Supplements for Injury (Part 2)

Supplements for Injury (part 1) discussed the importance of magnesium, zinc and omega-3. Todays post will delve into 3 more key nutrients for healing and recovery.

Vitamin A

Vitamin A increases the growth of cells that make collagen and increases collagen synthesis [2]. Average intake of vitamin A in Americans aged two years or older falls significantly short of the current recommendations [3].  This may not be surprising considering that only organ meats (particularly liver) contain high levels of pre-formed vitamin A. Beta-carotene, a vitamin A precursor, although found commonly in vegetables is converted to vitamin A extremely inefficiently in humans.

Supplementation: If you do not eat liver at least once per week consider Vitamin A supplementation.  We recommend O.N.E Multivitamin which includes vitamin A -available from The Natural Dispensary (use practitioner ‘Steffen Toates’ to register).

B Vitamins

Certain populations (older adults and vegetarians) are more likely to have inadequate B vitamin levels. Up to 20%–30% of older adults have laboratory indicators suggestive of some degree of thiamin (B1) deficiency, and vitamin B12 deficiency has been found to affect between 1.5% and 15% of the general population. B vitamins are extremely important for nerve health and deficiency has been linked with neuropathy and migraines.

Supplementation: If you are over 60, are vegetarian or suffer with nerve problems or migraine, consider B vitamin supplementation.  Learn more about B vitamin supplementation, including recommendations here.

Vitamin D

Certain populations are particularly at risk of vitamin D deficiency.  Older adults, the obese, people with dark skin and people with limited sun exposure are most likely to be deficient. Vitamin D is vital in the development and healing of bones. It is also a very important for lowering chronic inflammation which is important for conditions such as osteoarthritis, osteoporosis, and tendonitis.

Supplementation: Learn more about vitamin D supplementation, including recommendations here.

References

1. Arnold, Meghan, and Adrian Barbul. “Nutrition and wound healing.” Plastic and reconstructive surgery 117.7S (2006): 42S-58S.
2. Guo, S., & DiPietro, L. A. (2010). Factors affecting wound healing. Journal of dental research, 89(3), 219-229
3. http://ods.od.nih.gov/factsheets
4. Leibenson, C. Rehabilitation of the Spine, 2nd Edition. (2007). Lippincott Williams and Wilkins. p 729-740
5. Cohen, S. (2011) Drug Muggers. Rodale. p 166

Related Articles

• Supplements for injury (part 1)
• Resources: Nutrition
• Statins and muscle pain
• Curcumin for arthritis and tendonitis

This post was written by Steffen Toates. Steffen is a chiropractor at Dynamic Health Chiropractic in Jersey, Channel Islands. For more infomation about Steffen click here.