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1. Choline in Eggs Reduces Inflammation
2. Naturally Occurring Anti-fungals in Food
3. What is a B12 deficiency capable of creating?
4. B12 Where you can get it

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Choline in Eggs Reduces Inflammation

Choline is a crucial nutrient for healthy fetal development and the function of your brain, nervous system, mitochondria and cardiovascular system. It also plays a role in metabolism and DNA synthesis
According to recent research, eggs, which are rich in choline, have anti-inflammatory activity and can be particularly useful in those with insulin resistance and/or metabolic syndrome
A small amount of choline is produced by your liver. The rest must be supplied through your diet. The recommended adequate intake for choline is about 550 milligrams a day, but many get nowhere near this amount. Some estimates suggest 90% of the U.S. population is deficient in choline
Studies have linked higher choline intake to a range of benefits, including a decreased risk for heart disease, a 24% decreased risk for breast cancer, and the prevention of nonalcoholic fatty liver disease (NAFLD)
NAFLD is the most common form of liver disease in the U.S., and prevalence has skyrocketed among children in recent years. Choline deficiency may be driving factor in this trend because if you don’t have enough choline, any dietary fat, and any food the liver can turn into fat, such as refined sugar and ethanol (alcohol), will promote the accumulation of liver fat

Choline, found in ample amounts in organic, pastured egg yolks, was first discovered in 1862.1 It was officially recognized as an essential nutrient for human health by the Institute of Medicine in 1998.2 Since then, we’ve learned that choline has a long list of health benefits. For example, it’s required for:

Healthy fetal development3

Optimal brain function, memory and cognition

Nervous system health — Choline is necessary for making acetylcholine, a neurotransmitter involved in healthy muscle, heart and memory performance

Cell structure — Choline is needed for the synthesis of phosphatidylcholine, better known as lecithin, which is required for the composition of cell membranes

Mitochondrial function4

Metabolism (energy production)

DNA synthesis

Methylation reactions5

Cardiovascular health

Liver health, as choline is needed to carry cholesterol from your liver a choline deficiency could result in excess fat and cholesterol buildup6

Eggs Lower Inflammation and Insulin Resistance
Research published in 2020 also concluded that choline has anti-inflammatory activity and can be particularly useful in those with insulin resistance and/or metabolic syndrome. And, while a choline supplement was good in this regard, eggs were far better. As reported by the authors:7

“Metabolic syndrome (MetS) is characterized by low-grade inflammation and insulin resistance, which increase the risk of heart disease. Eggs have numerous nutrients including choline, carotenoids, and fat-soluble vitamins that may protect against these conditions. Egg phosphatidylcholine (PC) is a major contributor of dietary choline in the American diet.

In this study, we evaluated the effect of two sources of choline, whole eggs (a source of PC) and a choline supplement (choline bitartrate, CB), on plasma lipids, glucose, insulin resistance, and inflammatory biomarkers.”

Twenty-three subjects diagnosed with metabolic syndrome were included in the study. After a two-week washout period with no choline intake, participants were randomly allocated to consume either three eggs per day or 400 mg of choline bitartrate per day for four weeks.

Egg Yolks Are a Superfood

I believe egg yolks are one of the two most nutrient-dense foods in existence. The other is organ meats. I eat three raw eggs yolk, twice a day, for a total of six a day, and getting enough choline is one of the reasons why I do this. However, I separate the yolks from the whites and only eat one egg white a day. The egg white is cooked because of the avidin that it contains that binds to biotin if it is uncooked. I throw in the five other egg whites in the pressure cooker and feed them back to the chickens.

The reason for this is because egg whites are very high in tryptophan, a precursor to serotonin, which you want to seriously limit because of serotonin’s damaging effects on your body. I explained more details in “What You Need to Know About Estrogen and Serotonin.” The yolk is where most of the essential nutrients are, including the healthy fats.

The caveat here is that you need to be mindful of where you get your eggs from, as the nutritional quality of the eggs is dependent on the diet of the chickens. The egg yolks of eggs from confined animal feeding operations (CAFOs) can be relatively high in linoleic acid (LA), if you eat more than four a day.

The reason I’m comfortable eating half a dozen egg yolks a day is because I feed my chickens a special diet resulting in the egg yolks having 75% lower linoleic acid (LA) content than conventional eggs.

It is best to limit your intake of LA to below 5 grams (5,000 mg) per day. Sadly, virtually all chicken eggs in the U.S. will put you over 5 grams per day if you are eating six per day like I am. This is because virtually all chickens are fed grains that high in LA. This is true even for pasture-raised organic chickens.

Choline Helps Prevent Neurodegenerative Diseases
Choline also helps protect against neurodegenerative brain diseases such as Alzheimer's, by:

Reducing your homocysteine level, an amino acid shown to cause neurodegeneration and is involved in the formation of amyloid plaques, two hallmarks of Alzheimer’s. Choline converts homocysteine into methionine, which has beneficial effects.
Inhibiting microglia activation — Microglia cells clear debris from your brain, and while this is a crucial function, in Alzheimer’s the microglia have a tendency to become overactivated, causing inflammation in the brain that can result in the death of neurons. By reducing activation of microglia, choline can help protect Alzheimer’s patients from further brain damage.
Interestingly, animal research17 has also shown that high choline intake during the prenatal period helps prevent neurodegenerative diseases in the offspring. In other words, it has multigenerational effects. This is all the more reason for pregnant women to make sure they’re getting enough choline.

Most People Need More Choline

Most People Need More Choline
Although a small amount of choline is produced by your liver,18 the rest must be supplied through your diet. The recommended “adequate intake” for choline is about 550 milligrams a day,19 but many get nowhere near this amount. My daily six eggs provide me with about 800 mg of choline.

In fact, estimates suggest 90% of the U.S. population may be deficient in choline.20 Some of the symptoms associated with low levels include memory problems, lethargy and persistent brain fog. People who are at particularly high risk for deficiency include:

Pregnant mothers — Choline is required for proper neural tube closure,21 brain development and healthy vision.22 Research shows mothers who get sufficient choline impart lifelong memory enhancement to their child due to changes in the development of the hippocampus (memory center) of the child’s brain.23 Choline deficiency also raises your risk of premature birth, low birth weight and preeclampsia.
Athletes — Endurance exercise deplete choline, and supplementation before severe physical stress has several advantageous effects.24,25 Choline supplementation may also reduce body mass without side effects.26

Vegans — This demographic is at increased risk for deficiency as they avoid several of the most choline-rich foods, eggs, organ meats and beef in particular.28
Also, keep in mind that requirements can vary widely, depending on your overall diet, age, ethnicity and genetic makeup. As noted in one paper,29 “People with one of several very common genetic polymorphisms in the genes of choline metabolism are more likely to develop hepatic dysfunction when deprived of choline.”

Another study30 found that in some men, 550 mg of choline per day was insufficient as they still developed organ dysfunction. Postmenopausal women were also more prone to develop signs of organ dysfunction than premenopausal women when deprived of adequate amounts of choline for just under six weeks.

If you already have NAFLD, you’d be wise to pay careful attention to choline as well. A study on the severity of NAFLD found that low choline intake significantly increased symptoms, including fibrosis (the thickening and scarring of connective tissue).31

The tolerable upper intake level for choline is 3.5 grams (3,500 mg) per day. Side effects of excessive choline include low blood pressure, sweating, diarrhea, and a fishy body odor.32

Healthy Choline Sources

A single egg yolk contains about 125 mg of choline,33 or about 23% of your daily requirement, making it one of the best choline sources in the American diet. Only grass fed beef liver beats it, with 430 mg of choline per 100-gram serving.34 Other good sources of choline include:35

Chicken liver, 247 mg per 3 ounces

Wild-caught salmon, 187 mg per 3 ounces

Shitake mushrooms, 58 mg per one-half cup

Chicken, 56 mg per 3 ounce

Beef (grass-fed strip steak), 55 mg per 3 ounce

Wheat germ, 51 mg per ounce

Raw milk, 38 mg per 8 ounce

Brussels sprouts, 32 mg per one-half cup

Krill oil36

Naturally Occurring Anti-fungals in Food

Several naturally occurring nutrients found in various foods have been recognized for their potential anti-fungal properties. Incorporating these nutrients into your diet may help support your body’s defense against fungal infections. Here are some examples of naturally occurring anti-fungals in food:

1. Sulfuric Compounds

Sulfur-containing compounds in vegetables, particularly cruciferous vegetables, have been studied for their potential antimicrobial and anti-fungal properties. While research is ongoing, some sulfur compounds that are thought to have antimicrobial and anti-fungal effects include:

Isothiocyanates – These are sulfur-containing compounds found in cruciferous vegetables such as broccoli, cauliflower, cabbage, and Brussels sprouts. Isothiocyanates are released when these vegetables are chopped or chewed.

Sulfides and Sulfoxides – These compounds are present in garlic, onions, leeks, and shallots. While they contribute to the pungent aroma of these vegetables, they also possess potential antimicrobial properties that could extend to anti-fungal activity.

Thiosulfinates – Another group of sulfur compounds found in garlic, thiosulfinates are known for their potential health-promoting properties.

2. Allicin

Garlic contains allicin, an allyl sulfides compound with potent anti-fungal properties. It can inhibit the growth of various fungi, including Candida species. Allyl sulfides in garlic and onions are known for their strong odors. These compounds, particularly allicin in garlic, are associated with various health benefits, including potential anti-fungal effects.

3. Caprylic Acid & Lauric Acid

Coconut oil contains caprylic acid and lauric acid, both of which have anti-fungal properties. Lauric acid, in particular, has been shown to be effective against Candida albicans, a common fungal pathogen.

4. Carvacrol & Thymol

Oregano oil contains compounds such as carvacrol and thymol, which exhibit strong anti-fungal properties. They can disrupt the cell membranes of fungi and inhibit their growth.

5. Gingerol

Ginger contains gingerol, a bioactive compound with potential anti-fungal effects. While research is ongoing, ginger’s anti-fungal properties could offer some benefits.

6. Curcumin

Curcumin, the active compound in turmeric, has been studied for its anti-fungal properties. It may help inhibit the growth of various fungi and could be a useful dietary addition.

7. Acetic Acid & Malic Acid

Apple cider vinegar has been traditionally used as a remedy for various ailments, including fungal infections. It contains acetic acid, which may help create an unfavorable environment for fungal growth.

8. Pau d’Arco Tea

Pau d’arco is a type of tree bark that has been used in traditional medicine for its potential anti-fungal properties. Drinking pau d’arco tea is thought to provide anti-fungal benefits.

9. Probiotics

While not exactly a nutrient, yogurt and other probiotic-rich foods contain beneficial bacteria that can help maintain a healthy balance of gut microflora, potentially reducing the risk of fungal overgrowth.

10. Quercetin

Onions contain compounds like allicin and quercetin, which possess anti-fungal properties.

What is a B12 deficiency capable of creating?

Hey, It's Dr. Martin here

Here is the dreaded check engine light analogy. The problem with your car's check engine light indicator is that when it's on you have no idea what the issue is.

It could be a minor problem — you forgot to tighten the fuel cap after filling (I may or may not have done this in the past) or it could be a significant issue — like the transmission is breaking.

The only way to know what's causing the check engine light to turn on is to take your car to a mechanic so he can plug a device into your vehicle and get a diagnosis of the problem.

Well…your body kinda works the same way. You have many check engine lights. One common check engine light in people is fatigue.

It's not normal to have low energy especially to the point of fatigue. Low energy is one way your body tells you something is going on
.
But the problem with low energy like the check engine light is that many things can cause low energy. So when someone struggles with low energy it can be FRUSTRATING because, most of the time, doctors can't find anything wrong.

Now B 12 deficiency acts like a check engine light as well. because B12 is a critical vitamin that affects EVERY system in your body… When someone is low in B12 They can get a bunch of "weird" symptoms or check engine lights.

Here are a few "warning" signs of low B12:

• Heart palpitations
• Shortness of breath
• Lump in your throat
• FATIGUE
• Depression
• Anxiety
• Feeling faint
• Tinnitus
• Muscle spasms and twitches
• Confusion and Dementia
• Dizziness
• Numbness, tingling, or burning sensations

Read that list again. Every system in your body is at risk if you don't get enough B12. As you can see it can be HARD for a doctor who doesn't understand B12 to figure out what's going on with a patient who is tired, dizzy, and complains of numbness and tingling, for example. This is why I talk so much about Vitamin B12.

I know there are a lot of possible symptoms associated with low B12 but I'd like to highlight three of them.

FATIGUE

B12 is often called the "energy vitamin." It's impossible to have energy if you don't have enough red blood cells. And you can't make red blood cells without B12. If you're not getting enough daily B12, you'll be tired.

BRAIN HEALTH

1 in 3 seniors dies with Alzheimer's or dementia. They kill more people than breast cancer and prostate cancer combined. Yet doctors rarely, if ever, worry about low B12 and brain health.

Research shows chronic low levels of vitamin B12 can cause your brain to shrink. Low B12 literally causes your brain to rot and wither. This puts you at risk for severe brain issues as you age.

NERVE PAIN OR NEUROPATHY

All your nerves are protected by an outer layer called "myelin sheath." Without protection from the myelin sheath — your nerves can't function. When you don't get enough B12, your myelin sheaths don't work correctly, causing you nerve problems.

MILD B12 deficiency can lead to neuropathy (pain, numbness, tingling) of your hands and feet.

Fatigue, brain fog, and nerve pain are three more common symptoms of low B12 but as I mentioned earlier

Low B12 affects every part of your body.

Here's the million-dollar question: If B12 is critical to health, why are millions of people suffering from symptoms of low B12?
Even in my clinic…a substantial majority of people were deficient in B12.

Well…there are 3 reasons.

1. Gut
2. Medications
3. Not getting enough in their diet

GUT

The #1 reason so many people are low in B12 is their gut. Vitamin B12 has a unique way it needs to be absorbed into your body… The acid in your stomach breaks down vitamin B12 in its free form And THEN… Vitamin B12 must combine with a protein in your stomach called intrinsic factor.

You consume B12; it's broken down into its free form and then combined with intrinsic factor so that it can be absorbed by your body.

If ANY of those steps aren't working correctly — you CAN'T ABSORB B12. Since millions of people have digestive issues from bloating, indigestion, gas, heartburn, or low stomach acid millions of people can't properly absorb B12.

MEDICATIONS

Many of the most prescribed and over-the-counter drugs directly cause low Vitamin B12. Antacid medications (indigestion, heartburn, bloating, etc) are the biggest culprits.

But other common meds like Metformin (Metabolic syndrome, diabetes), s H2 Blockers(Zantac, Pepcid, etc.), Antibiotics, and many NSAIDs (anti-inflammatory)…

All lower your B12.

DIET

Let's face it "Experts" and doctors have done a good job scaring people away from red meat. And sadly that has led to an epidemic of low B12. Red meat is the best source of vitamin B12.

P.S. HOW TO FIX LOW B12

Many companies use nutrient forms that aren't easily absorbed by the body. It's like the gasoline found in coal. Sure, every lump of coal technically contains gasoline — but you can't just use coal to fuel your car. The gas is there but not in a form your vehicle can use.

Many supplements may boast a wide range of nutrients. Still, if those nutrients aren't in a form your body can absorb and use, they're as helpful as coal in a gas tank, and you end up with expensive urine.

The SAME IS TRUE OF B12.

99% of supplement companies use a cheap form of vitamin B12 called cyanocobalamin. Cyanocobalamin is FAKE. It doesn't exist in nature. It's a lab creation. And worst of all cyanocobalamin doesn't work.

If you're low in B12, it's time to boost your levels to feel fantastic again. The correct form of B12 is methylcobalamine. Make sure that is what you get in your supplements.

B12 Where you can get it

Do you have neuropathy? - Nerve Support with Benfotiamine

Read more about B12 source natural and has the Methylcobalamine in it.

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