Wednesday, October 7, 2020

this is the first discarded vitamin in the list, and i need to clarify the point with b4 very purposefully: nobody has ever denied the importance of b4, or claimed it isn't important in human metabolism. for your cells to create energy, they need all three molecules: b2, b3 and b4. this was understood a long time ago, and is not in dispute, today.

however, what was learned is that your body has the ability to synthesize b4 from a collection of amino acids, therefore rendering it inessential - so long as you get all of your amino acids. that means it's no longer considered a "vitamin" under current definitions, and has been removed from the list, leaving an empty spot in the b4 category. some people have tried to plug in choline, but i've placed it at b16 instead.

but, this logic strikes me as deficient. just because i can synthesize b4 doesn't mean i want to. after all, it takes a lot of energy to transfer all of these protons around - and i'm trying to create energy, not destroy it. trying to minimize nutrient intake into the most austere form possible might save some companies some money, but it doesn't strike me as the best way to stay in good health. i'd call on health professionals to seriously rethink that. 

so, i don't really care if i can synthesize adenine or not - i'd rather get it from my diet, as much as i can, and save my amino acids for something else.

here's a more interesting question, to me: is your body actually able to absorb and use pre-formed adenine, or otherwise disassemble it from dietary dna? and, the answer is apparently yes, but we don't quite understand how, yet. 

this almost brand new (2020) paper here seems to suggest that rats cannot absorb adenine properly, but that the mechanism in rats is drastically different than in humans, so we shouldn't draw conclusions. i wonder if, perhaps, we have - and incorrectly.
 
this paper is from 2015 (relatively recently), and the idea i'm getting from it is that, while the science around the exact mechanism of nucleobase transport is still being worked out, it's understood at this point that substantive transport is in fact taking place, due to the inefficiency of de novo synthesis in the liver. that is: yes, we can create this on our own, but we actually mostly don't, we mostly use the adenine we get in our diets. and, that would seem to contradict the delisting of b4 as a vitamin, and put it in the same category as choline.
 
this even newer paper, from 2017, extrapolates the point further, indicating that active transport of salvaged adenine is, in fact, actually happening:
 
so, how much of this do i need, then?

well, technically none. and, that's probably still true. let's see how much i'm actually getting first and then work it out from there.

as before, my sources for adenine content in foods are here:

here's the data...

banana - 1.2*1.18*2 =  2.832 mg
strawberry - 0.5*.75 = 0.375 mg
avocado -  10.6*1.5 = 15.9 mg
kiwi - (19/21)*.5*.75 = 0.339 mg

the ratio of 19/21 was calculated by observing total purine content in kiwis & strawberries and assuming a roughly similar ratio of adenine in both sources:

ice cream - 0.9735 mg. 

i've recalculated the amount of adenine in ice cream based on the same algorithm i used to calculate orontic acid. there's essentially no purines in milk, but there is in both yogurt (1.4 g/100g) and cheese (2.7 g/100g). 

so, if it's 15% cream, (110 *.15) = 16.5 g. 1.4*.165 = .231.
& if it's 25% solids, 110*.25 = 27.5 g. 2.7*.275 = 0.7425.
.231 + .7425 = .9735.

flax seed - mg  
soy - 7.7*2.5 = 19.25 mg
yeast - .03*1646 = 49.38 mg
cereal - 
======================
89.0495 mg + flax + cereal

and, there should be quite a bit in the cereal, too.

so, you'll note that the yeast is a major source of b4, along with the other bs. 

.02*1646 = 32.92, so you're looking at 30+ mg right there.

the caasn talks about adenine in the form of nad+ supplements and suggests they come in 25-75 mg doses:

while i'm hoping to convert my dietary adenine into nad+ in the end, i don't know how much nad+ i can absorb v how much adenine i can absorb. i penciled in 25 mg (based on nothing), but the efficacy of that conversion factor is truly unknown.

i know i can absorb nad+ whole, at least:

let's keep calculating, first.

red peppers - 15.9*2 =  31.8 mg  [data taken from green peppers. the dna shouldn't change during ripening.]
cheese - 8.2*.6 =  4.92 mg
carrots - 0.7*1.1 = 0.77 mg
hemp - .10* =  mg
pasta - 4 mg [taken from whole wheat flour]
yeast -  .02*1646 = 32.92 mg
===============
74.41 + hemp

eggs -  2.24 mg

the data suggests eggs have no adenine, but that seems to be for raw eggs. i suspect that there is some small amount of recoverable adenine in cooked eggs, even if all of the data says there's 0 in "eggs". i found an article in a pakistani journal measuring 2.4 mg/100g in the cooked egg whites of indonesian hen eggs (ed: and 0 in egg yolks). the resulting calculation of 3.36 mg is low enough to pencil in as a rough estimate.

but, that calculation wasn't thought through well enough.

in 140 g of eggs, 66% should be whites. 

so, 2.4*(((2/3)*140)/100) = 2.24 mg

cheese - 8.2*.3 = 2.46 mg
bread - 12.2*.37 = 4.514 mg
yeast - .02*1646 = 32.92 mg
==================
42.134 + meat substitute + juice

coffee - 
soy -  7.7 mg
=====================
7.7 + coffee

overall:
89.0495+74.41+42.134+7.7 = 213.2935 + flax, cereal, hemp, soy meat, juice, coffee

that number is probably pushing 300.

if i assume that my body can deal with dna synthesis and repair on it's own, and every molecule of riboflavin and every molecule of niacin bind to a molecule of adenine in energy production & storage, i would need:

1.7 + 20 = 21.7 mg/day.

if i further assume i can only absorb a third of what i consume, i'd need three times that, which is

3*21.7 = 65.10

and, if i round that up to the nearest factor of 25, i get 75 - the high end for dietary supplements on the market.

in total, then:
89.0495/75 = 1.1873 = 118.5% [+flax, cereal]
74.41/75 = 99.21 = 99%    [+ hemp]
42.134/75 = 56.17 = 56% [+ soy meat, juice]
7.7/75 = 10.26 = 10% [+coffee]
===============
213.2935/75 = 284%

this molecule is water soluble and only appears to be stored in the cells it is being used by. if the liver plays any role in regulating dietary adenine or dietary nad+, that appears to be unclear, but unlikely, at this point in time. neither upper nor adequate intakes are known at this time.

so, i need to be crystal clear: these numbers are highly speculative. but, the importance of this molecule is as uncontroversial as it's requirements are unclear. now that it is clear that our bodies actively transport this molecule, it's importance in our diets should be re-evaluated and some dietary reference frame should be established.

for now, i'm aiming at 75 mg/meal - and am going to get it without trying.

b5 is next.

disclaimer:
i've gone to town with a few things - i'm not making up vitamins but rather filling things in. i mean, there's all these "missing vitamin names". what were they, exactly? it also gives me an excuse to work in a few things like choline that are hard to otherwise define as they are essential in some amount but not technically vitamins.

note that these numbers are scavenged and should be interpreted approximately. that's partly why i'm aiming to overshoot on most of it.

fruit bowl
(08:00)		 pasta salad bowl
(00:00)		 fried eggs
(16:00)		 coffee
ban
ana
2*
118 g		 straw
ber
ies
5-6
75 g		 avo
cado
2*
75 g		 kiwi
1
75 g		 soy
milk
250 ml		 cher
ry
ice
cre
am
200 ml		 nut.
ye
ast
 1
med
tsp
3
g		 fort
cer
eal
55 g		 grd
flax
seed
1
tbsp		 sum red
pep
per
1
200 g		 dur
um
wht
fet
100 g
+
h20		 med
ched
chse
60 g		 car
rot
1 
110 g		 hul
led
hemp
seed
10 g		 yog
dress
or
canola
oil
caesar
(for e)		 nut.
yeast
1
small
tsp
2
g		 sum fried
eggs
2*70g		 med
ched
cheese
30 g		 marg.
2 tbsp		 whole
wheat
bread
with
germ
+
flax  
(1
slice)
(37 g)		 nut.
yeast
1 
small
tsp
2
g		 juice
type
250
ml		 sum brew
coffee
700
ml		 soy
choc
100
ml		 sum total
raison 
d'etre		 b5,9
b16		 c
b5
b16		 b3,5,9
o-6
k,b16		 c
b5,9
k,b16		 a
d
bs		 satfat
a,b16
b5		 bs a
bs
e		 o-3
b5
b16
vit c
vit e		 b vit  vit a
fat
b12		 vit a 6:3 rat taste
6:3 rat		 b vit
vit a
chol
b vit		 vit a
fat
b12		 vit a
vit d
vit e		 6:3 rat b vit -
caf
 feine

a
(fat sol)
(900 μg rae)		 7.08
μg 		 .75
μg		 10.5
μg		 3
μg		 10
%		 13
%		 0 15
%		 0 40
r:38
c:2		 314 
μg		 0.02
μg 		 30
%		 918
μg		 0 - 0 167
r:30
c:137		 r:29
c:6.9
μg		 15
%		 10
%		 0 0- 55
r:54
c:1		 0 4
%
 4
r:4
c:0		 266
r:126
c:140
b1
thiamin
(1.2 mg)		 .074
mg		 .018
mg		 0.1
mg		 .02025
mg		 8
%		 .0528
mg		 155
%		 20
%		 .115
mg		 214.5
u:31.5		 .108
mg		 84
%		 .0174
mg		 .0726
mg		 .1275
mg		 - 103
%		214
u:27		 0.06
mg		 .0087
mg		 0 10.5
%		 103
%		 - 119
u: 5.5		 0.1
mg		 3
%		 11
u:8		 558.5
b2 [g, j]
riboflavin
(1.3 mg)		 .146
mg		 .0165
mg		 0.195
mg		 .01875
mg		 25
%		 .253
mg		 144
%		 24
%		 .011
mg		 242
u:49		 .17
mg		 41
%		 .2568
mg		 .0638
mg		 .0285
mg		 - 96
%		 177
u:40		 .684
mg		 .1284
mg		 0 3
%		 96
%		 - 161.5
u:62.5		 .54
mg		 10
%		 51.5
u:41.5		 633
b3
niacin
(16 mg)		 1.57
mg		 .2895
mg		 2.61
mg		 .25575
mg		 10
%		 .1276
mg		 65
%		 36
%		 .216
mg		 142.5
n:31.5
f:111
 1.958
mg		 66
%		 .0354
mg		 1.0813
mg		 0.92
mg		 - 43
%		 134
n:25
f:109		 .114
mg		 .0177
mg		 0 6.5
%		 43
%		 - 50.5
n:1
f:49.5		 1.36
mg		 4
%		 12.5
n:8.5
f:4		 339.5
n:66
f:273.5
b4*
adenine
(75 mg)		 2.832
mg		 0.375
mg		 15.9
mg		 0.339
mg		 19.25
mg		 .9735
mg		 49.38
mg		 ? ? 118.5 31.8
mg		 4.0
mg		 4.92
mg		 0.77
mg		 ? - 32.92
mg		 99 2.24
mg		 2.46
mf		 0 4.514
mg		 32.92
g		 - 56 ? 7.7
mg		 10 283.5
b5
pantothenic
acid
(5 mg)		 16 1.5 42 2 15 10 1.5 19 2 10910 8.5 5 4 1 - 1.5 30 42 2.5 0 5 1.5 - 51 40 4 44 234
b6
pyridoxine
(1.7 mg)		 44 2 19 2 6 1 88 25 2 189 24 7 2.5 5 3.5
88 130 12 1 0 3.5 88 - 104.50 2 2 423.5
b7 [h]
biotin
(35 μg)		 15 2.5 - ? 30 1 30 86 - 164.5 16.5 1 3 12 8 - 30 70.5 65 1.5 13 3 30 - 112.5? 12 12 359.5
b8*
inositol
(myo
or
lipid)
(1000 mg)		 20 10 - 102 25 5 10 - - 172 99.75 70.27 - - - - 10 - 6.3 - 16  50 10 - - - - - -
b9
[m, b11, r]
folic acid
(400 μg)		 12 4.5 30 6 6 1 23 34 2 118.5 19 71 3 3 3 - 23 122 18 1.5 0 5 23 - 47.54 2 6 294
b10*
pABA
(100 mg)		 ~0 ~0 - ~0 >0 ~0 - - - 0 0 - - - - - - - - - - - - - - - - - -
b12 [t]
(cyano)
cobalamin
(2.4 μg) 		 0 0 0 0 50 20 1250 0 195 0 0 8.5 0 0 20+ 125 133.5 33 4 0 0 125 - 162 0 20 20 490.5
b13*
orotic acid
(mg)		 ~0 ~0 - ~0 ~0 20 - - - 20 - - - - - - - - - - - - - - - - - - -
b14*
taurine
(mg)		 ~0 ~0 - ~0 ~0 2 - - - 2 - - - - - - - - - - - - - - - - - - -
b15*
pangamic
acid		 ~0 ~0 - ~0 0? ~0 - - - 0 - - - - - - - - - - - - - - - - - - -
b16*
choline
(fat sol)
(550 mg)		 4 1 4 1 11 5 1.5 2 1 30.5 2 2.5 2 1 - - 1.5 9 68 1 0 2 1.5 - 73.5 3 4.5 7.5 119.5
b20* [aka I]
l-carnitine
(25 mg)		 ~0 ~0 - ~0 ~0 5 - - - 5 - - - - - - - - - - - - - - - - - - -
c
(90 mg)		 34 74 25 117 4 0 0 25 ~0 279 350 0 0 7 0 - 0 357 0 0 0 0 0 100+ 100+ 0 0 0 736+
d
(fat sol)
(15 μg)		 0 0 0 0 45 0 0 6 0 51 0 0 2 0 0 20+ 0 2 12 1 30 0 0 - 43 0 18 18 114
e
(fat sol)
(15 mg)		 2 1.5 16 10 0 2 0 36 0 67.5 13 1 1 2 7 30+ 0 24 9 .5 20 1.5 0 30+ 31 0 0 0 122.5
f1*
linoleic
acid
omega-6
(g)
(17 mg)		 0.1086 0.09 2.534 0.187 1.5 .300 0 1.2 .414 6.3336 .0738 .540 .3462 .0828 2.87  - 0 3.9128 3.23 .1731 1.5 .5 0 - 5.4031 ~0 .8 .8 16.45
f2*
alpha
linolenic
acid
omega-3
(g)
(1.6 mg)		 0.0638 0.065 0.165 0.0319 0.2 .200 0 0.2 1.597 2.5227.041 .024 .219 .0014 .93 - 0 1.2154 .228 .1095 .5 .75 0- 1.5875 ~0 .12 .12 5.45
f1:f2
ratio		 - - - - - - - - - 2.51- - - - - 2:1 - 3.22 - - - - - - 3.40 - - - 3.02
k
(fat sol)
(138 μg)		 2 1 39 38 5 0 0 - - 85 10 1 1 12 0 - 0 24 9 .5 10 .5 0 - 20 0 2 2 131
q1*
coenzyme
q10 (mg)
(30 mg)		 0.272 0.075 - 0.0375 .625 .0308 - - - - - - - - - - - - - - - - - - - - - - -
q2*
pyrrolo
quinoline
 quinone
(mu-g)		 3.536 - - 2.025 .063 .2101 - - - - - - - - - - - - - - - - - - - - - - -
s*
salicylic
acid
(mg)		 ~0 ~1 - ~0.375 ~0 ~0 - - - - - - - - - - - - - - - - - - - - - - -
- - - -- - - - - - - - - - - - - - - - - - - - - - - - -

* not really.

complete requirements

fat soluble:
- a: 120% of pre-formed + 100% of convertible rae, total daily. 30% + pre-formed per meal.
- choline: 30% + per meal, 120% total
- d: 30% + per meal, 120% total
- e: 30% + per meal, 120% total
- k: 30% + per meal, should not exceed 100%/meal, >120% & <200% total

water soluble (bs & c):
- 300+% total w/ 100% for each meal
- b1: 125% w/each meal
- b2: 131% w/each meal
- b3: 125% w/each meal, but not more than 200% in fortified sources.
- b4: 75 mg w/each meal

incomplete requirements legend:
>300% without meeting 100%/meal
+75<=100% each meal    [=+200%<=300% total]
+50<=75% each meal   [=+100<=200% total] 
<=50% each meal    [<100% total]

specific brands used:
- so nice vanilla soy milk
- chapman's black cherry ice cream
- bulk barn nutritional yeast
- vector cereal

- black diamond brand medium cheddar cheese
- selection brand pasta [metro/food basics]
- bulk barn nutritional yeast

- irrestibles brand olive canola oil
- dempster's whole grain double flax bread
- black diamond brand medium cheddar cheese

- natura chocolate soy milk
- no specific brand or type of coffee

diet options:

daily:


2) pasta salad bowl:
- 100 g cooked pasta
- one large red pepper
- one large chopped carrot
- 60 g chopped medium cheddar cheese [12 slices]
- 10 g hulled hemp seeds
- yogurt dressing or canola oil caesar dressing
- 1 tsp nutritional yeast
- glass of pasta water 
+
- tomatoes
- flax seeds (ground!) (probably not) 
- spirulina 
- tahini  
- macademia nuts 
- croutons
- tomato powder 
- caesar dressing (very little b1, 35% e?, some a)
- one tbsp of imitation bacon bits (isoflavones, maybe_
- 5 g chopped crickets [5 crickets]  [b12]
- indoor farmed fish? <----b5, b12
- shittake mushrooms <------b5
- lemon (probably for phytonutrients) 
- garlic cloves (probably for phytonutrients)
- oregano & pepper (probably for phytonutrients)
- kalamata olives (probably not necessary for e) 
- microwaved/chopped broccoli (probably not, due to k and I3C)  <----but, b5
- broccoli leaves or kale or dandelion leaves? (probably not, due to I3C and k) 
- red clover (if locatable or foragable, for phytoestrogens)
- alfafa?

- need 65-85% b5, 50-70% b12

3) eggs:
- 2 jumbo fried eggs
- 1 slice of whole wheat bread (including the germ!) with flax
- 2 tbsp olive oil margarine
- 30 g sliced medium cheddar cheese [6 slices]
+
- salami (45 g) (25% b1, 8% b2, 12% b3, 5% b5, 11.5% b6, 0% b9, 20% b12)
- rice (100 g) (60% b1, 2% b2, 35% b3, 4% b5, 6% b6, 69% b9)
- soy meat (100% b1, 50-70% b2, 100% b3, 15% b5, 60% b6, 45% b9, 90% b12)
- indoor grown salmon? (50 g) (15% b1, 15% b2, 55% b3, 15% b5, 20% b6, 150% b12) <------can't find
- mushroom sauce (some supplemental b2,/b3/b6, substantive b5)
- + apple juice? (1 cup) (100% c)
- carrot juice (1 cup) (18% b1, 8% b2
- orange juice (1 cup) (15% b1, 4% b2, 5% b3, 5% b5, 5% b6, 19% b9, 207% c, added e?)
- cranberry juice (unsweetened. need added c, has e)
- tomato juice (likewise)

- need (85 b1, 50 b2, 95 b3, 75 b5, 85 b6, 75 b9, 65 b12)


==========

the list of everything i need to get.

added are green

13 vitamins:
1) A
2) B1 (thiamine)
3) B2 (riboflavin)
4) B3 (niacin)
5) B5 (pantothenic acid)
6) B6 (pyridoxine)
7) B7 (biotin)
8) B9 (folic acid)
9) B12 (cyano-cobolamin)
10)  C
11) D
12) E
13) K

15 amino acids:
1) histidine
2) isoleucine
3) leucine
4) lysine
5) methionine
6) phenylalanine
7) threonine
8) tryptophan
9) valine
10) arginine
11) cysteine
12) glycine
13) glutamine
14) proline
15) tyrosine
+ measure 6 non-essential

4 fatty acids:
1) linoleic acid
2) ala
3) dha
4) epa

23 minerals:
1) calcium
2) phosphorus
3) potassium
4) sulfur
5) sodium
6) chlorine
7) magnesium
8) iron
9) zinc
10) copper
11) manganese
12) iodine
13) selenium
14) molybdenum
15) chromium
16) fluoride
17) bromine
18) cobalt
19) tin
20) vanadium
21) silicon
22) boron
23) nickel
24) lead?

carotenoids (not including pro-vitamin a)
1) lutein
2) zeaxanthin
3) lycopene
4) phytofluene
5) phytoene
6) astaxanthin
7) capsanthin
8) canthaxanthin
9) cryptoxanthin

chlorophyll:
1) chlorophyll a
2) chlorophyll b

other molecules required for proper metabolic functions:
1) choline (cannot synthesize properly)
2) coQ10
3) lipoic acid
4) glutathione precursors
5) ergothioneine  (cannot synthesize)   <-----mushrooms
6) pyrroloquinoline quinone (PQQ) (cannot synthesize)   <-----kiwis
7) queuine  (cannot synthesize)    <-----cheese [made in stomach by bacteria]
8) taurine (cannot synthesize properly) <----cheese
9) betaine (more than a choline precursor?)

glucose:
i'm more concerned about diabetes than weight gain, so...
the glycemic index is:
running total...

fiber:
i don't need many different types, i just need some. i'm not worrying about this.

& water

also, let's measure flavonoids:

anthocyanidins:
1) pelargonidin
2) delphinidin
3) cyanidin
4) malvinidin
5) peonidin
6) petunidin
7) rosinidin

flavonols:
1) isorhamnetin
2) kaempferol
3) myricetin
4) quercetin
5) fisetin
6) kaempferide

flavones:
1) luteolin
2) apigenin
3) techtochrysin
4) baicalein (to avoid!)
5) norwogonin
6) wogonin
7) nobiletin

flavanones:
1) eriodictyol
2) hesperetin
3) naringenin
4) hesperidin
5) isosakuranetin
6) pinocembrin
7) sterubin

isoflavones:
1) daidzein
2) genistein
3) glycitein
4) biochanin A
5) formononetin

i should try to measure some further phytoestrogens:
1) matairesinol
2) secoisolariciresinol
3) pinoresinol
4) lariciresinol
5) coumestrol

& finally, let's also measure:
1) saponins
2) ursolic acid (& precursors)
3) cafestol
4) resveratrol
5) ellagic acid
6) coumarin
7) tyrosol
8) hydroxytyrosol
9) oleocanthal
10) oleuropein
11) gingerol
12) phytic acid
at
Location: