Tag Archives: Vitamin B12

Thriving on a Vegan Diet

ThiveVeganJacquie Eubanks RN BSNVeganism as a lifestyle choice is growing in popularity for reasons that include certain health advantages, animal compassion, and ethical issues regarding commercial dairy, meat and poultry production, as well as concern for the environment and the preservation of the earth’s natural resources. A healthy, balanced, fiber-rich vegan diet tends to promote weight loss and a healthy body mass index. A plant-based diet helps to reduce systemic inflammation, and provides numerous science-based health benefits, including more stable blood pressure, healthier blood sugar and cholesterol levels, and significantly reduced risk factors for developing heart disease, arthritis and diabetes.

The avoidance of red and processed meats may also help to reduce the risk of prostate, breast and colon cancers. Diets high in antioxidant-rich fruits, vegetables, and leafy greens, help to prevent macular degeneration and the formation of cataracts. Additional benefits include healthier skin, hair and nails, allergy and migraine relief, sustained energy and for many, a longer healthier lifespan. Those who would like to convert to a vegan diet, but find the process intimidating, should know that it’s not necessary to eat strictly vegan immediately. In fact, you can simply make a commitment to eating more plant-based foods to crowd out animal products one step at a time.

Potential vegans who try to eliminate all animal products at once are the least likely to maintain a vegan diet long term. Committing to a vegan diet for a lifetime may be the ultimate goal, but the transition strategy can begin with one meal a day, one meatless day per week, or taking a one week all- vegan test drive. Rather than creating confusion and stress over meal planning, transitioning to a vegan diet should be smooth, steady and adventurous. A good strategy includes seeking out and sampling several new to you vegan foods, vegetables or fruits each week. Veganizing your diet helps to eliminate some of the unhealthier processed foods you might be eating, but be wary of substituting these foods with too many processed vegan meals.

A healthy vegan diet involves more than just eating more vegetables, although that’s a good starting point. Acquiring a vegan cookbook or two that provide recipes for quick and easy home cooked meals is highly recommended, as diet diversity must be considered when switching to a plant-based diet. Smoothies, sandwiches, salads, stir-fries, grilled veggies, and vegan protein powders are easy to incorporate into the diet and are useful for those just starting to implement dietary changes. In addition to a variety of vegetables and fruits, whole grains, nuts, seeds, and vegan milk and dairy substitutes, a typical vegan diet should include protein-based legumes, such as beans, pulses and lentils, as well as tofu, seitan, tempeh, and quinoa.

Vegan diets are typically high in fiber, phytochemicals, antioxidants, magnesium, folic acid and vitamins C and E, and tend to be low in omega-3 fatty acids, vitamins B12 and D3, iron, calcium, zinc, taurine, and L-carnitine. While a proper vegan diet consisting of unprocessed single ingredient foods is health promoting, a poorly planned vegan diet may often result in nutrient deficiencies. Vegans must take nutrition seriously to ensure an adequate intake of protein and essential vitamins and minerals. Even with a diet based around nutrient-rich whole plant and fortified foods, many vegans look to intelligent supplementation to maximize their nutrition.

Vitamin B12 – Sufficient B12 is vitally important for brain, nerve, and hematologic health, as well as methylation processes and DNA regulation Our ability to absorb vitamin B12 decreases with age, making it a fairly common deficiency among older adults. Studies show that vegans are at risk of B12 deficiency, as no plant foods provide a significant amount of B12. Those on a strict vegan diet should regularly consume fortified foods and beverages and should consider a daily supplement to meet the body’s needs, especially those over age 50, or those who have diabetes, or malabsorption issues.

Vitamin D – Vitamin D is essential for calcium and phosphorus absorption, regulation of the immune and neuromuscular system, and bone, dental, and optimal health. With the avoidance of sunshine, many Americans are vitamin D deficient. Most now get their vitamin D through fortified foods and supplementation. Vegans can obtain vitamin D3 (cholecalciferol) through supplements sourced from lichen or vitamin D2 (ergosterol) sourced from yeast.

Omega-3’s – Essential fatty acids EPA and DHA, which support brain, heart and ocular health as well as a healthy inflammatory response, are generally sourced from cold water fatty fish. Vegans can get fatty acids by consuming foods that contain ALA, a precursor to EPA and DHA, found in ground flaxseeds and concentrated plant oils. As many people have a limited ability to convert ALA to EPA and DHA, supplementing with ALA can help to prevent deficiencies, especially in those committed to long-term veganism.

L- carnitine – This amino acid, largely sourced from meat, is important for the transfer of fatty acids to support energy production in the heart and other muscles. Vegans typically have lower levels of L-carnitine in their muscles. For optimal health, vegans should consider supplementation.

Taurine – Typically found in meat and seafood, this amino acid is needed for the proper electrolyte balance, insulin activity, and cardiac and immune system functions. As vegans can have low levels of taurine, supplementation is an option.

Calcium – Vegans and non-vegans alike should strive to get sufficient calcium. Vegan diets tend to be lower in calcium, so vegans should strive to include good calcium sources daily, including dark green leafy vegetables and calcium fortified foods as well as supplements.

Along with the health promoting benefits of a vegan diet needs to come an awareness that a vegan diet is susceptible to being nutritionally poor. Going vegan does not necessarily make you healthier on its own. All potential vegans and those currently adhering to a vegan lifestyle must care about and pay attention to their nutrient intake. Adding supplements is a smart way to ensure your body is getting what it needs for optimal health and function.

Professional Supplement Center carries many high quality vegan supplements in support of nutritional and overall health:

Vegan B-12 2500 mcgVegan B-12 2500 mcg by Deva Nutrition: This 100% vegan, bioactive sublingual lozenge provides 2500 mcg of fast dissolving B-12 as methylcobalamin, a body-friendly coenzyme form of B-12. Wheat, yeast, dairy, gluten, fish, egg, sugar, salt and animal product-free.

Vegan True® Non-GMO...ON SALE  Vegan True® Non-GMO Vitamin D 1000 IU by Source Naturals: Sourced from organically cultivated agaricus bisporus mushroom fruiting body this product provides 1000 IU of Vitamin D2 as ergocalciferol in support of immune function, healthy bone maintenance, and muscle strength. Yeast, dairy, egg, gluten, corn, soy, wheat, sugar, salt, preservative and artificial ingredient free, vegan formulation.

Vitamin D3 Vegan...Vitamin D3 Vegan Liquid by Pure Encapsulations: This vegan liquid vitamin D3 (cholecalciferol) formulation is derived from naturally occurring, sustainably harvested lichen in support of bone, breast, prostate, cardiovascular, colon and immune health. Gluten free, Non-GMO vegan formulation.

L-Carnitine 500 mgON SALE  L-Carnitine 500mg by Now®: This pure form of non-animal sourced L-carnitine as L-carnitine tartrate helps to maintain overall good health by facilitating the transfer of fatty acids into the mitochondrial membrane for cellular energy production. Gluten, wheat, soy, milk, egg, fish, shellfish, sugar, and preservative free, vegan formulation.

Plant Based Calcium...ON SALE  Plant Based Calcium Magnesium by Nature’s Answer: This multimineral complex provides bioactive calcium, magnesium and 72 trace minerals derived from red algae and seawater harvested in the pristine waters off the coast of Iceland. Gluten free, kosher, vegan formulation.

Resources:
Health effects of vegan diets. http://ajcn.nutrition.org/content/89/5/1627S.full
Tips for New Vegans. http://www.veganhealth.org/articles/intro
Planning a healthy vegetarian diet. http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/vegetarian-diet/art-20046446?pg=2
Vegan Diet: Health Benefits Of Being Vegan. http://www.medicalnewstoday.com/articles/149636.php
57 Health Benefits of Going Vegan. http://www.nursingdegree.net/blog/19/57-health-benefits-of-going-vegan/
Calcium in the Vegan Diet. http://www.vrg.org/nutrition/calcium.php

Nutritional Concerns – Vegans and Vegetarians

vegvegannutritionJacquie Eubanks RN BSN

By now, many may know that a plant-based diet is considered one the best ways to protect health and guard against cellular aging and chronic disease. In the U.S., meat consumption is on the rise, even as the American Institute for Cancer Research, the World Cancer Research Fund International and the World Health Organization all recommend reduced and limited red and processed meat consumption. While vegans avoid all animal products, there are some vegetarian or semi-vegetarian diets that are largely based on plant foods, but allow for modest amounts of dairy and eggs and even an occasional bit of seafood or grass fed meat.

Some might argue that humans are omnivores who function best on a diet that includes both plant and animal foods. The Academy of Nutrition and Dietetics notes that an appropriately planned and balanced vegetarian diet can provide the nutrients to meet the body’s daily nutritional needs. To ensure a healthy plant-based diet, one must be educated in nutritional requirements, as an unbalanced diet may lack a number of important and essential nutrients.  To truly be healthy, a vegan or vegetarian diet requires more than processed meatless meals, pumpkin muffins, French fries, pasta, and empty calorie refined foods. Ideally, 8-12 daily servings of a wide variety of colorful plant foods is necessary to provide sufficient amounts of protein and micronutrients.

Getting sufficient critical nutrients can be a challenge in a vegan diet, so knowledge and meal planning are essential. To guard against nutritional deficiencies, a balanced plant-based diet must include sources of all micronutrients. Particular attention should be paid to vitamin B12, vitamin D, iron, zinc, calcium, omega-3 fatty acids and all the essential amino acids.

Good reasons to load your plate with greens and veggies:

  • According to the Journal of the American Medical Association, a plant-based diet is one the best ways to naturally lower blood pressure. The Harvard School of Public Health concurs and suggests that a diet loaded with fruits and vegetables can help control hypertension, lowering the risk of heart disease and stroke.
  • Almost 400 million Americans now have type 2 diabetes and that number is expected to rise to 600 million by 2035. Type 2 diabetes is largely preventable with a healthy whole food diet and exercise. Research suggests a plant-based diet is one of the best forms of diabetes prevention.
  • Harvard researchers have found that those who average eight or more servings of fruits and vegetables daily lower their risk of having a stroke or heart attack by 30%.
  • Vegetarians tend to consume fewer calories, helping to support normal weight. Opting for more fiber-filled vegetables, fruits and whole grains in lieu of meat, leads to a lower overall caloric intake and helps to keep you feeling satisfied on fewer calories. Weight loss occurs naturally when less sugar and more whole foods are consumed.

The USDA guidelines suggest that everyone integrate more meatless meals, that revolve around vegetables, whole grains and fruits, into their weekly meal plans. In adopting a vegan or vegetarian diet, it’s essential to know how to increase not only your intake and but also the absorption of certain nutrients in order to avoid both short term and long term deficiencies. When one is considering going vegan or vegetarian, it may help to meet with a healthcare practitioner, dietician or nutritionist to learn about meal planning, especially when one has a medical condition or is looking to lose a significant amount of weight. With adequate planning, a plant-based diet can exceed the healthfulness of non-vegetarian diets, especially the standard American diet. Be sure to do your nutritional homework and plan a healthful approach before jumping headlong into a vegan or vegetarian diet.

Vitamin B12 – B12 is particularly important for DNA, RNA and red blood cell production, as well as healthy nerve cell maintenance. B12 aids the release of energy into the cells, supporting movement and cognitive function, and supports cardiovascular health by removing inflammation-causing homocysteine from the blood. Found largely in animal products, B12 deficiency is common in vegans and vegetarians and can cause symptoms such as fatigue, nervousness, tingling in the extremities, and eventual nerve damage, if the deficiency is not addressed. In order to ensure sufficient amounts of B12 and minimize the potential risk of heart disease, vegans should eat fortified foods several times each day or consider a daily B12 supplement.

Iron – Iron is important for immunity, energy production, DNA synthesis and the transfer of oxygen throughout the body. Iron deficiency is the most common nutrient deficiency in the U.S., especially among premenopausal women and teenage girls. Iron is prevalent in a wide variety of plant and animal foods including meats, legumes, beans and grains. Although the most easily absorbed form of iron, known as heme iron, is primarily found in red meat, plant foods do contain significant amounts of iron, but in a less absorbable non-heme form. In addition, plant antioxidant compounds, such as polyphenols and phytates, can bind to minerals and inhibit the absorption of plant iron and zinc. Sufficient levels of Vitamin C can enhance the absorption of plant iron and overcome the inhibitors in plant foods. Although studies show that vegetarians have lower iron stores than non-vegetarians, by paying attention to a healthy, varied vegetarian diet, herbivores can keep their blood levels of iron within the normal range.

Zinc – There are many rich plant sources of zinc, including chickpeas, mushrooms and cashews. However, similar to iron, the body does not easily absorb zinc from plant-based sources. Evidence suggests that because of absorption issues, vegans and strict vegetarians may require a zinc intake up to 50% higher than meat eaters. Once again, these foods should be paired with vitamin C-rich foods to increase the absorbability this important nutrient.

Omega-3 Fatty Acids – Omega-3 fatty acids, such as EPA and DHA, are found largely in fatty fish. ALA is an omega 3 fatty acid that is found in plant products. Getting sufficient omega-3 essential fatty acids may be the ultimate challenge for vegans. Ground flax seeds and hemp seeds are two of the richest plant sources of ALA omega-3 fatty acids. As vegetarian diets are typically low in omega-3 and high in omega-6 fatty acids, the use of corn and blended vegetable oils, high in omega-6, should be minimized. Low levels of omega-3’s are associated with cardiovascular disease, depression, and other negative health consequences.

Complete Proteins – Protein is key to reduced cravings, muscle building, and healthy weight maintenance. All protein sources from meat to tofu contain different amounts of amino acids. Animal-based food sources contain all essential amino acids but plant-based protein may contain only a few. Eating a variety of plant proteins along with whole grains can ensure the proper intake of all essential amino acids. Deficiencies in essential nutrients can negatively affect the way the body can use protein.

Professional Supplement Center carries many high quality supplements specifically formulated to meet the nutritional needs of vegans and vegetarians:

B12 5000 LiquidB12 5000 Liquid by Pure Encapsulations – This convenient, pleasant tasting bioavailable form of vitamin B12 as methylcobalamin provides support for energy production and immune system health, as well as nerve and neurological function. Gluten and soy free, Non-GMO vegetarian formulation.

 

Vegan B-12 2500 mcgVegan Vitamin B12 2500 mcg by Deva Nutrition – These sublingual, fast dissolving lozenges provide bioavailable vitamin B12 as methylcobalamin. Each easy-to-take tablet provides 2500 mcg of B12 to ensure adequate intake. Gluten and dairy free, vegan formulation.

 

Vegan Omega-3 DHA...Vegan Omega-3 DHA-EPA 300 mg by Deva Nutrition – This high potency source of omega-3 essential fatty acids DHA and EPA is derived from a completely vegetarian source of microalgae grown in a controlled environment under cGMP guidelines to ensure the highest quality. Gluten free, 100% vegan formulation.

 

Wild Alaskan Salmon...Wild Alaskan Salmon Oil by Natural FactorsSAVE 20% Rich in omega-3 fatty acids, wild salmon oil has a naturally occurring nearly 1:1 ratio of EPA to DHA. Wild Salmon Oil is regularly tested for chemical residue and heavy metals to ensure a safe and pure source of fish oil. Wheat, dairy and yeast free formulation.

 

Vegan Chelated Iron...Vegan Chelated Iron 29 mg with added B12 by Deva Nutrition – This amino acid chelated supplement provides absorbable iron along with B12 without adversely affecting the gastrointestinal system. Gluten, soy and dairy free, vegan formulation.

 

Zinc Picolinate 25 mg by Country LifeZinc Picolinate 25 mg by Country Life – This supplement provides highly absorbable and bioavailable zinc in support of immune, prostate and overall health. Wheat, soy and dairy free, vegan formulation.

 

References:
Plant-Based Diets Facts and Myths: 6 things You Need To Know Before You Become a Vegetarian. http://www.medicaldaily.com/plant-based-diets-facts-and-myths-6-things-you-need-know-you-become-vegetarian-397574
Five Nutrients Vegetarian Diets Lack. http://www.vegetarianvoice.com/vegetarian-nutrition/7/five-nutrients-vegetarian-diets-lack/
Vegetarians & Lack of Nutrients. http://healthyeating.sfgate.com/vegetarians-lack-nutrients-3924.html
7 Reasons to Choose a Plant-Based Diet. http://health.usnews.com/health-news/health-wellness/slideshows/reasons-to-choose-a-plant-based-diet
Should You Eat The Same Thing Every Day? Why Food Variety Is Important. http://www.medicaldaily.com/should-you-eat-same-thing-every-day-why-food-variety-important-397547
Can A Vegan Diet Give You All You Need? German Nutritionists say ‘Nein’. http://www.npr.org/sections/thesalt/2016/09/12/492433069/can-a-vegan-diet-give-you-all-you-need-german-nutritionists-say-nein
Vitamin B12 (Cobalamin). http://umm.edu/health/medical/altmed/supplement/vitamin-b12-cobalamin
Iron. http://veganhealth.org/articles/iron

 

Nutrients for a Healthy Life

NutrientsHealthyLifeJacquie Eubanks RN BSN

Good health requires good nutrition, exercise, a little sunshine and an overall healthy lifestyle. Nutritious healthy food is abundant in our society, yet many continue to eat nutrient poor processed and fast foods. This makes for a very unhealthy diet, lacking in the essential nutrients necessary for optimal wellness and contributes to our over-fed but undernourished society.  Nutrients are involved in all bodily processes, and while all nutrients have specific functions, they work together to support health and wellness. Nutrient deficiencies affect bodily functions and processes at the most basic cellular level, including fluid balance, enzyme functions, nerve signaling, metabolism, digestion, brain function, and growth and development. Long term deficiencies can affect both physical and mental health and contribute to overall unhealthy aging.

As trillions of cells rely on vitamins and minerals to create energy, it’s not surprising that fatigue is one of the first signs of deficiencies. According to the Harvard Health Publications, The Truth About Vitamins and Minerals, most Americans are not eating healthy enough diets to provide optimal levels of a range of vitamins, minerals, and micronutrients. Children, young women, the elderly, and vegetarians are at the highest risk of several deficiencies. Malnutrition, malabsorption, medications, medical conditions and aging all contribute to nutrient deficiencies. In addition, excessive physical activity, smoking, alcohol and sedentary habits all negatively impact micronutrient demands.

The most common nutrient deficiencies include:

Vitamin D – Vitamin D deficiency is prevalent in all age groups, especially in those who chose to avoid any sun exposure or use topical sunscreens, which block vitamin D production. By some estimates, up to half of the general population is either deficient or at risk of deficiency. Low levels of vitamin D are linked to an increased risk of high blood pressure, heart attacks, strokes, bone disease and peripheral artery disease. To optimize your vitamin D levels practice sensible sun exposure, include some vitamin D enriched foods and supplement with vitamin D3.

Vitamin K2 – Vitamin K2 works in conjunction with vitamin D3. Neither one can do a proper job without the other. Working synergistically with magnesium and calcium, vitamin K2 plays an important role in bone and heart health. In addition to being responsible for bone building, vitamin K is necessary for the health of arteries and blood vessels and plays a role in tissue renewal and growth. A deficiency can lead to heart disease and osteoporosis. Animal products such as eggs and some cheeses and fermented foods such as natto are good food sources of vitamin K2. If you are taking anticoagulant medication, consult a healthcare provider before supplementing with vitamin K2.

Calcium – Critical to heart, muscle and nerve function, calcium is essential to every cell. Low calcium intake is common in young women and the elderly, where it can affect bone health and lead to osteoporosis. Calcium intake should be balanced with vitamin D, K2 and magnesium to ensure that calcium is used correctly by the body. Excessive calcium intake is never recommended. Calcium can be found in dairy products, fish and dark green leafy veggies.

Magnesium – Essential for heart, muscle and overall health, magnesium deficiency is linked to a higher risk of both high blood pressure and cardiovascular disease. Magnesium aids heart muscle function, keeps it running smoothly and maintains a proper balance of other minerals to aid heart health. Studies show less than half the population has sufficient magnesium intake. Low magnesium levels are associated with type 2 diabetes, metabolic syndrome, heart disease and osteoporosis. Symptoms of deficiency include muscle cramps, restless leg syndrome, fatigue and abnormal heart rhythm. Dietary sources include whole grains, almonds, and leafy green vegetables.

Vitamin B12 – Vitamin B12 is necessary for red blood cell formation, neurological function, DNA synthesis, and homocysteine metabolism, as well as energy metabolism. Causes of insufficiency include dietary deficiency, malabsorption due to gastrointestinal disorders and pernicious anemia, a condition in which people lack intrinsic factor, a compound necessary for B12 absorption and utilization. B12 is found naturally in animal products and fortified foods. Older adults, along with vegans, and vegetarians, especially those who may be pregnant or lactating vegetarians, are at risk of deficiencies and should consult with a healthcare provider regarding B12 supplementation.

Antioxidants – Vitamins C and E, selenium and CoQ10 are chemical compounds that address free radicals and oxidative stress. These nutrients support mitochondrial energy production and help to protect vital organs, including the heart, lungs and brain, that are vulnerable to oxidative injury. An unhealthy lifestyle, aging and malabsorption issues are linked to antioxidant deficiency. Be sure your diet includes an array of fruits and vegetables, nuts, whole grains and healthy protein each day.

Professional Supplement Center offers exclusive, patented micronutrient testing, not only to measure the level of selected vitamins, minerals, antioxidants, and other essential micronutrients, but also to determine whether nutrients are being absorbed and are properly functioning within the body.

Comprehensive Nutritional Panel by Spectracell LaboratoriesComprehensive Nutritional Panel by Spectracell Laboratories – This micronutrient test kit measures the function of 35 nutritional components including vitamins, minerals, antioxidants, fatty acids and amino acids to give an accurate analysis of deficiencies. This test includes a complimentary post-test consultation with our Registered Nurse to review the results.

D3 5000™ by Metagenics®D3 5000™ by Metagenics® – This product supplies 5000 IU of a highly absorbable form of vitamin D3 as cholecalciferol in a dosage intended to quickly replenish vitamin D status. Gluten free, Non-GMO formulation.

 

Vitamin K2 with D3 by Ortho MolecularVitamin K2 with D3 by Ortho Molecular – This comprehensive and synergistic formula promotes natural bone building processes and provides support for calcium metabolism, healthy bone density, and bone strength. Gluten free.

 

Calcium with Vitamins D and K2 by Dr. MercolaCalcium with Vitamins D and K2 by Dr. Mercola – This product provides highly bioavailable elemental calcium, along with clinically supported vitamin K2 and vitamin D3 as cholecalciferol in support of balanced bone strength and increased bone density levels.

 

Magnesium (citrate) by Pure EncapsulationsMagnesium Citrate by Pure Encapsulations – Each capsule provides 150 mg of highly bioavailable magnesium chelate in support of healthy bones, cardiovascular health, energy production and nutrient metabolism. Gluten and soy free, Non-GMO vegetarian formula.

 

B12-Active™ CHERRY by Integrative TherapeuticsB12-Active™ Cherry by Integrative Therapeutics – These naturally flavored chewable tablets provide B12 as methylcobalamin, a highly bioavailable, readily useable form, in support of fast-acting energy support.

 

BioProtect (Full Spectrum Antioxidant Supplement) by Biotics ResearchBioProtect™ by Biotics Research – This full spectrum antioxidant formula provides antioxidant vitamins, minerals, CoQ10 and amino acids in support of addressing oxidative stress, free radical protection, and prevention of muscle soreness after exercise. Gluten free.

 

References:
CDC’s Second Nutrition Report. http://www.cdc.gov/nutritionreport/pdf/4page_%202nd%20nutrition%20report_508_032912.pdf
7 Nutrient Deficiencies That Are Incredibly Common. https://authoritynutrition.com/7-common-nutrient-deficiencies/
Micronutrients: Common Vitamin and Mineral Deficiency States. http://www.nutritionmd.org/consumers/general_nutrition/micronutrients_deficiency.html
Vitamin B12. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
The Truth About Vitamins and Minerals. Harvard Health Publications, Boston, MA. 2012
3 Top Nutritional Deficiencies as Fatigue Causes. http://universityhealthnews.com/daily/energy/3-top-nutritional-deficiencies-as-fatigue-causes/