Vitamin D Supplements

Vitamin D is a vitamin found in food, and it can also be produced by your body after you are out in the sun. Supplements can also be effective in helping you get the vitamin D you need and prevent deficiency. There are many reasons you should consider making sure you are getting enough vitamin D; in fact it seems like each day there is a new discovery regarding this particular vitamin.

There are several benefits that are known for sure: Vitamin D promotes calcium absorption which helps you maintain strong bones, and it also helps to maintain your immune system. While these are important benefits themselves, there are other exciting potential benefits that are just being discovered. Recent studies suggest that vitamin D may help protect you against some cancers, and possibly reverse heart disease. In addition, there is an emerging opinion that vitamin D supplements may reduce symptoms of anxiety and depression, with a particularly strong effect on women who suffer anxiety with PMS and anyone who gets depressed during the winter months. (Reference information regarding these studies can be provided if you contact the author of this article).

There are three ways you can ensure you are getting enough vitamin D. First, there are direct food sources, such as fortified milk, large fish like salmon and tuna, many breakfast cereals, and egg yolk. However, if you don't consume the fish, it is actually very difficult to get enough vitamin D from another source. For example, most milk is fortified to the degree that you'd have to have 10 cups to get your daily allowance. Second, your body produces vitamin D when you are in the sun, though it doesn't work when you are wearing sunscreen (though it is still important to use sunscreen to prevent cancer and other problems due to sun exposure). You should check this with your doctor, but it is known that a short exposure to the sun, even as little as 10 minutes allows the process of vitamin D production to start. The third way you can get vitamin D is through over the counter pills or supplements.

Vitamin D supplements may be most beneficial for you if you are in any of the following groups, all of who could be prone to vitamin d deficiency:
- Infrequent exposure to the sun or you must wear sun block almost all the time
- Lactose intolerant, or just don't enjoy milk or drink a lot of it
- Very sensitive to the sun and/or wear sun block
- Live far north of the equator, like New England in the US.
- Don't eat much large fish, perhaps due to concerns about mercury content
- Older adults (50 and over) are less able to produce and/or synthesize vitamin D
- Some medical conditions - consult with your doctor

There are serious health risks if you take too many vitamin D supplements. Read the container they come in carefully and consult with your doctor if it is at all unclear. Most supplements are very clear about the usual adult dose, so it should be easy for you to start a vitamin D supplementation regimen today.

Vitamin B12 Sources, Functions and Deficiencie

Vitamin B12 is known as cobalamin as well, because of its cobalt content. Vitamin B12 aids in maintaining healthy nerve cells and red blood cells. It is an integral element in DNA formation. It functions with the binding of protein in food. During the digestion process, hydrochloric acid in the stomach discharges vitamin B12 from protein contents found in food. As soon as it is released, it binds with intrinsic factor (IF). Later intestinal tract absorbs this combination.

Vitamin B12 Sources

Vitamin B12 is a naturally derived substance. Fish, meat, poultry, eggs, milk and dairy products are the wise selection of vitamin B12 sources. Another great source of vitamin B12 is fortified breakfast cereals. This is a perfect choice for vegetarians to satisfy their vitamin B12 needs. Apart from that mixed spices prepared from mollusks and clam can be considered as one of significant vitamin B12 sources. Liver, beef, Trout, Salmon, Yogurt, Haddock, Clams, Tuna, Pork, and Chicken are the great sources of vitamin B12.

The requirement for vitamin B12 in a healthy adult is 2.4µg per day.

Vitamin B12 Functions

Essentially, vitamin B12 functions in various ways. The most important among all vitamin B12 functions is identified with the assistance in the neurotransmitter production. Neurotransmitter is an important element that regulates almost every function in our body and mind. Fat, protein and carbohydrate metabolism are also significant vitamin B12 functions. It helps in appropriate DNA replication process. It plays a significant role as a catalyst during hemoglobin synthesis. If you lack vitamin B12 in your daily diet, you may become anemic. It helps in red blood cells production. It helps in converting from homocysteine to methionine. This conversion is crucial in minimizing the risk of cardiac arrest.

Vitamin B12 Deficiencies

Typically vitamin B12 deficienciesmay occur due to two reasons one is inability to absorb vitamin B12 from food substances and the second reason is an inability to consume foods rich in vitamin B12. The later situation mainly occurs in the case of strict vegetarians. They suffer from vitamin B12 deficiencies mainly due to the fact that they do not consume any foods coming from animals.

The common symptoms associated with vitamin B12 deficiencies may include constipation, memory loss, difficulty in walking or moving, megaloblastic anemia, mood disorder, numbness, sore tongue, disorientation, damage in the myelin sheath and dementia.

Pregnant women or lactating women need extra supply of vitamin B12, like any other essential nutrients. It passes to the placenta during pregnancy. Brest-fed infants receive their nutrients from their mother. Therefore a lack of nutrients may cause serious harm to their health. The women on vegan diet may lack the sufficient supply of vitamin B12. So the crisis may result within months of birth. If not taken into serious consideration, it may cause severe neurological damage in time.


Apart from that, individuals suffering from megaloblastic anemia or gastrointestinal disorder may receive benefits from vitamin B12 supplements. Few medications suggested for chronic problem may decrease the natural absorption of vitamin B12 in the body, in such cases additional supplements of vitamin B12 seem to be necessary.

As vitamin B12 supplements are essentially dependent on animal products, so we must understand that a strict vegetarian diet may lead to vitamin B12 deficiencies. In such cases, fortified cereals must be taken under consideration to fulfill the requirement of vitamin B12.

Potential Health Risk

There is no established UL so far for vitamin B12 because of its low potential for toxicity. Till date, no such reports have been submitted in claim of adverse effects resulting from the usage of vitamin B12. However, medical studies conducted by Institute of Medicine say that individuals older than 50 years should depend on fortified foods to avoid possible vitamin B12 deficiencies. It is mainly because of the impaired absorption pattern for vitamin B12 coming from animal products, mostly prevalent at older ages.

Vitamin B12 is known as cobalamin as well, because of its cobalt content. Vitamin B12 aids in maintaining healthy nerve cells and red blood cells. It is an integral element in DNA formation. It functions with the binding of protein in food. During the digestion process, hydrochloric acid in the stomach discharges vitamin B12 from protein contents found in food. As soon as it is released, it binds with intrinsic factor (IF). Later intestinal tract absorbs this combination.