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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 increases the growth of cells that make collagen and increases collagen synthesis . Average intake of vitamin A in Americans aged two years or older falls significantly short of the current recommendations . 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 Thorne Basic Nutrients – containing both preformed vitamin A and vitamin A precursors (available from amazon) or Nordic Naturals Cod Liver Oil (also available from amazon).
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. We recommend Thorne Basic Nutrients which contains a highly bioavailable B complex. You can buy this at Amazon or any good health store.
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: Vitamin D levels can be checked with a simple blood test. If found to be low we recommend taking Thorne Basic Nutrients which contains Vitamin D3, or Now Foods Vitamin D3/ K2 spray.
- Arnold, Meghan, and Adrian Barbul. “Nutrition and wound healing.” Plastic and reconstructive surgery 117.7S (2006): 42S-58S.
- Guo, S., & DiPietro, L. A. (2010). Factors affecting wound healing. Journal of dental research, 89(3), 219-229
- Leibenson, C. Rehabilitation of the Spine, 2nd Edition. (2007). Lippincott Williams and Wilkins. p 729-740
- Cohen, S. (2011) Drug Muggers. Rodale. p 166
- 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.