Heading farther into fall, the sun setting earlier and the weather colder, I thought I’d take a moment to share with you some tips on two important vitamins, B and D. If you are vegetarian like I am you are NOT getting enough vitamin B12 in your diet.
Vitamin B12 plays a critical role in the pathways of the body that produce cellular energy. It is also needed for DNA synthesis, red blood cell formation and for healthy nervous system function. Individuals who follow vegan or vegetarian diets may benefit from a B12 supplement since B12 is predominantly found in foods of animal origin such as chicken, beef, fish, milk and eggs.
One easy way to make sure that you get your daily dose of these important B vitamins is to take a B complex supplement.
Source: https://www.naturemade.com/resource-center/articles-and-videos/energy/get-buzzing-with-bs#2FV0bGgLh7ycjPFW.97
Vitamin D
In the Midwest, particularly in the darker months when the sun is out less of the time, it is critical to take vitamin D supplements. If you suffer from Season Affective Disorder (many people do and don’t even know it) it is even more critical that you take vitamin D.
According to the Mayo Clinic Seasonal affective disorder (SAD) is a type of depression that’s related to changes in seasons — SAD begins and ends at about the same times every year. If you’re like most people with SAD, your symptoms start in the fall and continue into the winter months, sapping your energy and making you feel moody. Less often, SAD causes depression in the spring or early summer.
Very few foods in nature contain vitamin D. The flesh of fatty fish (such as salmon, tuna, and mackerel) and fish liver oils are among the best sources [1,11]. Small amounts of vitamin D are found in beef liver, cheese, and egg yolks. Vitamin D in these foods is primarily in the form of vitamin D3 and its metabolite 25(OH)D3 [12]. Some mushrooms provide vitamin D2in variable amounts [13,14]. Mushrooms with enhanced levels of vitamin D2 from being exposed to ultraviolet light under controlled conditions are also available.
Fortified foods provide most of the vitamin D in the American diet [1,14]. For example, almost all of the U.S. milk supply is voluntarily fortified with 100 IU/cup [1]. (In Canada, milk is fortified by law with 35–40 IU/100 mL, as is margarine at ≥530 IU/100 g.) In the 1930s, a milk fortification program was implemented in the United States to combat rickets, then a major public health problem [1]. Other dairy products made from milk, such as cheese and ice cream, are generally not fortified. Ready-to-eat breakfast cereals often contain added vitamin D, as do some brands of orange juice, yogurt, margarine and other food products.
Source: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
One other thing about Vitamin D. My chiropractor always advised me that the recommended dosage of Vitamin D per day by most professionals was not nearly enough. I am not going to share what she recommended here but I will suggest to you to do your research to see what the right dosage is for you.
These tips also apply to children!!
Lastly, research a good quality vitamin company and keep your vitamins where you will easily remember to take them every day.
Enjoy your day!