1. Vitamin B12 is vital for supporting normal carbohydrate metabolism and energy production, as well as hemoglobin production within red blood cells.
2.Vitamin B12 is water-soluble, meaning it is not stored in the body and must constantly be replenished.
The current recommendations call for the consumption of 2 grams of omega-3s (and some researchers say you should consume upwards of 4 grams per day) – it doesn’t sound like a lot, but chances are you’re not getting enough! Here are 3 quick ways to add some omega-3 EFAs to your day:
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Winter is in full swing, so now is a great time to talk about the importance of vitamin D. Why? Because vitamin D is typically absorbed through exposure to sunlight, something that’s hard to come by when you’re bundled from head to toe and the forecast calls for freezing rain.
What is vitamin D?
Vitamin D is actually considered a vitamin and a prohormone, because it exists within the body but must be synthesized and metabolized into its biologically active form.
Why do I need vitamin D?
This fat-soluble vitamin is vital to health and may support maintenance of healthy bones and teeth, cellular function and proper functioning of the immune and nervous systems. Vitamin D is also crucial for the proper absorption of calcium and phosphorus, essential nutrients for bone health.
Am I deficient in vitamin D?
Although it seems easy enough to acquire vitamin D through exposure to sunlight, the truth is that a majority of Americans – as many as 50% – may be deficient. Vitamin D deficiency may negatively affect many different areas of health, including cardiovascular function, bone density, mood and skin. If you suspect you may be deficient, have your vitamin D levels checked by a licensed healthcare provider.
Where can I get vitamin D?
Sunlight: When sunlight touches your skin, it causes a reaction that leads to the production of vitamin D. You need 15-20 minutes of direct (mid-day) sun exposure on your arms, shoulders and chest for your body to produce enough of this vitamin. For those living in Northern climates (north of San Francisco in the west or Richmond in the east), the sun’s rays may not be strong enough in the fall and winter to provide an adequate source of vitamin D.
Food: Dietary sources of vitamin D include fatty fish, oysters, dairy products, eggs, fortified foods (cereals, milk alternatives, etc.) and cod liver oil. It can be difficult to obtain enough vitamin D through food alone.
Supplements: Vitamin D supplements offer a convenient way to make sure you’re getting enough of this essential nutrient. Look for vitamin D3, as this is the same form that’s produced by your body in response to sunlight. But remember – vitamin D is fat-soluble, so make the most of your vitamin D supplement by taking it with food, preferably a meal that contains healthy fats or oils. As with any supplement, check with your doctor before taking vitamin D.
Even if you eat well and are diligent about taking your vitamins, you may not be getting an adequate amount of certain nutrients, thanks to several factors that interfere with their absorption. Read on to find out what you can do to ensure you’re getting the nutrients you need.
1. Prescription drugs: Certain medications can bind with nutrients and inhibit their absorption. For example, acid-reducing drugs can impact the absorption of vitamin B-12, while antibiotics can destroy “good” bacteria in the digestive system that play a role in the digestion and absorption of vitamins and minerals. On the other hand, some nutrient-rich foods and dietary supplements can interfere with the effectiveness of medications. Before you take any medication or supplement, talk to your doctor or a healthcare professional to discuss possible interactions and what steps you can take to ensure your body is effectively obtaining and absorbing important nutrients.
2. Age: As you age, your body becomes less efficient at extracting and absorbing nutrients from the foods you eat and the supplements you take. Eating more nutrient-dense foods, such as richly colored fruits and vegetables, can help. You should regularly visit your doctor to have your vitamin levels tested, so you can address any specific deficiencies if necessary.
3. Alcohol: Alcohol affects the absorption of nutrients in a number of ways. Alcohol may encourage the swift breakdown of pills and capsules before they reach the small intestine where absorption occurs. It can also interfere with normal digestion by damaging cells in the stomach and intestine, and interfering with the release of important digestive enzymes. Alcohol also acts as a diuretic, which promotes excretion of stored minerals such as calcium and magnesium. Reduce alcohol’s negative impact on nutrient absorption by avoiding it within four hours of taking supplements.
4. Caffeine: Similar to alcohol, caffeine can promote excretion of vitamins and minerals. In excessive amounts, tannins (a type of plant compound) found in caffeine can also inhibit the absorption of calcium, iron, magnesium and B-vitamins. Limit your consumption of caffeine to 1 or 2 cups of coffee or tea per day, between meals.
5. Stress: The constant stresses of daily life can take a toll on your body, depleting nutrient stores and altering your body’s digestive efficiency. If you’re feeling frazzled, make sure you’re getting enough antioxidants (including vitamins A, E and C), B-vitamins, fiber and minerals such as chromium, copper, iron, zinc and magnesium, as the absorption or retention of these nutrients can be decreased during times of stress.
Factors that may improve nutrient absorption include a healthy diet, regular exercise and timing and method of supplement intake. You can read more about when and how to take your supplements in this past VitaBlog.
