Nutritional optimization

Also known as cobalamin, it is important because it helps to convert a substance called homocysteine into another substance called methionine. This is an important chemical reaction in the body that is necessary for various metabolic processes. A lack of vitamin B12 can lead to too much homocysteine in the blood, which can cause health problems. A lack of vitamin B12 can also lead to skin problems, hair loss and brittle nails, as vitamin B12 contributes to cell division and regeneration.

People on a vegan diet, older people and smokers are particularly at risk. Sources of vitamin B12 are limited in plant foods, apart from some algae. Food source: offal (liver) (highest concentration of vitamin B12).

An important mineral that plays a key role in many bodily functions, including cell growth, gene regulation and protection against oxidative stress. A deficiency of zinc can lead to various health problems, including taste and odor disorders, hair loss and immune problems. Food sources: meat (especially liver and beef), eggs, fish, cereals, milk. Note that the bioavailability of zinc in plant foods may be limited by phytic acids. Some plant sources rich in zinc are wheat bran, legumes and nuts.

Iron is an essential (vital) mineral that is important for many bodily functions. It plays a key role in oxygen transport, enzymatic reactions and the immune system. An iron deficiency can lead to fatigue and anemia. Iron plays an important role in skin metabolism and in hair and nail formation. Iron deficiency can lead to various problems such as pale skin, dry and brittle skin, hair loss, brittle, brittle nails and delayed growth of hair and nails. Food sources: Good sources of iron are offal, meat, fish, legumes and whole grains. Iron from animal sources is better absorbed than from plant sources, which are significantly less bioavailable.

An iron-containing protein that is the main storage form of iron in the body. The amount of ferritin released into the blood gives an indication of the iron reserves in the body, and a lack of iron can lead to anemia, which can cause symptoms such as fatigue, weakness and dizziness. Ferritin also plays an important role in skin, hair and nails, as a lack of iron can lead to symptoms such as hair loss, brittle nails and deteriorating skin health.

EPA and DHA are omega-3 fatty acids that reduce inflammation, protect the nervous system and promote heart health. They are also important for skin, hair and nails as they reduce inflammation and promote overall health. This can lead to better skin quality, stronger nails and shinier hair. They are mainly found in oily fish such as salmon. Plant sources such as flax and chia seeds are also important. Food sources: oily fish (salmon, tuna), linseed, chia seeds.

Biotin is important for various metabolic processes in the body, including fatty acid metabolism and gene expression. A lack of biotin can lead to skin problems, hair loss, changes in fat metabolism and other health problems. Sources: liver, egg yolk, dried fruit, spinach, legumes, fish, shellfish, meat and whole-grain products.

An anti-inflammatory omega-6 fatty acid that plays a particular role in skin and joint inflammation. Food sources: evening primrose oil, borage oil, hemp seed and oil, oat and barley grains.

An essential metal found in bones, organs such as the liver and pancreas, and to a lesser extent in muscle tissue and blood plasma. Manganese is important for the activity of enzymes that regulate various metabolic processes, as well as for the stabilization of enzymes and structural proteins. Manganese deficiency can lead to various symptoms, including hypocholesterolemia and bone demineralization. It has been observed that manganese and calcium compete with each other in absorption, while high manganese intake can inhibit the absorption of iron. Good food sources: plant foods such as wheat germ, bran and dried nuts.

Vitamin A is an essential, fat-soluble vitamin that is Indispensable for vision, growth, immune function and cell development. It also has anti-inflammatory and antioxidant properties. A deficiency can lead to night blindness, reduced resistance to infections and certain skin problems. Food sources: liver from land and sea animals, eggs, fish, carrots, mangoes, apricots, yellow melon, tomatoes, peppers, milk and dairy products.

Vitamin E is a fat-soluble vitamin with an important antioxidant function. It protects cells from free radical damage and has an important role in many cellular processes, from gene regulation to inflammation control. A deficiency of vitamin E can lead to various neurological problems and is often associated with impaired nutrient absorption or a very low intake of protein and energy

Vitamin B12 is important for the conversion of certain amino acids and plays a role in the body’s energy metabolism. A vitamin B12 deficiency can impair the immune system and is often due to problems with the absorption of the vitamin from the intestine. Older people, vegans and smokers in particular can be affected by a deficiency. For humans, the main sources of this vitamin are animal products, especially offal such as liver. There are no plant sources of vitamin B12, with the exception of some algae

Vitamin B9, or folates, are important for cell formation and development and help the body make DNA. A folate deficiency can lead to health problems. There are many reasons for a folate deficiency, including an unbalanced diet, certain medications and genetic factors. Smokers and older people have a higher risk of deficiency. Food sources: liver, kidney, brewer’s yeast, breakfast cereals, asparagus, broccoli, artichokes, spinach, broad beans, peas, whole wheat bread, whole wheat pasta, oranges, kiwis, strawberries. There are also foods that are artificially fortified with folic acid, such as some breakfast cereals and juices.

Vitamin D is important for bones, muscles and the immune system. It supports calcium and phosphate levels, helps muscles, affects insulin levels and protects against certain diseases, including some autoimmune diseases. A lack of vitamin D can lead to problems with bones, muscles, and other health issues. Our main source of vitamin D is sunlight, but it is also found in certain foods, especially animal source foods.

An iron deficiency can impair physical performance, weaken the immune system and have a negative impact on the nervous system. An iron deficiency goes through various stages: first the iron reserves are depleted, then there are signs of an insufficient iron supply in the body and in the final stage anemia can occur as the hemoglobin concentration in the blood drops. Food sources: Iron-rich foods include offal, dried legumes, meat (especially red meat), fish products, dried and oily fruits, whole-grain products, leafy vegetables and chicken eggs. Iron from meat and fish (heme iron) is more bioavailable than iron from plant sources and dairy products (non-heme iron).

Iodine is a vital trace element that is primarily necessary for thyroid hormones and thus for the function of the thyroid gland. A lack of iodine can lead to various health problems such as gout, impaired growth and brain development. Children and pregnant women in particular have an increased need for iodine. Although iodine deficiency prevention programs are in place, many Europeans are not adequately supplied with iodine. Food sources: fishery products, especially marine mollusks, eggs, milk and dairy products, meat and iodized salt. The content in cereals, fruit, vegetables and pulses is low, but some algae have a very high iodine content. The content in drinking water can vary.

Creatinine in urine is an indicator of kidney and heart function.

Selenium is a vital mineral found in many of our body’s enzymes. It protects us from oxidation damage, supports the function of our thyroid gland and strengthens the immune system. In particular, it is involved in the conversion of a certain thyroid hormone. A lack of selenium can make our blood cells more susceptible to damage, impair normal thyroid function and weaken the immune system. Food sources: offal, fish products, lamb, pork, meat in general, dried nuts such as cashews, pistachios and nuts. The selenium content in drinking water varies depending on the soil conditions.

Calcium is the main mineral in the human body. Most of it is stored in the bones and gives them stability. The remaining calcium supports various vital functions, including muscle contraction, nerve transmission and blood clotting. Calcium requirements vary according to age and certain phases of life such as pregnancy or breastfeeding. A lack of calcium can lead to various symptoms, from tingling in the fingers to serious bone problems such as osteoporosis. Too much calcium can also cause health problems, including constipation, kidney problems and impaired absorption of iron and zinc.

Zinc is an essential (vital) mineral for the body that plays a role in many cellular processes. It supports gene regulation, is involved in antioxidant processes and plays a key role in cell division, especially in fast-growing tissues such as the gastrointestinal tract and the immune system. Zinc is also important for brain function and the production of insulin. It helps regulate thyroid function. A lack of zinc can lead to skin problems, growth retardation and immune and nervous system disorders. Food sources: meat (especially liver and beef), eggs, fish, cereals, milk, wheat bran, dried pulses, dried nuts and certain cereals.

Copper is an essential metal that plays a role in numerous body processes, including cellular respiration, ATP production, antioxidant processes and iron metabolism. It supports the development of nerve, connective and bone tissue, plays a role in the immune system and in the formation of red blood cells. A copper deficiency can be caused by certain diseases, pregnancy or the intake of other minerals (such as iron and zinc). Symptoms of deficiency include anemia, osteoporosis, neurological symptoms and weakening of the immune system. Food sources: liver, fishery products, dried nuts. Meat, eggs, milk and dairy products tend to contain little copper, while wholemeal products and pulses contain small amounts. The copper content in drinking water is generally low, but can increase due to corrosion of pipes.

Magnesium is an important mineral that is mainly stored within the body’s cells. It is involved in many vital processes, including the production of fat molecules (lipids), proteins and the building blocks of DNA (nucleic acids). Magnesium supports muscle and nerve function and is essential for bone health. A deficiency can affect the metabolism of other important minerals such as calcium, sodium and potassium and lead to symptoms such as muscle weakness and heart problems.

Manganese is a metal found mainly in bones, some organs and in smaller amounts in muscles and blood. It supports many enzymes in our body, including those involved in the formation of proteins, energy metabolism and protection against oxidative stress. A deficiency of manganese can lead to low cholesterol levels, bone problems and reduced growth in children. It is also known that manganese can affect the absorption of other minerals, such as iron and calcium. Food sources: plant foods, especially wheat germ, bran and dried nuts.

An iron deficiency can impair physical performance, weaken the immune system and have a negative impact on the nervous system. An iron deficiency goes through various stages: first the iron reserves are depleted, then there are signs of an insufficient iron supply in the body and in the final stage anemia can occur as the hemoglobin concentration in the blood drops. Food sources: Iron-rich foods include offal, dried legumes, meat (especially red meat), fish products, dried and oily fruits, whole-grain products, leafy vegetables and chicken eggs. Iron from meat and fish (heme iron) is more bioavailable than iron from plant sources and dairy products (non-heme iron).

Transferrin is a blood protein that plays a crucial role in the transportation of iron in the body. It delivers iron to cells that need it to produce hemoglobin, myoglobin and cytochromes. Transferrin saturation measures the ratio of iron to its total binding capacity. Low transferrin saturation can indicate an iron deficiency.

Ferritin is a protein that stores iron and shows us directly how much iron our body has in reserve. These reserves help us not to show symptoms of iron deficiency immediately. However, if these reserves are too low and are not replenished over a longer period of time, symptoms such as tiredness, weakness and paleness can occur. It is important to ensure sufficient iron reserves to prevent anemia. Ferritin is an iron-containing protein and the main form in which iron is stored in the body. The amount of ferritin released into the blood is a direct measure of iron reserves. Ferritin buffers iron deficiency states and thus protects against anemia. A permanently low ferritin level can lead to anemia symptoms such as tiredness, weakness, dizziness, headaches and pallor.

Transferrin is a blood protein that plays a crucial role in the transportation of iron in the body. It delivers iron to cells that need it to produce hemoglobin, myoglobin and cytochromes. Transferrin saturation measures the ratio of iron to its total binding capacity. Low transferrin saturation may indicate iron deficiency.

CRP (C-reactive protein) is an acute-phase protein produced by the liver and serves as a non-specific marker of inflammation. Its level rises in inflammation, trauma, infection and heart disease. It can be used to monitor inflammation and the course of therapy in chronic diseases. In an iron metabolism profile, it is important to know whether inflammation is present or not, as this can influence the interpretation of the results. Inflammation can lead to higher ferritin levels, which could falsely indicate adequate iron levels, even though the iron is not being used effectively in the body due to the inflammation. If CRP is elevated, this could indicate that further investigation of iron metabolism is required to determine whether iron deficiency or inflammation is actually present.