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Sunshine Support

Summer Skin Tips!

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Now that summer has fully arrived, we’re all spending much more time outdoors. Taking care of your skin in the summer is not just about wearing sunscreen, here are the best days to keep your body’s largest organ as healthy as possible!

Spread It On

If you’re spending lots of time in the sun, choose light colored long layers. Choosing a hat with SPF built in a great option and don’t forget sunglasses to protect delicate skin around the eyes. According to the American Academy of Dermatology, even on cloudy days, as much as 80% of the sun’s rays can still penetrate your skin.

Start layering

If you’re spending lots of time in the sun, choose light colored long layers. Choosing a hat with SPF built in a great option and don’t forget sunglasses to protect delicate skin around the eyes. According to the American Academy of Dermatology, even on cloud days, as much as 80% of the sun’s rays can still penetrate your skin.

Get Shady

If you can, avoid spending prolonged time in the sun when it’s rays are strongest, typically between 10AM – 2PM. A good test is to check your shadow – is it shorter than you? Find yourself some shade.

Drink up

Your skin is an organ and is made up of cells that require water to properly function. If your skin doesn’t get adequate water it will become dry, tight and flaky and more likely to wrinkle. Aim to get water throughout the day and shoot for half your body weight in ounces.

Moisturize

Applying a moisturizer immediately after getting out of the shower will help your skin maintain moisture and make sure to avoid super-hot water as it can be extra drying for the skin.

Stay safe out there and have fun!

 

Sources

Sunscreen FAQs.| American Academy of Dermatology. https://www.aad.org/media/stats/prevention-and-care/sunscreen-faqs. Accessed August 8, 2018.

University of Wisconsin Hospitals and Clinics Authority. The Benefits of Drinking Water for Your Skin. UW Health – Gender Services. https://www.uwhealth.org/madison-plastic-surgery/the-benefits-of-drinking-water-for-your-skin/26334. Accessed August 8, 2018.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.PersonaNutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona Nutrition is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

The Essential Vitamin No One is Talking About – Vitamin K2

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Imagine a vitamin that has the potential to optimize heart, bone and oral health.  One would think this essential vitamin is a part of everyone’s diet, right?  Few people have heard of, or fully understand, the health benefits of vitamin K2. Therefore, they may not be eating foods rich in this nutrient.

Vitamin K1 vs. K2

Most people have heard of vitamin K but don’t realize that there are two related but distinct forms of this vitamin, K1 and K2.  Vitamin K1 is found in many foods, especially greens but also in meats, dairy and some fruits.  Some bacteria in our gastrointestinal tract also make K1 that we then absorb.  Vitamin K2, however, is not found in very many foods. The main sources of vitamin K2 are pasture raised animal products, some cheeses such as gouda, edam, brie and jarlsberg, and certain fermented foods such as sauerkraut, kefir and natto (a Japanese food made up of fermented soy).  There may also be some contribution from gut bacteria to create K2, but the science is inconclusive.  Animal products, however, also contain large amounts of cholesterol and saturated fat, and should only be eaten in moderation.

The Discovery of Vitamin K2

Vitamin K2 was originally discovered by a dentist, Dr. Weston Price, who studied the relationship between nutrition and dental health in various cultures in the 1930s. Dr. Price discovered that some groups without the benefit of modern conveniences such as toothbrushes and toothpaste still had a lack of cavities as well as sturdy jaws, healthy cheeks and teeth, without the need for braces.  Dr. Weston attributed the findings to some element in their diet, which has now been identified as vitamin K2.

Vitamin K2 Deficiency

Whereas vitamin K1 deficiency in adults is rare, suboptimal Vitamin K2 levels have been found to be common, especially in people over the age of 40.  In addition to assisting vitamin K1 in activating blood clotting factors, vitamin K2 activates a protein called matrix gla proten (MGP) that directs calcium into the bones and teeth rather than blood vessels and other soft tissues.  In 2004, a large study – published in the Journal of Nutrition – placed 4,807 people into three categories based on their estimated vitamin K2 intake from their diet.  Compared to the group with the lowest intake, the subjects in the high intake group had a 50 percent risk reduction of heart disease as well as 25 percent reduced rate of death from all causes. (1)   Another study, published in Nutrition, Metabolism and Cardiovascular Diseases, demonstrated a 9 percent reduction in heart disease for every 10 micrograms of vitamin K2 intake among a sample size of 16,057 women. (2) Vitamin K1 had no effect.

Vitamin K2 + Vitamin D + Calcium

Vitamin K2 along with vitamin D helps bone building cells called osteoblasts make a vital bone building protein called osteocalcin. K2 also helps transform the osteocalcin into a form which is able to capture calcium (in a form called hydroxyapatite) and harden the bones.  Most studies concerning vitamin K2 and osteoporosis have shown to support bone quality and reduction in fracture risk especially in conjunction with vitamin D.

Dietary Supplements

Very few multivitamins on store shelves contain vitamin K2.  Vitamin Packs’ multivitamin contains the MK-7 (menaquinone-7) form of vitamin K2 which is one of the most potent and long-acting forms of this essential vitamin.

Vitamin K2 supplementation should only be taken under a physician’s careful guidance in all patients, especially those the blood thinner Warfarin (Coumadin) as it can block the effects of this blood thinner.  Otherwise, it has no known toxicity even in high doses.

To learn more about Vitamin Packs’ Foundational multivitamin with 60 mcg of vitamin K2, visit our Knowledge Center.

 

Sources:

  1. J Nutr.2004 Nov;134(11):3100-Dietary intake of menaquinone is associated with a reduced risk of coronary heart disease: the Rotterdam Study.
  2. Gast GC, De roos NM, Sluijs I, et al. A high menaquinone intake reduces the incidence of coronary heart disease. Nutr Metab Cardiovasc Dis. 2009;19(7):504-10.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

The Wonderful World of Mushrooms

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A basket with plenty of (mush)room for more.

Spore some mushrooms on me (in the name of love). 

Behold, the (edible) mushroom. It’s in your supermarkets. It’s the fungi at parties. It’s the friendly-looking specimen you find in the woods that—after correctly identifying it and confirming your findings with a qualified expert—is as friendly and eatable as it looks. Just for fun, consider these random facts about mushrooms:

Did you know that the portabello, crimini, and champignon/white button mushrooms are varying sizes of the same species of mushroom?

Did you know that there is a species of mushroom known as the giant puffball, which is literally a giant, white mushroom ball that can be sliced into delicious, savory thick-cut mushroom steaks?

Did you know that we are more strongly related to mushrooms and other fungi than plants?

And that’s not all, folks! Besides coming with an almanac of cool facts, mushrooms can add a healthy, nutrient-packed boost to our diet. Low sodium, low fat, low cholesterol, and low calorie, mushrooms are a powerhouse when it comes to healthy eating. Here’s some more reasons why:

They’re nutritious!

There’s a reason that mushrooms are considered an excellent meat substitute for vegan and vegetarian diets. Not only are they a good source of protein, mushrooms (especially shitake and oyster mushrooms, to name a few) typically feature a generous amount of B complex vitamins, copper, and potassium. 100 grams of shiitake and maitake mushrooms can provide up to 10% of your daily fiber needs. (1) Mushrooms are also a source of selenium, which is important for DNA replication and immunity, and pantothenic acid, which helps maintain hormones and metabolic function. On top of that, mushrooms contain small amounts of vitamin D that can be increased dramatically by drying them in sunlight. (2) (3) (4)

They’re delicious!

Along with soy, cheese, meat, and seaweed, mushrooms are full of glutamic acids, which we perceive as the meaty, savory taste known as umami. But with mushrooms, it gets even better. Mushrooms have  compounds that can combat inflammation, and their soft, spongy texture can easily soak up juices, spices, and oils, turning even the smallest enoki mushroom into a nutritious flavor bomb. (2) In fact, due to a tough protein called chitin in mushroom cell walls, it is recommended to cook mushrooms before you eat them, even though many species are still edible and delicious raw. (5)

(Glu)can they help your blood levels? You beta!  

A type of fiber found in mushroom cell walls, beta-glucans have been widely studied for their biochemical properties. Studies have shown that beta-glucans have anti-inflammatory activity and can help manage cholesterol levels and glucose levels. (2)

They keep you on your toes!

Cordyceps are a parasitic fungus that grows on the backs of caterpillars, which is not so great for the caterpillars, but great for us. This is because Cordyceps’ bioactive compounds have generated a lot of excitement for their possible ability to support our lungs, liver, kidneys, and aging process.  In fact, recent studies point to their potential to combat fatigue and subsequently improve endurance, making Cordyceps a fungal superstar worth including in your supplementation. (6)

(And for those of you who are squeamish at the thought of murderous caterpillar fungus, methods have been developed to grow Cordyceps on much kinder alternatives like agar jelly or a sterile liquid medium. The Vitamin Packs Cordyceps, for example, is grown in a cGMP certified facility in the U.S. and tested for purity so you can safely and guiltlessly consume it.) (7)

They’re EVERYWHERE.

If you’re surrounded by lush, dark forests and you want to get up close to nature, or you just want a fun(gal) exercise activity, hunt mushrooms! Mushroom hunting, or “mushrooming,” is a popular activity around the world. Families, travelers, and rare mushroom hunters around the world traverse throughout the woods in search of wild edible mushrooms, and may take home treasures worth thousands of dollars. For reference, one pound of wild matsutake mushrooms can cost around $1000 per pound. However, be careful—not all mushrooms are safe or edible. Should you decide to go mushrooming, consult local mushrooming experts, books, or mycology societies to make sure the ones you harvest won’t harm you.

Versatile and full of variety, mushrooms are an excellent staple to a healthy diet. And while you may not burn calories eating lots of mushrooms, chasing down that priceless porcini or costly chanterelle can serve as excellent cardio. So button up, because the wonderful world of edible mushrooms always has room for one more fun-guest.

Works Cited

  1. Cheung, Peter C. K. “Mushrooms as Functional Foods.” Mushrooms as Functional Foods, John Wiley & Sons, Inc., 2009, doi:10.1002/9780470367285.
  2. Cheung, Peter C. K. “The Nutritional and Health Benefits of Mushrooms.” Nutrition Bulletin, vol. 35, 2010, pp. 292–99, doi:10.1111/j.1467-3010.2010.01859.x.
  3. Haytowitz, D. B. Vitamin D in Mushrooms. 2009, p. 20705.
  4. Rangel-Castro, J.Ignacio, et al. “The Ergocalciferol Content of Dried Pigmented and Albino Cantharellus Cibarius Fruit Bodies.” Mycological Research, vol. 106, no. 1, 2002, pp. 70–73, doi:10.1017/S0953756201005299.
  5. Dikeman, Cheryl L., et al. “Effects of Stage of Maturity and Cooking on the Chemical Composition of Select Mushroom Varieties.” Journal of Agricultural and Food Chemistry, vol. 53, no. 4, 2005, pp. 1130–38, doi:10.1021/jf048541l.
  6. Nagata, Arika, et al. “Supplemental Anti-Fatigue Effects of Cordyceps Sinesis Tochu-Kaso Extract Powder during Three Stepwise Exercise of Human.” Jpn. J. Phys. Fitness Sports Med., 2006, pp. S145–52, doi:10.7600/jspfsm.55.S145.
  7. Martel, Jan, et al. “Myths and Realities Surrounding the Mysterious Caterpillar Fungus.” Trends in Biotechnology, vol. 35, no. 11, 2017, pp. 1017–21, doi:10.1016/j.tibtech.2017.06.011.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Introducing – Vitamin Pack’s Foundational Multi!

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Do you hear that? The angels from Heaven are singing, the earth itself is rumbling, the clouds are parting to reveal…our very own Foundational Multi! We did it, we have achieved greatness! We took matters into our own hands and curated our very own multivitamin. We wanted to up our game and source only the absolute best ingredients to offer you a top-of-the-line supplement that is unique. Our Medical Advisory Team alongside our nutritionists searched high and low for ingredients that we feel are superior to others. After months of planning, we are happy to announce the release our Foundational Multi. Your pack may look a little different this month but rest assured, you too, can partake in this glorious achievement. Here are just a few examples of how our Foundational Multi will blow your mind.

Minimal Excipients

Excipients, otherwise known as additives, are typically found under the ingredient list on a supplement bottle. What you may not know is that some supplement companies rely on cheap fillers during manufacturing that creates a product that is ultimately useless. Making a bioavailable supplement isn’t cheap and fillers are a great way to cut corners. You may already be aware of some controversial fillers such as artificial colors, natural flavoring, or polychlorinated biphenyls (PCBs). However, without certain excipients, supplement manufacturing wouldn’t be possible. Some safe excipients are needed to bind raw materials or make a coating. We are proud that our Foundational Multi uses the bare minimum of additives to provide you with a safe and effective product. Go look at the ingredient list, we dare you. We know you’ll love what you see!

Natural Vitamin E

Vitamin E is a powerful antioxidant that works hard to protect the body from free radical damage, unavoidable by daily activities. Vitamin E can be found in nature (foods such as almonds, sunflower seeds, spinach, and avocado) and can be made in labs. Found in its natural form, vitamin E is easily absorbed and utilized by the body. However, synthetic vitamin E doesn’t always produce a compound that the body can utilize. For this reason, synthetic absorption rate is not guaranteed but is more of a hit-or-miss chance. Because we always want to select the most bioavailable form of vitamins, we take no chances by using the natural form of vitamin E in our Foundational Multi.

The Underdog – K2

If you haven’t heard of vitamin K2 yet, there is no better time to get acquainted. Vitamin K2 is showing promising results in osteoporosis, vascular calcification, osteoarthritis, and cognition.1 The United States is catching on a little slower than other areas, such as Japan, who have been using K2 for more than 15 years.1,2 In some situations, vitamin K2 is providing benefits that vitamin K1 alone is not. For example, dietary intake of K2 (not K1) has been significantly associated with a lower incidence of coronary heart disease.3,4 In addition, vitamin K2 distributes into various tissues more significantly than vitamin K1.5 Get ahead of the curve with the new Foundational Multi.

Active Riboflavin

As mentioned above, not every form of vitamin is perfectly “absorbable.” Vitamins don’t always happily enter your digestive system and find their way to the proper cell. Unfortunately, absorption is much more complicated and often not all nutrients are utilized. That is why selecting the most active form of a nutrient offers the best chance of absorption and provides a highly bioavailable product. Our Foundational Multi contains activated riboflavin to supply your body with what it really needs.

We couldn’t be prouder to finally offer something of our very own. Next time you tear open your packet, look for the little round speckled pill. Be careful though, it might just give you superhero powers. Or something like that.

 

Sources:

  1. Schwalfenberg GK. Vitamins K1 and K2: The Emerging Group of Vitamins Required for Human Health. J Nutr Metab. 2017;2017:6254836.
  2. Ebina K, Shi K, Hashimoto J, et al. Vitamin K2 administration is associated with decreased disease activity in patients with rheumatoid arthritis. Modern Rheumatology [serial online]. September 2013;23(5):1001-1007. Accessed December 8, 2017.
  3. Gast GC, De roos NM, Sluijs I, et al. A high menaquinone intake reduces the incidence of coronary heart disease. Nutr Metab Cardiovasc Dis. 2009;19(7):504-10.
  4. Geleijnse JM, Vermeer C, Grobbee DE, et al. Dietary intake of menaquinone is associated with a reduced risk of coronary heart disease: the Rotterdam Study. J Nutr. 2004;134(11):3100-5.
  5. Gröber U, Reichrath J, Holick M, Kisters K. Vitamin K: an old vitamin in a new perspective. Dermato-endocrinology. 2014;6(1):e968490. doi:10.4161/19381972.2014.968490.

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

More Than Just the Winter Blues

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Feeling a little SAD lately?

It’s okay, you aren’t alone. SAD isn’t just an emotion, it’s also an acronym for Seasonal Affective Disorder, a type of depression that is impacted by seasonal changes. For most, SAD hits hardest around the Fall and Winter seasons but eases by the time Spring and Summer come around. To be diagnosed with SAD, you must first meet the criteria for Major Depression. Symptoms of Winter pattern SAD include low energy, hypersomnia, overeating, weight gain, and social withdrawal (feeling like “hibernating”) (1). One interesting risk factor for SAD is geographic location. For example, only 1% of the Florida population suffers from SAD, while 9% of the population in Alaska is affected. People who live farther north or south from the equator have a higher risk than those who live close to the equator. While the exact cause for SAD is unknown, there are a few interesting contributors that may give us an indication of the underline cause.

Extended periods of darkness may lead to an overproduction of melatonin

You may recognize melatonin as the “sleep” hormone. As the day light fades, melatonin production increases. Shorter days may lead to people with SAD feeling sleepier and more lethargic than normal.

Individuals with SAD may produce less vitamin D

A deficiency in vitamin D, also known as the “sunshine” vitamin, may negatively impact serotonin production. Low levels of serotonin can lead to depression.

Individuals with SAD may have trouble regulating serotonin

One study found that people who experience SAD had higher serotonin transporter proteins in winter months, leading to less serotonin available for positive mood regulation.

 

Even if you haven’t personally been diagnosed with SAD, you may relate to feeling lethargic and sleepy in winter months. We say goodbye to the healing sun rays and grudgingly welcome dark clouds that gift us with rain and snow. By nature, vitamin D becomes less available to us and darker days encourage more sleep. In addition, activity levels can easily plummet because of the weather, leaving us even more unmotivated. If you have been diagnosed with SAD, you may be familiar with treatment options. Even if you haven’t been diagnosed, you still may be able to learn something from treatment protocol to boost your mood.

Try a vitamin D supplement

Individuals with SAD have been shown to have low blood levels of vitamin D. The evidence for vitamin D treatment is not conclusive, although some studies indicate that improved vitamin D status reduces symptoms of SAD (1). For example, one randomized controlled trial found that an improvement of vitamin D levels in the body was significantly associated with improvement in depression scores (2).

Purchase a “Happy Light”

Light therapy has been used as a SAD treatment since the 1980’s (1). Light boxes produce artificial light that mimics the natural sunlight during Fall and Winter months when days are shortened and sunlight exposure is not as easily accessible. Placing a light box in your home or office is a great way to brighten up mood and supply your body with more energy.

A personal tip: place a light box in your bathroom to make your morning routine a little easier.

Share your feelings

Talking to a friend or therapist is a great way to relieve stress and get your feelings out. Specific therapies such as cognitive behavior therapy (CBT) helps to identify negative thoughts and replace them with positive thoughts (1). In addition, behavioral activation can help an individual discover activities that they enjoy, guiding them through the winter months.

Talk to your doctor

If you feel that you may need a little extra emotional boost, you should discuss treatment options with your doctor. They may be able to offer additional treatment options or provide you with information on antidepressants if needed. Don’t forget to let your doctor know what supplements you are taking before beginning a new prescription medication routine.

It’s normal to experience mood shifts, and even the most optimistic people feel down from time to time. Make sure you are taking care of your body by supplying it with a nourishing diet, adequate sleep, physical activity, and emotional support. Make the best out of the darker months by cozying up with a blanket and binge-watching your favorite TV series. it’s okay, I won’t tell.

 

Sources:

  1. Seasonal Affective Disorder. National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/seasonal-affective-disorder/index.shtml. Reviewed March 2016. Accessed November 27, 2017.
  2. Gloth FM, Alam W, Hollis B. Vitamin D vs broad spectrum phototherapy in the treatment of seasonal affective disorder. J Nutr Health Aging. 1999;3(1):5-7.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article

Nutrients Important to Good Gum Health

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Keeping the teeth you have in your mouth starts with healthy gums. Many Americans’ have gingivitis or periodontitis, which are different stages of gum disease. Our mouths are teeming with bacteria that form plaque on teeth, brushing and flossing is important to clean off the plaque. These bacteria can actually migrate and settle near gums and this causes inflammation, which is why gums sometimes bleed. If you smoke, have diabetes or take medication that reduce saliva you are at a greater risk. (1)

Nutrients important to good gum health (2)(3)

Vitamin C

Found in fruits and vegetables, incorporating more food containing vitamin C can help reduce bleeding from your gums.

Folic acid and vitamin B12

B12 is greatest in meat, eggs and dairy. Folic acid is the greatest in green leafy vegetables, lentils, garbanzo beans, and enriched wheat products. These nutrients are involved in creation of the new cells needed for healthy gums, in an observational study people who were deficient in vitamin B12 where at a greater risk for developing gum disease.

Vitamin D and calcium

Vitamin D is mainly found in cold-water fish like salmon and calcium is most abundant in dairy food. Vitamin D deficiency has been related to gum inflammation and when combined with calcium, these two work together to keep teeth strong and sturdy.

 

A healthful diet that consists of adequate amounts of all micronutrients and limits excess sugar intake when combined with proper brushing and flossing is a sure fire way to reduce your risk of gum disease.

 

Sources

  1. https://www.nidcr.nih.gov/oralhealth/Topics/GumDiseases/PeriodontalGumDisease.htm#pageContent
  2. Hujoel PP, Lingström P. Nutrition, dental caries and periodontal disease: a narrative review. J Clin Periodontol 2017; 44 (Suppl. 18): S79–S84. doi: 10.1111/jcpe.12672.
  3. Mahan, L. K., & Raymond, J. L. (2017). Krauses food & the nutrition care process. St. Louis, MO: Elsevier.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Vitamin D Questions Get Answered

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Vitamin D is vital to health; there are vitamin D receptors in almost every part of the body. It is involved in nervous system, cell growth, reducing inflammation and maintaining the calcium and phosphorus balance in the body.

Yes, vitamin D is known as the sunshine vitamin because our skin can produce it during the right conditions when we are in the sun.

Living in the northern hemisphere, sunscreen, wearing clothing that block the UVB rays can make it challenging to generate enough vitamin D from the sun.

In fact the actual amount of sun time a person needs in order to generate vitamin d varies depending on age and skin tone-the darker your skin tone the more sun time you need. On average most people would get adequate vitamin D during the summer if they were outside between 10-30min 2-4 times per week. (1)

You might be thinking, well if there is no sun then I will just eat my way to adequate vitamin D.

I would love to do that too, but that could prove to be challenging. Look at this list of some common foods and the amount you would need to eat in order to meet the Recommended Daily Intake of 600IU (international units) is: 14 eggs, 15-7 ounce servings of pork, 10-5 ounce cans of tuna fish, 86-1 cup servings of (un-sunned) whole button mushrooms.

Eating salmon or sunned mushrooms everyday is your only option.

According to the USDA database: 1-4ounce serving of salmon or 1.5 cups of (sunned) whole button mushrooms would provide the recommended 600 IU’s.

Should I supplement and if so, what kind D2 or D3?

Ultimately, if you do not eat very specific foods, live in the southern hemisphere and go outside 2-4 times per week, then add a dietary supplement to our diet. The most bioactive form is D3, and that comes a variety of animal sources. The D2 form comes from UVB exposed mushrooms and is vegan. (2)

Is there such a thing, as too much vitamin D? Yes, play it safe and take less than the tolerable upper limit unless a doctor recommends more. (3)

Tolerable upper intake level has been set at 4,000IU for children over 9y and adults. Toxicity has been documented with intake of 10,000IU+ per day in as little as 3 months. Symptoms are not always obvious and take time to manifest. Worst case scenario is kidney problems, hyper calcemia and calcification of soft tissue.

Sources

  1. Publications, H. H. (n.d.). Time for more vitamin D. Retrieved June 22, 2017, from http://www.health.harvard.edu/staying-healthy/time-for-more-vitamin-d
  2. For health professionals: Council position statement on supplementation, blood levels and sun exposure. (n.d.). Retrieved June 22, 2017, from https://www.vitamindcouncil.org/for-health-professionals-position-statement-on-supplementation-blood-levels-and-sun-exposure/
  3. How do I get the vitamin D my body needs? (n.d.). Retrieved June 22, 2017, from https://www.vitamindcouncil.org/about-vitamin-d/how-do-i-get-the-vitamin-d-my-body-needs/
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Vitamin D and Immune Function

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Vitamin D is a fat-soluble vitamin which has been extensively studied in recent decades.  It is well-established in its importance in regulating blood levels of calcium in the body and bone; it is therefore extremely important in proper bone formation, maintaining bone density, and avoiding osteomalacia and osteoporosis.  Recent research has shown that Vitamin D supplementation may also be helpful in preventing, treating, or managing symptoms of numerous other disease states, such as Crohn’s disease, cystic fibrosis, asthma, burn therapy, Celiac disease, depression and Seasonal Affective Disorder (SAD), epilepsy, high blood pressure, low back pain, tension and migraine headaches, diabetes and diabetic neuropathies, alcohol withdrawal, skin disorders (acne, eczema, vitiligo), Parkinson’s Disease and Multiple Sclerosis (MS).  It may also help in maintaining healthy immune function during cold and flu season, or in instances where you may be exposed to a number of unfamiliar pathogens, such as during a hospital stay.

An exciting new study conducted in Boston and published in the American Journal of Clinical Nutrition went back and looked at the medical records of 2135 adult patients admitted to two Boston-area teaching hospitals from 1993-2010 (Quraishi S A, 2013 October).  All of these patients had had their blood levels of Vitamin D checked before they were admitted to the hospital.  They were then followed to see if they developed a common hospital-acquired blood infection during their stay.  The patients who entered the hospital with low blood levels of Vitamin D had a significantly higher incidence of contracting the hospital-acquired blood infection.  The incidence of infection dropped significantly for patients who had adequate Vitamin D levels at the time they were admitted to the hospital.

Obviously, further study is needed, but the implications here could be far-reaching and encouraging: maintaining adequate levels of Vitamin D could give your immune system the boost it needs to fight off all sorts of insidious infections.  If it could be helpful to people in a weakened hospital state to fight off a hospital-borne bacterial blood infection, imagine what kind of boost it could give you in fighting off illnesses in your everyday life.

Some Vitamin D may be found in dietary sources like Cod Liver Oil, egg yolks, and butter.  However, most of our Vitamin D is synthesized in a chemical reaction within the body which requires our skin (especially upper torso, arms, and face) to be exposed to sunlight.  It is also available in supplement form, usually in doses ranging from 1000-5000 IU.  The usual recommended daily dose for adults is 1000-2000 IU per day, although those who live in areas where sunlight is scarce may want to supplement with higher amounts, especially in winter months.

 

Source

  1. Quraishi S A, e. a. (2013 October). Association between prehospital vitamin D status and hospital-acquired bloodstream infections. American Journal of Clinical Nutrition, 952-959.

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Multivitamin for Memory

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Most people wouldn’t think to turn to a multivitamin for memory. For some however, supplementing with a multivitamin is one of the best things that you can do to boost your brain power. If you are deficient in vital nutrients it may not be dementia you are battling but simple malnutrition.  There are thirteen essential vitamins your body needs to function properly.

In a 2006, a study 70 athlete’s diets were analyzed and all of them were deficient in two or more nutrients (1). The most common deficiencies were iodine, vitamin D, zinc, vitamin E and calcium.

The vitamin deficiencies most commonly associated with memory loss are the B vitamins, and the most common of those is thiamine B-1. There are large concentrations of thiamine in the brain ready to help it produce neurotransmitters which are necessary for thought. Vitamin B6, B9 and B12 help to regulate homocysteine levels in your blood. Low amounts of these B vitamins in your blood can cause homocysteine levels rise which can send you on the fast track to dementia.

Vitamin D is also a common vitamin that most people are deficient in. Researchers are now beginning to grasp the profound impact Vitamin D has on memory. In one 2014 study, they determined that low vitamin D levels is associated with dementia and that with supplementing with Vitamin D, the patients increased episodic memory, mental shifting as well as processing speed. The improvement was slight however it was noticeable (2).

Making sure to eat a diet full of fresh fruits and vegetables, clean meat and getting outside to soak up the rays and also supplementing with a multi vitamin are some of the best ways to avoid vitamin deficiencies.

 

 

Sources

  • Misner, Bill. “Food Alone May Not Provide Sufficient Micronutrients For Preventing Deficiency1”. N.p., 2017. Print.
  • Buell, J.S., Dawson-Hughes, B.,et al. 25Hydroxy vitamin D, Dementia and Cerebral Vascular Pethology in Elders receiving Home Services. Neurology 74: 18-26, 2010.

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.