Vitamin C plays a role in connective tissue, the immune system, the brain, hormone balance, the circulatory system, and iron absorption. In addition, it functions as a unique antioxidant that protects cells and tissues from damage caused by oxidative stress. Official recommendations have primarily focused on preventing the classical deficiency disease scurvy, but evidence suggests that even mild deficiencies make the body more vulnerable. In a review article published in Molecules, the authors examined vitamin C’s therapeutic role in supporting quality of life and in the prevention of infections and various chronic diseases such as atherosclerosis, diabetes, and cancer.

There is good reason to believe so. According to a review article published in Clinical Nutrition ESPEN, fish oil supplements combined with strength training appear to improve muscle strength. The researchers therefore see potential in combining fish oil supplementation with strength training to enhance quality of life among elderly individuals. As an added benefit, fish oil may also have positive effects on circulation, joint pain, mood, and the preservation of cognitive abilities.

Q10 is a coenzyme of crucial importance to cellular energy metabolism. It also functions as a powerful antioxidant that protects cells against damage caused by free radicals. It’s a fact that cells use more energy during physical activity, and for that reason the impact of free radicals increases. Evidence suggests that supplementation with Q10 in connection with exercise may support energy metabolism, improve performance, and help prevent damage to muscles and other tissues. This is highlighted in a review article published in Archives of Physiology and Biochemistry.

Nutrients in the diet play an important role in energy levels and mental health. For example, chromium and selenium have a beneficial influence on blood sugar, the nervous system, and inflammatory processes, which are linked to fatigue, mood swings, psychiatric disorders, and poorer prognoses. This is highlighted in a review article published in the Journal of Clinical Psychopharmacology. According to the researchers, supplementation with chromium and selenium therefore has a potential role in the prevention and treatment of various mental disorders.

Vitamin B3, found in protein-rich foods, is important for energy metabolism, circulation, and protection of nerve cells. Getting enough vitamin B3, combined with drinking green tea that contains a specific antioxidant, appears to provide additional protection for nerve cells. This suggests that the combination of vitamin B3 and green tea may protect against the development of Alzheimer’s disease through synergistic effects, according to a study published in GeroScience.

Lead is found in exhaust fumes, paint, batteries, ceramics, contaminated soil, contaminated food, and many other sources. We are all exposed to lead to some degree, and this environmental toxin accumulates in the body over time. Lead is primarily considered a neurotoxin, and symptoms of lead poisoning vary depending on the level of exposure. Lead seems to affect the gut microbiota as well as the body’s zinc utilization, which is important for cellular DNA and hundreds of enzymatic processes. Therefore, lead exposure can increase the need for zinc. This is reported in both an older article published in Journal of Trace Elements in Medicine and Biology and a more recent one published in Toxicology Letters.

Pregnant and breastfeeding women have an increased requirement for vitamin C, which is important both for the development of the fetus and as an antioxidant that protects cells and tissues against damage caused by oxidative stress. There are strong indications that the recommended intake for vitamin C is too low. In addition, pregnant and breastfeeding women who smoke may have an even greater need, according to a population study published in Nutrition Research.

Obesity is an increasing health problem, which also raises the risk of asthma. In addition, it can be challenging to treat overweight asthma patients with conventional therapies, and that increases the risk of hospitalization. According to a population study published in Respiratory Medicine, omega-3 fatty acids - primarily found in fatty fish and fish oil supplements - may have a positive effect on conventional asthma therapies. The researchers believe this is due to the two biologically active forms of omega-3 in fish oil, EPA and DHA, which help regulate inflammation and other metabolic processes.

During infections and trauma, the body triggers a series of inflammatory processes, which are also associated with cascades of free radicals and the risk of oxidative stress. In such cases, the trace element selenium plays a crucial role: partly as a component of the immune system and in regulating inflammatory processes, and partly as a powerful antioxidant that counteracts damage to cells and tissues caused by free radicals. Evidence also suggests that selenium deficiency increases the risk of complications or severe outcomes from influenza, COVID-19, and other infections. The same applies to blood clots and physical trauma. Conversely, early selenium supplementation can reduce complications, shorten hospital stays, and lower overall mortality, as highlighted in a recent review article published in Antioxidants.

The skin requires a range of nutrients for growth and protection against local infections and injuries. Evidence suggests, however, that patients with inflammatory skin diseases such as psoriasis, atopic eczema, and patchy hair loss often have deficiencies in minerals like zinc, selenium, and iron. Elevated levels of copper, which should be balanced with zinc, have also been observed, and these findings are reported in a new meta-analysis published in Nutrition Reviews.

As the population ages, the number of people experiencing cognitive decline of varying degrees is also on the rise. Diet and lifestyle play a major role in brain function, and higher vitamin C intake has been associated with better cognitive performance in older adults. Evidence also suggests that smokers may benefit the most, according to a study published in Frontiers in Nutrition.