7 Foods Rich In Vitamin B12

Vitamin B12 is produced by certain intestinal bacteria residing in the gut of animals, which explains why vitamin B12 is predominantly found in animal foods.

The human body can’t produce vitamin B12, and adequate dietary intake is crucial to promote healthy body stores and prevent vitamin B12 deficiency.

Here are seven of the best vitamin B12 food sources.

1. Organ meat

Organ meat, especially liver, is an incredibly rich source of vitamin B12 and other B vitamins, including folic acid.

According to U.S. Department of Agriculture (USDA) data, four ounces (113 grams) of beef liver contains 76 micrograms of vitamin B12, considerably more than the recommended daily allowance (RDA) of 2.4 micrograms.

In addition to animal liver, other organ meats, including heart, brain, and kidneys, are also exceptional vitamin B12 food sources.

2. Meat

Beef, lamb, pork, venison, and bison are foods high in vitamin B12.

While the exact vitamin B12 content of meats depends on the specific cut and cooking method, most types of meat contain around three micrograms of vitamin B12 per four-ounce serving.

3. Fish

Fish, especially oily fish species such as salmon, tuna, sardines, and trout, are another great dietary source of vitamin B12.

A four-ounce serving of cooked salmon contains between 3 and 5 micrograms of vitamin B12, making it a nutritious option to minimize the risk of vitamin B12 deficiency.

4. Seafood

Mussels and clams are rich sources of vitamin B12, with cooked clams ranking among the top B12-containing foods, providing up to 100 micrograms per four-ounce serving.

5. Poultry

While chicken and turkey don’t contain as much vitamin B12 as meats and seafood, poultry still contributes to overall vitamin B12 intake as part of a healthy diet.

Roasted chicken breast offers around 0.5 micrograms of vitamin B12 per four-ounce serving.

6. Eggs

Two chicken eggs provide 50 percent of the RDA of vitamin B12, making eggs a nutritious choice to support vitamin B12 stores for those who don’t like to eat meat.

7. Dairy products

Although dairy products, such as milk, yogurt, and certain cheeses, contain only small amounts of vitamin B12, evidence published in Animal Frontiers highlights that whole milk consumption remains a major source of vitamin B12 for humans.

What Is Vitamin B12?

Vitamin B12, or cobalamin, is an essential vitamin belonging to the B vitamin complex that plays a crucial role in various bodily functions.

Here are the essential functions of vitamin B12:

• Promotes energy production
• Regulates DNA synthesis
• Facilitates the maturation of red blood cells
• Maintains neuronal health and nervous system function
• Supports cognitive functions and mood regulation

Signs Of Low Vitamin B12

Because vitamin B12 is involved in maintaining various critical physiological functions, vitamin B12 deficiency can manifest in a wide range of signs and symptoms.

Vitamin B12 is essential for the maturation of red blood cells, and lack of adequate vitamin B12 can cause megaloblastic anemia, characterized by large and immature red blood cells, unexplained tiredness, shortness of breath, and a rapid heartbeat.

Low vitamin B12 levels are associated with neurological issues, including:

• Numbness or tingling in hands and feet
• Poor balance and difficulty walking
• Cognitive issues
• Mental confusion
• Mood changes, including depression and irritability
• Vision problems

In addition, vitamin B12 deficiency can impair cellular energy-making processes, leading to fatigue and weakness, and has been associated with gastrointestinal issues, including nausea, vomiting, mouth ulcers, and a swollen tongue.

Causes Of Vitamin B12 Deficiency

Low vitamin B12 status is common, and according to a study published in Clinical Medicine, between 15 and 20 percent of adults have inadequate vitamin B12 levels or are deficient.

While vegans and vegetarians are vulnerable to vitamin B12 deficiency due to a potential lack of dietary vitamin B12, older adults are also at increased risk of low vitamin B12 as a result of age-related intestinal changes.

The intestinal absorption of vitamin B12 requires a protein called intrinsic factor, released by specialized cells in the stomach. Intrinsic factor binds to vitamin B12 and protects it from the harsh acidity of hydrochloric acid, commonly known as stomach acid.

Intrinsic factor production declines with age and is associated with significantly lower vitamin B12 absorption, which can lead to vitamin B12 deficiency despite consuming plenty of vitamin B12-rich foods.

Research published in the Journal of Blood Medicine suggests that as many as 50 percent of vitamin B12 deficiency cases are caused by pernicious anemia, an autoimmune disease characterized by immune cells destroying intrinsic factor-producing cells.

Other factors linked to poor vitamin B12 absorption:

• Use of gastric acid inhibitors such as proton pump inhibitors (PPIs) and antacids
• Low stomach acid
• Digestive disorders, including Crohn’s disease and inflammatory bowel disease (IBD)
• Excessive alcohol consumption

In addition, many vegans and vegetarians sprinkle nutritional yeast on their foods or rely on vitamin B-12 fortified products such as breakfast cereals and non-dairy milk, including almond milk, to obtain daily vitamin B12 requirements.

However, it’s important to note that the type of vitamin B12 used in fortified foods is generally poorly absorbed and not as potent as the vitamin B12 found in animal foods, which can further exacerbate the risk of vitamin B12 deficiency in people consuming predominant plant-based foods.

Benefits Of Vitamin B12

Maintaining optimal vitamin B12 levels not only promotes red blood cell production and DNA synthesis but also may support skin and skeletal health and has been found to lower the risk of cardiovascular disease.

Here are four health benefits of vitamin B12.

1. Promotes heart health

Research published in JAMA Network Open found that individuals with low vitamin B12 status are at an increased risk of heart disease.

Vitamin B12 helps regulate the body’s levels of homocysteine, an amino acid linked to cardiovascular disease, stroke, and other health issues.

2. May help support better moods

Vitamin B12 is involved in the production of serotonin, a neurotransmitter that regulates moods and contributes to feelings of well-being.

A long-term study published in The American Journal of Nutrition investigated the effects of vitamin B12 intake on depression and concluded that individuals with the highest vitamin B12 intake were at a significantly lower risk of developing depression than those with lower B12 intake.

3. Skin and hair health

Vitamin B12 helps regulate DNA synthesis, making it a crucial nutrient for cellular regeneration and tissue repair, which is essential in skin health and hair growth.

Evidence published in the American Journal of Clinical Dermatology confirms the benefits of vitamin B12 for skin health and highlights that vitamin B12 deficiency is associated with nail and skin changes, acne, dermatitis, and other skin-related issues.

4. Skeletal health 

The importance of vitamin B12 for bone health is often overlooked.

According to research published in Nutrients, vitamin B12 deficiency appears to increase the risk of osteoporosis and hip fractures in later life.

It’s believed vitamin B12’s potential bone-protective properties are due to its role in regulating homocysteine, which has been linked to poor bone mineral density, a primary risk factor for osteoporosis.

When To Take Vitamin B12 Supplements

It’s generally recommended that individuals following a plant-based diet and older adults take vitamin B12 supplementation due to their increased risk of vitamin B12 deficiency.

In addition, vitamin B12 supplementation has been found beneficial for individuals with chronic gastrointestinal conditions, who often experience nutrient malabsorption.

Pregnancy is a time of heightened vitamin B12 requirements, and a study published in Advances in Nutrition found that deficiency can increase the risk of pregnancy-related complications.

Prenatal vitamins containing vitamin B12 can offer a convenient way to promote vitamin B12 levels in pregnant women and breastfeeding mothers, especially those who don’t regularly consume animal products.

While vitamin B12 is generally considered safe and well tolerated, it’s crucial to discuss the use of vitamin B12-containing dietary supplements with a healthcare provider to minimize the risk of side effects or drug interactions.

Key Takeaways

Vitamin B12 is essential in maintaining nervous system functions, regulating red blood cell production, and facilitating DNA synthesis.

The best vitamin B12 foods are animal products such as organ meats, fish, seafood, and poultry, leaving vegans and vegetarians at increased risk of vitamin B12 deficiency linked to various adverse health effects.

Older adults and those with digestive disorders may not absorb adequate amounts of dietary vitamin B12, and taking a vitamin B12 supplement is an excellent strategy to prevent deficiency and support optimal body stores.

 

Overall, over 40% of Americans are vitamin D deficient—and among those with darker skin, it skyrockets to more than 80%. That’s because we live such indoor lives—and only around 10% of the active vitamin D we get comes from foods we eat. The rest gets activated, or doesn’t, from exposure to sunlight, and darker skin does not let enough energetic UV rays through to stimulate the precursor to active vitamin D.

The Dangers of Vitamin D Deficiency

Often a D-ficiency is accompanied by health problems such as obesity, high blood pressure, and low levels of good-for-you HDL cholesterol. The list of health issues that can develop with a chronic lack of vitamin D is long and potentially devastating.

Vitamin D deficiency is associated with bone and muscle pain weakness and increased risk of falls in older adults. In addition, a 14-year Chinese study shows that folks with prediabetes (almost 100 million Americans) and lower blood levels of vitamin D were far more likely to progress to type 2 diabetes than those with healthy levels of D—and if their triglyceride levels were also elevated, the risk was even greater. Another study shows a cluster of risk factors that are associated with developing dementia at a young age, including a lack of vitamin D. There’s even a correlation between a vitamin D deficiency and shin splints, according to researchers at the Cleveland Clinic. And we haven’t even mentioned the risk of cardiovascular and autoimmune disease and increased vulnerability to infection.

The Benefits of Boosting Vitamin D

The far-reaching benefits of vitamin D come in part from the fact that once it is activated by your liver and kidneys, it becomes, in actuality, a hormone called calcitriol.

In your body, activated vitamin D helps increase the absorption of calcium so it can enter your bloodstream, helps prevent calcium loss from the kidneys, and promotes the formation of new bone cells. It also plays an important role in bolstering your immune system, pushing calories into muscle rather than fat, countering depression and heart disease, and, yes, helping prevent the progression of prediabetes to full-blown type 2 diabetes.

Plus, getting your vitamin D from exposure to morning sunlight confers special benefits to folks trying to achieve a healthy weight. One study in the journal Cell found two kinds of fat cells that provide energy to the body and are regulated by light exposure. The researchers concluded that getting a dose of morning sunlight may shrink fat cells below the skin, promoting weight loss. In another study, women 65+ with higher vitamin D levels were less likely to gain weight. A study in PLOS One, looking at the impact of early-in-the-day light exposure on weight, found a 34% difference in weight between folks with regular early light exposure and those with little or late-day exposure.

How To Get More Vitamin D

Tune into the power of 10-30 minutes of sunlight daily to help you achieve a healthy level of vitamin D. The rest of the day, wear sunscreen with an SPF of 35 and sunglasses to reduce the risk of skin cancer and cataracts. But what can you do if you need extra help to boost your vitamin D levels? Check out researched benefits of vitamin D supplements.

You can also boost your D with D-licious wild-caught salmon—and other vitamin D rich-foods.

Vitamin D Rich Harissa Salmon Filet Recipe

PREP: 15 minutes

COOK: 12 minutes

MAKES: 2 servings

SERVING SIZE: Two 3-ounce fillets

• Calories: 425 kcal
• Total fiber: 2.7 g
• Soluble fiber: 0.3 g
• Protein: 35.4 g
• Total fat: 28.3 g
• Saturated fat: 4.1 g
• Healthy fats: 15.8 g
• Carbohydrates: 5.8 g
• Sugars: 0.5 g
• Added sugars: 0g
• Sodium: 606 mg
• Potassium: 670 mg
• Magnesium: 45 mg
• Calcium: 106 mg

In this recipe, healthy king salmon showcases the North African flavors of harissa. The Harissa Spice Blend is on the mild side because everyone has a different tolerance for spice, but don’t be afraid to increase the chili pepper in this dish—the salmon’s richness and fat content soothe the heat and create a harmonious balance.

Ingredients:

• 1 tablespoon fresh Italian parsley, finely chopped, plus more for garnish
• 1 tablespoon extra-virgin olive oil
• 3 garlic cloves, finely chopped
• 1 tablespoon Harissa Spice Blend (see below)
• 1½ teaspoons (packed) lemon peel, finely grated
• 1 teaspoon fresh lemon juice
• ¼ teaspoon kosher salt
• ⅛ teaspoon freshly ground black pepper
• 4 skinless wild salmon fillets (3 ounces each), preferably king salmon

To Prepare

1. Preheat the oven to 350°F. In a small bowl, combine 1 tablespoon parsley with olive oil, garlic, Harissa Spice Blend, lemon peel and juice, salt, and pepper. Stir until well blended. Spread a quarter of the harissa mixture (about 2 teaspoons) evenly over the top of each salmon fillet.
2. Spray a 12-by-8-inch rimmed baking sheet with nonstick coating. Place the fillets about an inch apart on the prepared sheet. Roast the salmon until the fillets feel almost firm to the touch and are just cooked through, about 12 minutes.
3. Garnish the fillets with some chopped parsley before serving.

Harissa Spice Blend Recipe

Ingredients:

• 2 teaspoons caraway seeds
• ½ teaspoon red chili flakes
• 1 teaspoon kosher salt
• 4 teaspoons paprika
• 1 tablespoon smoked paprika
• 1 tablespoon ground cumin
• 2 teaspoons garlic powder
• 1 tablespoon ground cumin
• 2 teaspoons garlic powder

1. Finely grind the caraway seeds and chili flakes in a mortar and pestle or in a spice grinder. Add the salt and blend 10 seconds. Transfer the blend to a small container.

2. Mix in the remaining ingredients. Cover and store at room temperature or in the refrigerator for up to 2 months.

 

Have you ever felt exhausted, noticed persistent skin issues, or experienced mood swings that leave you wondering? Many symptoms might be linked to a deficiency in zinc—a vital trace mineral essential for overall health.

This article will explore the multiple benefits of zinc, common deficiencies, and how they can affect human health. We’ll also explore the different types of zinc supplements available, helping you make better decisions about your wellness journey.

Function of Zinc

Zinc is essential for DNA synthesis, cell division, and immune system function. The average body has 2-3 grams of zinc, usually bound to proteins. In addition, zinc is involved in over 300 biochemical reactions in the body, indicating its importance.

Zinc’s Role In Your Body

• Fights the common cold
• Helps reduce acne
• Optimizes memory and brain health
• Reduces risk of depression
• Helps Attention Deficit Hyperactivity Disorder (ADHD/ADD)
• Helps those with Traumatic Brain Injury (TBI)
• Helps with wound healing
• Prevents sunburns
• Helps prevent diarrhea in children 6 months or older
• Optimizes immune system
• Optimizes protein synthesis
• Optimizes DNA health
• Helps cells to reproduce appropriately

Health Benefits of Zinc

• Brain Health – Zinc is essential for brain health; adequate levels may improve mood and memory. Low levels have been linked with developmental conditions like ADHD.
• Immune Function – Zinc is critical for the development and function of healthy immune cells. Research suggests that zinc may help reduce the duration and severity of cold symptoms, particularly when taken within 24 hours of onset Supplementation may reduce the incidence of infections, especially in the elderly².
• Skin Health – Zinc is vital for the growth and development of skin cells. Its anti-inflammatory properties also promote faster wound healing⁷ Conditions like acne and eczema have been associated with low zinc levels. Taking zinc supplements can enhance skin health and optimize wound healing³.
• Low Testosterone – A common problem in men, especially as they age. Therefore, testing for zinc and when testosterone deficiency is present may be beneficial.
• Chronic Inflammation – Common in those with diabetes and heart disease, may be made worse when blood levels of zinc are low, according to a 2012 study. Inflammation is believed to be a precursor to many chronic health issues.

Food Sources of Zinc

The good news is that you can boost your zinc levels by incorporating zinc-rich foods into your diet. Here are some excellent food sources, along with their approximate zinc content:

Best Food Sources of Zinc  (per 3 grams of food)

• Oysters – 74 mg
• Beef Chuck Roast – 7 mg
• Alaska Crab – 6.5 mg
• Beef Patty – 3 mg
• Breakfast cereal – 3.5 mg
• Lobster – 3.4 mg
• Pork chops – 2.9 mg
• Baked Beans – (1/2 cup) 2.9 mg
• Chicken – 2.4 mg
• Fruit yogurt – (1 cup) 1.9 mg

Zinc Deficiency

Zinc deficiency is more common than many realize and often goes undiagnosed. According to studies, up to 17% of the world’s population is zinc deficient, with prevalence varying by age, gender, and dietary habits. Up to 30% of people with absorption issues, such as colitis or weight loss surgeries, are deficient, according to studies. Another study of women worldwide indicated up to 15-73% of pregnant women could be lacking in this vital mineral.

• Children and Adolescents: Infants and young children are particularly at risk since they require higher amounts of zinc for growth and development. In developing countries, it is estimated that 20% of children may be zinc deficient.
• Adults: Among older adults, especially those with chronic illnesses, the incidence of zinc deficiency is roughly 31%. This is due to lower dietary intake and reduced absorption. In my medical practice, I have diagnosed hundreds of patients, mostly elderly, with zinc deficiency, which allowed me to help get to the root cause of their health concerns.

One way to test for zinc deficiency is through a serum zinc test, which measures zinc concentration in your blood. Alternatively, a more comprehensive assessment might include hair or urine analysis¹.

Symptoms Of Zinc Deficiency

Zinc deficiency can contribute to many health issues, including:

• Impaired Immune Function: Making you more susceptible to infections.
• Anosmia: Lost ability to smell
• Hair Loss: Thinning hair or increased hair loss.
• Diarrhea: Due to impaired immune response in the gut.
• Delayed Wound Healing: Cuts and bruises take longer to heal.
• Taste Abnormalities: Changes in your sense of taste or loss of appetite.

Physical Signs of Zinc Deficiency

• White Spots on Fingernails
• Slow-Healing Wounds
• Hair Loss or Thinning
• Frequent Infections
• Skin Lesions or Dermatitis, Particularly Around the Mouth and Eyes
• Inability to smell aromas

Medications Contributing to Zinc Deficiency

Certain medications can deplete zinc levels in your body, including:

• Diuretics (e.g., furosemide hydrochlorothiazide, chlorthalidone), commonly used to treat high blood pressure, heart failure and fluid retention Acid Reducers (e.g., omeprazole. Pantoprazole, esomeprazole) can result in reduced absorption
• ACE Inhibitors (e.g., lisinopril, benazepril) used to treat high blood pressure
• Drugs for Rheumatoid Arthritis (e.g., methotrexate)
• Antibiotics (e.g., tetracycline and quinolone (ciprofloxacin, levofloxacin) antibiotics): Zinc can bind with these medications, decreasing their absorption. Taking zinc supplements at least two hours apart from these antibiotics is recommended if you are currently being treated for an infection.

If you’re taking these medications, talking to your doctor about your zinc levels is prudent. They might recommend dietary adjustments or supplementation to help mitigate the risk of deficiency. Also, consider asking your physician to check your blood and measure your zinc level.

Types of Zinc

If you’re considering supplementation, choosing the right type of zinc is essential. There are many different choices, each one a little different. To help you decide, here are some common forms, along with the pros and cons of each:

Zinc Gluconate

• Pros: Well-absorbed and commonly used in tablets for cold treatment.
• Cons: Lower zinc content compared to other forms of zinc.

Zinc Picolinate

• Pros: Highly bioavailable, meaning the body absorbs it more efficiently.
• Cons: Often higher priced.

Zinc Citrate

• Pros: Better absorption rate than zinc oxide.
• Cons: Contains less elemental zinc than some other forms.

Zinc Oxide

• Pros: Widely available and inexpensive.
• Cons: Lower absorption rate than other forms.

Choose a supplement that suits your needs and consider discussing it with a healthcare provider for personalized advice.

Recommended Daily Allowance and Optimal Dose

The Recommended Dietary Allowance (RDA) for zinc varies by age and gender:

• Men (19 years and older): 11 mg/day
• Women (19 years and older): 8 mg/day
• Pregnant Women: 11 mg/day
• Lactating Women: 12 mg/day

The levels listed are the bare minimum needed for one to function. However, the optimal dose can vary depending on individual health needs and existing deficiencies. For general health maintenance, the RDA is typically adequate. However, therapeutic doses may range from 25 mg to 50 mg per day for specific conditions like immune support. Always seek expert guidance when considering higher doses.

Zinc Toxicity

While zinc is essential, too much can be harmful. It is important to take the recommended dose on the label. Excessive intake can lead to toxicity, with symptoms such as:

• Diarrhea
• Nausea and Vomiting
• Impaired Immune Function

Also, it is essential to note that chronic high doses can interfere with copper absorption, leading to copper deficiency¹⁰. Sticking to recommended dosages is vital unless advised otherwise by a healthcare professional.

Conclusion

Zinc is an essential mineral that plays a vital role in many aspects of health, including immune function, skin care, cognitive abilities, and mood balance. As a family physician, I encourage everyone to ensure they maintain healthy zinc levels, either through their diet or with supplements, especially if they’re at risk of deficiency.

However, before starting any new supplement, it’s always a good idea to talk to your healthcare provider to make sure it’s the right choice for you since everyone’s needs can vary. Getting the right amount of zinc could be a key factor in improving your overall health—sometimes it’s the small things that make a big difference!

Vitamin D was discovered over 100 years ago, in 1922, and remains one of the most important vitamins for children’s growth and development. Why is it especially crucial for children? Primarily, because it regulates calcium and phosphorus exchange, directly affecting bone growth. Vitamin D is a key factor in forming and maintaining healthy bone tissue.

In recent decades, our understanding of Vitamin D has expanded significantly. We now know that its physiological functions go far beyond bone health. Research has shown that Vitamin D also impacts the immune system, inflammatory responses, muscle function, mental health, metabolic processes, and more.

As awareness of Vitamin D’s importance grows, so does the concern among parents about ensuring their children receive enough of this vital nutrient.

Sources of Vitamin D

There are two primary ways to obtain Vitamin D:

1. Sunlight: Vitamin D is synthesized in the skin when exposed to sunlight.
2. Diet: It can also be found in certain foods.

However, both methods have limitations:

• Sun exposure is hard to regulate safely. While the sun helps synthesize Vitamin D, modern medical advice strongly recommends protecting skin from UV radiation due to the risk of skin cancer.
• Dietary sources of Vitamin D are limited, mostly to animal-based products like fatty fish, egg yolks, meat, and milk. Even these contain relatively small amounts, and cooking can reduce Vitamin D content by 10-30%.

Because of these challenges, Vitamin D supplements are widely considered a safe and effective alternative to natural sources. These supplements are available for both direct consumption and as food fortifiers, enriching products like milk, cheese, infant formula, juices, cereals, and more.

Vitamin D For Kids: Common Questions + Concerns

Millions of parents give their children Vitamin D supplements based on medical advice. Here are answers to the most common questions about Vitamin D supplementation:

1. How are Vitamin D supplements measured?

On supplement packaging, Vitamin D is often listed in International Units (IU) or micrograms (mcg). It can also come in two forms: ergocalciferol (Vitamin D2) and cholecalciferol (Vitamin D3).

• 1 IU = 25 nanograms (ng) of either form of Vitamin D.
• One drop of a Vitamin D supplement solution typically contains 400 IU, following standard FDA guidelines.
• To convert IU to micrograms:
  400 IU = 10 mcg,
  800 IU = 20 mcg,
  1000 IU = 25 mcg,
  4000 IU = 100 mcg.

2. What is the recommended dosage of Vitamin D?

For healthy children, the recommended daily intake is between 400 and 800 IU of Vitamin D, depending on age. The optimal dosing is daily, particularly for children under two years old. After age two, periodic dosing is an option, with children receiving Vitamin D weekly, monthly, or even twice yearly (in fall and winter).

Key points to remember:

• The dosage for periodic intake should be prescribed by a doctor.
• Only Vitamin D3 should be used for periodic supplementation.
• For daily use, both Vitamin D2 and D3 are effective.

3. When should you increase Vitamin D intake?

Certain conditions may require increased Vitamin D intake, such as:

• Darker skin, which synthesizes less Vitamin D from sunlight.
• Lack of sun exposure, especially in colder climates.
• Obesity and certain medical conditions or medications (e.g., some anticonvulsants and hormonal drugs).
• Dietary limitations, such as vegan diets or eating disorders like anorexia nervosa, which reduce Vitamin D intake from food.

Importantly, any decision to increase Vitamin D dosage should be made by a healthcare professional.

4. When should you reduce or stop taking Vitamin D?

The recommended daily intake for healthy children remains 400-800 IU. However, certain medical conditions, such as kidney disease or high calcium levels, may require a child to stop taking Vitamin D altogether. In these cases, no reduced dose is necessary; the supplement should not be given at all. Parents should never reduce Vitamin D dosages without medical guidance.

Addressing Additional Questions

Although we’ve answered four major questions, it’s natural for parents to have more concerns. Here’s a simple rule to remember:

For healthy children aged birth to 18 years, a daily intake of 400-800 IU of Vitamin D is recommended. If the child has specific health concerns, a doctor will provide tailored advice.

• Should you stop supplementing in summer when sunlight is plentiful?
  No, as long as the child is receiving the recommended daily dosage.
• Do healthy children need Vitamin D deficiency tests?
  No, tests are only necessary if prescribed by a doctor for specific health concerns.
• Which is better, Vitamin D2 or D3?
  For daily supplementation, either form works. However, if your child is unwell, consult a doctor about the best option.
• Is a water- or oil-based Vitamin D solution better?
  For healthy children, it doesn’t matter. For those with medical conditions, a doctor will recommend the most appropriate form.

The most important takeaway: For healthy children, a daily dose of 400-800 IU of Vitamin D is safe and effective. If you have concerns or your child has health issues, always consult with a healthcare provider for guidance.

The gut is pivotal for overall well-being, influencing everything from nutrient absorption to immune function. This article delves into the most effective supplements available to support and enhance gut wellness and practical recommendations for achieving a balanced and healthy digestive system.

The Best Digestion Supplements

Discover the top supplements for digestive health to support optimal gut wellness.

Collagen

Collagen offers several benefits for gut health, thanks to its unique structural properties and amino acid profile. Collagen’s amino acids glycine and glutamine are essential for repairing and maintaining the gut lining. This may help prevent and heal conditions like leaky gut syndrome.

Studies show the anti-inflammatory properties of collagen can help reduce inflammation in the gut, which is beneficial for conditions like colitis and diverticulitis. Collagen may help regulate stomach acid secretion and improve the overall digestive process. It also attracts water and acidic molecules, which aids in breaking down food more efficiently.

Collagen can help protect the stomach lining and reduce the risk of developing ulcers. Research has shown that collagen peptides can improve gut barrier function by enhancing the tight junctions in the gut lining, which helps prevent harmful substances from leaking into the bloodstream.

Collagen may also help with bowel regularity, reducing symptoms like constipation and diarrhea.

Incorporating collagen into your diet, whether through supplements or collagen-rich foods like bone broth, can significantly support your gut health.

Probiotics

Probiotics are live microorganisms that can change the composition of your gut microflora. Studies suggest that probiotics may significantly affect the makeup of the gut microbiome and positively impact other areas of health, like immunity.

Research has shown that probiotics help maintain a healthy balance of gut bacteria by increasing the number of beneficial bacteria and reducing harmful ones. This balance is crucial for optimal digestive function.

Probiotics also aid in the breakdown of food and the absorption of nutrients. They help digest lactose, the sugar found in milk, which can be particularly beneficial for people with lactose intolerance.

Probiotics are effective in preventing and treating diarrhea, especially when it’s caused by antibiotics. Antibiotics can disrupt the natural balance of gut bacteria, and probiotics help restore it. Probiotics can alleviate symptoms of various digestive disorders, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). They may help reduce bloating, gas, and constipation.

A healthy gut microbiome supported by probiotics can enhance the immune system, helping to fend off infections and illnesses. Probiotics also strengthen the gut barrier, which prevents harmful substances from entering the bloodstream and causing inflammation.

Try incorporating common sources of probiotics, including fermented foods like yogurt, kefir, sauerkraut, kimchi, and probiotic supplements into your daily routine for optimal gut wellness.

Prebiotics

Prebiotics are fibers that fuel probiotic bacteria growth in the gut. Prebiotics provide “food” meant to promote the growth of beneficial bacteria in the gut microbiome.

Prebiotics are non-digestible fibers that travel to the colon, where they are fermented by gut bacteria. This fermentation process produces short-chain fatty acids that provide energy to colon cells and support overall gut health. Studies show the short-chain fatty acids produced during the fermentation of prebiotics have anti-inflammatory properties, which can help reduce inflammation in the gut and other parts of the body.

By feeding the good bacteria, prebiotics help maintain a healthy balance of gut microbiota, which is essential for efficient digestion and nutrient absorption. Prebiotics can help regulate bowel movements by increasing stool bulk and promoting regularity.

Some excellent sources of prebiotics include garlic, onions, bananas, asparagus, and whole grains. You can also get prebiotics in supplement form. Try adding prebiotics to your supplement routine for digestive health and wellness.

Glutamine

Glutamine is an amino acid that plays a vital role in maintaining gut health. It helps maintain the integrity of the intestinal lining, which acts as a barrier to prevent harmful substances from leaking out of the gut lining.

Glutamine is essential for the growth and repair of the cells lining the intestines. This can be especially beneficial for individuals with gut injuries or those recovering from infections. It also has anti-inflammatory properties that can help reduce inflammation in the gut.

Did you know a significant portion of the immune system is located in the gut? Research has shown that glutamine supports the immune cells in the intestines, helping to fend off infections and maintain overall gut health. It can positively influence the composition of gut microbiota, promoting the growth of beneficial bacteria and reducing harmful ones.

Glutamine can be found in meat, dairy products, eggs, nuts, tofu, and certain vegetables like corn and red cabbage. Glutamine supplements are a good way to ensure you get enough glutamine for optimal gut health.

Slippery Elm

Slippery elm contains mucilage, a gel-like substance that coats the lining of the digestive tract. This protective layer can help reduce irritation and inflammation, making it beneficial for conditions like IBS and gastritis.

By coating the esophagus and stomach lining, slippery elm can help reduce symptoms of heartburn or gastroesophageal reflux disease (GERD). Slippery elm can also help regulate bowel movements by adding bulk to the stool and soothing the digestive tract, helping to keep you more regular.

Studies show the anti-inflammatory properties of slippery elm can help reduce inflammation in the gut, which is beneficial for conditions like Crohn’s disease, Celiac disease, and ulcerative colitis.

Incorporating slippery elm into your diet, whether through supplements, teas, or powders, can significantly support your gut health.

Butyrate

Butyrate, a short-chain fatty acid produced by the fermentation of dietary fibers in the colon, offers several benefits for digestive health. It is the primary energy source for the cells lining the colon, meeting about 70% of their energy needs. This helps maintain the health and integrity of the gut lining.

It strengthens the mucosal barrier, which prevents harmful substances from entering the bloodstream and causing inflammation. Butyrate helps reduce inflammation in the gut, which is beneficial for managing GI health.

Research shows that butyrate promotes a healthy balance of gut bacteria, encouraging the growth of beneficial microbes and inhibiting harmful ones. It also helps regulate bowel movements by modulating gut motility, which can prevent constipation and promote regularity.

Furthermore, Butyrate supports the immune system by enhancing the function of immune cells in the gut.

Incorporating fiber-rich foods like fruits, vegetables, whole grains, and legumes into your diet can help increase butyrate production in your gut. Butyrate supplements are another good option for digestive support and gut wellness.

Curcumin

Curcumin, the active compound in turmeric, offers several benefits for the digestive tract. It helps relax the smooth muscles in the intestines, which aids in moving food through the digestive system. This can help prevent gas and bloating discomfort.

Studies show that curcumin has powerful anti-inflammatory properties that can help reduce inflammation in the gut. It has been shown to protect against various digestive disorders, including reflux esophagitis and gastric mucosal damage caused by nonsteroidal anti-inflammatory drugs (NSAIDs).

Incorporating curcumin into your diet, either through turmeric-rich foods or supplements, could be a great way to support your digestive health throughout the year.

Digestive Enzymes

Digestive enzymes play a crucial role in breaking down the food we eat into nutrients that the body can absorb and use. They help break down carbohydrates, proteins, and fats more efficiently, reducing symptoms like bloating, gas, and indigestion.

By aiding in the breakdown of food, research shows that digestive enzymes aid your body in absorbing more nutrients from the food you eat, which can help prevent nutritional deficiencies. For individuals with enzyme deficiencies or digestive disorders, taking digestive enzyme supplements can alleviate discomfort and improve overall digestive health.

Conditions like lactose intolerance, pancreatic insufficiency, and certain food intolerances can benefit from specific digestive enzymes like lactase, protease, and lipase. Better digestion and nutrient absorption can lead to increased energy levels, as your body is more effectively utilizing the nutrients from your food.

Incorporating digestive enzyme supplements into your routine can significantly improve your digestive health, especially if you experience frequent digestive issues.

Conclusion

From enhancing gut lining integrity and reducing inflammation to supporting beneficial gut bacteria and improving nutrient absorption, these supplements offer comprehensive benefits for maintaining a balanced and healthy digestive system.

Always consult with your licensed healthcare provider before adding new supplements to your healthcare regimen.

You’ve probably heard that omega-3s are great for your health. They play an important role in the makeup of cell membranes throughout the body and support proper cell communication.

Eating fish is an excellent way to get omega-3s into your system. Sometimes, however, it can be hard to include enough fish in your diet to reach your health goals. Taking a supplement can be a good way to ensure you are meeting your body’s needs.

But is it better to take a fish oil or omega-3 supplement? Let’s take a deep dive into the subject and explore the differences between the two, the benefits of each, and what to look for in a high-quality supplement so you can make the right choice.

Are Fish Oil and Omega 3 the Same?

Many people often use the terms “fish oil” and “omega-3” interchangeably, but they are not quite the same.

Fish oil is a supplement derived from the tissues of fish, and it contains omega-3s, which are the actual nutrients. Omega-3s are a type of polyunsaturated fatty acid, known for their numerous health benefits. While fish oil serves as a source, omega-3s are the essential components that provide nutritional value.

Polyunsaturated is a scientific term to describe fatty acids with more than one carbon-to-carbon double bond. Monounsaturated fatty acids, like those found in avocados and olive oil, have only one such double bond. Saturated fatty acids, like those found in butter and coconut oil, have no such double bonds.

Omega-3s come in many different varieties, but there are three types you’ll see most frequently in scientific research—alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA).

ALA comes from plant sources, like flaxseed, walnuts, and chia seeds. ALA is an essential fatty acid because the body cannot make it. So, it is a fatty acid that you must consume.

EPA and DHA are considered nonessential because the body can synthesize them. Humans have the enzymes to partly convert ALA to EPA and to some extent DHA. However, this conversion rate is low.^1,2,3 

To achieve optimal levels of EPA and DHA, it’s best to get them from the foods you eat or through a supplement. Fish oil contains both EPA and DHA, making it a useful option for this need.

Sources of Omega-3s and Their Benefits

Fish Oil

Fish oil often comes as a byproduct of the animal feed industry. Herring, sardines, anchovies, mackerel, and menhaden are among the common fish used for this purpose. Their flesh is ground into fishmeal while the oil is used in fish feed, added to pet food, or refined for human supplementation.

Fish Liver Oil

Fish liver oil supplements, such as cod liver oil, contain EPA and DHA in relatively lower concentrations compared to fish oils. However, thanks to their origin in the liver, they are rich in vitamin A and vitamin D. These fat-soluble vitamins are not commonly present in fish oil supplements.

As a bonus, vitamin A is an antioxidant that can guard the omega-3 fatty acids against oxidation. When EPA and DHA oils oxidize, they become rancid, and you may notice a fishy or rotten taste or smell.

Algal Oil

Algal oil offers a source of DHA and EPA that is plant-based. In fact, the DHA and EPA found in fish come from the algae that small fish eat. These omega-3s get transferred up the food chain as larger fish eat the smaller fish. Because algal oil is at the beginning of this food chain, there is less concern about contaminants like mercury, which is a consideration when you consume fish products.

Krill Oil

Krill oil is extracted from Antarctic krill (Euphausia superba). This small shrimp-like animal gets its EPA and DHA content from the algae that it eats. Krill oil also contains the antioxidant astaxanthin. Naturally occurring vitamins A, D, and E add to krill oil’s antioxidant power.

Flaxseed Oil

Flaxseed oil contains ALA. Commonly known as the plant-based omega-3, ALA can also be found in walnuts, soybeans, hemp seeds, canola oil, chia seeds, and, in low quantities, dark leafy green vegetables.

What Forms of Omega-3 Exist?

Omega-3s come in both natural and synthetic forms. The natural forms include triglycerides (TG), phospholipids (PL), and free fatty acids (FFA).

The omega-3s in fish and fish oils exist mainly in TG and FFA forms. Algal oil offers omega-3s, mostly as triglycerides. In krill, a significant amount of omega-3s occur as phospholipids. FFA tends to be avoided in commercial preparations because FFA is very prone to oxidation, so can easily become rancid.

Ethyl ester (EE) is a synthetic form of omega-3.⁴ When fish is processed to refine its oil for use in supplements, food chemists often choose to convert triglycerides into ethyl esters. This makes it easier to manipulate the concentration of DHA and EPA in the oil.

It’s possible, however, to transform an EE back into a TG. This process is called re-esterification and results in a form of omega-3 called re-esterified or reformed triglyceride (rTG).⁴

Some manufacturers choose to convert EE’s to rTG’s because some research suggests the body absorbs triglycerides better than ethyl esters.^5,6 But there is still a market for omega-3 in EE form because you can improve EE absorption simply by consuming fat-containing food with it.⁷

What Are Some Health Benefits of Omega-3?

Omega-3s are associated with many potential benefits, from improved heart health to reduced inflammation, to a lower risk of depression.⁸ Here’s a deeper look into how you may benefit from consuming more omega-3 fatty acids.

May Help Combat Inflammation

People are most familiar with inflammation as an acute response—it’s how your body fights infection and stimulates the healing process.

After an injury, you may experience pain, warmth, redness, and swelling in the affected area of your body. This acute inflammation results from your immune system sending white blood cells to the injury site.

When inflammation lingers, its chemical signals persist, and the whole process gets prolonged. This is called chronic inflammation. With chronic inflammation, your immune system may mistakenly recognize healthy tissues as a threat and attack them with white blood cells.

Research has linked chronic inflammation to developing conditions like cancer, arthritis, obesity, and heart disease.⁹

May Help Lower Triglycerides

You’ll see your triglyceride level listed as one of the numbers on a standard cholesterol blood test. Triglycerides are a type of fat that circulates in your blood. When you eat more calories than your body immediately needs, it converts them into triglycerides.

While it’s important to have a normal level of triglycerides, high triglycerides can lead to hardening or thickening of your arteries. This increases your risk of stroke, heart attack, and heart disease.

A review of 41 well-designed studies showed that EPA and DHA given as marine oils reduced triglyceride levels.10 Evidence from randomized controlled trials suggests dietary ALA decreases triglycerides as well.

May Improve Depression Symptoms

A review of 26 well-designed studies concluded that omega-3s may have an overall beneficial effect on symptoms of depression.¹¹ The omega-3 formulations that showed this benefit had at least 60% EPA content. The effective dose was at least 1g of EPA per day.

Depression is a serious condition. So, it is wise to consult a health care professional and not rely on supplementation alone to manage symptoms of depression.

What to Look for When Choosing an Omega-3 Supplement

Walk down the supplement aisle of your grocery store, and you may be confronted with an impressive—if not overwhelming—variety of omega-3 supplements. Here are a few factors to consider when choosing one to get the most effective omega-3 for your needs.

EPA/DHA Content

Reading the label to determine what you are actually getting in a supplement is important. Note what type of omega-3 the supplement contains—EPA, DHA, and/or ALA— and look at the amount of each type. For example, a supplement may have 1000mg of fish oil in each capsule but only 400mg of EPA and 200mg of DHA.

To ensure the claims made on a product label are accurate, check for a Current Good Manufacturing Practices (CGMP) certification. The FDA enforces CGMP regulations, helping you feel assured that the supplement contains what the label states.

The amounts of EPA, DHA and other fatty acid content were analyzed in a study of 47 commercial fish, krill, and algal oil supplements. Only 25% of the tested supplements contained at least the amount of DHA stated on the label. For EPA, only 21% had at least the stated amount.¹²

Also, find out what form of Omega-3 is in the supplement. Is it TG, rTG, PL, FFA, or EE? While EE may not be absorbed as well as the others, you can improve the absorption by consuming a fat-containing meal with it.7 Some manufacturers include an absorption enhancer in their EE formulations, so there may be no need for such a meal.

Knowing these facts about the product will help you get the most out of your omega-3 supplement—you can’t benefit from it if your body doesn’t absorb it.

Purity

Ensure the supplement meets a certain standard of quality. Contamination is a potential concern for fish oil. Heavy metals, PCBs (polychlorinated biphenyls), and organochlorine pesticides should be kept at an absolute minimum, if not completely eliminated.

Confirm that the supplement has undergone third-party testing. Look for a seal or certification of independent organizations like NSF International, United States Pharmacopeia (USP), Therapeutic Goods Association (TGA), or International Fish Oil Standards (IFOS).

Freshness

As previously mentioned, omega-3s are prone to oxidation and can readily go rancid if not properly handled and stored. Once they spoil, omega-3s may smell foul, lose potency, or even become harmful if consumed.

Check the expiration date, smell the product, and look for any antioxidants in the supplement like vitamins A or E. Heat can speed the spoilage rate. Therefore, generally, it’s wise to store the product in a dry and cool place after opening.

Dosage and Duration

Various health organizations have released their own recommendations on the total omega-3 a person needs daily. The exact amounts differ among the organizations, but the range tends to be between at least 250mg to 500mg of combined EPA and DHA to meet the basic nutritional needs of the general population.^13,14,15 

Factors like age, diet, genetics, lifestyle, body weight and health condition are important when considering the right dose. It is best to seek the advice of a health professional for guidance in this area, especially if you have a medical condition.

Safety

The side effects of omega-3 supplements, if any occur, are generally mild. Possible adverse reactions include headache, bad breath, unpleasant taste, foul-smelling sweat, and gastrointestinal discomfort.

There is conflicting evidence about whether omega-3s affect the risk of prostate cancer. Some studies have found an increased risk of prostate cancer among men with higher blood levels of omega-3 fatty acids.¹⁶ But other research shows that a diet rich in omega-3s can help lower the risk of prostate cancer.¹⁷

Since large doses of omega-3 supplements can make your blood less likely to clot, consult your healthcare provider before starting omega-3 supplements if you are on blood thinners or other anticoagulants.

Also, some omega-3 supplements may not be tolerated by individuals allergic to seafood. As with all supplements, it is a good idea to consult your healthcare provider before adding omega-3s to your daily regimen.

One of the biggest nutritional myths is that diet alone can provide sufficient levels of all essential nutrients. It is a fallacy in underdeveloped and developed countries, including the United States. While conceivably possible, the reality is that most people do not come even close to nutritional adequacy without dietary supplementation. There is plenty of data to support this statement.

The World Health Organization indicates over 2 billion people suffer from a dietary deficiency of vitamins and minerals. And in the US, data from the National Health and Nutrition Examination Survey (NHANES) and the United States Department of Agriculture’s Food Consumption and Nutrient Intakes for Americans show nutrient deficiencies exist in a substantial portion of the US population, perhaps as high as 80% for some vitamins and minerals.

Common deficiencies include potassium, zinc, magnesium, vitamin B6, folate, vitamin B12, iodine, and vitamin K2. But the most common vitamin and mineral deficiencies worldwide are vitamins A and D3 and iron.

Defining Deficiency and Recommended Dietary Intake

The level of an individual vitamin and mineral intake can range from severe deficiency to toxicity. Somewhere in between is the ideal intake level. Two related terms are widely used to set a standard for the desired intake: Recommended Dietary Allowance (RDA) and Recommended Dietary Intake (RDI).

• RDAs provide the daily dietary intake level of a nutrient considered sufficient to meet the requirements of 97.5% of healthy individuals based on their life stage (age), gender, and gender.
• RDIs were developed for food-labeling purposes and are numerically identical to the highest RDA value for any group.

One of the biggest criticisms of the RDA is that it is not based upon defining the optimal level of nutrient intake but rather the level of nutrient intake that will not result in any signs of deficiency and an estimate of the level of the physiological need for the nutrient in “healthy” people.

Between the level of deficiency and an adequate or optimal level is an area referred to as subclinical or marginal deficiency or nutrient insufficiency. These terms signify a level of nutrient intake above causing classic deficiency signs and symptoms but is less than optimal because it is associated with some evidence of physiological inadequacy. In many instances, the only clues of a subclinical nutrient deficiency may be fatigue, lethargy, difficulty concentrating, or a lack of well-being. Worse is that chronic, long-term subclinical deficiency may wear down our health over time.

Consider the impact of a recent finding that scurvy, the severe state of vitamin C deficiency is on the rise in children living in the United States. Researchers analyzed data from over 19 million pediatric patients from a national database. Children with scurvy were identified by the ICD-10 code. The incidence of scurvy increased over three-fold from 8.2 per 100,000 in 2016 to 26.7 per 100,000 in 2020. A majority (64.2%) of the children also had a diagnosis of autism spectrum disorder.

On the surface, this may not appear to be a big issue, but there are some important considerations. Most physicians are likely not be on the lookout for vitamin C deficiency. Also, the diagnosis of scurvy represents the end-stage of vitamin C deficiency. Scurvy is the tip of the iceberg for subclinical vitamin C deficiency.

Vitamin C, or ascorbic acid, plays a key role in the manufacture and maintenance of collagen, the body’s primary protein. Scurvy reflects defective collagen synthesis and that leads to bleeding gums, impaired connective tissue and bone manufacture, and poor wound healing. Vitamin C is also critical for proper immune and brain function.

Children with scurvy experience bleeding gums, bone and joint pain, and easy bruising. Over 80% of pediatric patients with scurvy having severe leg and bone pain, and refuse to walk due to the pain caused by bearing their body weight.

Subclinical vitamin C deficiency is not going to have these severe symptoms. Instead, the symptoms are going to be vague such as irritability, fatigue, poor appetite, and slight delays in wound healing. The diagnosis is made by measuring vitamin C levels in the blood, but that really is an unnecessary inconvenience. Instead, it simply makes sense to aggressively meet dietary vitamin C requirements through diet and/or supplementation. The point being made is that if scurvy is a growing issue, so to is milder forms of vitamin C deficiency.

What Vitamins and Minerals Do in the Human Body

Vitamins and minerals are essential nutrients, meaning the body cannot function correctly without them. One of the main functions of vitamins and minerals is that they are found in the active part of the enzymes, and coenzymes work together to build or break down molecules.

Most enzymes and coenzymes are composed of a protein and a co-factor, typically an essential mineral and/or a vitamin. If an enzyme lacks the essential mineral or vitamin, it becomes inactive. For example, zinc is necessary for the enzyme that activates vitamin A in the visual process. A diet with sufficient vitamin A becomes irrelevant if no zinc is available for use in the enzyme.

Most enzymes contain a protein and a co-factor, typically an essential mineral or vitamin. If an enzyme lacks the essential mineral or vitamin, it cannot function properly. The enzyme can perform its vital function by providing the necessary mineral/vitamin through diet or a nutritional formula. For example, zinc is required for the enzyme that activates vitamin A in the visual process. A diet with sufficient vitamin A is irrelevant because vitamin A cannot convert to the active form without zinc in the enzyme.

Many enzymes also require additional support to perform their function. The support is in the form of a coenzyme, a molecule that functions along with the enzyme. Coenzymes are often composed of a vitamin or mineral. Without the coenzyme, the enzyme is powerless.

In the body, micronutrients (vitamins and minerals) function interactively. A deficiency of any single vitamin or mineral disrupts this complex system and must be avoided to achieve and maintain health.

Vitamin A Deficiency

Vitamin A was the first fat-soluble vitamin discovered, but that is not the only reason it was called “A.” It was named to signify its “anti-infective” properties. Vitamin A is critical to the health and function of the immune system. Vitamin A deficient individuals are more susceptible to infectious diseases, in general, but especially viral infections. In chronic vitamin A deficiency, the mucous membranes that line the respiratory tract, gastrointestinal tract, and genitourinary tract are also affected. It also severely affects the eyes.

In the eyes, vitamin A deficiency produces a condition known as xerophthalmia. The first symptom is poor night vision. As the vitamin A deficiency becomes more severe, it causes drying and wrinkling of the outer layer of the eye, the conjunctiva. And if it continues to progress, it leads to softening, erosion, and ulceration of the cornea and, eventually, blindness.

It is shocking in this era of modern living that vitamin A deficiency affects over 500 million people and is still the leading cause of irreversible blindness in many parts of the world.² As many as half a million children suffering from vitamin A deficiency become blind each year. And about half of these children will die within 12 months of losing sight. While rare in the United States and other developed countries, severe vitamin A deficiency is still a major factor in underdeveloped countries. To prevent vitamin A deficiency in underdeveloped countries, large preventative doses of vitamin A (e.g., 4,000 mcg of retinol) are given by the WHO and other organizations to children at risk every six months.

Diagnosis of vitamin A deficiency is usually made by measuring blood levels of retinol. A plasma or serum retinol concentration of <0.35 µmol/L indicates severe vitamin A deficiency, while a level of <0.70 μmol/L indicates subclinical vitamin A deficiency.

While severe vitamin A deficiency is rare in the US, approximately 46% of adults have an inadequate intake of vitamin A.³

Vitamin A is available in the diet in two forms. Retinol is preformed vitamin A and beta-carotene is converted by the body into retinol. Unfortunately, in malnutrition and in zinc deficiency, the conversion of beta-carotene to vitamin A is impaired. In addition, due to genetics, as many as 25% of people poorly convert beta-carotene into vitamin A.⁴

Dietary sources of retinol include eggs, butter, fortified milk and dairy products, beef liver, chicken liver, and cod liver oil. Nutritional sources of beta-carotene include green leafy vegetables and orange-colored vegetables and fruit (such as carrots, sweet potatoes, winter squash, cantaloupe, and mangos). In general, the greater the intensity in the color of the fruit or vegetable, the higher the beta-carotene level of a fruit or vegetable. For example, kale is considerably higher in beta-carotene than lettuce.

Vitamin A activity was initially measured in international units, with an IU being defined as 0.3 mcg of crystalline retinol or 0.6 mcg of beta-carotene. In 1967, the WHO recommended that vitamin A activity be referred to in terms of retinol active equivalents (RAE) rather than in I.U., with 1 mcg of retinol being equivalent to 1 RAE. In 1980, this recommendation was adopted in the US, and the RDA for vitamin A is now stated in RAE, although it is still common to see vitamin A activity listed in IU. The RDA for men and women is 900 and 700 RAE, respectively. The Tolerable Upper Intake Level (UL) for adults is set at 3,000 RAE of preformed vitamin A to avoid toxicity. There is no set UL for beta-carotene because the body will not form retinol from beta-carotene if levels are sufficient.

Warning: Dosages of retinol greater than 3,000 mcg (3,000 RAE or 10,000 IU) are not recommended for women at risk of pregnancy. Higher dosages of retinol (but not beta-carotene) can produce birth defects and should be avoided in any woman who might be pregnant.

Vitamin D Deficiency

There has been a big buzz about the importance of vitamin D3 because of its critical role in immune health. But vitamin D3 is vital to many cellular functions throughout the body. Vitamin D3 is more of a “prohormone” than a vitamin. We produce vitamin D3 in our body by the reaction of a chemical in our skin in response to sunlight. This vitamin D3 is converted by the liver to 25(OH)D3 and then the kidneys to its most active hormonal form 1,25-dihydroxyvitamin D3 or calcitriol, which plays a key role in calcium metabolism as well as in the expression of the genetic code. Human DNA contains more than 2,700 binding sites for the most active forms of vitamin D3.

Vitamin D3 deficiency is conventionally defined as having a 25(OH)D3 blood level of less than 25 ng/ml or even lower. The target blood level to insure adequate D3 status is considered 40 ng/ml.⁵ But many health experts consider a blood level of 50–80 ng/ml as the optimal range.

Considerable evidence indicates that about 50% of the world’s population may be deficient in vitamin D3.⁶ In the US, about 70% of the population have inadequate vitamin D3 levels (i.e., blood levels below 30 ng/ml) and about half are vitamin D deficient (25(OH)D3 with levels below 25 ng/ml), including 60% of nursing home residents and hospital patients and 76% of pregnant women.

Vitamin D is known as the “sunshine vitamin” because the skin can form vitamin D3 when exposed to the sun. Foods and supplements can also supply preformed D3. The best sources are fatty fish, beef liver, egg yolks, and D3-fortified dairy products. The D2 form of the vitamin is found in mushrooms, some fortified foods, and dietary supplements. The D2 form is not as efficient in raising blood levels as D3.⁷ The best supplement form is vitamin D3.

Risk Factors for Vitamin D3 Deficiency

• Insufficient exposure to sunlight – The body is designed to be exposed to sunlight. Many people now spend most days indoors or are covered up with clothes or sunscreen when outside.
• Living at a high latitude – Areas at higher latitudes, such as Alaska and other northern states, have less sunlight, which reduces exposure.
• Aging – The skin gets less responsive to ultraviolet light as you age.
• Darker skin – The skin pigment melanin reduces the effects of ultraviolet rays on the skin, thereby reducing vitamin D formation: the darker the skin, the greater the risk of vitamin D deficiency.
• Use of sunscreen.
• Obesity, liver disorders, and type 1 or 2 diabetes – These conditions and others reduce the conversion of D3 to the more active 25(OH)D3 by the liver.

Given the widespread insufficiency of blood levels of 25(OH)D3, many medical experts recommend preventative vitamin D3 supplementation to everyone, including children, as follows:

• Under the age of 5 years: 50 IU per pound, per day
• Aged 5–9 years: 2000 IU per day
• Aged 9–12 years: 2500 IU per day
• Over 12 years of age and adults: 4000 IU per day

Iron Deficiency

The importance of iron as the central portion of the hemoglobin molecule of red blood cells (RBC) is well-known. Iron is critical in the transport of oxygen from the lungs to the body’s tissues and the transport of carbon dioxide from the tissues to the lungs. Iron plays a role in enzymes involved in DNA and cellular energy production.

Iron deficiency is generally regarded as the most common nutrient deficiency in the world, including the United States. It is estimated that 1.6 billion people worldwide, or roughly 1/5th of the world’s population, are iron deficient. The highest risk for iron deficiency groups are infants under two years of age, teenage girls, pregnant women, and the elderly. Studies have found evidence of iron deficiency in as high as 30-50% of people in these groups and even higher in vegans.^8-10

Iron deficiency may be due to an increased iron requirement, decreased dietary intake, diminished iron absorption or utilization, blood loss, or a combination of factors. Increased requirements for iron occur during the growth spurts of infancy and adolescents and during pregnancy and lactation. Currently, most pregnant women are routinely given iron supplements during their pregnancy as the dramatic increased need for iron during pregnancy cannot usually be met through diet alone.

Iron deficiency is the most common cause of anemia (deficiency of red blood cells). However, it must be pointed out that anemia is the last stage of iron deficiency. Iron-dependent enzymes involved in energy production and metabolism are the first to be affected by low iron levels.

Even marginal iron deficiency can significantly impair the function of many tissues in the body. In particular, it can lead to fatigue and impaired immune system and brain function. Iron deficiency greatly reduces exercise, physical work capacity, and the immune system’s ability to fight off infection. Iron deficiency is also associated with markedly decreased attentiveness and lower mood. less complex or purposeful, narrower attention span, decreased persistence; and decreased voluntary activity. Fortunately, with iron supplementation, there is a return to normal mental function.

Iron deficiency in children is particularly harmful as they suffer not only physical developmental issues but also mental disabilities. Included are speech and language delays, poor attention span, and impaired short-term memory. An iron deficiency leaves these children falling well short of living up to their full potential, whether they live in a developed or underdeveloped country.⁷

Iron deficiency is best determined by a blood test known as serum ferritin. Ideally, the level should be at least 60 ng/ml for iron sufficiency.

The best dietary sources of iron are red meat, especially liver. Good non-meat sources of iron include fish, beans, molasses, dried fruits, whole grain and enriched breads, and green leafy vegetables. However, iron is better absorbed in meat because it is bound to hemoglobin. Non-heme iron absorption is not very good compared to heme-iron (5% absorption rate for non-heme vs. 30% for heme-iron). The RDA for iron is 18 mg for women and 10 mg. for men.

The most popular iron supplements are ferrous sulfate and ferrous fumarate. However, the best forms appear to be ferrous bisglycinate and ferric pyrophosphate. Both are free from gastrointestinal side effects with higher relative bioavailability, especially if taken on an empty stomach.

Many experts recommend taking a supplement providing 30 mg of iron daily to maintain positive iron status for vegans.

For iron deficiency, the usual recommendation is 30 mg of iron twice daily between meals. If this recommendation results in abdominal discomfort, take 30 mg with meals three to four times daily.

The Bottom Line

A health-promoting diet is critical to creating a solid nutrition foundation to build upon with a strategic dietary supplement program. No amount of dietary supplements can take the place of this foundation. However, we can use supplements to provide nutritional “insurance” in meeting dietary needs for optimal health. Here are my recommendations:

1. A high-quality multiple vitamin and mineral supplement.
2. Vitamin D3 to elevate your blood levels to the optimal range (typically 2,000-4,000 IU daily).
3. A high-quality fish oil or algal-based omega-3 product to provide a total of at least 1,000 mg EPA+DHA daily.
4. A plant-based antioxidant such as:

• Flavonoid-rich extract such as grape seed, pine bark, or green tea extract.
• A greens drink like chlorella, spirulina, barley grass juice, or wheat grass juice.
• Quercetin, resveratrol, curcumin, or other beneficial plant compound.

What Is Magnesium?

Magnesium is a vital mineral involved in numerous physiological processes. Found predominantly within cells, magnesium is a cofactor for over 600 enzymes involved in all major cellular metabolic pathways, such as cell growth, DNA and protein production, and the generation of ATP, which is the molecule that provides energy to cells.¹ Many of the roles of magnesium in the body are crucial not only for our health but even for our survival: it is required for the contraction of cardiac muscle (i.e., heartbeat), skeletal muscle movement, immune responses, and neuronal activity.

Why Magnesium Matters for Brain Health

Magnesium’s role in the production of cellular energy as ATP is essential for health because, without ATP, cells simply wouldn’t function or survive. ATP is crucial for all tissues and organs of the body but it’s particularly important for the brain because of its high energy demands—it accounts for about 20% of the body’s daily energy expenditure.² Therefore, adequate magnesium levels are critical for the brain to perform optimally.

Magnesium is also needed for the synthesis of neurotransmitters such as dopamine and serotonin, it modulates the activity of receptors for the neurotransmitters glutamate and GABA, and it supports the levels of neural growth factors (neurotrophins) such as brain-derived neurotrophic factor (BDNF). These are processes that underpin learning, memory, mood regulation, sleep, and neuroplasticity, for example.^3–8

Neuroprotection is another key function of magnesium. Magnesium helps protect neurons from toxicity induced by excessive calcium influx, strengthens the blood-brain barrier, regulates oxidative stress, and promotes neuronal survival, making it indispensable for long-term brain health.^1,8–10

Aging, Magnesium Deficiency, and Cognitive Health

Aging is associated with lower magnesium levels in the body.^11,12 This happens primarily because of three main factors: 1) insufficient dietary magnesium consumption, 2) a reduction in the intestinal absorption of magnesium, and 3) increased excretion of magnesium in urine due to poorer kidney function and renal reabsorption.^12,13 

Because of its vital functions, low magnesium levels can have a great impact on health as we age^11,12 and have been linked to all 12 Hallmarks of Aging.¹⁴ Reduced magnesium levels in the brain have also been linked to age-­associated neurological issues.¹⁵ Fortunately, clinical studies suggest diets rich in magnesium may support cognitive health as we age.^16,17 

Magnesium and Brain Volume

One of the aspects of brain aging that magnesium may help to delay is brain atrophy. As we age, gradual changes in gray and white matter result in brain volume loss, with profound impacts on cognitive health.^18–20 

A recent study²¹ explored the relationship between dietary magnesium intake from food and supplements and age-related changes in brain structure in 6,001 cognitively healthy adults aged 40 to 73. At the study’s conclusion, after 16 months, MRI scans assessed the volumes of gray matter, white matter, and the hippocampus (a brain region involved in learning and memory, among other functions), as well as white matter lesions. Researchers then correlated these measurements with magnesium intake levels.

The study found that higher magnesium intake was associated with larger brain volumes, particularly in gray matter and the hippocampus, and fewer white matter lesions. Participants consuming over 550 mg/day of magnesium were better able to maintain brain volumes relative to those consuming 350 mg/day. Brain volume maintenance with the higher magnesium intake corresponded to about 1 year of typical aging for the study population. This suggested that increasing magnesium intake may help sustain brain health and delay the brain atrophy that often accompanies age, which in turn may help to maintain cognitive health.²¹

Interestingly, postmenopausal women appeared to derive slightly more benefit from higher magnesium levels than men or premenopausal women, though the reasons for this are not yet fully understood.²¹

These findings highlight magnesium’s importance in maintaining brain health and cognitive function throughout life, particularly as we age. Even in early middle age, higher magnesium intake, either from foods or from supplements, could offer measurable benefits for brain longevity.

Sources and Recommended Intake of Magnesium

The recommended dietary allowance (RDA) of magnesium is 420 mg/day for men and 320 mg/day for women, as established by the U.S. Food and Nutrition Board.²²

In foods, magnesium is found most abundantly in leafy greens, seeds, nuts, legumes, and whole grains, for example.²² However, these foods may not always supply the expected amount of magnesium (and other nutrients). That’s because modern agricultural practices and food processing have significantly diminished magnesium availability in conventional crops.^23,24 As a result, many people do not get sufficient levels of magnesium in their diet, leading to magnesium insufficiency in the body.²⁵

Magnesium supplements are a good option to complement food sources of magnesium and meet the RDA for magnesium. While excessive intake from food poses no risks, supplemental magnesium may cause gastrointestinal side effects. The recommended upper intake level for magnesium from supplements is 350 mg/day.²²

Maintaining optimal magnesium levels through diet and supplements is essential for both physical and cognitive well-being. Magnesium is undeniably a cornerstone of brain health, energy metabolism, and cognitive longevity, offering a simple and powerful strategy to support aging brains.