| Functions |
- Brain and nerve function: control use of glucose by neurons, assist in making fatty acids needed to preserve integrity of nerve cell membranes, works with B1 and B5 to make acetylcholine
- Energy metabolism – needed to support thyroid, adrenals and for exercise
- Liver enzyme (P450) support in xenobiotic metabolism
- Lipid metabolism
- Regenerates glutathione to provide anti-oxidant protection
|
| Sources notes |
- Best sources yeast, wheat germ, organ meats, almonds, mushrooms
- Destroyed by light
|
| Vegetable Sources |
Mushrooms; hot peppers; collards; kale; parsley; broccoli; beet and mustard greens |
| Fruit Sources |
prunes |
| Nut and seed sources |
almonds; cashews; pine nuts; sunflower seeds |
| Absorption and function notes |
- Absorption inhibited by alcohol, antacids and psylium gum slow absorption
- Bile acids enhance absorption
- Bioavailability decresed by copper, zinc, caffeine, theophylline, B3, C tryptophan
|
| Deficiency factors |
- Decreased energy especially in cells that replicate quickly (e.g. skin and mucus membranes) – cracking of lips and corners of mouth, inflamed tongue and other mucuous membrane disorders
- Blurring and itching of eyes, lips, mouth and tongue
- Visual disturbances (e.g. sensitivity to light, loss of acuity) and cataract formation
|
| Toxicity |
|
Adapted from:
Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books
Bland, J., Costarella, L., Levin, B., Liska, D., Lukaczer, D., Schlitz, B., Schmidt, M., Lerman, R., Quinn, S., Jones, D. (2004). Clinical Nutrition: A Functional Approach, Second Edition. Gig Harbor, WA: The Institute for Functional Medicine.
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