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John Constas Profile picture
@JohnConstas
Jul 14, 2022 • 5 tweets • 2 min read • Read on X
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Vitamin Cheat Sheet

Vitamin B2 + B3 = energy
Vitamin B7 = hair and nails
Vitamin B12 = blood health
Folate = supports liver detox
Vitamin C = master antioxidant
Vitamin B1 = metabolism/stress
Vitamin A = eye + liver + immunity
Vitamin B5 + B6 = neurotransmitters
Vitamin Cheat Sheet 2

Vitamin D = immunity & sex hormones
Vitamin E = antioxidant
Vitamin K2 = arteries & bone health
Mineral Cheat Sheet

Chromium = blood sugar
Iron = oxygen transporter
Copper = iron metabolism
Iodine = thyroid hormones
Magnesium = sleep/anxiety
Manganese = sugar metabolism
Selenium = mitochondria (energy)
Zinc = immunity/testosterone/skin
Calcium + Phosphorus = Bone health
Minerals Cheat Sheet 2

Boron = hormones/metabolism
Potassium/Sodium = heart health
Molybdenum = iron metabolism/Detox
BONUS nutrients

Inositol = brain health
Alpha-Lipoic Acid = antioxidant
Carnitine + CoQ10 = mitochondrial energy
Choline = acetylcholine (memory & muscle movement)

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More from @JohnConstas

John Constas Profile picture
Aug 9
Your Liver: The unsung hero you should know about

THREAD Image
Imagine your liver as your body’s primary filtration system

It works to make sure you safely break down & eliminate various toxins found in your environment/food

Common toxins include:

Medications
Alcohol
Pesticides/insecticides
Drugs
Viruses/bacteria/parasites
Recent reports show that Americans carry more than 219 toxic compounds in their body

Low-level accumulation of these toxins cause various health concerns like obesity, inflammation & cancer

This is why keeping liver function optimal is extremely important for your wellbeing
Read 24 tweets
John Constas Profile picture
Feb 9
Gut Health Myths Debunked

Have you ever heard something about gut health & wondered if it's true?

Well, you're not alone

There are lots of myths out there that can be confusing

I'm going to dig into some of the common ones I hear & find out what's really true

THREADImage
Myth 1: Eating Probiotic Foods Is the Only Way to Improve Gut Health

Everyone thinks that consuming probiotic foods like yogurt & sauerkraut is the sole method for enhancing gut health

While these foods are beneficial

They're not the only way to support a healthy microbiome
Gut health is influenced by a variety of factors:

Overall diet
Stress levels
Sleep patterns
Environmental Toxins

Just to name a few

You need to diversify your approach if you want to get better
Read 21 tweets
John Constas Profile picture
Jul 31, 2023
Mushrooms: the (not so) secret medicines pharma doesn't want you to know about

THREAD Image
Mushrooms are a marvel of nature
Their medicinal use dates back to 4000 years ago

The ancient Egyptians, Greeks, Chinese and Aztecs all describe consuming them for their unique healing properties Image
Mushrooms aren’t only healing tools

They’ve become a favorite of chefs worldwide for their ability to elevate flavors

From earthy to umami

They're a staple in many kitchens Image
Read 24 tweets
John Constas Profile picture
Jul 13, 2023
Fulvic Acid: The fountain of youth your doctor never told you about

THREAD Image
Fulvic acid is a marvel of nature

For over 3000 years

Ayurvedic medicine has enjoyed its rejuvenating & anti-aging properties

Mainly in the form of Shilajit

A therapeutic mountain resin often called “the destroyer of weakness” Image
Fulvic acid enhances your biology in many ways including:

Cognition

Immunity

Energy

Vitality

It’s a super-nutrient that deserves your attention
Read 25 tweets
John Constas Profile picture
Jun 16, 2023
Unveiling the Vagus Nerve: Your Brain's Secret Superhighway to Optimal Health

THREAD Image
Your nervous system is made up of over 100 billion nerve cells
The vagus nerve is one of the longest branches that these nerves use to communicate

It’s made up of two parts :

Left
Right

Each of these branch off to innervate various parts of your body Image
Your vagus nerve is a bidirectional superhighway

It allows your brain to communicate with your body

And vice versa

80-90% of your vagus nerve’s function is to convey sensory information

The rest controls the autopilot functions that keep you alive
Read 25 tweets
John Constas Profile picture
Jun 15, 2023
Sick Mitochondria = Messed up hormones

Sick Mitochondria = Weak immune system

Sick Mitochondria = Horrible digestion

Sick Mitochondria = Chronic fatigue

Sick Mitochondria = More stress

Mitochondria are your life force

Yet

Nobody ever teaches you how to keep them optimal
Mitochondrial dysfunction is what ends up killing you if it isn't addressed

Common sources of mitochondrial damage include:

Pesticides/Herbicides
Radioactive Elements
Heavy Metals
Medications
Parasites
Viruses
Mold
If you want to strengthen your mitochondria, do the following:

Fasting
Daily Exercise
Deep Breathing
Prioritize your sleep
Sunlight/Red+IR light
Eat local and organic foods
Supplement Fulvic Acid/Acetyl L Carnitine/Alpha Lipoic Acid/Magnesium Acetyl Taurate
Read 4 tweets

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