Frequently Asked Questions

CoQ10 is found naturally in many foods. Fatty fish like salmon, mackerel, and sardines are among the richest sources. Organ meats, particularly beef heart, contain significant amounts. Vegetables such as spinach, broccoli, and Brussels sprouts provide CoQ10, as do nuts, seeds, and whole grains. The amount varies based on food source and preparation method.

Iron is essential for producing hemoglobin, the protein in red blood cells that carries oxygen throughout the body. This oxygen transport is fundamental for all cellular functions and physical performance. Iron also plays roles in energy metabolism and immune function. The body maintains iron stores and recycles it efficiently, but regular dietary intake is necessary to maintain adequate levels.

Complex carbohydrates are starches and fibers composed of long chains of glucose molecules. They are found in whole grains, legumes, and vegetables. Unlike simple sugars, complex carbs are digested slowly, providing sustained energy and helping maintain stable blood glucose levels. They also contain fiber and various micronutrients, making them nutritionally superior to refined carbohydrates.

Electrolytes are minerals including sodium, potassium, magnesium, and calcium that carry electrical charges in the body. They regulate fluid balance, support muscle contractions, and enable nerve signaling. Proper electrolyte balance is essential for normal physiological function. Natural food sources like fruits, vegetables, and minerals can maintain healthy electrolyte status without requiring supplementation.

B vitamins function as coenzymes, meaning they help enzymes convert food into usable energy. B1 supports carbohydrate metabolism, B2 is essential for energy production in cells, B3 aids DNA repair and energy metabolism, and B6 and B12 support amino acid processing and nervous system function. All B vitamins work together to optimize the conversion of nutrients into cellular energy.

Antioxidants are compounds that help protect cells from oxidative stress by neutralizing excess free radicals. During normal metabolism, the body produces free radicals as byproducts. While some free radicals are necessary, excess levels can damage cells. Antioxidants from plant foods help maintain the balance. Natural sources include berries, dark chocolate, vegetables, nuts, and many other plant-based foods.

Magnesium is an essential mineral that supports muscle function, energy production, protein synthesis, and nervous system function. It acts as a cofactor for over 300 enzymatic reactions in the body. Natural sources include nuts, seeds, leafy green vegetables, whole grains, legumes, and other plant-based foods. Adequate dietary intake is important for maintaining normal physiological function.

Omega-3 fatty acids are essential polyunsaturated fats that support cardiovascular function, reduce inflammation, and contribute to brain health. The body cannot produce them, so dietary intake is necessary. Fatty fish like salmon, mackerel, and tuna are rich sources, as are certain seeds and plant oils. These fats are incorporated into cell membranes and support various metabolic processes.

Heme iron comes from animal sources like meat, fish, and poultry and is absorbed more efficiently by the body, with absorption rates around 15-35%. Non-heme iron comes from plant sources like legumes, vegetables, and fortified cereals but has lower absorption rates, typically 2-20%. Consuming vitamin C with non-heme iron sources can enhance absorption. Both types contribute to overall iron intake.

Vitamin E is a fat-soluble antioxidant that protects cells from oxidative damage and supports immune function. Natural sources include nuts, seeds, vegetable oils, leafy green vegetables, and whole grains. Unlike some nutrients that are lost with heat, vitamin E is relatively stable in cooked foods. A varied diet including these food sources typically provides adequate vitamin E intake.

Folates (vitamin B9) work alongside other B vitamins to support amino acid metabolism, DNA synthesis, and cell division. They are essential for energy production and nervous system function. Natural sources include leafy greens, legumes, asparagus, and fortified grains. Adequate folate intake is particularly important during periods of growth and intensive physical activity.

Vitamins are organic compounds produced by plants or animals that are essential for life, while minerals are inorganic substances from soil and water. Vitamins can be water-soluble or fat-soluble, and some can be destroyed by heat. Minerals retain their chemical structure regardless of processing. Both are essential for proper physiological function, and both are obtained from natural food sources. Your body requires adequate amounts of both.