A-Z of Nutritional Ingredients

Vitamin A

Vitamin A is a fat soluble vitamin and plays a key role in eye health. The body gets some of its vitamin A from animal fats and also some from beta carotene and other carotenoids found in fruit and vegetables.

This vitamin not only supports night vision but is also involved in healthy skin, immunity and bone health.

Most over 50’s will have ample stores of vitamin A, mostly in their liver and there appears to be little concern for vitamin deficiency within the UK. In addition, vitamin A is well absorbed in older populations and some institutions believe that seniors should not consume this vitamin due to toxicity concerns.

Vitamin B1 (Thiamin)

Vitamin B1 or Thiamin is a water-soluble vitamin which belongs to the B class of vitamins. Though involved in many metabolic roles, it best known function is the conversion from carbohydrate into energy. The typical over 50 is unlikely to be thiamin deficient.

Vitamin B2 (Riboflavin)

Riboflavin is involved in a whole host of reactions involving the release of energy from not only carbs, but also fats and amino acids (from protein). This vitamin is also an anti-oxidant and so is implicated in the protection of cells from damage such as the heart, the brain, the skin etc.

Riboflavin has been shown in older adults in the UK, to be a concern re healthy intakes and therefore riboflavin can be lacking in many older adults.

Vitamin B3 (Niacin)

As with the B vitamins, again this is a water-soluble vitamin. However in a range of food intake and diet studies across the world, there appears to be little concern regarding significant deficiencies.

Vitamin B6 (Pyridoxine)

Though involved in many energy forming reactions in the body, B6 also has been proven to maintain normal levels of a substance found in the blood called ‘homocysteine’. Homocysteine is present in the blood plasma and high levels are associated with cardio-vascular issues.

 Vitamin B12 (Cyanocobalamin)

Like the other B vitamins, this is a water-soluble nutrient, involved in cell division, energy production, red blood cell formation and immunity. However, in the ageing gut, the absorption of B12 can be far less efficient than their younger counterparts. This is due to a lower acidity in the stomach leading to poor  absorption (and therefore use) of Vitamin B12. This energy vitamin is also associated with the maintenance of homocysteine levels, just like B6 and hence highly relevant to the ageing consumer. Also, there is growing evidence that B12 is associated with brain health and cognition so getting the proper level on B12 is vital.

Vegans will find it impossible to get B12 unless they supplement.

Vitamin C

Vitamin C offers a range of health benefits including the most well known benefit i.e. that of immune function. It also offers benefits re collagen (in joints, bones, teeth, skin), energy and fatigue inhibition, an anti-oxidant benefit (so affording protection of cells) and also it helps the absorption of iron, very important in the formation of oxygen carrying haemoglobin.

A range of diet and nutrition studies did in fact show that Vitamin C intakes were also low vs recommended levels.

Vitamin D

This is a key vitamin for bone health and is even more important with the over 50’s, when bone density is dropping and fractures become more likely. It works by promoting the absorption of calcium and phosphorus, both key constituents of bone. A failure to get enough vitamin D can lead to more rapid bone loss and this can lead on to loss of bone density and strength. Unfortunately, the majority of over 50’s across the Western world are deficient in vitamin D and this is a real concern which needs addressing.

Vitamin D is mostly acquired via sunlight with only a small proportion coming from diet. As we age, we tend to spend less time in the sunlight and therefore it is nearly the norm to have less than the required vitamin D. Even the NHS are now advising supplementation with this vitamin.

Vitamin D is also a master vitamin for a healthy immune function and has been shown in many trials to be protective towards respiratory tract infections. Vitamin D is also crucial for effective muscle function.

Vitamin E

This is a vitamin which covers a whole range of vitamers (different vitamin forms) known as tocopherols and also tocotrienols. Vitamin E is a potent anti-oxidant and has been proven to protect our cells from what is called ‘oxidative stress’. This is the damage caused by free radicals in our body which lead to a whole range of cell damage issues. Free radical production is known to be a key contributor to the ageing process. Also, over 90% of adults in the US were found to be consuming less than the estimated average requirement for Vitamin E!

Vitamin K

As one of the less well known fat soluble vitamins, this vitamin is responsible for helping our blood clot when we bleed after cutting ourselves or after surgery. Another key health benefit from vitamin K is its ability to maintain bone strength so this is another very important and relevant vitamin for the over 50’s consumer.

Biotin

Biotin is also a water-soluble member of the B vitamin family and many are quite deficient according to PHE diet studies. It is available in many foods at reasonably high levels. However, Biotin is again a key vitamin and is involved in energy generation from carbohydrates and especially fats, though there is no evidence that even near deficiencies are present in the population.

Biotin is also crucial for healthy looking health hair, skin and nails too.

Pantothenic Acid (Vitamin B5)

This water-soluble vitamin happens to also be another B vitamin and is involved in other key metabolic processes besides the generation of energy from macronutrients such as carbohydrates, fats and proteins. In fact pantothenic acid is also responsible for the synthesis of some important hormones which are needed for bodily functions of various types.

This vitamin is also the only vitamin with proven benefits for mental performance.

Potassium

After calcium and then phosphorus, potassium is the third most abundant mineral in the body. In our cells, potassium takes on a positive charge and is an essential component which controls water balance and acid/alkali balance within our cells across the whole body. It helps the transmission of nerve impulses, helps control muscle contraction and also helps maintain a healthy blood pressure.

Calcium

Calcium is the most abundant mineral found in our body and virtually 99% of it is found in our bones and teeth. Together with collagen protein, it gives mechanical strength to our bones, without which our bones will become weak and be prone to fracture. Our body’s calcium is also in constant equilibrium with both our bone’s calcium and also calcium in the bloodstream and elsewhere.

As we all age, and especially with post menopausal women, our bones tend to lose calcium faster than new bones is formed, so getting our daily calcium intake is extremely important, if we are to avoid osteoporosis, where bone density starts to drop and fracture becomes more likely. But calcium is also involved in other very important functions such as helping our blood to clot when we bleed and also, like potassium, muscle contraction too.

Magnesium

Most of our magnesium is present in our bones, but it is also an essential constituent of all our cells. It is involved in many different energy processes. In addition magnesium is involved with the synthesis of proteins in our body and therefore is vital for muscle function. Magnesium is also involved in DNA replication too.

As this mineral is also a part our bones, it is therefore vital to get at least the recommended intake or bone health will be compromised.

Iron

Needed throughout the body, iron is an essential part of hemoglobin, which carries our oxygen around the body, within red blood cells. It is also found in another oxygen carrier called myoglobin which is found in our muscles. By helping to supply oxygen, it is easy to appreciate that if iron stores are low, then we can start to feel tired due to a lack of oxygen within our blood supply. This is a form of iron deficiency anemia.

However, this problem is actually not that common and supplementation with iron is best done via one’s GP, as an over indulgence in iron, can also cause problems. In fact according to some learned establishments, older people are not at any more risk of deficiency that their younger counterparts. Too much iron can also cause nausea and constipation, so iron supplementation should typically be better only as a short-term measure.

Zinc

Zinc is involved in over two hundred biochemical reactions and so it an absolutely essential mineral within our diet. Zinc is becoming more and more, well known for its scientifically proven immunity support alongside Vitamin C. But in addition to this benefit, which is important as we age, zinc is also beneficial for your brain and its cognition. It also is involved in the synthesis of proteins, which of course is relevant to overall muscle health.

Zinc is involved in vision too and has been proven to contribute to normal vision, It is also an excellent protector of cells from free radical damage, due to its anti-oxidant properties.

 Copper

Copper is present in trace amounts within our body. It is a key requirement in the formation of collagen and therefore is highly relevant to joint health, connective tissues and even skin health. Surprisingly to many, copper is also another anti-oxidant and therefore will help protect cell damage from free radicals, just like zinc, Vitamin E and vitamin C.

Copper is relevant to energy production too as it is involved in iron transport within the blood and also contributes to energy production.

Manganese

This mineral is involved in some very important areas, all of which are very pertinent to the over 50’s.

Firstly manganese will contribute to bone health, alongside calcium, Vitamin D, zinc and copper too.

It also is an essential contributor to the health of connective tissues, so again, highly relevant to joint care and also tendons and ligaments. Though only present as a trace material, it also contributes to the protection of our cells from oxidative damage from free radicals, due to its anti-oxidant properties.

Selenium

Most of our selenium intake comes from plants and it is well known that European soil is actually quite poor compared with the US. UK diet studies have indicated that a significant proportion of the adult population may have selenium intakes far below the recommended intake.  So selenium intakes are seen as a risk area and therefore supplementation with this key trace mineral can be important.

Selenium is a powerful anti-oxidant and protects our cells against oxidative damage, especially as we age. In fact selenium has been extensively studied by scientists across the world in relation to anti-cancer, brain health and cardiovascular issues too, though as this is a controversial field, it is too early to draw clear conclusions.

Selenium has however been proven to also contribute to immunity, skin health and even bone health too by scientists within the EU.

Chromium

Chromium is involved in the action of insulin, which in turn is responsible for the uptake and metabolism of carbohydrates, sugars, fats and also proteins. It is therefore a highly relevant mineral for the ageing adult. There are some scientific studies in the press too which suggest that the older adult may find it challenging to get all the chromium they need from diet alone and so supplementation of this key active is a good insurance in avoiding any shortfall vs recommended intake levels.

Molybdenum

This rather esoteric sounding mineral has been proven to be involved in important metabolic processes which utilize sulphur containing amino acids. Remember that amino acids are the building blocks of those ever important proteins, for muscles and enzymes too, so using the quite special sulphur containing amino acids means that molybdenum plays a key role here. It is unlikely that over 50’s will be deficient, but nevertheless, Prime Fifty have used molybdenum in their muscle maintenance product in order to ensure that enough molybdenum is present for the all-important muscle synthesis processes.

Iodine

Iodine is an essential component of the well-known thyroid hormone, thyroxine, found in the thyroid gland in which most of the iodine in our body resides. This hormone is responsible for regulating our metabolism within our entire body. Iodine deficiency can cause a condition known as goitre, in which the thyroid gland tends to swell.

Iodine also not only contributes to energy metabolism, but also skin health, the nervous system and even cognition within our brains.

Boron

Though only found in trace amount, boron plays a role in bone metabolism and bone health overall. Though no health claims, or indeed recommended intake levels have been agreed, with this mineral within Europe, it is well known scientifically to be associated with bone structure and composition.

BioPerine

Black Pepper extract has been studied by many scientists across the world, and a set of highly relevant studies were completed by a one group showing that the inclusion of small amounts of this extract into a micronutrient product could significantly enhance the ‘bio-availability’ of some key actives. The name of this substance is BioPerine and it has also been patented due to its breakthrough properties.

BioPerine is frequently used in conjunction with hard to absorb nutrients such as turmeric or co-enzyme Q10, though is applicable to all micronutrient absorption.

Caffeine

We all know that a cup of tea or coffee can help us with a ‘pick-me-up’ in the morning. This is mostly due to its caffeine content which tends to stimulate our sense and get us set up for the day. Caffeine is also found naturally in ‘guarana’ which is a green climbing plant and contains around double the level of caffeine of coffee beans.

Chondroitin

Chondroitin is found naturally in our joint cartilage and also our various connective tissues such as tendons and ligaments. It is a very complex and large molecule and plays a key role by absorbing water, adding to the thickness and elasticity of cartilage and its ability to absorb and distribute compressive forces.

It is also believed to control the formation of new cartilage by stimulating cells known as chondrocytes.

Chondroitin is used quite extensively in combination with glucosamine in joint health products across the world but as yet there are no approved health claims from the EU, though huge amounts of work are continuing to procure these by Companies across the scientific world.

 MSM (Methyl Sulphonyl Methane)

This is a far less well known joint ingredient compared with glucosamine and chondroitin. However, it is indeed used in some of the more advanced joint products and there is much evidence that it may have benefits in joints.

MSM contains sulphur which is well known as a cross linking agent i.e. it helps to form bridges between molecules thereby giving them extra strength, due to this cross-linking effect. This is not yet totally scientifically proven. However, if this is true, then by strengthening the tissues in the joints such as collagen, in theory this could be beneficial.

Hyaluronic acid

This material is found naturally in our body, mostly in the joint, various connective tissues and also the eyes too. It is also used in an injection form, for those with painful joints, including osteoarthritis, increasing the natural cushion within joint tissue.

Co-Enzyme Q10 (Ubiquinone)

This material is naturally occurring co-enzyme present in all our cells and is embedded deep within our cell’s mitochondria, which are the cell’s energy powerhouses. CoQ10 is used to produce energy needed for cell growth, metabolism and maintenance.

It is thought to also function as a cell protecting anti-oxidant too, especially with proteins.

CoQ10 is being evaluated in studies on heart health but there are many studies which still appear controversial.

Many doctors tend to also prescribe CoQ10 together with statins in order to try and alleviate muscle pain.

Lactase

Milk, whether it is full fat, semi or fully skimmed, contains around 5% lactose, which is a naturally occurring sugar found in milk. As with normal sugars (which are carbohydrates), it is simply broken down into its basic building blocks (glucose and galactose) and used for energy production.

However, some adults have what is called ‘lactose intolerance’ where they find it more difficult to digest and metabolise the lactose. Sometimes this can lead to bloating and discomfort in the stomach. The reason for this is because we are no longer producing the enzyme ‘lactase’, whose job it is to break it down.

Grape Seed Extract

Grape Seed Extract comes from the seeds of red grapes and is full of a variety of polyphenolics ingredients. These belong to a group of plant substances called flavonoids, that are in essence powerful anti-oxidants.

Fruit and vegetables are typically rich in such polyphenolics and have been pushed as a key part of our diet by all the health experts.

Initial studies are showing that GSE may even lower fat levels in the blood and also help contribute to heart health, though this is not yet fully proven and accepted by the EU’s scientific panel. However, research is continuing in this very rich and promising field.

Glucosamine

Glucosamine is well recognised and accepted across the world as a front line, joint health ingredient. It is found naturally in quite high concentration in joints and is a basic building block of certain constituents of cartilage. Glucosamine is important for maintaining elasticity, strength and resilience of cartilage, helping to reduce damage to joints. In some supplements it is used in conjunction with chondroitin, also found naturally in joint tissues.

The way in which glucosamine works in largely unknown but latest theories suggest that glucosamine may help stimulate the synthesis of collagen, though this is not yet totally proven. Despite the huge body of scientific evidence across the world, surprisingly health claims for this ingredient are still being debated in Brussels within EFSA(European Food Safety Authority).

L-Leucine

Protein is composed of building blocks called amino acids. Our body needs twenty such amino acids, some of which can be synthesised within our own metabolism, while other aminos need to come from our diet. These aminos are called ‘essential’ amino acids for obvious reasons.

All of us, as we age, will tend to lose up to a quarter of our muscle mass by the time we are 60-65, which can lead to loss of strength, stability and induce a level of frailty later on, if we do not do something about it.

The results of a scientific global think-tank on ageing and muscle loss (sarcopenia) concluded that both exercise and also a higher intake of protein are needed as we age, in order to combat this muscle wastage.

Now getting to back to L-Leucine which is quite a special amino acid, this think tank also concluded that this particular amino acid is also a major contributor to muscle health and indeed is highly relevant to ageing muscle tissue.

Hydrolysed Collagen

Collagen is one of the most abundant compounds in our bodies and represents around 30% of our body’s protein content. It makes up the skin, bones and also that very important cartilage, that holds tissue and the skeletal system together. Also it is present in blood vessels, the cornea of the eye and in the gut too. It is in effect like a biological ‘glue’ that holds us together.

As we age our body is less able to make collagen and this leads to cell structures losing their strength, seen outwardly in the form of wrinkles, for example.

Importantly, collagen is also found in connective tissues including cartilage itself, tendons and ligaments.

Whey Protein

Protein is the most important nutrient for our muscles. Our muscles are always in a state of flux, both breaking done and also reforming new tissue. Protein is needed as the main building block of all our muscles, but also of other key tissues such as bones, blood and also hormones. Protein is made up of individual amino acid building blocks.

Whey protein, which is extracted from milk, is considered to be the ‘best’ and most complete protein compared to the many other proteins available. This is because the whey protein contains the highest proportion of ‘essential’ amino acids ie those amino acids that cannot be synthesised in the body.

In addition whey protein comprises the highest fraction of the ‘essential amino acids’ which cannot be made in our body, and therefore must come from our diet.

In addition, a pan European study involving the top protein scientists around the world also came together and agreed that whey protein was the best protein to combat muscle loss in ageing .

Flax Seed

Flax seed is a rich source of EFAs (essential fatty acids), which are needed for optimal health. One such EFA found in flax seed is a key Omega 3 fatty acid called alpha-linolenic acid or simply ALA. This particular Omega 3 can be converted into larger Omega 3’s as those found in oily fish (EPA and DHA to be exact).However the rate of conversion is slow and incomplete making ALA a poorer source of omega 3 than oily fish Omega 3.

Omega 3 ‘s such as DHA and EPA have proven heart, brain and even eye health benefits.

Fibre-Fructo Oligosaccharide (FOS)

FOS is simply a long chain carbohydrate that occurs naturally in various plants. They are typically considered a non-soluble dietary fibre, in that they contribute to healthy bulk in our digestive tract and also are believed to act as a healthy ‘food’ to our intestinal microflora.