vitamin D Archives

What’s the REAL Scoop on Vitamins?

What’s on your list of things that are vital to your health? Exercising? Eating right? Getting enough sleep? How about taking your daily vitamins or supplements? According to a recent poll, a whopping 86% of Americans say that they take vitamins or supplements – that’s more than 4 out of 5 of us. Yet the same study shows that only 24% of those people actually have any kind of nutritional deficiency that would require them to take dietary supplements. Another study has found that we spend more than $12 billion a year on vitamins and supplements! It might be time to re-examine why you’re taking vitamins and supplements and whether they’re actually doing anything positive for your health. At best, some could be useless and a waste of money; at worst, some could actually be harming you.

Multivitamins

orange pill bottle laying on a table with long white pills spilling out of it — *Multivitamins are essentially useless because we get all the vitamins we need from food.*

If you’re going to find one type of vitamin in someone’s cupboard, it’s probably going to be a multivitamin. These pills have been touted as a necessity for everyone, claiming to pump you full of all the vitamins that your body needs, and that you’re probably lacking in. The truth is, though, that you’re probably not lacking in these nutrients. Most of us get all the vitamins that we need, like C, A, and B, from the foods that we eat.

Beyond the very doubtful necessity of taking a multivitamin, there might be even bigger drawbacks to these little pills or gummies. While many studies on them have produced mixed results, with some claiming slight benefits and others showing no benefits at all, some studies have actually found an increased risk of mortality and cancers in people who regularly take multivitamins. In addition, people who consume normal amounts of things like vitamin A and iron in their diets should be careful with supplements: too much of these things can be toxic.

Vitamin D

This is one vitamin that is difficult to get from foods. We also get it from sunlight, but because of where many of us live, or the lifestyles we lead, it can be difficult to get enough that way, as well. Because vitamin D is necessary for strong bones, teeth, and muscles, and because recent studies suggest that it may help fight off infections, you should consider talking to your doctor about adding this supplement into your routine.

strawberries on a chopping block with them split in half — *You are better off eating strawberries to get your vitamin C than taking supplements.*

Vitamin C

File this one under: complete waste of money. In the 1970s, chemist Linus Pauling suggested that vitamin C could help fight colds, and the idea stuck, eventually spawning a whole industry of “immune-boosting” products containing vitamin C. But study after study has found no evidence that taking vitamin C supplements helps with, well, anything. Eat your strawberries instead!

Zinc

So it turns out that taking extra vitamin C is pretty useless (you’ll just end up peeing out the excess, which could even lead to painful kidney stones), but zinc might actually be the one thing that can help you if you’ve got the sniffles. Studies have found that this mineral interferes with the replication of rhinoviruses, the bugs that cause the common cold. In fact, one recent study compared people sick with colds who were taking zinc versus those who were taking a placebo, and did find that the ones taking zinc experienced less severe symptoms and recovered more quickly than those taking the placebo.

Vitamin E

Vitamin E protects our body from free radicals and boosts our immunity, and for a while, many people were excited by the idea that taking it as a supplement could help ward off everything from cancer to heart disease. But the results of studies have been mixed at best, and the current recommendation is that healthy people should not be taking a vitamin E supplement.

Like vitamin A (which can be toxic in large amounts), and unlike vitamin C (which is water soluble) vitamin E is fat soluble, meaning it will be absorbed and stored by your body, so large amounts of it can build up. And high doses of vitamin E have been linked to an increased risk of bleeding, stroke, and even certain cancers, like prostate cancer. So skip the supplement and dive into some leafy greens instead! Don’t like getting your Popeye on? Then all you need to do is eat a handful of sunflower seeds and you’re good to go.

Folic Acid

The answer to whether you should be taking folic acid really depends on who you are. This supplement is important for pregnant women or women who want to get pregnant; in fact, the National Institutes of Health recommends that these women take 400 micrograms of this nutrient daily to support their bodies’ as they carry a growing fetus. In addition, several large studies have suggested that taking folic acid during pregnancy helps reduce the risk of neural-tube defects, and serious, life-threatening birth defects of the baby’s brain, spine, or spinal cord.

Probiotics

These bacterial supplements might be the priciest pills on the list: they can cost upwards of $1 per pill, and their wild popularity with people looking to support their gut health has spawned a $23 billion dollar industry. So are they worth the cost and the hype? For now, we’re going to have to say no. For one thing, there just hasn’t been enough promising research that suggests they actually do anything positive for everyone who takes them. As Carrie Daniel-MacDougall, Ph.D., M.P.H., a nutritional epidemiologist, points out, the same issue with most supplements applies to probiotics, as well: “More research needs to be done on probiotics in general and probiotic supplements, but it’s always better to get your nutrients from food rather than supplements. They just don’t deliver the same benefits as food.”

drawing of intestine on a blackboard with red and white pills inside of the drawing — *Probiotics can actually disrupt the bacteria balance in your gut.*

Daniel-MacDougall also points out that there’s a chance probiotic supplements could have a negative affect on your body. “Maybe a probiotic supplement will have a positive effect on your digestive system if you’re lucky, but it’s likely it will have no effect,” Daniel-MacDougall says. “And it could even disrupt or displace some of the good bacteria you already have.” These pills could disrupt the delicate and very personal balance of bacteria in your gut and you could end up with chronic stomach aches or problems with digestion and bloating as your body struggles to adjust. Our suggestion? Stick with plain yogurt (regular or Greek, jazzed up with fruit or honey if you don’t like it plain), or, if you’re into them, fermented foods like sauerkraut or kimchi.

When it comes down to it, with a few exceptions like zinc, vitamin D, and folic acid, which can be used in specific ways for specific people, most vitamins and supplements don’t seem to be worth the money we’re spending on them. There just aren’t studies that consistently prove that they live up to their hype, and there are even some studies suggesting that some could be harmful. Vitamins and supplements can also vary wildly in their quality and ingredients, since they aren’t as closely regulated as food and medications. Your best bet is to stick with eating a balanced diet so that you can be sure you’re getting all the nutrients you need – in their purest and most potent form! Oh, and don’t forget the exercising and getting enough sleep part! Too bad they can’t put those in a bottle…

Leafy Greens and Omega-3s: Nutrition to Support Healthy Bones

Bone health is not something that people often think about. But they should: our bones support safe and easy movement and protect our internal organs. Bone health becomes even more critical as we age: we lose bone mass, calcium, and other minerals, resulting in bones that are brittle and at risk for breaks. There are some easy lifestyle adjustments that can support bone health for people in all stages of life, like a diet rich in omega 3 fatty acids, calcium, and vitamin D. While taking supplements may be an option, always consult with your primary care provider before beginning a new regimen. There are natural ways to add more of these vitamins and minerals into your diet.

CALCIUM

cup filled tot he top with green smoothie with spinach laying all around the cup. — *To add more calcium into your diet, turn to dark leafy greens such as spinach.*

As we age, the body is less able to absorb and retain calcium, a mineral necessary for bone health. To add more calcium into your diet, turn to dark leafy greens: collards, mustard greens, kale, and cruciferous vegetables like bok choy (“chinese cabbage”), okra, brussel sprouts, and broccoli. Spinach is another classic leafy green, but it contains a naturally occurring compound that binds to the calcium, rendering the calcium less readily available than in other leafy greens. Bone broth is another excellent source of calcium and an overall nutritional goldmine. Some dairy products are good sources of calcium: sharper cheeses like parmesan or protein-high cheeses like cottage cheese, yogurt, or milk are your best bets. You can also find calcium in nuts and seeds such as almonds and almond milk, hazelnuts, and poppy and chia seeds.

VITAMIN D

With age comes a lack of vitamin D because the skin’s capacity to synthesize vitamin D decreases as we age. In addition, many seniors spend less time in the sun, which is a primary source of the body’s vitamin D. Vitamin D is thought to support calcium absorption from food, and many studies show that calcium and vitamin D can help strengthen bones in people with osteoporosis, along with other health benefits. The National Osteoporosis Foundation reports that “most people must take vitamin D supplements to get enough to support bone health.” Vitamin D is found in some foods: fatty fish like salmon and tuna, and is often added to milk and nut milks, dairy products like yogurts and cheeses, orange juice, and some cereals.

pill container opened laying down with yellow pills coming out of it on the table. — *Omega 3s support the calcium absorption that is necessary for healthy, strong bones.*

OMEGA 3 (FATTY ACIDS)

Omega 3s support the calcium absorption that is necessary for healthy, strong bones. You can get Omega 3s from many of the same foods as calcium: leafy greens, fish, and nut butters and nut milks, along with tofu and soybeans, seeds like flaxseed and pumpkin seeds, hemp hearts, avocados, and eggs. While Omega 3 fatty acids are necessary for the body and bone health, many of the foods they are found in can be high in calories, so consume conscientiously.

RECIPE: SPRING BERRY SALAD WITH SEARED SALMON.

For a light, spring meal rich in omega 3s, calcium, and vitamin d, check out this Spring Berry Salad with Seared Salmon. The fruity salad is perfectly complemented by a simple, crispy-skinned, pan-seared salmon. With prep included, this all comes together in less than 30 minutes.

Ingredients (serves 2)

For the Salad

5 cups of mixed leafy greens (try Trader Joe’s power to the greens – a mix of chard, kale, and spinach)

1 avocado, sliced.

⅓ cup of sliced nuts (your choice – I like walnuts, almonds or pistachios are great choices too)

¾ cup of berries (your choice: blackberries, blueberries, strawberries)

⅓ cup of crumbled feta cheese

Poppy seed salad dressing (store bought or make your own)

Optional: chia seeds, hemp hearts, flax seeds – you can add them to the poppy seed dressing or

sprinkle over avocado)

For the Salmon

2 salmon filets, 3oz-6oz

Juice of one lime

Salt and Pepper

Extra virgin olive oil

Pat salmon fillets until dry. Season liberally with salt and pepper, preferably 10-15 minutes before you plan to cook.
Prepare the salad: Wash all produce, and toss together berries, greens, and avocado with your preferred amount of poppy seed salad dressing. Top with sliced almonds and feta.
Heat a skillet (preferably cast-iron) with a layer of extra virgin olive oil until it shimmers (you can test by flicking water droplets, they should sizzle).
Add salmon to skillet, skin-side down. Press with spatula until the skin of the salmon easily releases from the bottom of the skillet – 3-5 minutes. Flip, and cook for another 1-2 minutes to your preferred doneness.
Season salmon with a healthy squeeze of lime juice and serve alongside salad.

This Household Vitamin Could Be The Key To Reducing COPD Attacks

Chronic obstructive pulmonary disease, COPD, is common with almost 12 million people in the U.S. diagnosed every year. Of those adults who are diagnosed, about 120,000 die from it annually. COPD includes a combination of lung conditions that make it hard to breathe, such as chronic bronchitis, and emphysema. According to a new study, people with COPD, are more likely to have an exacerbation if they are deficient in vitamin D.

How It Is Deadly

Internal look of lungs. — *COPD includes a combination of lung conditions that make it hard to breathe, such as chronic bronchitis, and emphysema.*

COPD affects a person’s lungs and their ability to breathe. When symptoms get worse, often unexpectedly, a lung attack can occur. These lung attacks can create an upper respiratory infection. As symptoms worsen, the likelihood of death is increased substantially.

Reducing Death

The deadly lung attacks might be averted by a daily dose of vitamin D. Adrian Martineau, Ph.D., clinical professor of Respiratory Infection and immunity at the Queen Mary University of London, led a study and analyzed data from 469 patients with COPD from 3 clinical trials. He focused on a number of people taking vitamin D doses daily. His findings were that higher levels of vitamin D in patients had a 45% reduction in lung attacks than those who were deficient in vitamin D.

Dr. Martineau said, “Our study shows that giving supplements to vitamin D-deficient COPD patients nearly halves their rate of potentially fatal attacks.” And that “Vitamin D supplementation is safe, and it costs just a few pence to supplement a person for a year—so this is a potentially highly cost-effective treatment that could be targeted at those who have low vitamin D levels following routine testing.”

How Much Vitamin D?

Researchers from the study provided the COPD patients with oral vitamin D3 doses varying from 220,000 IU in six months to 1.2 million IU in 12. What this means is that you should keep your vitamin D levels above 30-40 ng/mL (nanograms per milliliter), and in order to do this, 1000-5000 IU of vitamin D3 is needed a day.

Cooked salmon laying on a bed of tomatoes with mushrooms and cheese on top. — *Vitamin D can be found in foods such as salmon. mushrooms, fish, and more.*

Vitamin D supplements can be found in your local grocery store, and in pharmacies. Food is also a great way to get the vitamin D your body needs. Your diet should include salmon, sardines, canned tuna, shrimp, egg yolks, mushrooms, oatmeal, and milk. These foods are high in vitamin D and offer more nutrients for your body. If you cannot get out in the sun to soak up your 10-30 minute daily dose of vitamin D, then supplements and your diet are great ways to get this essential nutrient.

The clinical trials conducted by the researchers offered great insight as to how to reduce a lung attack from COPD. Soon, another clinical trial will be conducted in order to fully understand the effects of vitamin D on people with COPD. Vitamin D has been found to offer protection against asthma attacks, the flu, and more. It might not be a miracle vitamin, but it does offer many benefits, and will not cause harm to your body. If you suffer from COPD, vitamin D might just be what you need to reduce the chances of a lung attack, and possibly save your life.

Multiple Sclerosis, How To Live With The Diagnosis

Recently, actress Selma Blair opened up about her diagnosis of MS, what occurs during her flare-ups, and how she fights through it. This has brought a lot of attention, and awareness of the disease. Multiple Sclerosis (MS) is an autoimmune disease in which the body’s immune system attacks its own central nervous system (CNS). The fatty substance around the nerve fibers, known as the myelin, is damaged, causing messages within the CNS to be altered or stopped. About 400,000 Americans have MS, which is more common among women than men. While this autoimmune disease can affect anyone, it is mostly diagnosed in people aged between 20-50. People are being diagnosed with MS more than ever, which may be a result of increased awareness. While the causes are unknown, scientists believe MS may arise from a combination of genetic and environmental factors. Although it cannot be prevented, some studies suggest that the risk of developing MS may be affected by diet.

MS is an autoimmune disease which attacks the central nervous sytem. It can cause vision loss, memory loss, and even paralysis. — *MS is an autoimmune disease which attacks the central nervous sytem. It can cause vision loss, memory loss, and even paralysis over time.*

Obesity and smoking can increase your chances of developing MS. Evidence suggests that vitamin D helps reduce the risk of MS. The body synthesises vitamin D from sunlight, which is a good reason to go the beach and soak up some sun!

MS can be debilitating over time as the central nervous system slowly stops working, which can cause vision loss, diminished brain function, and even paralysis. This, however, does not mean that you cannot live your life. You can slow the progression of MS through proper diet and exercise. On a personal level, I have witnessed a friend’s decade-long struggle with MS. She has not let it stop her or slow her down, opting for a vegan diet, and pursuing bodybuilding. This goes to show that proper education, diet, and a positive attitude, can help improve your health.

Look for the early signs of MS, listed below, so you can get ahold of it at the beginning, before it worsens:

Symptoms May Include:

Weakness
Pain and spasms
Balance problems- dizziness, vertigo, and feeling lightheaded .
Bladder issues or infection- Trouble starting urination, having to urinate or feeling like you have to all the time
Constipation or diarrhea
Sexual dysfunction- decreased sex drive and fewer orgasms
Tingling/numbness- this is common and can occur across the body or in specific areas
Vision issues- blurred vision, double vision, pain when moving your eyes, and involuntary eye movements
Cognitive problems- memory loss, poor judgement, depression, slurred speech, and decreased attention span
Women can experience worse MS symptoms during menstruation, and MS worsens after menopause due to the drop in estrogen levels
A diet filled with legumes, nuts, vegetables, and fish can help battle MS, by strengthening the immune system.

Diet Tips

Exercise and diet play a large role in your wellness. Maintain a diet that supports a healthy immune system, including probiotics, prebiotics, vitamin D, and fiber enriched foods. All of these help maintain a healthy bacterial gut, which strengthens the immune system.

Probiotics- such as yogurt, fermented tea, and kim-chi

Prebiotics– such as artichoke, garlic, asparagus, onions, and leeks

Fiber– mainly found in plant-based foods such as vegetables, seeds, nuts, and legumes.

Polyunsaturated fatty acids– control inflammation in the body with foods such as salmon, oily fish, and plant-based oils

Is It Hereditary?

MS is not hereditary, but if you have a close relative, such as parent or sibling, with MS, you have a higher chance of developing it. A doctor can conduct several tests to diagnose MS, with procedures such as a neurological exam, eye exam, MRI, or spinal tap. These tests will show if there is damage to the central nervous system.

Finding out you have MS is tragic, and can be overwhelming, but it does not mean your quality of life will diminish right away. Although there is no cure,exercise and a good diet can significantly slow down the process, and help you to manage the disease. With a lot of attention currently on the debilitating disease, it brings hope towards more research, and studies to find a way to significantly slow down, or stop MS in its tracks.