Tag: diet

SUPPLEMENT SCRIBBLES

October 19th, 2025

VITAMIN A

What is it?

Vitamin A is a fat-soluble vitamin, that exists in two forms. Vitamin A, retinol, is found in fish. eggs and dairy. The second type is provitamin A carotenoids, also fat soluble, found in foods like carrots, sweet potatoes, kale and spinach and is the type used in skin products

Most of the population of the US does not need additional Vitamin A. They get it from their diet. Nonetheless, patients with Crohn’s disease or cystic fibrosis cannot absorb fat correctly and those in lower income countries may need supplementation.

What does it do?

Retinal: It pairs up with opsins form rhodopsin, a pigment type is necessary for low light and color vision. It is a part of the biochemical process that allows us to see light.
Immunity; Vitamin A helps keep the skin and mucosal cells intact which helps to protect the skin from infection.
Embryonic development: Vitamin A is crucial in cell growth, differentiation, and communication. It promotes cell turnover and repair
Antioxidant: Retinol, Beta-carotene, helps to protect cells from damage from free radicals. It can also be converted into retinal for visual purposes when needed.

Why do I need it?

Without enough vitamin A problems like night blindness, infections, and skin development issues in children may develop. If severe it can cause xerophthalmia, This condition can lead to blindness.

Can I take too much?

Absolutely. Continued ingestion of large amount of Vitamin A may cause hair loss, liver problems like fibrosis or cirrhosis. Skin issues such as dry itchy skin and cracked lips. Bone and joint pain, a higher risk of fractures and skull softening in children vision disturbances. Birth defects could be the result if high doses are taken during pregnancy. Visual changes like blurred vision may occur. Additionally, loss off appetite, fatigue, dizziness and enlarged spleen may happen if excess consumption continues.

Beta-carotene does not cause the same type of problems. It is plant based; however, if taken in high doses is may cause jaundice and lung cancer in smokers.

How much should I take?

According to the National Institutes of Health, men need 900 mcg and women need 700 mcg daily.

Vitamin A is fat soluble so it should be taken with a meal containing some fat for the best absorption. If anemia is a problem for you taking Vitamin A with iron may make them more powerful. More studies are needed but it does not hurt to take them together. It should not be taken with Vitamin D because they bind to the same type of receptors. Vitamin A can block the action of Vitamin D.

There are so many to choose from. Which one should I take?

As always. consult your health care provider before starting this or any other vitamin/supplement. Furthermore make sure the vitamins/supplements you are taking are of good quality. Vitamins/supplements are not regulated by the FDA. What you find in the grocery/drug store may just be a waste of your money. The best way to make sure of this is to purchase pharmaceutical grade vitamins/supplements from your health care provider. My favorite company is Xymogen. Their products are made here in the USA and are certified to have in them what they say they do. I will place a link at the bottom of this page for your convivence.

To contact Xymogen

http://www.wholescripts.com/register/healthrenew2-thomas

For any comments or questions you may contact me at

SupplementsScribblesmz@outlook.com

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Vitamin D2 verses D3

October 13th, 2025

What is the difference between vitamin D3 and D2? Does it matter which one I take?
D2, ergocalciferol, comes from fungi or yeast and is used in foods and supplements. It is converted to calcitriol in the liver and kidneys.
D3, cholecalciferol, is produced in the skin in response to sun exposure. It is also found in fish, eggs, fortified dairy products, liver oil and is also converted in the liver and kidneys. It is best at raising and keeping vitamin D levels higher in the blood. It has also been suggested that D3 is absorbed better, has a higher potency and last longer in the body than D2.
Both are converted into calcitriol, the active hormone; however, D3 is more available.
Another interesting finding is that D3 is an immune protector and that taking D2 may actually lower the level of D3 in the system. This may make you more prone to common illnesses like the flu or the common cold
So yes, it does matter. D3 is recommended over D2 due to its better efficacy and it auto production in the body.

For questions or comments, you may contact me at

SupplementsScribblesmz@outlook.com

To obtain pharmaceutical grade vitamins and supplements

http://www.wholescrips.com/register/healthrenew2-thomas

I may receive a small commission if you purchase from this site.
CITICOLINE

July 24th, 2025

What is it?

Citicoline is an important naturally occurring compound involved in brain health and cognitive function. It is also known as cytidine diphosphocholine (CDP-choline). It is essential for the production of neurotransmitters like acetylcholine which is necessary for learning and memory.

What does it do?

Citicoline may be effective for:
Memory loss in those over 50
Glaucoma; may improve visual function
Brain metabolism due to its support in the synthesis of cell membranes
Neuroprotection. It may contribute to protection from damage caused by lack of oxygen during brain injury
Stroke; it used to be thought that is helped with recovery from stroke but clinical trials show no evidence for this.
Mental health; there are some studies that show the citicoline may help with treatment for depression, bipolar disorder, and schizophrenia
May improve cerebral blood flow
Mood stabilization
It is a participant in the making of phosphatidylcholine. This is a component of acetylcholine, necessary for memory and learning

What it doesn’t do

There are no studies that show that citicoline can prevent dementia, stroke or brain injury-related impairment.
Multiple studies are in the works,especially in neurodegenerative diseases and cognitive rehabilitation. Some studies have shown that while Citicoline can improve memory and speed of processing in low performers it also showed that there was a decline in performance of high performers;

How do I know if I need it?

You might want to consider adding citicoline if you are experiencing memory decline such as forgetfulness or looking for the right word when speaking. If you have Glaucoma, citicoline may help to slow the progression of the disease but please speak with your healthcare provider first if you have this issue. Your provider may already have you on medication with this component. You don’t want to overdo it.

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What are the side effects?

As always, consult with your health care provider before starting this or any other supplements. This is especially important if you have underlying health conditions or take medications.

Mild headaches
Nausea
Diarrhea
Stomach cramps
Insomnia
Dizziness
Mood swings

Children, pregnant and breastfeeding women should not take this supplement. In addition if you suffer from hypertonia please do not take citicoline.

How much do I take?

Dosage recommendations are dependent on the reason for taking Citicoline. For improved cognition the daily dose range is 250 – 1000 mg in divided doses. Usually 3 x a day. For stroke recovery, up to 2000 mg in divided dose daily. The dose is higher for stroke recovery to support neuron repair. For memory support, 500 – 1000mg daily.. Start low, go slow.

Where do I get it?

If you follow my blog then you know that I recommend pharmaceutical grade vitamins and supplements. If you are new to Supplement Scribbles I recommend these products because you will get what you pay for. If you run out to the drug or other stores that sell vitamins and supplements you don’t know what you are getting. Vitamins and supplements are not regulated by the FDA. They may contain all kinds of things that are not necessary or can even harm you. They may also not contain enough or the right part of the compound you need.

My favorite pharmaceutical grade company is Xymogen. They are made right here in the USA and I have visited the factory and met the founders. They are family owned and their products are certified to have in them what they say they do. You can only purchase them from a health care provider. I will place a link at the bottom of this page for your convenience.

For any questions or comments you may contact me at
SupplementsScribblesmz@outlook.com

To purchase or browse supplements or vitamins from Xymogen
http://www.wholescripts.com/register/healthrenew2-thomas

I may receive a small commission if you purchase from the above site.
PROGERINS

April 1st, 2025

What is it?

If you have never heard of this protein, don’t feel bad, neither did I until a few weeks ago. Turns out it is a protein involved in skin aging. It is more well known for its role in Hutchinson-Gilford progeria syndrome (a rare disorder that causes rapid aging of children). I became interested in this due to an advertisement I saw for a cream developed by a “world renowned” dermatologist. The cream is supposed to fix the problem and reduce skin wrinkles. I was skeptical.
Progerin is an abnormal protein, a mutant of Lamin A. Lamin A is a biomarker of the aging process, found mostly in skin fibroblasts and reticular layers of terminally differentiated keratinocytes (dead cells on the outermost layer of the skin). Normal aging along with sun damage cause an increase in progerin. The basic process is as progerin increases in the cell the cell becomes unstable, and this results in wrinkled skin. One article referred to it as “impaired repair”. The cells just sit there instead of sloughing off.
My next question was, is it possible to stop the build up of progerin, or maybe even get rid of it from our skin? Could a cream really work? This is what I found.

• Exercise reduces inflammation. It may help to reduce progerin buildup.
• Eat healthy. Fruit and vegetables help with providing antioxidants. That may protect from cell damage. In addition, fermented foods also may help.
• No smoking
• Sleep is important for cell repair
• Supplements like vitamin C, CoQ 10 and green tea all provide antioxidants.
• Skin care. Protection from the sun, vitamin C serum, and moisturizer all may help to boost collagen which in turn will protect the skin from free radicals.
• Vitamin D. specifically Calcitriol, is another supplement that has been shown to reduce progerins in the skin.
• Reduce salt intake. There was no explanation for this that I was able to find.

There are progerin blockers (medications); however, they have limited effectiveness and more long-term data for safety and efficacy are needed.
There are also ongoing studies for the development of progerin blockers that hope to improve treatment.

So, is there a cream that can fix this problem? There are many that claim that they can. Maybe they can help, but without incorporating the things mentioned above I doubt that they can be of much value. The reason I say this is because most creams cannot penetrate the skin deep enough to really make changes. They make the skin look good and feel good, but it really hasn’t changed inside.

If you decide to add supplements to help your skin, make sure you get what you pay for. As always, I recommend pharmaceutical grade vitamins and supplements. These are only available from a health care provider. I will place a link at the bottom of this page for your convenience.

Vitamin C, D, CoQ 10, and green tea supplements are all available from Xymogen, a company I trust. These products are made here in the USA and are certified to have in them what they say they do. Please check with your provider before starting any vitamins or supplements.

http://www.wholescripts.com/register/healthrenew2-thomas
For questions or comments, I can be contacted
SupplementsScribblesmz@outlook.com
I may receive a small commission if you purchase from Xymogen. This will not increase your cost.

#muchmorethanjustvitamins
BERBERINE

February 17th, 2025

What is it?

Berberine comes from the plants barberry, goldenseal, goldthread, Oregon grape, philodendron, and tree turmeric. It’s yellow in color and bitter to taste. It has been used in traditional Chinese medicine for over 3000 years. The oldest evidence of its use dates to 650 BC. It is an alkaloid and its main use in Asian medicine is antimicrobial activity. Below we will discuss its many uses in modern medicine.

What does it do?

• Digestive issues: As an antimicrobial berberine targets harmful bacteria. This then allows helpful bacteria to grow which improves the gut barrier function. In short, it helps to stop leaky gut
• It may also help with IBS by reducing pain, bloating and irregular bowel movements.
• Skin disorders: Berberine has anti-inflammatory properties and thereby may inhibit anti-atopic like severe itching. It can also be applied to the skin and is used for canker sores
• Diabetes: This supplement may act similarly to Metformin. In a pilot study, Berberine showed a significantly decreased HbA1c. Some people take both Metformin and Berberine to get better results.
• High Cholesterol levels: Berberine may increase the number of LDL receptor cells in the liver and at the same time decrease the enzyme that produces LDL This helps to remove LDL from the bloodstream
• High blood pressure; Berberine was shown to decrease blood pressure in rats by improved vasodilation. In a literature review it was shown that Berberine added to a high blood pressure drug was more effective than the drug itself.
• Respiratory issues: It has antiviral activity. There have been studies done that show “noticeable” influenza A inhibition. Other studies did not show this, but the concentration range of the cells used was different. More research needed.
• Obesity: Berberine may help to cut appetite and improve blood sugar levels. This may help result in weight loss. It does this through adipogenesis (stops fat cells from maturing) which promotes the breakdown of fat cells.

Why do I need it?

As always, do not start this or any other vitamin/supplement before checking with your health care provider.
For all the reasons mentioned above, adding berberine to your diet may help to beef up your metabolism and give a boost to your overall health.
How much do I need and when will I notice the difference?
For most adults up to 1.5 grams daily for 6 months is safe. That would mean taking Berberine 3 x daily. If you are taking it to reduce blood sugar it may take up to 3 months to notice a difference. There isn’t much information about the use of Berberine for the long term, so short breaks are recommended.

What are the side effects and contraindications?

Side effects include diarrhea, constipation, gas and upset stomach. Liver toxicity can also be a problem with Berberine but it’s rare.
Berberine should not be taken with statins, anti-tumor meds and pain relivers like Tylenol, blood thinners and meds that cause drowsiness.

Where do I get it?

You want to make sure you are getting what you pay for, so I always recommend Pharmaceutical Grade Vitamins and Supplements. Xymogen is a company you can trust to have in it what it says it does. Their products may only be purchased through a health care provider. I will place a link at the bottom of the page for your convivence. Look for Berberine ES-5 capsules

If you have any questions or comments, you may contact me at:
SupplementsScribblesmz@outlook.com
To connect to Xymogen
http://www.wholescripts.com/register/healthrenew2-thomas

I may receive a small commission if you purchase from this site.

#muchmorethanjustvitamins
I0DINE

January 21st, 2025

What is it?

This mineral in necessary for the manufacturing of the thyroid hormones that regulate metabolism. It is also a disinfectant (povidone-iodine), a contrast agent and used to produce many iodine containing compounds. It is found mostly in seawater.

What does it do?

• Fetal and infant development: When not enough iron is available during pregnancy it may result in premature birth, low birth weight, and brain development issues for the fetus. But it’s not just the fetus that can suffer, the mother may also develop anemia which may make it hard for her to fight infections and it may play a part in postpartum depression. In addition, it may cause the patient to lose more blood during delivery.
• Iodine helps to control your metabolic rate, in other words, it controls how fast you use energy.
• It helps use proteins, fats, and carbohydrates
• Thyroid hormones: These hormones participate in the regulation of body temperature, breathing, heart health, muscle strength, and the rate of cell replacement.

How do I know if I need it?

The symptoms of low iodine include weight gain, cold intolerance, dry skin, fatigue, or goiter (enlarged thyroid.). To know for sure, you need to test. Your health care provider may order a Thyroid Stimulating Hormone test (TSH). You can also test at home with an iodine test kit or urine test. The urine test is not as accurate as the blood test, but it will at least give you an idea if you are low.

Taking too much iodine can be dangerous. It may cause nausea, vomiting, diarrhea, abdominal pain, decreased appetite, metallic taste, coughing, delirium, mouth or gum soreness and possibly shock. Please check with your healthcare provider before starting this or any other vitamins or supplements.

How much should I take?

If you are diagnosed with low iodine the usual dose for adults is 150 mcg daily. The best dietary source of iodine is seaweed. It is also found in saltwater fish, eggs, and dairy products. Some fruits, strawberries, cranberries, and pineapple are high in iodine. In addition, green beans and navy beans are also high in iodine.

Where do I get it?

If you follow my blog, you know that I always recommend pharmaceutical grade vitamins and supplements. Xymogen is a company I trust and have used and recommended to my family and patients for years. Their products can only be purchased through a health care professional. I will place a link at the bottom of the page for your convenience. Look for the product XymoDine

Interactions

You should not take iodine if you take ACE inhibitors for high blood pressure. This may raise your level of potassium to unsafe levels. Other interactions include any potassium, lithium, methimazole, triamterene, propylthiouracil, and spironolactone. This is not a complete list of interactions. Check with your pharmacist before starting iodine.
NOTE OF CAUTION; iodine is not recommended for people over the age of 40 in a radiation emergency. Studies have shown that unless it is a very large dose of radiation this population has a very low chance of developing thyroid cancer.

For any questions or comments please contact me at
SupplementsSctibblesmz@outlook.com
To connect to Xymogen
https://www.wholescripts.com/register/healthrenew2-thomas

I may receive a small comission if you purchase from this site

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#muchmorethanjustvitamins
LYSINE

January 13th, 2025

What is it?

This amino acid is essential for many bodily processes; however, it cannot be made in the body. It must be acquired through diet or supplementation. It is important in the building of protein and is mainly absorbed from eating animal products.

What does it do?

• Bone health: may help to absorb and retain calcium.
• Collagen formation: helps with production of collagen for skin, bone and cartilage health.
• The immune system: may help with the production of antibodies. Prevent and/or heal cold sores. Some people use it for Shingles but there is no evidence to support this.
• Anxiety: It may affect serotonin receptors.
• Anti-inflammatory: It may be neuroprotective. It has been shown to improve blood flow in patients with ischemic stroke. Unfortunately, it has not been studied as to how this happens.
• Antiviral: some studies show that it may inhibit the replication of some viruses. Herpes simplex is mentioned in the studies.
• Decrease in cholesterol: help to produce carnitine which plays a part in burning fatty acids for energy. Then end result is cholesterol may be reduced.

How do I know I need it?

Lysine deficiency is very rare unless protein is deprived. Symptoms may include fatigue, dizziness, nausea, anemia, impaired immune function and hair loss.

How do I get it?

Lysine is found in red meat, poultry, fish, eggs, dairy products, beans, nuts and seeds. It is also found in some grains. As mentioned earlier, our bodies cannot make it so if your diet is poor in protein you may need to supplement.
As a supplement it is found as l-lysine. Doses can be tricky so please check you’re your health care provider before starting this or any other vitamin/supplement. Dosage ranges between 312mg to 4 grams daily

How long does is take to notice a difference?

It may take a few weeks to notice a difference; however, I found one study of 1543 patients with cold sore lesions. Those who took 1,000 mg of Lysine, 85% said lesions healed in five days.

What are the side effects?

Lysine is considered safe when taken in proper doses for up to one year. Overdose side effects may include diarrhea, increased cholesterol, and allergic reactions. It may also cause tubulointerstitial nephritis syndrome (Fanconi syndrome). In excessive doses gallstone formation is possible.

Contraindications

While It is NOT contraindicated in pregnancy and lactation, it can reduce calcium absorption and decrease urine loss. More research is needed to confirm its safety.
It is contraindicated in hyperilysinemia/hyperlysinuria, renal and hepatic impairment.
Lysine should not be taken with large doses of calcium or aminoglycosides.

Where do I get it?

All lysine products are not the same. There may be great differences in the form, purity and the fillers that are added. There may also be differences in the actual amount of lysine in each product. I always recommend pharmaceutical grade vitamins and supplements. One company you can trust is Xymogen. Their products are certified to have in them what they say they do and are made here in the USA. You can only obtain them through a health care professional. I will place a link at the bottom of this page for your convenience.

For any questions or more information you may contact me at SupplementsScribblesmz@outlook.com
To browse or purchase
http://www.wholescripts.com/register/healthrenew2-thomas
I may receive a small commission if you purchase from this site.

#muchmorethanjustvitamins
NICACIN

January 5th, 2025

What is it?

Niacin, an organic compound, water soluble, a vitamer of B3 (different derivative, a synthetic, or artificial compound of a vitamin). It is also known as nicotinic acid. Without sufficient niacin a multitude of problems may develop. It is produced in the body from the amino acid known as tryptophan.

What does it do?

• Niacin helps to turn food into energy
• May help to lower cholesterol levels by decreasing fatty acid mobilization from adipose tissue triglyceride stores. It may also discourage triglyceride synthesis. Prescription strength is necessary for improvement.
• May ease arthritis by reducing inflammation and helping joint mobility. Information is limited. More research is needed.
• Erectile dysfunction: niacin may increase blood flow to the genitalia.
• Brain health: niacin plays a key role in DNA synthesis and acts an antioxidant in the mitochondria of the brain cells.
• Skin health: Niacin helps to build keratin. This protein is what makes skin stronger and brighter. It can help with acne. Used with retinol it is even better.

How do I know if I need it?

Signs of niacin deficiency may include fatigue, depression, diarrhea, and vomiting. A disease called Pellagra, which can cause confusion, sore tongue, hair loss, weakness, and skin sores may develop. Pellagra is not common in the USA but if food deprived or a diet high in corn products it can occur. Alcohol abuse, anorexia, cirrhosis, and inflammatory bowel disease are also reasons why one may develop niacin deficiency.

What are the side effects?

Taken is recommended doses it is generally safe. Flushing is the main side effect taking niacin and if you take it with zinc, it may make it worse. In addition, dizziness, rapid heartbeat, itching, nausea, vomiting, diarrhea, gout, and liver damage may occur. . It should not be taken during pregnancy, or if you have liver disease, peptic ulcer, or low blood pressure. If you have diabetes niacin can interfere with blood sugar control. Niacin can also cause uric acid to increase and cause gout. It also should not be taken with isoniazid.
Research shows that taking niacin with statins does not really provide much added benefit so it it not recommended.
As always talk with your health care provider before starting this or any other vitamin or supplement.
How much should I take?
The best form of niacin is nicotinamide. According to my research it has better bioavailability. The recommended dose of niacin is 14-18mg/day for adults. It should be taken with food for the best bioavailability; however, taking niacin at bedtime may allow you to sleep through the flushing. It takes a few weeks to begin to see the effects.
Taking high doses for extended periods of time may result in cardiovascular disease.

Where do I get it?

Food sources of niacin are red meat, poultry, fish, brown rice, fortified cereals and breads, nuts, seeds, and bananas.
If you need to supplement, you need to make sure that you are getting a proven product. Xymogen is a company you can trust. They are pharmaceutical grade and made here in the USA. They are certified to have in them what they say they do? These products can only be purchased from a health care provider. I will place a link at the bottom of this page for your convenience. Look for Niacinamide 500 mg. It may cut the flushing.

For any questions or comments, you may contact me at SupplementsScribblesmz@outlook.com

To purchase or browse Xymogen
http://www.wholescripts.com/register/healthrenew.com2-thomas
I may receive a small commission if you purchase from this site.

#muchmorethanjustvitamins

Tag: diet

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