Supplements to use with carbohydrate restriction
Hello! I'm the owner of Fusubon.
When restricting carbohydrate intake, you need to convert fat into energy, but in order to produce ATP from pyruvate produced by glycolysis and fatty acids produced from triglycerides, the citric acid cycle must be activated.
In order to keep the citric acid cycle going, important nutrients that are often lacking include B vitamins, magnesium, and iron .
Those who are not doing well with carbohydrate restriction or have reached a plateau may be consuming too little protein, but the vast majority of them are also deficient in vitamins and minerals. Of course, it would be best to supplement your diet, but there are some vitamins and minerals that tend to be deficient.
We will explain each one in order.
About Vitamin B
When I had acne in high school, I started taking a supplement called "Asbitanderma" made by Sato Pharmaceutical (it previously had a different manufacturer and product name), and have been taking it almost every day ever since.
I have now switched to Now Foods, B-100, sustained release, and B-50, which contain more ingredients. According to Dr. Tokumi Fujikawa, it is better to take more than 100mg per day, but I personally feel a little bit of heartburn, so recently I only take B-50 once a day.
When I was in high school, I used to take vitamin B without really thinking about why it was good for acne, but now I realize that it is a very important vitamin, as it is involved in most metabolisms.
Explanation of ingredients in vitamin B complex supplements
○ Riboflavin butyrate ester (vitamin B2 butyrate ester)
Vitamin B2 is known as the "vitamin for the skin and mucous membranes" and the "lipolysis vitamin," and it promotes skin metabolism and lipid metabolism. Riboflavin butyrate is a form of vitamin B2 that lasts a long time in tissues.
Pyridoxine hydrochloride (vitamin B6)
Promotes lipid and protein metabolism, and maintains healthy skin and mucous membranes. Nicotinamide (Niacinamide) Promotes carbohydrate metabolism.
Biotin maintains normal lipid metabolism and strengthens the function of skin tissue.
About Niacin
There is a supplement called niacin that is said to reduce allergies and lower LDL cholesterol.
When neurotransmitters are made from amino acids produced when protein is broken down, if there is a lack of niacin, the amount of neurotransmitters produced decreases, so it seems that depression can be improved by consuming protein, iron, and niacin.
I also took it for about a year, but I still occasionally experienced the niacin flush even though I continued taking it, so I stopped taking the niacin supplement alone.
It is said that niacin secretes histamine in fat cells and is also effective in reducing hay fever, but I did not feel that much effect. When I read Dr. Fujikawa's book, it said that you need to be able to take a considerable amount of niacin (e.g. 8 tablets of 500 mg per day), so maybe I was taking too little.
When I first took niacin, I took it before going to bed at night, but I woke up because it was hot, broke out in a sweat, and felt refreshed, like after exercise, so I thought maybe it would be good! But I didn't feel much effect from 500mg a day.
There have been articles and papers pointing out the pancreatic toxicity, liver toxicity, and eye toxicity of niacin , so if you are taking large amounts of niacin , it is best to do so under the guidance of a doctor.
About NMN, Niacinamide, and Niacin
NMN supplements
In recent years, due in part to the influence of "LIFE SPAN" - a world without aging - a component called NMN (nicotinamide mononucleotide) has been attracting attention because it converts into NAD+, which activates the longevity gene (also known as the sirtuin gene). NMN supplements vary widely, from those that cost several thousand yen per pill to those that cost just a few hundred yen, and it seems that the high-purity ones are expensive, while the cheaper ones have concerns about ingredients other than NMN.
Recently, a research study at Kanazawa University was announced that they had developed a safe and effective method of preventing red mold disease in wheat using nicotinamide . To briefly explain the details, when ordinary water, water with niacin dissolved in it, and water with niacinamide dissolved in it were continuously sprayed on wheat, the research results showed that the water with niacinamide dissolved in it was the most effective in preventing red mold disease.
Incidentally, during the NAD cycle, nicotinamide (= niacinamide) is converted into NMN, and NMN is then converted into NAD+, and some companies have even started selling niacinamide as pre-NMN.
Since niacinamide did not cause the flush, I stopped taking niacin and started taking just one tablet of niacinamide per day.
About Vitamin C
Vitamin C is a coenzyme that synthesizes carnitine, which is necessary for the import of fatty acids into mitochondria.
This is the most common vitamin, so I'm sure most people take it, but it's also a vitamin that is very easy to be deficient in, so if you're not taking it, be sure to take it.
I take Solaray 1000mg tablets or NOWFOOD 1000mg tablets. I recommend the time-release version, which provides half the vitamin C in the first 12 hours and the other half in the remaining 12 hours, so it lasts for 24 hours.
About Vitamin E
Vitamin E can enhance the uptake of oxygen, vitamins, and minerals into mitochondria.
Vitamin E is divided into natural D-type and synthetic DL-type. Natural d-alpha tocopherol is said to be the most effective metabolic enzyme, so be sure to choose the natural type.
I use NOW Foods, Natural E-400 .
d-alpha tocopherol is found in large amounts in wheat germ (bran = germ + husk) , so this is good news for those who consume wheat germ.
* Vitamin E should not be taken at the same time as iron supplements, as it interferes with the absorption of these supplements, as described below.
Iron (especially for women)
As mentioned at the beginning, iron is required in the electron transport chain, the final step in energy metabolism.
Iron also plays an important role as a cofactor in the conversion of proteins into the neurotransmitters serotonin and dopamine.
In addition, iron is also involved in the function of the antioxidant catalase, so women should actively take in iron. (Needless to say, protein is also essential.)
If you are taking supplements, chelated iron is recommended as it is more easily absorbed and is more cost-effective than heme iron.
Speaking of chelated iron, Ferrochel is famous. Ferrochel is an amino acid chelated iron patented by Albion, an American company. It has the advantage of being gentle on the stomach and less likely to cause constipation.
Taking the above points into consideration, we recommend NowFoods Iron 36 mg .
I was also taking NowFoods Iron 36mg , but a blood test showed that I had a lot of stored iron (ferritin), so I'm now stopping taking it. The ferritin level shows the amount of protein that stores iron. Normally, you look at the hemoglobin level, but it's better to have the ferritin level, which shows the more important iron reserves, tested as an additional option.
My personal opinion is that men may not need to be so sensitive to iron.
We recommend that women have their ferritin levels checked with a blood test. The standard value for women is generally around 85ng/ml, but at Dr. Fujikawa Tokumi's clinic, the target is 100ng/ml. * Vitamin E interferes with the absorption of iron supplements, so do not take them at the same time (for example, split the intake between morning and evening).
About Omega-3
Among essential fatty acids, omega-3 is a fat that tends to be lacking and is easily oxidized.
It is also said to be effective in preventing cerebral infarction, myocardial infarction, and dementia.
The recommended intake is 2g per day.
I think it would be difficult to consume raw fish and perilla oil every day, so I recommend supplementing these with supplements.
If you have high LDL cholesterol, your doctor may be able to prescribe omega-3 for you, so it's a good idea to consult with them.
When taking omega-3 supplements, it is said that it is best to get it from small fish, which are less likely to accumulate mercury. Since omega-3 is easily oxidized, it is recommended to take it in the form of krill oil , which contains the antioxidant astaxanthin.
Magnesium, calcium, vitamin D, zinc
Magnesium is important because it is a cofactor of the citric acid cycle, and at the same time, when you are on a carbohydrate restriction diet, you take in a lot of protein, so calcium, an alkaline metal, dissolves from the bones into the blood to prevent the body fluids from becoming acidic, and tries to neutralize them, which weakens the bones, so it is very important to take magnesium, an alkaline metal. Magnesium is also recommended for people who get leg cramps in the summer, and it also helps improve bowel movements.
Magnesium oxide can sometimes cause the stool to become too loose, so if you are concerned about this, we recommend magnesium glycinate or magnesium citrate, which are less likely to cause loose stools.
In addition, taking zinc improves protein metabolism, which also improves the condition of your skin.
Vitamin D is an important nutrient for the immune system to function normally, and since we don't get much exposure to UV rays in the winter and we tend to become deficient in it, I take supplements in the winter.
I like the Magnesium Calcium product because it is convenient and allows you to take all of the above at once. On the back, it says that the recommended daily intake is 3 tablets, but taking 3 tablets always gives me diarrhea, so for a while I was using magnesium glycinate and magnesium citrate, but I needed to take zinc and vitamin D separately, and the amount of supplements I was taking each day was becoming ridiculous, so I went back to magnesium calcium and split the tablets to take 1.5 tablets every day.
It is important to make adjustments like this when taking supplements, so learn to adjust the amount to suit you.
Probiotics (good bacteria that reach the intestines)
List of names of probiotic bacteria that reach the intestines
Recently, there has been a stir in the public with the news that Yakult 1000 is selling out, but if you don't mind not using Shirota strain Lactobacillus casei, you can easily purchase it from iHerb or other sites.
The number of living and multiplying microorganisms is called the viable cell count, and is measured in units called CFU (Colony Forming Unit). The 1000 in Yakult 1000 stands for 100 billion CFU.
I don't have any particular preference for Lactobacillus casei Shirota strain, and I don't want to consume more than 10g of sugar in one small bottle of Yakult, so I take the (LactoBif) probiotics sold on iHerb, 100 billion CFU . The 1000 CFU supplement is often sold out, so in those cases I take the 300 CFU one.
There are now a wide variety of probiotic products for infants and young children, and according to "The Best Way to Raise Children, as explained by America's Greatest Economist and Mother of Two," research is beginning to show that the cause of night crying (also known as unexplained evening crying) is often related to the digestive system.
My son has also suffered from constipation since he was born, and could not defecate unless he was stimulated with a cotton swab. However, after about a week of taking probiotics for babies , he was able to defecate on his own, which I personally found to be a great help, so I would recommend that anyone with a child who is troubled with night crying or constipation try it.
About Vitamin A and Selenium
In Dr. Fujikawa's book, "You Can Cure Any Ailment Yourself," in addition to vitamin C, vitamin B, and vitamin E, it is introduced as a supplement that will boost your health.
Vitamin A helps keep the eyes and mucous membranes of the skin healthy, strengthens the immune system, and also helps maintain normal eyesight.
Selenium works with vitamin E to prevent or slow down oxidative aging and tissue hardening.
I started taking vitamin A and selenium at the end of 2019, but I didn't like the smell of selenium so I stopped taking it after about a year.
Fujikawa's book says that pregnant women should only take up to 10,000 IU of vitamin A, so I think it is best not to take it during pregnancy.
Summary of supplements taken by Fusubon owners who are practicing carbohydrate restriction
It is best to get nutrients from food , but I think it is also important to take supplements for things that are difficult to continue every day. For reference, I will tell you which supplements I use to get vitamins, minerals, and omega-3 that are difficult to get through food.
Omega 3 (DHA & EPA) → Takeda Pharmaceutical's Lotriga, etc.
Magnesium oxide, calcium → Now Foods, Magnesium & Calcium supplements here
→ The manufacturer's recommended daily intake is 3 tablets, but since I started taking the magnesium glycinate below, I only take 1.5 tablets. (I imagine I'm taking it to get calcium and zinc.)
Vitamin B group → Now Foods, B-50 is here
→There is information that drinking this at night can make it hard to fall asleep, so we recommend drinking it in the morning or afternoon.
Vitamin C → Solaray, Vitamin C, 2-phase time release, 1000 mg supplement available here
Vitamin E → Now Foods, Natural E-400 supplement available here
Vitamin A → Now Foods, Vitamin A, 25,000 IU, 250 softgels, available here
Niacinamide → Now Foods, Niacinamide, 500 mg, 100 Veggie Capsules
Probiotics → (LactoBif) Probiotics, 100 Billion CFU
Resveratrol - Now Foods, Natural Resveratrol, 200 mg, 120 Veggie Capsules
Please use iHerb referral code MSC454 if you like. You will receive a 5% discount.
References for this article Book number ISBN978-4-908925-40-5 Tokumi Fujikawa, Depression-relieving meals: Eat plenty of protein and iron and your mind and body will feel lighter! Hojosha
That's it.
If you have any recommended supplements please let me know!
See you next time!
