Tag: vitamins

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.
BRAIN BOOSTERS

September 30th, 2025

These supplements are all over the news recently. What are they? Do they really work? Does giving your brain superfoods, lifestyle changes, or vitamins/supplements make a difference? In this article I will try to sort this out for you.

First lets talk about aging and the brain. As we age our brain changes in many ways. Atrophy begins in our 30’s, by age 60 this shrinkage occurs at an increasing rate. This is especially true in the prefrontal cortex which controls memory and reason. The brain may also be affected by health conditions like; diabetes, heart disease, poor vision/hearing, sleep disorders and depression. White matter (nerve transmitters) also shrink which can result in slower processing of signals. Additionally as the brain ages It will produce a substance called amyloid beta. This is the substance associated with Alzheimer’s disease. All of these changes can affect not only our memory but also our behavior. Is there anything that can help?

What are they?

These supplements, also known as Nootropics may consist of many different things including vitamins, herbs, amino acids or “drugs” that are taken to improve cognitive function. Research is limited and results are mixed. According to the Mayo clinic, “dietary supplements do not reduce dementia”. They recommend diet, exercise and intellectual stimulation, with exercise being number one.

Some of the ingredients you may find are:

Omega-3 fatty acids: There is some evidence that shows these benefit age related cognition when used long term.
Caffeine: Often found with L theanine for increased attention. May also reduce jitteriness when taken together.
B vitamins: B6, B9, and B12; for support of energy metabolism.
Creatine. May be helpful for short term memory.
Acetly-L-carnitine: In older adults this may be helpful with cognition.
Prescription stimulants. Useful for wakefulness or attention.
Ginkgo Biloba: May help with memory by increasing blood flow to the brain but research shows mixed results.
L-theanine: Found in green tea. May help with relaxation.
Citicoline: Boosts the release of dopamine, norepinephrine, and serotonin (the feel good chemicals) in your brain.
Multivitamins

Do they work?

The jury is still out. Individually the above mentioned substances may have their own specific mechanism of action that may make you think it should help but that’s not always the case

For example B vitamins do show some promise in preliminary studies with older adults.

Omega 3s have had rigorous trials and show no benefit for preventing dementia but, eating a higher intake of fish may decrease risk of cognition loss.

Ginkgo Biloba is another that has not been shown to have consistent results. According to a large clinical trial (Ginkgo Evaluation of Memory) where participants were given 120 mg of Ginkgo or placebo twice daily for just shy of six years, the rate of developing dementia was not lowered.

However, in a 3.6 year randomized clinical trial of multivitamins published in the American Journal of Clinical Nutrition on more than 5000 of the over 60 age group, it was shown that participants slowed age-related cognitive decline by an average of two years. It also showed that it was “significant” in the ability to recall information.

The bottom line:

Vitamins and supplements are not regulated by the FDA. Research is lacking on the “Brain Boosters” and the claims are all over the place. Earlier I mentioned the Mayo Clinic. According to Dr. Ronald Petersen the director of the mayo Clinic Alzheimer’s Disease Research Center, says that most people do not need supplemental nutrients. He recommends 150 minutes of vigorous walking or other aerobic exercise, stay intellectually active, and the Mediterranean diet. According to him, these three things are proven to help reduce the risk of dementia.

If you do take any vitamins or supplements make sure you are getting what you pay for. The grocery/drug store products may not be providing the right stuff and they may have things in them that can harm you. For a brain booster I recommend Xymogen’s Brain Sustain. This a pharmaceutical grade supplement that is made here in the USA. It has in it what is says it does. I will provide a link at the bottom of the article for your convivence.

For any comments or questions you may contact me at

SupplementsScribblesmz@outlook.com

For pharmaceutical grade vitamins and supplements

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

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

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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.
VITAMIN E

May 31st, 2025

IT CAN BE DANGEROUS!

Recently I’ve seen many articles or advertisements for Vitamin E (E). While vitamin E is great for the skin, eyes, the immune system and it is a natural blood thinner. It may also help with hair growth. I’ve used it myself in capsule form to help scar tissue diminish. It is found in plant oils, nuts, seeds, meats, dairy, leafy greens and wheatgerm (cereals). It has also been shown that it may slow Alzheimer’s disease, and it may improve symptoms of steatotic liver disease.

You only need 3-15 mg of E per day, and any excess is stored in your body, so you don’t have to worry if you miss a day.

Having said all that good stuff, Vitamin E can be dangerous.

• Increased bleeding, especially in those taking blood thinners.

• Hemorrhagic stroke, bleeding in the brain has been linked to high doses of E.
• GI issues, nausea diarrhea, cramps may be caused by too much E.

• It may interact with medications, not just blood thinners but also some cancer medications. It may also interact with antibiotics, some heartburn medications like omeprazole.

• In the long term it may cause toxic symptoms like blurred vision, headaches and a bad immune system response.

• When taken as a supplement vitamin E has also been associated with lung cancer in smokers and former smokers.

• Fatigue and weakness. Too much may lead to generalized tiredness and less physical strength.

• Increased risk of prostate cancer in men.

• Vitamin E acetate has been found in some e cigarettes and vaping devices and me be the reason for lung damage in people who vape.

• Those with heart disease should be extremely careful with E. High doses have a higher risk of death.

Vitamin E should not be taken with vitamin K. E will block K from working like it should.

As always, check with your health care provider before starting any new vitamin or supplement.
Note: there is no evidence to suggest that vitamin E ingested from food causes cancer.

For any questions or comments, you may contact me at SupplementsScribblesmz@outlook.com
To purchase pharmaceutical grade vitamins or supplements (get what you pay for)
http://www.wholescripts.com/register/healthrenew2-thomas
I may receive a small commission if you purchase from this site.
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: vitamins

SUPPLEMENT SCRIBBLES

Vitamin D2 verses D3

BRAIN BOOSTERS

CITICOLINE

VITAMIN E

NICACIN