TLDR;
This video discusses ten vitamins and minerals that should be avoided due to potential dangers, primarily stemming from their synthetic forms or improper ratios. The key takeaways include:
- Synthetic vitamins may not convert efficiently in the body, leading to toxic buildup.
- Certain synthetic vitamins, like beta carotene, have been linked to increased health risks.
- Mineral imbalances, such as calcium without adequate magnesium or excessive copper, can lead to health complications.
- The source and form of supplements are critical for absorption and to avoid adverse effects.
Introduction: The 10 vitamins you should never take [0:00]
The video introduces a list of ten vitamins and minerals that should be avoided, not because they are ineffective, but because they can be dangerous due to their synthetic nature or the form they are in. The reason these potentially harmful ingredients are used is their low cost, which allows for high profit margins. Many large vitamin companies are owned by big pharma, chemical companies, and the junk food industry, whose primary motive is maximizing profits.
Synthetic vitamin A [0:40]
Synthetic vitamin A is not efficiently converted into its active form, leading to a toxic buildup in the liver and fat cells. This can cause birth defects during pregnancy and interfere with vitamin D and K2, increasing the risk of fractures. When synthetic vitamin A, often found in skin products like lotions and identified as retinol palmitate or retinol acetate, is exposed to UV radiation, it can increase carcinogenic effects. Instead, it's better to obtain vitamin A from sources like egg yolks, liver, and cod liver, as vitamin A is crucial for mucous membranes, vision, and the immune system.
Synthetic beta carotene [2:00]
Synthetic beta carotene, unlike natural beta carotene, is made from coal or petroleum. It must be converted into the active form of vitamin A, and this conversion is not always efficient. Studies have shown that synthetic beta carotene can increase the risk of lung cancer in smokers due to their already damaged lungs. The natural version is protective, while the synthetic version can activate cancer.
Folic acid [3:08]
Folic acid, a synthetic form of vitamin B9, differs from the active form, folate. A significant portion of the population (30-40%) has a gene alteration (MTHFR) that impairs the conversion of folic acid to folate. This can lead to a buildup of folic acid in the blood, increasing the risk of cancer and suppressing the immune system. It's recommended to consume folate or foods high in folate, such as dark leafy green vegetables, and to check labels to avoid folic acid.
Synthetic B12 [4:25]
Synthetic B12, or cyanocobalamine, contains a small amount of cyanide and is not as bioavailable as the natural form, methylcobalamine. The synthetic version requires glutathione for conversion to its active form, potentially depleting this major antioxidant. This can be especially problematic for smokers or individuals with poor detoxification pathways, as the cyanide can build up and cause toxicity. It is better to obtain natural B12 from red meat or liver.
Calcium carbonate [5:51]
Calcium carbonate, a common and cheap ingredient in calcium supplements, is essentially rocks. It can accumulate in the arteries or kidneys and increase the risk of heart attacks. Natural sources of calcium, such as dairy (cheese, yogurt, kefir) and leafy greens, are preferable. Calcium intake should be balanced with magnesium in a 1:1 ratio to avoid magnesium deficiency.
Iron [7:14]
Iron, especially in the form of ferrous sulfate found in many supplements, is corrosive and can be dangerous because the body has limited mechanisms to eliminate it. This is particularly risky for men and postmenopausal women. A significant number of people have hemochromatosis, making them even more susceptible to iron overload. Excessive iron can increase the risk of type 2 diabetes, liver issues, Parkinson's, and Alzheimer's. It's best to avoid iron supplements and fortified foods, instead obtaining iron from foods like liver and red meat, even for those who are anemic.
Magnesium oxide [8:36]
Magnesium oxide is a cheap form of magnesium with very low absorption rates (around 3%). High doses can cause diarrhea, leading to electrolyte loss. A better alternative is magnesium glycinate, which has much higher absorption rates (80-85%) and provides benefits like improved sleep, lower cortisol levels, reduced muscle spasms, and increased energy without causing diarrhea.
Synthetic vitamin D (D2) [9:33]
Synthetic vitamin D, or ergocalciferol (D2), is produced by radiating fungus or yeast with UV radiation. It is less potent and less efficiently converted to the active form compared to vitamin D3. Additionally, D2 does not bind as strongly to the vitamin D binding protein, reducing its effectiveness. Despite D3 being more effective, doctors commonly prescribe D2, possibly because D3 cannot be patented. Vitamin D is crucial for the immune system, bone health, and mood.
Omega-6 fat (Linoleic acid) [10:42]
Avoid supplements with added omega-6 fats, particularly linoleic acid, as most people already consume too much. The ideal omega-6 to omega-3 ratio is 1:1, but the average American has a ratio of 25:1. Omega-6 fats are pro-inflammatory, and many people consume high amounts through seed oils. It's better to obtain omegas from fish, cod liver oil, and grass-fed meat.
Copper [11:36]
While copper is an essential trace mineral, high doses of cheap forms can be toxic. Maintaining the correct copper-to-zinc ratio is crucial, with a recommended 10:1 ratio of zinc to copper. Excessive copper can promote oxidation, amyloid plaque formation in the brain, and inflammation, potentially contributing to Alzheimer's disease. It can accumulate in the brain and liver. Obtain copper from shellfish, liver, or dark chocolate, and ensure it is taken with other trace minerals in the right combination.