B6, pyridoxine : Vitamin

What:

• Vitamin B6, aka pyridoxine is a vital amine.
• Essential for:
  • Neutrotransmitters
  • Energy production (phosphate is essential for ATP, adenosine triphosphate)
  • Red blood cells
  • Many biological functions require B6

Dietary Source:

• Sources:
  • Common: Most efficient source is fresh (cooked) meat.
  • Vegan: chickpeas, potatoes, bananas, avocados, nuts (pistachios, walnuts), sunflower seeds, legumes, leafy greens (spinach, kale), and soy products like tofu.
  • Can also be found in energy drinks:
    • Excess consumptions can lead to excess V B6, which can be dangerous.
• Warning:
  • B6 toxicity (too much) can cause serious problems. If you think your B6 is low, get a test from your doctor.
• RDI:
  • 1 to 1.7 mg for adults.

Special Note:

• V B6 comes in 6 types of chemical. Pyridoxal 5′-phosphate, is the essential one that we humans use as an enzyme in over 140 different reactions for metabolism.
• Caution: Avoid being out of the recommended range for V B6 as it can cause serious medical problems (not too high, not too low).
  • You can get a V B6 blood test from your doctor. Many will be reluctant to do this as they can get in trouble for doing too many V B6 tests. You may have to push for this.
  • Autistic people include a cohort that struggle to correctly absorb V B6, so can be low on a normal diet, or may need to be at the upper end of the recommended range to feel the energy benefits (feel like they have a sufficient amount of V B6).
  • ADHD can often have V B6 that is too high due to excessive use of energy drinks that contain V B6.

More information: Vitamin B6 Wikipedia, NIH B 6, NLM – B vitamin supply in plants and humans: the importance of vitamer homeostasis

C, Ascorbate : Vitamin

What:

• Vitamin C aka ascorbate is a vital amine.
• Essential for:
  • Neurotransmitter production.
  • Collagen synthesis (scars and closing wounds)
  • Immune system.
  • Antioxidant.
  • Iron absorption.

Dietary Source:

• Sources:
  • Common:
    • Mostly fruit,
    • vegetables,
    • fruit juice,
    • seaweed.
  • Supplements are available, but are often excessive.
• Warning: Can interfere with some medications. See below in Special Notes.
• RDI:
  • 40 – 80 mg (adults)

Special notes:

• Vitamin C can interfere with the metabolism (making use) of some medications. Check your medication and or ask your doctor if this is a concern.
  • Vitamin C (V C) is a required part of your diet. You will get very sick and can risk death if you do not consume V C.
    • If you are prescribed a medication that can be affected by high levels of V C:
    • Aim for frequent small levels of V C
    • If you need to supplement or take a strong dose to meet your RDI, do that 60-90 minutes away from when you take your scripted medication.
  • Common Medications Affected:
    • ADHD medication,
    • Oestrogen hormone (contraceptive, HRT),
    • Some chemotherapy,
    • Aluminium / phosphate binders,
    • Statins,
    • Some antiviral medications (protease inhibitors),
    • Warfarin.
• Vitamin C does not store well in your body. It lasts for around 3 days.
  • Vitamin C deficiency / insufficiency is quite common, especially in neurodivergent people.
  • Symptoms of insufficiency:
    • Poor cognitions,
    • Bleeding gums,
    • Mood dysregulation,
    • Feeling weak,
    • Struggling to maintain red blood cells.
• Vitamin C excess is very common due to megadosing vitamin pills
  • Symptoms of excess: (short term)
    • Digestive distress (diarrhea, nausea),
    • Acid reflux.
  • Symptoms of excess: (long term)
    • Evidence for long term problems due to excess Vitamin C is poor due to no clear immediate life threatening consequences and difficulties with ethics to test overdosing.
      • Suspected consequences:
        • Muscle tone loss,
        • Shorter lifespan.

More information: Vitamin C Wikipedia

Iron, Ferritin : Mineral

What:

• Iron (aka ferritin) is an essential mineral.
• Essential for:
  • Neurotransmitters
    • Cognition, feeling, behaviours, autonomous processes like breathing
  • Red blood cells
    • Essential for oxygen / carbon dioxide transport, a vital part of energy.
  • Muscle production and use
  • Immune system

Dietary Source:

• Common: Any meat (haem iron)
• Vegan / vegetarian: Leafy greens (much harder). Some vegetarians struggle to absorb non-haem iron.
• RDI:
  • 8 mg (default)
  • 18 mg if menstruating or you have lost significant blood
  • 27 mg if pregnant
  • 45 mg (max)

Special notes:

• Key pathology marker is Ferritin Serum.
  • For most people, this should be over 30 (ug/L). Sometimes your pathology report may indicate that 20(ug/L) is sufficient.
    • If you have ADHD, it is recommended to keep this over 80(ug/L) and take action if you get as low as 50(ug/L).
  • Iron absorption can be compromised by food intolerances, gastrointestinal issues, tannon (red wine, coffee, tea) and a few other products. Check with your dietitian what might be interfering with your iron absorption if your Ferritin Serum levels are low.
  • Supplements can help many, and may not work for some. If this is the case, ask your doctor about iron infusions as a low risk, fast method to improve your ferritin levels if supplement and diet is not sufficient.

Phosphorus: Mineral

What:

• Phosphorus is an essential mineral.
• Essential for:
  • DNA / RNA:
    • DNA, Deoxyribonucleic acid:
      • The fundamental molecule that carries the genetic blueprint for
        • Development,
        • Functioning, and
        • Reproduction.
    • ., Ribonucleic acid:
      • Essential for most biological functions:
        • Performing the function itself as non-coding RNA,
        • Forming a template for the production of proteins as messenger RNA.
  • ATP / ADP / AMP
    • ATP, Adenosine triphosphate:
      • Class is nucleoside triphosphate,
      • Provides energy to drive and support many processes in living cells:
        • Muscle contraction,
        • Nerve impulse propagation (sending signals),
        • Chemical synthesis.
      • Found in all known forms of life, often referred to as the “molecular unit of currency” for intracellular energy transfer.
      • If this is insufficient, you will feel exhausted all the time.
    • ADP, Adenosine diphosphate:
      • Class is nucleoside diphosphate,
      • Also known as APP, adenosine pyrophosphate.
      • Is the precursor of ATP, which releases a phosphate group to release energy.
        • ADP uses biological energy to add a phosphate group to increase energy potential.
    • AMP, Adenosine monophosphate:
      • Similar to ADP, except it has only 1 phosphate group instead of 2.
      • Used as a precursor to making ATP for cell energy.
  • Phosphoproteomics, is a branch of proteomics:
    • Proteins containing a phosphate group as a posttranslational modification:
      • Posttranslational modifications are how proteins are made and modified.
    • Phosphorylation, is a key reversible modification:
      • transfer of a phosphate group (PO4),
      • Regulates:
        • Protein function,
        • Subcellular localization,
        • Complex formation,
        • Degradation of proteins, and
        • Key for cell signaling networks.
      • Up to 65% of proteins are phosphorylated, some multiple times, to create the proteins of your body.
        • Without this, your body cannot make the necessary proteins you need for most of your body.
        • Phosphorous is the key ingredient for phosphorylation.
  • Many more essential biological functions:
    • Bones,
    • Teeth,
    • Cell membranes,
    • Nerve function,
    • Muscle contraction,
    • Regulate blood pH
    • etc.

[Source: The Nutrition Source: Phosphorus; Mayo Clinic, Hypophosphatemia ]

Dietary Source:

• Common: Any meat
• Vegan / vegetarian:
  • Legumes, nuts, seeds
  • Some Vegetables:
    • Asparagus,
    • Tomatoes,
    • Cauliflower
  • Some drinks, Look for soft drinks or sports drinks that contain:
    • Sodium phosphate.
    • Calcium phosphate.
    • Sodium acid pyrophosphate.
    • Phosphoric acid.
• RDI:
  • 700 mg (adults)
  • Youth varies, please consult your doctor.

[Source: The Nutrition Source: Phosphorus]

Special notes:

• Additional information:
  • Phosphorus is a key ingredient for most life functions.
    • It is essential to get sufficient.
    • It is possible to get too much.
    • A blood test will quickly determine what your phosphorus level is.
  • B vitamins (particularly Vitamin B6, such as pyridoxal 5′-phosphate) require a phosphate group from phosphorus to become active coenzymes.
    • These active coenzymes are then responsible for processing proteins, carbohydrates, and fats.
    • [Source: Medline Plus Phosphorus in Diet; NLM – B vitamin supply in plants and humans: the importance of vitamer homeostasis]
• Insufficiency:
  • Causes of insufficiency:
    • Burns,
    • Alcohol use disorder,
    • Diabetes-related ketoacidosis (DKA),
    • Lack of dietary source,
    • Sepsis (severe infection).
  • Symptoms of insufficiency:
    • Mild:
      • Altered mental status
        • Confusion, or
        • Irritability.
      • Bone pain,
      • Loss of appetite,
      • Muscle pain,
      • Numbness,
      • Weak reflexes,
    • Severe:
      • Bone fractures,
      • Heart failure,
      • Respiratory failure,
      • Seizures,
      • Severe muscle weakness.
• Risks of excess:
  • Causes of excess:
    • Excess consumption of drinks with ‘phos’ ingredients,
    • Kidney disease,
    • Hypoparathyroidism,
    • Severe infection.
  • Symptoms of excess phosphorus:
    • Mild
      • Dry skin,
      • Cognitive effects:
        • Memory problems,
        • Mood swings, including irritability.
      • Muscle cramps.
    • Severe:
      • Abnormal heart rhythms (arrhythmia),
      • Brittle nails,
      • Paresthesia (tingling, pricking, chilling, or burning):
        • Fingers and/or feet (paresthesia),
        • Lips,
        • Tongue.
      • Rougher (coarser) hair than your usual,
      • Seizures.

Source: Mayo Clinic, Hypophosphatemia; Mayo Clinic, Hyperphosphatemia]

Tyrosine : Amino acid

What:

• Tyrosine is an amino acid extracted many protein sources.

Dietary Source:

• Common: any freshly cooked meat.
• Vegan: Soy beans and protein powders.
• RDI: Quantity per day: 1-2 mg.

Special Note:

• Symptom of insufficiency:
  • Cognitive:
    • Cognitive impairment,
    • Mood dysregulation,
    • Impulse control issues.
  • Increased ADHD symptoms,