Vitamin B12 is an essential water soluble vitamin which is required for a range of functions in the human body. It is one of the B-Complex group energy giving vitamins which are important for promoting a healthy nervous system and detoxifying the body. These vitamins act as coenzymes, helping the body to obtain energy from food. They also regulate important functions of the cardiovascular, endocrine and digestive systems. The body can not produce B Vitamins and so they must be obtained from our diet.
Vitamin B12 is one of the most common deficiencies in the western world and can occur for a number of reasons. Pernicious anaemia (an autoimmune condition) is one common cause of Vitamin B12 deficiency. Due to a lack of intrinsic factor in this condition, the body is unable to absorb Vitamin B12 and so becomes deficient. This condition can result in a range of symptoms including nerve damage, muscle weakness, extreme fatigue, numbness in hands and feet, osteoporosis, depression, dementia, digestive issues, and a smooth, thick red tongue among others. If you have any or all of these symptoms, you should make an appointment with your GP to rule this out. Pernicious anaemia is normally diagnosed by a GP and treatment includes routine B12 injections.
However, it is also possible to develop B12 deficiency as a result of not getting enough Vitamin B12 from the diet or absorption problems as a result of digestive issues such as leaky gut, coeliac disease, Crohn's or SIBO (small intestinal bacterial overgrowth).
Vitamin B12 is primarily found in animal products, such as meat, fish, milk, cheese and eggs meaning that deficiencies of this nutrient are common among vegetarians and vegans. One of the difficulties being that although there are some fortified foods such as nutritional yeast and fortified milks which can provide some B12, not all of those following these diets are conscientious about ensuring that their needs are covered via nutrition. Therefore, supplementation becomes a requirement.
Certain medications such as proton pump inhibitors and anticonvulsants can also affect the absorption of Vitamin B12. In addition, anti-depressants and the oral contraceptive pill can deplete B12 among other nutrients. Whether you have been on the pill or are currently taking it, a good B-Complex can help replenish the nutrients depleted by the pill while also supporting hormone balance.
B12 is a particularly important nutrient for promoting a healthy nervous system and many Psychiatrists such as Dr Drew Ramsay are now encouraging their patients to eat foods such as oysters which are rich in both Vitamin B12 and Omega 3 (two nutrient deficiencies which have been linked to higher risk of suicide and depression). A 2010 study led by researchers at Rush University looked at more than 3,500 adults and showed that a higher intake of B6, B9 and B12 whether through food or supplementation was associated with a decreased likelihood of depression for up to 12 years follow up.
The most common form of B12 supplementation is cyanocobalamin which is less expensive but it is not found in nature. It may release small amounts of cyanide into the system which may have relevance to an individual with impaired detoxification as a result of genetics, nutrient deficiencies or chronic illness. The recommended form is therefore methylcobalamin which interestingly is the form produced by our gut bacteria. Likewise if you are wanting to increase folate (B9) we would recommend methylfolate rather than folic acid for better absorption. Read more in our blog on folic acid vs folate.
We have a range of B Vitamin supplements available, some of which are practitioner only products and therefore unavailable online.
If you are interested in any of the B Vitamins for supplementation, come in for a chat or give us a call so that we can make the best suggestion for you. We can also provide relevant testing if appropriate.
"Don't you just love New York in the fall, it makes me wanna buy school supplies"
Starting the new school year can be an exciting time. Buying new stationary, new uniforms and going into a new class with a new teacher can make it an unsettling but exciting time of change for children. But, as every mum and teacher knows, those first few weeks back always bring an explosion of bugs, and children who are immune compromised can become easy prey for some of these viral attacks. Making some diet and lifestyle changes can help boost your child's immunity and make a real difference to their overall health and wellbeing. Here are our top tips for a healthy school year.
Optimise Vitamin D
Vitamin D is an essential vitamin which is essential for maintaining healthy levels of calcium in the blood. Vitamin D also plays an essential role in immune system health and cell growth. The main source of Vitamin D is from exposure to natural sunlight from the sun. However, from October to March the rays of the sun in the UK are not strong enough to enable our bodies to make Vitamin D. As a result, it is now a government recommendation that everyone should supplement with Vitamin D from October to March each year. Recommended dosages for children vary according to body weight.
Look after Gut Health
It is estimated that between 70%-80% of our immune system is located in our gut which means that what we feed our gut bacteria can impact our immune health. Prebiotics such as garlic, leeks and asparagus feed the friendly bacteria in our guts so consuming these on a regular basis can benefit gut health. Probiotics have also been shown in clinical trials to have a beneficial impact on gut and immune health. Optibac and Proven both have good ranges for children. ProVen Fit for School was used in the ProChild study, which took place over six months and those children taking Fit for School saw a 30% reduction in absenteeism from school due to coughs, colds and other upper respiratory tract infections (URTIs). The study also found that the duration of coughs and colds was halved in the children taking Fit for School and visits to the doctor and consequently prescription for antibiotics was reduced by 43%. This probiotic is suitable for children aged 4-16.
Consume Omega 3
Omega 3 is great for our brains and helping us focus. Omega 3's also reduce inflammation and prevent attacks by toxins or pathogens. Food sources include oily fish, eggs, walnuts, flax, chia seeds and grass fed meat. If you're concerned that your child won't eat many of the foods which contain Omega 3, you could supplement with a good source of omega 3 such as Eskimo 3 Bright Kids Jelly Splats.
Eat a Rainbow
Eating a wide variety of colourful fruits and vegetables ensures we get a combination of vitamins, minerals and antioxidants to support the immune system. If you're concerned about any nutritional gaps, BetterYou have designed a handy multi-vitamin spray for children with a blend of 14 essential nutrients. The robust multi-nutrient formulation contains the full spectrum of B vitamins, including folate, combined with vitamins A, C, D, K, selenium and iodine.
Sleep is when our bodies rest and restore. It is therefore essential for optimal immune health. Aiming for at least 10 hours sleep for little ones is a great way to ensure they get the rest they need to grow and thrive. Avoid electronics and blue light effect from TV/ computer etc at night and ensure a good winding down routine of baths and stories. Relaxation music can be helpful for us all and some children benefit from white noise. Essential oils are ideal to diffuse in the bedroom and can aid sleep and relaxation. Talk to use about appropriate essential oils and other supports such as magnesium cream which can be helpful depending on age of the child.
We hope you all have a happy and healthy school year!
If you would like to know more about nutritional therapy for children, you can find more information on our children's nutritional therapy page or pop into the shop at 44 St Andrew Street, Aberdeen to have a chat with us.
BetterYou MultiVit Junior Vitamin Oral Spray
Specially formulated for children, BetterYou MultiVit Junior Oral Spray combines an expert blend of 14 essential nutrients to provide complete nutritional support for your child’s health and wellbeing.
Suitable for vegetarians
BetterYou DLux Infant
BetterYou DLux Infant Vitamin D Oral Spray is gentle formulation of coconut oil and vitamin D, specially formulated for children from birth to 3 years.
Suitable for vegetarians
Adaptogen herbs are quite an amazing type of healing plant which can help our stress response by modulating cortisol and normalising our physiological function. Possibly one of the best known is ginseng of which there are several types. My first experience with Siberian ginseng was about 23 years ago when going through a period of fatigue post virally and was fortunate enough to live beside Scotland’s first qualified Medical Herbalist Brian Lamb. Brian started me on Siberian ginseng among other things which had me firing on all four pretty quickly. Since then, I have been a firm advocate and have been fascinated by the quite remarkable benefits of these herbs which I wouldn’t be without in my own life.
1. Siberian Ginseng or Eleutherococcus senticosus. My personal favourite and one I’ve used many times with success over the years. Research has shown that eluthero can significantly improve energy, mood, stamina and cognitive function. It has also been shown to modulate blood pressure. One example is a study of those with chronic fatigue which showed benefit especially for those with mild to moderate symptoms.
2. Ashwagandha has been shown to improve memory and learning and is also the most researched adaptogen for those with underactive thyroid. In Ayurvedic medicine it is seen as an all round tonic and used to promote fertility. Some studies have shown cognitive benefit for those with bipolar disorder and also an improvement in cholesterol and blood glucose in diabetes.
3. Rhodiola has been researched in relation to its impact on stress and depression. In a study of people with stress related burn out, it improved many associated measures including stress and depression. One study has suggested that Rhodiola showed favourable results versus Zoloft (sertraline) with less associated risks for mild to moderate depression. Because of the lack of side effects, some have suggested it be used in place of antidepressants which do come with side effects and also deplete certain nutrients.
4. Shatavari is an interesting adaptogen and has many uses. The word literally means ‘woman who has a thousand husbands’ and is traditionally given for fertility and improved libido, vaginal dryness and is useful in the prevention of osteoporosis. It is also widely used as a woman’s herb and has been shown to be an excellent galactagogue for low milk supply. For menopausal women, it has also been shown to improve libido.
5. Holy basil is lesser known but becoming more mainstream perhaps due to the availability of Pukka Tulsi tea which is becoming popular. Also known to boost energy and cognition, there are studies showing improvement in generalised anxiety. Tulsi has been shown to have broad spectrum antimicrobial activity in studies.
6. Astragalus is a fascinating herb with many effects and research has suggested it may have anti-tumour activity, blood sugar lowering effects and supports the immune system. It has been shown to prevent colds and flus and is particularly beneficial for upper respiratory infections. Some studies have looked at the cancer protective effects.
7. Cordyceps is an adaptogen which is lesser known among the public but is gaining recognition across many pathologies. It is actually a type of fungi or medicinal mushroom which, similar to the above also has immune modulating effects and supports the stress response. You may come across it in supplements to support stress or adrenal function. It also has anti-tumour effects and is indicated for respiratory infections and chronic fatigue. More and more research is coming out on the effects of mushrooms in cancer prevention and indeed mushrooms are widely used in mainstream medicine in Russia, China and Japan.
If you would like to find out more about adaptogens or find out which might be the most relevant for yourself, come and see us at 44 St Andrew Street, Aberdeen.
Terranova Astragalus, Elderberry & Garlic Complex capsules
£11.30 - £19.20
Astragalus is an adaptogenic herb which has been traditionally used to support the immune system.
TWO VEGETARIAN CAPSULES TYPICALLY PROVIDE:
Astragalus Root 350mg
Elderberry (fresh freeze dried) 150mg
Garlic (fresh freeze dried – ORGANIC) 125mg
Olive Leaf (fresh freeze dried – ORGANIC) 75mg
Oregon Grape Root 50mg
Elderflower (fresh freeze dried) 25mg
Maitake Mycelia (fresh freeze dried) 25mg
Stabilized Rice Bran 15mg
Cayenne Pepper (fresh freeze dried – ORGANIC) 10mg
Larch Tree Arabinogalactan 225mg
NO FILLERS, BINDERS OR OTHER EXCIPIENTS
SUITABLE FOR VEGETARIANS & VEGANS
NO WHEAT – NO GLUTEN – NO CORN – NO SOY – NO YEAST – NO DAIRY – NO GELATINE – NO ANIMAL INGREDIENTS – NO ADDITIVES – NO ADDED SUGAR – NO COLOURS – NO FLAVOURS – NO PRESERVATIVES
Mushroom Gold is based on three edible mushrooms – organic Maitake, Reishi and Shiitake. Rich in Vitamin D*, these mushrooms have been used for centuries to help support a healthy ecosystem. We ensure that the fruiting body and mycellium as well as the extra-cellular metabolites are blended to deliver the concentrated polysaccharides and beta-glucans.
This broad-spectrum formula contains the highest organic grade, sustainably cultivated herbs, carefully selected to bring you the full potential of nature’s goodness.
*Each daily serving gives you: 248% NRV of Vitamin D naturally occurring in mushrooms.
Vitamin D contributes to the normal function of the immune system and process of cell division.
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