Nutrients William Wallace, Ph.D.

Today's episode is a recap and "roundup" of research articles that were published in December 2023. Although we cannot take one single paper and make broad-sweeping claims, I do believe there are practical considerations and takeaways for each one of the papers that I chose for the episode.

The first paper tackles how lifestyle choices (even those of the father) might impact future generations. The authors of the study urge men to consider the potential shadow that paternal alcohol use has on future offspring. The research presents a compelling case for pre-conception alcohol abstinence, linking a father's drinking habits to potential birth defects due to sperm alterations. Moreover, I will discuss the surprising cognitive boosting effects of Lion's Mane mushroom in young people after one-time administration.

Next, I will go over the nuances of pain-relieving medication and pregnancy health, scrutinizing recent findings on acetaminophen use in the third trimester of pregnancy and childhood outcomes. From there I will shift gears to discuss a systematic review that outlines the benefits of glycine supplementation in healthy populations, highlighting its role in enhancing sleep quality and cognitive function, along with possible implications for aging research. Lastly, the conversation goes into advances in personalized nutrition. Specifically, how fiber might be differently affecting gut bacteria, and how those same bacteria matter for what fibers it is you consume.

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Papers cited in the podcast:
Paternal alcohol use: https://onlinelibrary.wiley.com/doi/10.1111/andr.13566
Lions mane: https://www.mdpi.com/2072-6643/15/22/4842
Acetaminophen use during pregnancy: https://www.nature.com/articles/s41390-023-02924-4
Glycine: https://link.springer.com/article/10.1007/s11357-023-00970-8
Fiber: https://pubmed.ncbi.nlm.nih.gov/37942526/
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For the first day of the new year, we dive into what is considered the first proposed vitamin, vitamin B1 also called thiamine.
This episode goes in-depth on the critical role thiamine plays in our bodies, and its necessary presence in adequate amounts for producing ATP, our cellular energy currency. In this episode, I go over the often-overlooked connection between carbohydrate intake and thiamine needs, and the consequences that can follow when this vitamin is in short supply.

When thiamine levels drop, it's not just our energy that's at risk – our brain health also might hang in the balance. I dive into the neurological consequences of thiamine deficiency (and even a sustained state of inadequacy...) like the development of Wernicke-Korsakoff syndrome, a two-part disorder that is usually, although not exclusively associated with chronic alcohol dependency. I will also consider thiamine's [or lack thereof] potential links to Alzheimer's and Parkinson's diseases. Other brain responses to a marginal thiamine shortage, include adaptations that could lead to reduced appetite and anorexic behavior. The theoretical rationale will be provided in this episode.

As I round out the episode, I go over the groups most vulnerable to this nutrient shortfall. Lastly, and perhaps most importantly, I will confront the silent epidemic of thiamine deficiency that has been suggested by many to be hiding behind very common symptoms or metabolic disorders. I will tackle what has been suggested now by several researchers, that less thiamine availability and bodily activity may not be because we aren’t taking in enough thiamine, but because we might be overexposing ourselves to anti-thiamine factors present all around us (dietary choices, lifestyle choices, medication use, etc.). 

Join me in for this episode where I do my best to achieve adequate thiamine status and arm you with actionable insights and preventative strategies to safeguard your nutrient status.

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You need several nutrients to support your vision, immune function, and your overall health; but did you know there is one essential nutrient so important to your health that it was given the name "the anti-infective vitamin" in the year 1928? In this episode, we shine the spotlight on a nutrient that can be overlooked in many Western countries but is no less critical for human development and daily function - Vitamin A. 

First, we will look at the different forms of vitamin A as part of the "retinoid" family - differentiating between preformed vitamin A (active and stored) and provitamin A compounds, their roles in promoting human health and the consequences of vitamin A deficiency in the following bodily functions:
Vision function - vitamin A's role in image and non-image vision.Red blood cell formation - Vitamin A's impact on iron-deficiency anemia.Immune function - Vitamin A's importance in maintaining physical barriers against infection.Fetal development - How some forms of vitamin A act to stimulate gene expressionWe will look to understand the prevalence of vitamin A deficiency in lower and middle-income countries, as well as the United States, and the impact deficiency has on women and children (i.e., groups at the highest risk of deficiency worldwide).

Next, we will examine vitamin A requirements and sources (from plant and animal foods). We will gather an understanding of how provitamin A from food and supplements contribute differently to vitamin A status, how not all provitamin A compounds were created equal, and how/why some food sources might be better than others for extracting provitamin A to be converted into active vitamin A in the body.

 We conclude this episode by exploring the toxicity of retinoid compounds and how specific studies suggest that high doses of preformed vitamin A may increase the risk of certain cancers in the body (we will also attempt to understand why that is). 

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Are you getting enough vitamins and minerals from your diet? Do you even know exactly what a vitamin is? Or how many there are? The answer to those questions might surprise you. 

In this episode, I will take you into the world of micronutrients, specifically vitamins, to help you understand their essential role in human health. I  explain the fascinating history of vitamin discovery and explore the prevalence of micronutrient deficiency in the United States.

I  explain the various functions of vitamins, their naming conventions, and concepts like provitamins. I elaborate on the 5 key roles that vitamins play, including their function as coenzymes, electron donors and acceptors, antioxidants (similar but different to the last point), and hormone-like substances. Furthermore, I lay out the [primary and secondary] causes of vitamin deficiency, elaborate on the stages of deficiency, as well as the dangers of self-diagnosis.

Finally, I go into the significance of nutritional assessments for population-wide eating patterns and nutrient intakes, as well as how multivitamins can reduce the risk of nutrient deficiencies. We'll discuss the limitations of multivitamins and the importance of using them as an adjunct to a whole-food diet (in brief, as this episode is not about multivitamins or supplements). 

Be sure to subscribe for future episodes covering specific nutrients and strategies for achieving optimal nutrient adequacy.
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