Nutrients
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Carnitine
Carnitine helps preserve muscle glycogen and promote fat oxidation. It also spares the use of amino acids as energy sources during exercise, making them potentially available for new protein synthesis, and decreases the accumulation of lactate.Red meat has the highest levels. A 4-ounce beef steak has an estimated 56 mg to 162 mg of carnitine. Carnitine is also found in smaller amounts in chicken, milk and dairy products, fish, beans, and avocado. Vegans tend to get less carnitine from foods, but their bodies usually produce enough anyway.
Myo-Inositol
Myo-inositol and D-chiro-inositol are most common in supplements. Inositol might balance certain chemicals in the body to help with mental conditions such as panic disorder, depression, and obsessive-compulsive disorder.Foods rich in myo-inositol include fruits like cantaloupe and citrus fruits, beans and peas, grains like whole wheat bread and bran, and nuts like almonds and peanut butter. Other sources include legumes, leafy greens, and some vegetables.
PABA (Para Amino Benzoic Acid)
Para-Aminobenzoic Acid (PABA), also known as vitamin B10, supports folate production by gut bacteria and may aid cell growth. It’s linked to healthy skin and hair, with potential benefits for maintaining hair color. PABA also has antioxidant properties and may support digestion, though more research is needed.PABA is found in foods like organ meats (liver, kidneys), whole grains, brewer’s yeast, spinach, mushrooms, leafy greens, dairy products, and eggs. Including these in your diet can help support your body’s PABA needs.
Lipoic Acid
Lipoic acid, also known as thioctic acid, is a potent antioxidant that plays several crucial roles in the body, including assisting in energy production and protecting cells from damage.Lipoic acid is present in a wide variety of foods, generally at low levels. The best sources are tissues rich in mitochondria (e.g., red meats, liver, heart, kidney) or chloroplasts (i.e., spinach, broccoli, Brussel sprouts, peas, tomatoes, potatoes, rice bran).
Bioflavonoids
Bioflavonoids, plant-derived compounds, primarily act as antioxidants in the body, helping to neutralize harmful free radicals and reduce oxidative stress. They also possess anti-inflammatory and other beneficial properties, supporting overall health.Foods rich in bioflavonoids include citrus fruits, berries, dark chocolate, tea, red wine, onions, apples, soybeans, kale, and broccoli. These support overall health and antioxidant protection.
CoQ10
CoQ10, or coenzyme Q10, plays a crucial role in energy production and acts as a powerful antioxidant in the body. It’s involved in converting food into usable energy for cells, particularly within the mitochondria, the “powerhouses” of the cell. Additionally, CoQ10 helps protect cells from damage caused by free radicals, a type of unstable molecule that can damage cells and contribute to chronic diseases.Foods rich in CoQ10 include organ meats (like liver and heart), fatty fish (like salmon and mackerel), and some nuts and seeds (like sesame seeds and pistachios). Meats like beef, pork, and chicken are also good sources. Additionally, certain oils like soybean and canola oil can contribute to CoQ10 intake.
DHA
DHA, or docosahexaenoic acid, is a long-chain omega-3 fatty acid vital for brain development and function, as well as eye health and potentially heart health. It’s a major structural component of cell membranes, particularly in the brain and retina, and plays a crucial role in nerve cell communication and brain growth.Foods rich in DHA, a type of omega-3 fatty acid, primarily include fatty fish like salmon, mackerel, tuna, and sardines, as well as fish oils and some algae. Smaller amounts of DHA can also be found in grass-fed meat, dairy, and omega-3 enriched eggs.
EPA (Eicosapentaenoic Acid)
EPA (Eicosapentaenoic acid) is an omega-3 fatty acid with various functions in the body, primarily related to cardiovascular health and reducing inflammation. It’s a significant component of cell membranes, helps lower blood triglycerides, and is a precursor to eicosanoids, signaling molecules involved in inflammation and other bodily processes.Foods high in EPA (Eicosapentaenoic Acid), a type of omega-3 fatty acid, primarily include cold-water fish like salmon, tuna, mackerel, sardines, herring, and anchovies.
NAD (Nicotinamide Adenine Dinucleotide)
NAD+ (Nicotinamide Adenine Dinucleotide) plays a crucial role in cellular energy production, DNA repair, and overall cellular health. It acts as a coenzyme, helping hundreds of enzymes do their jobs. Specifically, NAD+ is involved inFoods high in NAD+ (Nicotinamide Adenine Dinucleotide) include fish, milk, whole grains, green vegetables, mushrooms, and certain fruits and vegetables like broccoli, avocado, and edamame.