Guest guest Posted November 8, 2008 Report Share Posted November 8, 2008 Thanks for the warning Sierra. My doctor told me last spring that D supplementation has gone up to 1000 - 5000 units per day so I upped mine to 3000 iu. I live way north so the amount may vary for your location. BL On Fri, Nov 7, 2008 at 5:03 PM, snowdrift52003 <snowdrift52003wrote: > The recommended daily dose for D has gone way up, > for both adults and kids. There's a lot of new information out there > about the relationship between Vit. D deficiency and diseases. I'm now > on prescription strength D supplements. > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 8, 2008 Report Share Posted November 8, 2008 On Nov 7, 2008, at 9:26 PM, Brenda-Lee Olson wrote: > Thanks for the warning Sierra. My doctor told me last spring that D > supplementation has gone up to 1000 - 5000 units per day so I upped > mine to > 3000 iu. > ====== the important thing to realize is that this is the recommendation for NON Vegan vitamin D. You need at least double that if you are taking a vegan source of vitamin D. then you have to watch carefully as some people don't absorb the vegan source well. I know this from bitter personal experience. I don't absorb either kind very well but absorb even less of hte vegan kind. I currently take 3000IU daily and an additional 50,000 IU weekly and my vitamin D levels are still suboptimal. try to get sun on your face and arms every day. of course once you live further north than 30 deg it starts becoming difficult to get enough sun to make enough vitamin D in winter while I am talking about vegan vs non vegan supplements, the other problematic one is EFA. some people lack the enzymes that enables them to transform DHA (which can be found in vegan forms) to EPA. I again happen to be one of those people and have to take fish oil. You can have your EFA levels checked by your doc (not all docs do this so you might have to ask around.). It's a worthwhile test because vegans very easily eat too few EFA's Sherene --http://homeschooledtwins.blogspot.com Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 8, 2008 Report Share Posted November 8, 2008 B12 is another issue for vegans! Make sure your taking B12 supplements because there is very little available to us through food! Iron can be an issue as well, for women especially! Make sure you get blood work done regularly to assure your getting all the nutrients you need. Especially if you know you have malabsorption issues! On Sat, Nov 8, 2008 at 7:44 AM, Sherene Silverberg <sherene wrote: > > On Nov 7, 2008, at 9:26 PM, Brenda-Lee Olson wrote: > > > Thanks for the warning Sierra. My doctor told me last spring that D > > supplementation has gone up to 1000 - 5000 units per day so I upped > > mine to > > 3000 iu. > > ====== > > the important thing to realize is that this is the recommendation for > NON Vegan vitamin D. You need at least double that if you are taking > a vegan source of vitamin D. then you have to watch carefully as some > people don't absorb the vegan source well. > > I know this from bitter personal experience. I don't absorb either > kind very well but absorb even less of hte vegan kind. I currently > take 3000IU daily and an additional 50,000 IU weekly and my vitamin D > levels are still suboptimal. try to get sun on your face and arms > every day. of course once you live further north than 30 deg it starts > becoming difficult to get enough sun to make enough vitamin D in winter > > while I am talking about vegan vs non vegan supplements, the other > problematic one is EFA. some people lack the enzymes that enables > them to transform DHA (which can be found in vegan forms) to EPA. I > again happen to be one of those people and have to take fish oil. You > can have your EFA levels checked by your doc (not all docs do this so > you might have to ask around.). It's a worthwhile test because vegans > very easily eat too few EFA's > > Sherene > > --http://homeschooledtwins.blogspot.com > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 9, 2008 Report Share Posted November 9, 2008 20 minutes of sunshine per day (not between 10h00 and 15h00) and you've got your vit D! As someone else recently shared on this site, 2 Tablespoons of ground flaxseed and you've got your B12 (plus much more!). You know, I've never heard of the omnivores getting their blood tested on a regular basis to chech their vitamin intake - I think us vegans tend to worry too much!! Fresh fruits, vegetables (75% raw), nuts, seeds, legumes, water and grains, and you are streaks ahead of most! Did you know that you can live on bananas - yes, just bananas - for a long time without any deficiencies. So RELAX enjoy the natural things and you'll be healthy and energetic. PS: Too much of these substitutes/alternatives are not a good thing either! --- On Sat, 11/8/08, Jae Jones <recyclednew wrote: Jae Jones <recyclednew Re: Vitamin D Saturday, November 8, 2008, 11:17 PM B12 is another issue for vegans! Make sure your taking B12 supplements because there is very little available to us through food! Iron can be an issue as well, for women especially! Make sure you get blood work done regularly to assure your getting all the nutrients you need. Especially if you know you have malabsorption issues! On Sat, Nov 8, 2008 at 7:44 AM, Sherene Silverberg <sherene (AT) cox (DOT) net> wrote: > > On Nov 7, 2008, at 9:26 PM, Brenda-Lee Olson wrote: > > > Thanks for the warning Sierra. My doctor told me last spring that D > > supplementation has gone up to 1000 - 5000 units per day so I upped > > mine to > > 3000 iu. > > ====== > > the important thing to realize is that this is the recommendation for > NON Vegan vitamin D. You need at least double that if you are taking > a vegan source of vitamin D. then you have to watch carefully as some > people don't absorb the vegan source well. > > I know this from bitter personal experience. I don't absorb either > kind very well but absorb even less of hte vegan kind. I currently > take 3000IU daily and an additional 50,000 IU weekly and my vitamin D > levels are still suboptimal. try to get sun on your face and arms > every day. of course once you live further north than 30 deg it starts > becoming difficult to get enough sun to make enough vitamin D in winter > > while I am talking about vegan vs non vegan supplements, the other > problematic one is EFA. some people lack the enzymes that enables > them to transform DHA (which can be found in vegan forms) to EPA. I > again happen to be one of those people and have to take fish oil. You > can have your EFA levels checked by your doc (not all docs do this so > you might have to ask around.). It's a worthwhile test because vegans > very easily eat too few EFA's > > Sherene > > --http://homeschooled twins.blogspot. com > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 9, 2008 Report Share Posted November 9, 2008 On Nov 8, 2008, at 4:17 PM, Jae Jones wrote: > B12 is another issue for vegans! Make sure your taking B12 supplements > because there is very little available to us through food! Iron can > be an > issue as well, for women especially! Make sure you get blood work done > regularly to assure your getting all the nutrients you need. > Especially if > you know you have malabsorption issues! >> ===== I forgot to mention that I have a chronic B12 deficiency and that sublingual supplementation doesn't cut it for me. I have shots every 5 days. B12 is yet another vitamin where the form you take it in makes a difference. Most supplements are in the cyanocobalamin form. This is not well used by the body. you want to get it in the methylB12 or the HydroxyB12 forms. Also, a serum blood test for B12 levels is useless. If you want your B12 levels checked you have to insist on a doc doing a urinary MMA test. however, if you've been supplementing, this one is also no good. There is a book I highly recommend everyone reads about B12, especially if you are vegan and/or celiac. It's called, " B12: An Epidemic of Misdiagnoses " . Sherene --http://homeschooledtwins.blogspot.com Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 9, 2008 Report Share Posted November 9, 2008 Marlene; Sunshine on the skin is Nature's Way of providing us with Vit. D, and some people get enough that way. However; flax seed does NOT provide us B12. Flax seed provides an excellent source of Omega 3 fatty acids, not B12. There is no reliable, natural source of B12 in a vegan diet. If you feel convinced that you need not supplement B12, then please start getting your level checked. Deficiency can take a period of time to develop because our bodies can live on stored B12. The problem with waiting until it runs out is that once deficiency symptoms develop, some of them are not reversible. Many omnivores do monitor their nutrient status, and even they can suffer B12 deficiency, although they are more likely to have elevated levels of cholesterol and low folic acid. B12 deficiency (and its related elevated homocystein) is relatively common for vegans who do not supplement. Although a properly structured vegan diet is acknowledged as supportive of good health for all ages by the American and Canadian Dietitians Associations, mono-diet is not recommended. While the body can tolerate all sorts of things for limited periods, why would one choose to do that? I think our dietary choices tend to reflect our goals for our bodies. Its probably worth asking oneself: Is my goal to have the best health possible for me? ... or is to see what I can get away with and for how long? While ignorance may be bliss, knowledge is power. :-) Deborah 20 minutes of sunshine per day (not between 10h00 and 15h00) and you've got your vit D! As someone else recently shared on this site, 2 Tablespoons of ground flaxseed and you've got your B12 (plus much more!). You know, I've never heard of the omnivores getting their blood tested on a regular basis to chech their vitamin intake - I think us vegans tend to worry too much!! Fresh fruits, vegetables (75% raw), nuts, seeds, legumes, water and grains, and you are streaks ahead of most! Did you know that you can live on bananas - yes, just bananas - for a long time without any deficiencies. So RELAX enjoy the natural things and you'll be healthy and energetic. PS: Too much of these substitutes/alternatives are not a good thing either! --- On Sat, 11/8/08, Jae Jones <recyclednew wrote: Jae Jones <recyclednew Re: Vitamin D Saturday, November 8, 2008, 11:17 PM B12 is another issue for vegans! Make sure your taking B12 supplements because there is very little available to us through food! Iron can be an issue as well, for women especially! Make sure you get blood work done regularly to assure your getting all the nutrients you need. Especially if you know you have malabsorption issues! On Sat, Nov 8, 2008 at 7:44 AM, Sherene Silverberg <sherene (AT) cox (DOT) net> wrote: > > On Nov 7, 2008, at 9:26 PM, Brenda-Lee Olson wrote: > > > Thanks for the warning Sierra. My doctor told me last spring that D > > supplementation has gone up to 1000 - 5000 units per day so I upped > > mine to > > 3000 iu. > > ====== > > the important thing to realize is that this is the recommendation for > NON Vegan vitamin D. You need at least double that if you are taking > a vegan source of vitamin D. then you have to watch carefully as some > people don't absorb the vegan source well. > > I know this from bitter personal experience. I don't absorb either > kind very well but absorb even less of hte vegan kind. I currently > take 3000IU daily and an additional 50,000 IU weekly and my vitamin D > levels are still suboptimal. try to get sun on your face and arms > every day. of course once you live further north than 30 deg it starts > becoming difficult to get enough sun to make enough vitamin D in winter > > while I am talking about vegan vs non vegan supplements, the other > problematic one is EFA. some people lack the enzymes that enables > them to transform DHA (which can be found in vegan forms) to EPA. I > again happen to be one of those people and have to take fish oil. You > can have your EFA levels checked by your doc (not all docs do this so > you might have to ask around.). It's a worthwhile test because vegans > very easily eat too few EFA's > > Sherene . Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 9, 2008 Report Share Posted November 9, 2008 And actually new research is saying that 20 minutes per day is only enough to keep us alive, not what we actually need. That's the problem with RDA - these are the bare minimum to maintain life - not to live healthily. N. Americans, despite supplementation of D in milk and other products for the last 40 years, are chronically D deprived and new research suggests way higher numbers are necessary than previously thought. BL On Sun, Nov 9, 2008 at 10:34 AM, Deborah Pageau <dpageau wrote: > Marlene; > > Sunshine on the skin is Nature's Way of providing us with Vit. D, and some > people get enough that way. > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 10, 2008 Report Share Posted November 10, 2008 > There is no reliable, natural source of B12 in a vegan diet. Vegetarian Support formula, which is one of at least 2 varieties of Red Star nutritional yeast, is fortified with B-12. It has a nice, cheezy taste, and as lots of us probably know, is delicious. Donna F.K.-B _____________________________ www.unskoolbookshop.com ___________________________ " But for the sake of some little mouthful of flesh we deprive a soul of the sun and light, and of that proportion of life and time it had been born into the world to enjoy. " --Plutarch > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 10, 2008 Report Share Posted November 10, 2008 Planning to make Karina's Black Bean & Sweet Potato Enchiladas<http://www.wholefoodsmarket.com/budgetrecipechallenge/recipe2.php>for dinner this week. It calls for Monterey Jack cheese, but any type of Tex-Mex-appropriate cheese would work. I can't eat soy. Favorite brand of casein-free, non-soy cheese? Or favorite recipe for a vegan cheeze that would likely work in this recipe? Thanks. Sally http://aprovechar.danandsally.com -- " You must untangle yourself, still all other voices, and go to the deepest place within to know what's important and urgent in your unique and singular life. " --Martha Beck Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 10, 2008 Report Share Posted November 10, 2008 On Nov 9, 2008, at 1:21 AM, Marlene Hyland wrote: > 20 minutes of sunshine per day (not between 10h00 and 15h00) and > you've got your vit D! according to all my reading, this isn't the case. it depends on your latitude and personal make up. In Boston you cannot get enough sunlight during November to February to produce enough vitamin D. You only need about 20 min of SUMMER sunshine, but my understanding is that you need those minutes in the " hot' time of the day and can't wear more than a factor 8. http://jcem.endojournals.org/cgi/content/abstract/92/6/2130 http://articles.mercola.com/sites/articles/archive/2002/02/23/vitamin-d-part-fiv\ e.aspx > As someone else recently shared on this site, 2 Tablespoons of > ground flaxseed and you've got your B12 (plus much more!). Not true. Flax seeds do not contain any B12 http://www.whfoods.com/genpage.php?tname=nutrientprofile & dbid=57 > > You know, I've never heard of the omnivores getting their blood > tested on a regular basis to chech their vitamin intake - I think us > vegans tend to worry too much!! we have a need to worry. it is very difficult to get certain nutrients from a vegan diet. Add to the equation that many on this list are celiacs as well as vegan, then you have greater worry as those of us with celiac disease often have impaired absorption. Sherene --http://homeschooledtwins.blogspot.com Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 10, 2008 Report Share Posted November 10, 2008 This was the most researched reply I've read so far. Go you. ________________________________ Sherene Silverberg <sherene Sunday, November 9, 2008 10:17:49 PM Re: Vitamin D On Nov 9, 2008, at 1:21 AM, Marlene Hyland wrote: > 20 minutes of sunshine per day (not between 10h00 and 15h00) and > you've got your vit D! according to all my reading, this isn't the case. it depends on your latitude and personal make up. In Boston you cannot get enough sunlight during November to February to produce enough vitamin D. You only need about 20 min of SUMMER sunshine, but my understanding is that you need those minutes in the " hot' time of the day and can't wear more than a factor 8. http://jcem. endojournals. org/cgi/content/ abstract/ 92/6/2130 http://articles. mercola.com/ sites/articles/ archive/2002/ 02/23/vitamin- d-part-five. aspx > As someone else recently shared on this site, 2 Tablespoons of > ground flaxseed and you've got your B12 (plus much more!). Not true. Flax seeds do not contain any B12 http://www.whfoods. com/genpage. php?tname= nutrientprofile & dbid=57 > > You know, I've never heard of the omnivores getting their blood > tested on a regular basis to chech their vitamin intake - I think us > vegans tend to worry too much!! we have a need to worry. it is very difficult to get certain nutrients from a vegan diet. Add to the equation that many on this list are celiacs as well as vegan, then you have greater worry as those of us with celiac disease often have impaired absorption. Sherene --http://homeschooled twins.blogspot. com Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 11, 2008 Report Share Posted November 11, 2008 Thanks for the knowledge, will obviously have to do more research on the topic! Guess I'm still brainwashed...... --- On Sun, 11/9/08, Deborah Pageau <dpageau wrote: Deborah Pageau <dpageau Re: Vitamin D Sunday, November 9, 2008, 8:34 PM Marlene; Sunshine on the skin is Nature's Way of providing us with Vit. D, and some people get enough that way. However; flax seed does NOT provide us B12. Flax seed provides an excellent source of Omega 3 fatty acids, not B12. There is no reliable, natural source of B12 in a vegan diet. If you feel convinced that you need not supplement B12, then please start getting your level checked. Deficiency can take a period of time to develop because our bodies can live on stored B12. The problem with waiting until it runs out is that once deficiency symptoms develop, some of them are not reversible. Many omnivores do monitor their nutrient status, and even they can suffer B12 deficiency, although they are more likely to have elevated levels of cholesterol and low folic acid. B12 deficiency (and its related elevated homocystein) is relatively common for vegans who do not supplement. Although a properly structured vegan diet is acknowledged as supportive of good health for all ages by the American and Canadian Dietitians Associations, mono-diet is not recommended. While the body can tolerate all sorts of things for limited periods, why would one choose to do that? I think our dietary choices tend to reflect our goals for our bodies. Its probably worth asking oneself: Is my goal to have the best health possible for me? ... or is to see what I can get away with and for how long? While ignorance may be bliss, knowledge is power. :-) Deborah 20 minutes of sunshine per day (not between 10h00 and 15h00) and you've got your vit D! As someone else recently shared on this site, 2 Tablespoons of ground flaxseed and you've got your B12 (plus much more!). You know, I've never heard of the omnivores getting their blood tested on a regular basis to chech their vitamin intake - I think us vegans tend to worry too much!! Fresh fruits, vegetables (75% raw), nuts, seeds, legumes, water and grains, and you are streaks ahead of most! Did you know that you can live on bananas - yes, just bananas - for a long time without any deficiencies. So RELAX enjoy the natural things and you'll be healthy and energetic. PS: Too much of these substitutes/ alternatives are not a good thing either! --- On Sat, 11/8/08, Jae Jones <recyclednew@ gmail.com> wrote: Jae Jones <recyclednew@ gmail.com> Re: [Vegan-and-Gluten- Free] Vitamin D Vegan-and-Gluten- Free@ .com Saturday, November 8, 2008, 11:17 PM B12 is another issue for vegans! Make sure your taking B12 supplements because there is very little available to us through food! Iron can be an issue as well, for women especially! Make sure you get blood work done regularly to assure your getting all the nutrients you need. Especially if you know you have malabsorption issues! On Sat, Nov 8, 2008 at 7:44 AM, Sherene Silverberg <sherene (AT) cox (DOT) net> wrote: > > On Nov 7, 2008, at 9:26 PM, Brenda-Lee Olson wrote: > > > Thanks for the warning Sierra. My doctor told me last spring that D > > supplementation has gone up to 1000 - 5000 units per day so I upped > > mine to > > 3000 iu. > > ====== > > the important thing to realize is that this is the recommendation for > NON Vegan vitamin D. You need at least double that if you are taking > a vegan source of vitamin D. then you have to watch carefully as some > people don't absorb the vegan source well. > > I know this from bitter personal experience. I don't absorb either > kind very well but absorb even less of hte vegan kind. I currently > take 3000IU daily and an additional 50,000 IU weekly and my vitamin D > levels are still suboptimal. try to get sun on your face and arms > every day. of course once you live further north than 30 deg it starts > becoming difficult to get enough sun to make enough vitamin D in winter > > while I am talking about vegan vs non vegan supplements, the other > problematic one is EFA. some people lack the enzymes that enables > them to transform DHA (which can be found in vegan forms) to EPA. I > again happen to be one of those people and have to take fish oil. You > can have your EFA levels checked by your doc (not all docs do this so > you might have to ask around.). It's a worthwhile test because vegans > very easily eat too few EFA's > > Sherene .. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 1, 2009 Report Share Posted November 1, 2009 Grassroothealth.org has a great wealth of info on Vitamin D. Thank you to Elisa for posting. Although it looks like the free testing offer is over (10-15) you can participate in a study which involves getting tested by at home test kit and completing a questionnaire for $40 twice a year. Also, from Michael Holick, MD " From our experience that we have recently published and is noted on my web site VitaminDHealth.org, 1,000 IU of vitamin D2 was as effective as 1,000 IU of vitamin D3 in raising blood levels of 25(OH)D. Thus, vitamin D2 is as equally effective as vitamin D3 and either form can be used. " Amazing information.... Bea Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 2, 2009 Report Share Posted November 2, 2009 Thank you!!! This is wonderful to know, as all other info I've found completely omits any reference to D2 levels/doses. Yay!!! -Kimberly Also, from Michael Holick, MD " From our experience that we have recently published and is noted on my web site VitaminDHealth.org, 1,000 IU of vitamin D2 was as effective as 1,000 IU of vitamin D3 in raising blood levels of 25(OH)D. Thus, vitamin D2 is as equally effective as vitamin D3 and either form can be used. " Amazing information.... Bea Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 3, 2009 Report Share Posted November 3, 2009 Bea thanks for that D2/D3 comparison! I ordered some D2 this weekend and signed up and paid my $40 for my D test best, elisa , veggiefamily <veggiefamily wrote: > > Grassroothealth.org has a great wealth of info on Vitamin D. Thank > you to Elisa for posting. Although it looks like the free testing > offer is over (10-15) you can participate in a study which involves > getting tested by at home test kit and completing a questionnaire for > $40 twice a year. > > Also, from Michael Holick, MD " From our experience that we have > recently published and is noted on my web site VitaminDHealth.org, > 1,000 IU of vitamin D2 was as effective as 1,000 IU of vitamin D3 in > raising blood levels of 25(OH)D. Thus, vitamin D2 is as equally > effective as vitamin D3 and either form can be used. " > > Amazing information.... > > Bea > > Quote Link to comment Share on other sites More sharing options...
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