Higher levels of vitamin C in the blood and brain are associated with healthier brain structure and stronger brain networks in older adults. This is according to a large Japanese population study published in PLOS One. The researchers also found that people with lower levels of vitamin C in their blood tended to have less gray matter in the brain and weaker connections in brain networks associated with memory, attention, and other cognitive functions. So why does vitamin C have such an important role in brain health, and how can you get enough?

Osteoporosis and bone fractures are associated with many complications and premature death, especially among older adults. Millions of people therefore take calcium supplements, vitamin D, or a combination of both to support bone health. But according to a new meta-analysis published in The British Medical Journal, these supplements provide little or no benefit. The findings also suggest that high levels of calcium in the blood from various supplements may increase the risk of atherosclerosis, blood clots, and cellular stress. It is therefore important to recognize that bone health also involves magnesium and vitamin K2, which help remove calcium from the bloodstream and deposit it in the bones.

The trace mineral selenium is an essential component of several selenium-containing proteins that support overall health. A new meta-analysis published in BMC Public Health found that selenium deficiency is associated with a higher risk of several diseases, including colorectal cancer, one of the leading causes of cancer-related deaths worldwide.

Damage to cellular DNA can lead to impaired cell function, cell death, accelerated aging, and mutations that, in the worst case, may develop into cancer. Fortunately, the body has an advanced repair system that continuously corrects DNA damage. New research even suggests that melatonin plays an important role in repairing DNA damage while we sleep.
This finding comes from a placebo-controlled Canadian study of shift workers who took melatonin supplements to compensate for disrupted circadian rhythms. Previous research has shown that the body's natural melatonin production declines with age and can also be reduced by excessive exposure to light from screens and other artificial light sources in the evening. Many people take melatonin supplements to improve their sleep, and the new findings suggest that an additional benefit may be enhanced protection of the body's cells against DNA damage.

Peripheral neuropathy can cause numbness, abnormal sensations, nerve pain, muscle fatigue, cramps, and difficult-to-heal wounds. Diabetic neuropathy also increases the risk of amputation. Peripheral neuropathy is a major global health problem, and according to a review article published in Current Nutrition Reports, deficiencies of vitamins B1 and B12 are associated with the classic forms of peripheral neuropathy.

Asthma is one of the most common chronic diseases, and diet and lifestyle play an important role in its increasing prevalence. Evidence also suggests that the widespread deficiency of vitamin D increases the risk of developing asthma during childhood and adolescence and is associated with more severe symptoms, according to a meta-analysis published in Pediatric Pulmonology.

The production of cellular energy takes place in the mitochondria, where Q10 plays a key role in the metabolism of the two primary fuels: carbohydrates and fats, which are broken down into blood sugar and fatty acids. In addition, cellular uptake of blood sugar requires chromium, and mitochondrial uptake of fatty acids requires a substance called carnitine. Meat and other animal products naturally contain carnitine and therefore support efficient fat metabolism. The body can also produce small amounts of carnitine, a process that requires vitamin C.
You can also read about a Danish-Norwegian study that revealed how mice must consume six times more calories to gain one gram of body weight when fats are combined with a high protein intake. By contrast, fats combined with carbohydrates result in poor energy utilization, with a risk of excess fat storage and increasing overweight.

Chronic fatigue is quite common, and it is not simply a matter of too little sleep and too much work. Japanese researchers have found that low levels of vitamin B12 and folate (vitamin B9) may contribute to increasing fatigue and lack of motivation in otherwise healthy individuals. The Japanese study was published in the journal Nutrients.

Make the most of the summer sunshine. Widespread sun avoidance and vitamin D deficiency may have adverse effects on the nervous system and mood. A meta-analysis published in Frontiers in Nutrition suggests that higher-dose vitamin D supplementation can serve as an effective adjunct therapy for improving a range of depressive symptoms.

Vitamin B12 is crucial for the nervous system and the formation of blood cells. However, the official recommendations (RI) are apparently set too low when it comes to protecting the aging brain. This is shown by an American population study, published in the Annals of Neurology, in which researchers found that older adults with "normal" but lower levels of vitamin B12 show signs of slower thinking and delayed responses to visual impressions.

Vitamin D deficiency in itself increases the risk of breast cancer. Evidence also suggests that low blood levels of vitamin D make the healing process following breast cancer surgery more painful. As a result, the use of opioid painkillers is also significantly higher, according to a study published in Regional Anesthesia & Pain Medicine. The researchers also describe the pain-relieving effects of vitamin D. Overall, there are several reasons why women with breast cancer should optimize their vitamin D status—both before surgery and throughout the rest of their lives.

Endometriosis is a common chronic disease affecting women that is associated with debilitating pain, infertility, and other symptoms. However, evidence suggests that supplementation with omega-3 fatty acids, which are found in fish oil, may relieve pain and improve quality of life in patients with the condition, according to a study published in the journal Frontiers in Nutrition. According to the researchers, the beneficial effects of fish oil are primarily due to its ability to counteract inflammation and local muscle spasms. At the same time, modern diets often contain far too little omega-3 from oily fish and too much omega-6 from seed oils, corn oil, and other processed foods. This imbalance between omega-3 and omega-6 fatty acids increases the risk of endometriosis as well as many other chronic diseases.