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 [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).
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.
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.
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.
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