Vitamin B12: Do You Get Enough?

Vitamin B-12 deficiency can be difficult to diagnose clinically, as its symptoms are often nonspecific including:

* Fatigue (temporary loss of strength)
* Lassitude (listlessness)
* Malaise (a vague sense of illness)
* Vertigo
* Cognitive impairment

However, you definitely have Vitamin B deficiency if you have the following symptoms:

* macrocytic anemia
* peripheral neuropathy
* subacute combined degeneration of the spinal cord

Standard tests to assess vitamin B-12 concentrations are limited because the severity of vitamin B-12 deficiency is not related to vitamin B-12 concentrations.

It is important to accurately identify Vitamin B-12 deficiency. For example, macrocytic anemia, which is a symptom of vitamin B-12 deficiency, may also be caused by folate deficiency. The anemia may have different neurologic features depending on the cause. Therefore, inappropriately treating the condition with folic acid will correct the hematologic signs of vitamin B-12 deficiency but will not address the neurologic symptoms.

Vitamin B-12 deficiency results in elevated serum concentrations of methylmalonic acid (MMA); therefore elevated concentrations of MMA have been suggested to indicate vitamin B-12 deficiency.

However, there is no consensus on cut-off levels of MMA to use to define vitamin B-12 deficiency among elderly people. Among this group, impaired renal function can be an important confounding factor.

Both vitamin B-12 deficiency and folate deficiency are common among older people.

In one study, MMA of less than 200 pmol/L was used to define individuals as being at high risk of vitamin B-12 deficiency.

However, 15 percent to 30 percent of people with high vitamin B-12 concentrations also had elevated MMA concentrations, which indicates that elevated MMA is not always a reliable indicator.

Instead, the ultimate indicator for vitamin B-12 deficiency may be the reduction in MMA concentrations and improvement in clinical symptoms after being treated with vitamin B-12.

Researchers gave the following recommendation for a more reliable screening of vitamin B-12 deficiency: If vitamin B-12 concentration is less than 150 pmol/L, more detailed investigation is required to find an underlying cause and treatment. If vitamin B-12 concentration is between 150 and 200 pmol/L, then use of MMA may help to identify those who require more detailed investigation and treatment.

For the full text, visit American Journal of Clinical Nutrition

See related post:
Vitamin B12 Facts

How To Improve Memory

As we age, one of the first things to go is our memory. You don’t have to be a septuagenarian to suffer from what people normally associate with old age. For example, you walk into the living but forget what you need. Or you were desperately trying to find your eyeglasses, only to have your son (embarrassingly) tell you that it’s sitting slightly above your forehead.
People who seek to improve memory are either not young, are preoccupied, or have a medical condition that’s causing the memory loss. If you’ve been suffering from short-term memory loss for sometime, the first thing you need to do is to see a doctor if you haven’t had a checkup for sometime. If you don’t suffer from any serious condition, take some vitamins and food and herbal supplements to improve memory. Here are the vitamins and foods that can help you improve memory.

Essential Fatty Acids

Essential fatty acids are also known as fish oils or EPA-DHA. Although they are more known for their anti-inflammation properties, they are actually important for normal brain function. A decrease in your brain’s DHA levels can cause age-related Alzheimer’s disease, cognitive decline, and dementia.

Polyphenol

Some studies suggest that Polyphenol, which is found in red grape skins and that of other plants have anti-inflammation properties and may prevent cognitive disorders.

Alpha-Lipoic Acid (ALA)

ALA is an excellent antioxidant that can prevent neurological diseases. Aside from supporting healthy glucose levels and insulin activity in the blood, ALA has been shown to increase antioxidant levels in various regions of the brain and to improve memory.

Vitamin E

Vitamin E is THE antioxidant that is found in all tissues of the body. Low vitamin E levels have consistently been associated with an increased risk in the occurrence of neurological diseases like Alzheimer’s and Parkinson’s.

Ginkgo Biloba Extract

Ginkgo biloba extract is actually approved in Germany for treating dementia. In Canada, it is the only non-prescription product for treating dementia. Ginkgo biloba extracts improve memory and enhances mental efficiency of elderly patients who suffer from mild to moderate memory impairment.

Adaptogenic herbs

Adaptogenic herbs are actually anti-stress substances that are known to reduce the physiological effects of stress, aging, and the degeneration of the body’s neurological system. Ayurvedic herbs like ashwagandha, brahmi and holy basil are examples of adaptogenic herbs.

Carotenoids

Carotenoids occur naturally in plant pigments and they provide the bright colors of red, orange, and yellow in fruits and vegetables. Consuming carotenoids is the best protection against oxidation damage to the brain.

Folate, Vitamins B6 and B12

Folate and vitamins B6 and B12 are essential for the proper functioning of the brain. A lack in these nutrients causes confusion, depression, dementia, forgetfulness, memory loss, and mood swings.

Vegetarian Vitamin Supplements And Vegetarian Body Builders

There are many myths surrounding the vegetarian diet, yet it is one type diet that has been proven time and again to prevent many diseases and delay aging.

The vegetarian diet, however, is not without its challenges. For one, being a vegetarian means you will have to manage the lack of certain nutrients in your diet, including iron, protein, Vitamin D, and Vitamin B12.
It should be said, however, that these nutrients are found in vegetables and grains. You just need to make sure you that their food sources are found in your home and that they are eaten raw as much as possible.

If you are a body builder who’s trying to maintain a vegetarian diet, you will often need to supplement your diet with vegetarian vitamin supplements to maintain muscle mass.

Protein

Protein is found in adequate amounts in all beans, grains, and vegetables. You can find an especially high level of protein in adzuki beans, brown rice, kale, millet, mung beans, and quinoa. A pound of kale has more protein than one pound of beef. Hemp and rice protein powders are other good sources of protein. You can also supplement protein through vegetarian vitamin supplements. There are many brands of them including Biochem, LifeTime Life’s Basics, NOW, and Source Naturals.

Iron

Apart from meat, iron can be found in broccoli and other green leafy vegetables, along with vitamin C which helps the absorption of iron. Herbs like the dandelion leaf, yellowdock root and nettle are also high in iron content. One of the more popular brands of iron vegetarian vitamin supplements is Country Life Easy Iron, which is said to be more bio-available than other sources of iron.

Vitamin D

Vitamin D has gotten much press lately for being a so-called key ingredient in the body. Food sources of Vitamin D are cod liver oil, fish, and fortified milk. For most vegetarians, Vitamin D supplementation is needed more than for any other nutrient. NOW, Country Life, and Pure Essence are all excellent Vitamin D supplement brands. When you supplementing Vitamin D, make sure it is D3 not D2.

Vitamin B12

Vitamin B12 is another important nutrient that is often deficient in vegetarian diets and must be included in your repertoire of vegetarian vitamin supplements. Food sources of B12 include meat, fish, dairy, eggs, tofu and raw bran. You can also add B12 in your diet by adding nutritional yeast in your food or by taking B-complex supplements. Country Life is but one good source of vegetarian Vitamin B supplements.

To Prevent Cancer, Increase Your pH Level

Have you ever wondered what the pH in vaginal washes mean? It means potentiality to hydrogen, and is actually a measurement of equilibrium of acid and base in the body?s fluids. The higher the pH level, the more alkaline and oxygen-rich the body?s fluid is. The lower the pH reading, the more acidic and oxygen-deprived it is.

The pH range is from 0 to 14, with 7.0 being neutral. A pH reading of above 7.0 is alkaline, while a pH level of below 7.0 is considered acidic.

People actually begin life with most of the body?s fluids and tissues in a slightly alkaline state with a high pH level. Over time, however, the body?s fluids and tissues often become acidic from eating acid-forming foods, drugs, pollution and stress.

At a pH level of 6.9, the body becomes susceptible to common viral infections like cough. colds, and flu. Cancer cells thrive in the body at a pH level of 5.5. The lower the pH level of a person, the more acidic he or she is. When a person is acidic, the body has a higher level of uric acid and other toxins and thus is more prone to sickness.

Increasing Your Body’s pH Level

Increasing the pH level involves doing something as simple as eating more alkaline-forming foods. Here?s a list of alkaline-forming foods in the different food groups:

Fruits: apples, bananas, blueberry, cantaloupe, cherries, grapes and raisins, grape nut, peaches, pears, olives, persimmon, pineapple, strawberries, tangerine, and watermelon

Sweeteners: raw honey and molasses

Vegetables: asparagus, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, lettuce, mushrooms, onions and ginger

Beverages: cocoa, fruit juices, and water

Nuts & Seeds: almonds, chestnut, pumpkin seed, sesame seed, sunflower seed, squash seed

Spices: cinnamon, curry, mustard, pepper, salt, Miso, soy sauce

Cancer and Your pH Level

What causes cancer? The birth of cancer cells is actually the result of an interplay of many factors, including ingesting carcinogens (e.g., tobacco), old age, genetic pre-disposition, diet, the immune system, and the environment. While you cannot control aging or your genetic makeup, and while there is little that you can contribute to the environment, there is something that you CAN do about your diet.

Cancer experts estimate that changing diets could prevent about one out of three cancer deaths in the United Kingdom.? These days, too many of us eat vast quantities of animal fat but not enough fresh fruit and vegetables.

Gain Weight For Health

Because obesity has had all the publicity, it is easy to forget that some people actually need to gain weight. Sickness can lead to weight loss. Eating disorders can lead to weight loss and death from nutritional deficiencies. On the other hand, the handicapped and the elderly may find it difficult to prepare food and thus miss out on vital nutrients.

The easiest way to gain weight is to consume more calories per day than what you are actually taking. Don’t do any guess work to find out how much calories you actually need daily, talk to your nutritionist or read a nutrition guide to find out.

Your best sources of carbohydrates are fruits, vegetables (with the starchy ones packing more carbs), and whole grains and cereals. If you’re trying to gain weight, eat more whole grains like rice, but do not neglect to eat nutritious fruits and vegetables. You can add more calories to low-calorie vegetables like asparagus by topping them with shredded cheese, olive oil and almonds. Here’s are other things you can do from your end to gain more weight:

* Weight Gaining Supplements

You can also supplement your diet with weight gaining supplements, which have a lot of protein and carbohydrates in them. However, speak to your doctor about it first before taking them.

* Bigger Meal Portions

You can add more calories to your diet by adding snacks in your daily eating routine, but you can also increase your food portions. However, if a large meal makes you feel stuffed and uncomfortable, eat small portions, but eat more often.

* Exercise

The right type of exercise can help you build muscle, which gives you more body mass. Muscle-building weight lift exercises can help you gain weight.

* Healthy Fats and Oils

Your need polyunsaturated omega-3 essential fatty acids and omega-6 fatty acids to keep your hair and skin healthy. They are also important for proper neurological function. Omega-3 can be found in seafood, fish, canola oil, flax and walnuts. Omega-6 six is found in sunflower oil, safflower oil and corn oil.

Avoid eating foods with large amounts of saturated fat and trans-fats like red meat, processed meat, and fried food.

* Proteins

Eat healthy sources of protein like poultry, fish, legumes, nuts and seeds. These are rich in calories but pose no cancer risks. Eat red meat only twice a week.

Vitamins May Be Bad For You

With so many mineral supplements on the market today, it’s not surprising to find that some people make it an excuse to neglect their diets on the misconception that the supplements are going to make up for any deficiency.

But here are some facts that you should know about vitamin supplements:

* The vitamins in supplements are NEVER well-absorbed by a malnourished body. Always eat a low-fat, high-fiber diet consisting mostly of fruits and vegetables. Do not drink so much coffee or alcohol. Neither should you take in to eating too much red meat, processed foods, or high-fat or high-sugar foods.

* Your nutritionist may recommend extra doses of a supplement for treating a mineral deficiency in the short-term. However, continuing with this treatment for too long may upset the balance of minerals in your body and cause other mineral deficiencies. It is always best to take in multiple vitamin and miner supplements.

* You should inform your doctor about the supplements or medications you are taking since different minerals, like iron and calcium, have different potential interactions with different medicines and supplements.

* You should pay attention to the tolerable upper intake level per day of a vitamin, since it indicates the maximum amount you can take of a nutrient per day without the risk of toxicity. In general, food sources are not a problem, it’s the supplements that you should be wary of.

* Large amounts of supplemental vitamin can be harmful to the bones.
* Smokers should avoid beta carotene supplements to avoid increasing the risk of lung cancer.

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