. And, yes, it may help to prevent and/or shorten colds and flu.
8 – A_ Selenium plays an important role in activation of thyroid hormones. In the process of making thyroid hormones, hydrogen peroxide is produced. In excess hydrogen peroxide can damage thyroid cells and cause fibrosis. It also helps with recycling iodine which is necessary to build thyroid hormones.
9 – J Vitamin K in an important co-factor in the production of blood clotting proteins. These proteins create fibrin. Without fibrin we may not be able to form clotting and stop bleeding. This is the vitamin that is given to newborns because they are naturally born with low levels of K
10-I Calcium is essentially a “bridge” that allows signals to jump from neuron to neuron. In addition, it regulates the excitability of the neuron. If calcium is too low tetany can result. If the level is too high, kidney stones, weak bones, brain fog, fatigue, bone pain and muscle weakness may occur.
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