SUPPLEMENTATION: Part 6 of 7

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VITAMIN B-12

For those who only consume plant foods ("vegans") or those who have a hard time absorbing B-12 (generally, the older we get, the harder it is), taking a B-12 supplement is highly recommended by many medical practitioners and health organizations. B-12 is one of many B vitamins, but it is the only one not provided in plant foods. It is made by a bacteria that lives in many places, including dirt and animal intestines. For animals, B-12 stores up in their bodies; hence, if you eat another animal's body, you consume B-12 too. Humans also have this special bacteria living inside us, but we don't get enough B-12 from them. Since plants tend to have the dirt washed off them, if you only eat plants you will not get adequate B-12. If you are not sure about your own B-12 status, you can get a blood test done at a doctor's office; ask specifically for them to check your B-12 level. If you believe you could benefit from supplementing it, B-12 supplements are easy to find and painless to take.

SUPPLEMENTATION: Part 1 of 7 SUPPLEMENTATION: Part 2 of 7 SUPPLEMENTATION: Part 3 of 7 SUPPLEMENTATION: Part 4 of 7 SUPPLEMENTATION: Part 5 of 7

For more on the Author, Sebastian Grubb, visit his ‘Movers’ page!

SUPPLEMENTATION: Part 5 of 7

VITAMIN D DETAILS

Vitamin D is required by the body to absorb and utilize calcium. Without enough Vitamin D in the body, one will not be able to keep one's bones strong by maintaining their calcium balance. Vitamin D is available to us in three forms: synthesis via sun-exposure on one's skin, consuming certain foods, and supplementation/fortification. Most whole foods that contain Vitamin D are not otherwise the more nutritious of foods (e.g. cow liver, fish liver, cheese, and egg yolks). Hence most experts recommend obtaining adequate Vitamin D via the other two methods. Supplementation is relatively easy to do and is recommended for many categories of people: those living far away from the equator, the elderly, those with known difficulty in synthesizing Vitamin D via the skin, those living in a wintry climate, those who remain indoors, those with dark skin who get little sun exposure, and those who always cover themselves completely with clothes or sunscreen. Aside from people living on or near the equator, most people will for some part of the year be helped by Vitamin D supplementation. Near the equator and elsewhere in summer, most people can get enough Vitamin D by exposing the skin of their arms and face to sunlight for 15-20 minutes. For those with darker complexion, more time is required. Far from the equator or when it is no longer summer (i.e. the sun remains within 45 degrees of the horizon), consumption of foods fortified with Vitamin D or supplementation of this nutrient is recommended. It is of course possible to get too much of a good thing, so please check with a physician about your daily recommended intake (400-800 IUs is typical).

SUPPLEMENTATION: Part 1 of 7 SUPPLEMENTATION: Part 2 of 7 SUPPLEMENTATION: Part 3 of 7 SUPPLEMENTATION: Part 4 of 7 SUPPLEMENTATION: Part 6 of 7

For more on the Author, Sebastian Grubb, visit his ‘Movers’ page!