Tag Archives: Vitamins

Do you really know about Vitamin B6?

Good morning, evening or afternoon.. 

As salam walakum, 

I am so happy that you came. I hope that you are having a blessed day! 

Today I wanted to talk bout B6… Getting closer to finishing this series of Vitamin B’s. If you haven’t read the others, please check B12 out here: 

It’s so essential for our bodies to eat a whole nutritional diet. Suppose we are deficient in any mineral or vitamins. Our bodies get weak and are easily settable to diseases, viruses, weak bones, ect. 

B6 is also called Pyridoxine. It’s a water-soluble vitamin. This means: that once your body has enough of the vitamin in the bloodstream, the excess is removed by urine. B6 is absorbed in the jejunum ( the small intestine). Easy blood test to know levels of your B6.

Benefits of B6 for our body, mind, and psychologically


  • Better Circulation (Maintaining a standard amount of amino acid in your blood)
  • It helps with the immune system
  • It may help with morning sickness
  • B6 is involved in more than 100 enzymes (mostly with protein metabolism) 
  • Managing normal levels of homocysteines (cardio health)
  • May help with PMS
    • tenderness
    • Depression
    • Anxiety
  • Brain development during pregnancy and infancy
  • Creating hemoglobin (which carries oxygen)
  • It may help protect against the harmful effects of air pollution.

Mind & Psychologically

  • Helps with Dementia
  • It helps with Alzheimer’s, but we found 2 food preservatives that cause Alzheimer’s here: https://wordpress.com/post/elderberryholistichealth.com/2076
    • Acrylamide -acrylic acid resin
    • Aspartame (E-951) 
  • B6 helps create neurotransmitters. Functions include:
    • Heart rate
    • Breathing
    • Sleep cycles
    • Digestion
    • mood
    • concentration
    • Appetite
    • Muscle movement
  • B6 is needed to make serotonin Which helps with
    • mood
    • Sleep
    • Nausea
    • Wound healing
    • Bone health
    • blood clotting
    • and desires

What happens (Symptoms) when we are deficient in B6?

  • Microcytic anemia
  • Abnormal ECG
  • Dermatitis (scaling on lips and cracks in corners)
  • Swollen tongue
  • depression
  • Confusion
  • Weak immune function
  • Irritability
  • Gastrointestinal symptoms
  • Sun Sensitivity
  • Numbness
  • Lack of muscle control 
  • Lesions 
  • You might have a hard time sensing pain or temp.
  • Abnormal acute hearting
  • Convulsive seizures
  • prickly pins 

How much B6 should we have?

*** I am a firm believer that we can and should look to clean sources of our vitamins and minerals… Natural forms are easier to be absorbed. With that said, there are people out there that may need a little bit more (supplements)***

Medication interacts with or conditions that inhibit B6 to be absorbed. 

  • End-stages renal diseases
  • chronic renal insufficiency
  • Celiac disease
  • Crohn’s disease
  • Ulcerative colitis
  • Homocystinuria
  • Age
  • Diabetes
  • Cardiovascular Disease
  • Arthritis
  • IBS


** which means you might need to take a supplement at different times of your medications. Make sure you check with your doctor or practitioner about your B levels when taking these drugs and or if you have these illnesses**

Where to find foods high in B6

  • Beef liver (but only from organic, free ranged animals, because we found out that the antibiotics hormones can be stored in the meat from my other blog about why we do not eat preservatives. (same with all meat)
  • Poultry
  • Bananas
  • Potatoes
  • Tuna
  • Salmon
  • Chickpeas
  • Sweet potatoes
  • Pistachios 
  • Carrots


As I always say, eat a whole-nutrient diet to get your vitamins in minerals, but sometimes we need supplements. 


My kind organic B complex

Other supplements are a derivative of b6 like 

Mary Ruths vegan: B complex

Whole nutrition vitamins and liquid seem to be the easiest for digestion and absorption but talk to your doctor or practitioner…

Elderberry Holistic Health, Why?

elderberries in close up shot

Good Morning, Afternoon or evening. I hope this reaches you all in good health. So I have had the question brought to me a few times, why did I choose Elderberry for our blog name? 

For me, the elderberry plant represents us and our practice. Let’s break it down. 

  1. Elderberry is a shrub. It is beautiful; it grows 5-12 ft tall and can be 10 feet wide. It grows worldwide (which I hope our practice can touch and be helpful wherever you are in the world)
  2. The elderberry fruit and trees are so beneficial. 
  • The berries and flowers are full of antioxidants & vitamins.
    • High in Vitamin C
    • High in Fiber
    • Good find of phenolic acid(helps slow down the damage of oxidative stress in the body) 
    • Good source of flavonols 
    • Rich in anthocyanin (potent antioxidant and anti-inflammatory)
  • It boasts your immune system. 
  • Help with inflammation
  • Lessen stress
  • Bark can be used as a laxative.
    • diuretic
  • Can help with influenza
  • It can help with infections.
  • Help with Cholesterol
  • It may help with fighting cancer.
  • Fights of harmful bacteria
  • It may help with depression.
  • It can help with Headaches.
  • and Dental pain
  • And Heart pain
  • And Nerve pain

**Warning** Don’t eat elderberries raw. They need to be cooked down. People have gotten sick eating them raw as your practitioner for suggestions or help. **

As you can see, Elderberry helps with so many wide varieties of ailments… Holistic health is the same way. We look for the root of the reason for the sickness, pain, and illness. So we can heal from the cause. Not just cover up the effect of the cause. So we have many different ways of treating holistically. 

  • Is it internal (body)
    • Viral
    • Infection
    • Bacterial
    • Fungal
    • Is it deficiency
    • Something broken
  • Is it external (body)
    • Infection
    • Bacterial
    • Fungal also
  • Is it Work
  • Is it stree 
  • Is it Pollution from
    • Air
    • water
    • Products and much more

We look at all aspects of the person’s life to find the cause… and treat it with 

  • Nutrition
  • Dietary Supplements
  • Herbs
  • Homeopathy
  • Aromatherapy
  • Bach flower 
  • Massage Therapy
  • Acupressure point
  • Cupping
  • Hijamah
  • Body movement 
  • Stretching

And there are so many other types of Alternative Medicine. Here is an excellent list https://en.wikipedia.org/wiki/List_of_forms_of_alternative_medicine

As the elderberry plant, we strive daily to share knowledge to inspire you to work toward a more holistic way of healing and life. 

It is also our passion to be here to support you, whatever stage you are in your healing and health goals, as the Elderberry supports us in all different aspects of our health. 

If you like to know more about Elderberry, leave a comment below… Also, have you or do you use Elderberry? Let us know your experiences. 

Holistic Nutrition: Calcium, Why is it important to our health?

What is Calcium?

  • Calcium is a mineral
  • Calcium is absorbed in the small intestine.
  • Calcium is like a fat~soluble vitamin: reason needs a carrier for absorption and transport. 
  • So Calcium is absorbed in the Gut it needs Vitamin D. 
  • 98% Of the Calcium is stored in the bones, and when the body needs it takes from stored Calcium

The benefits of Calcium:

  • Building & Maintaining strong bones
  • Maintaining healthy heart
  • Maintaining healthy muscles 
  • Maintaining healthy nerves 
  • Healthy teeth
  • It helps with the clotting of blood
  • It could help with high blood pressure

How much do we need daily?

Thanks to NIH for the graph

*Please read below on supplements*

What happens if deficient

  • Rickets in Children
  • Weak bones
  • Irritability
  • Numbness
  • tingling (hands and Feet)
  • Muscle spasms
  • renal calcification
  • brain calcification
  • depression
  • Bipolar disorder
  • cataracts
  • congestive heart failure
  • Paresthesia
  • seizures

Medication that interferes with Calcium

  • Dolutegavir (can reduce blood levels of Dolutegravir substantially) *wait 2 hours before or 6 hours after taking Calcium.
  • Levothyroxine (Calcium can interfere with levothyroxine absorption)
  • Lithium – using it long-term can lead to hypercalcemia 
  • Quinolone antibiotics
    • Ciprofloxacin
    • Gemifloxacin
    • Moxifloxacin
  • Ibandronate (Boniva)
  • Alendronate (Fosamax)

(reduces the absorption of the anastomotic.)*take 2 hours before or 6 hours after

  • High dose of Bisphosphonates
    • Zoledronic acid (Reclast)
  • Prolia (Denosumab) (Can cause low Calcium)
  • Sensipar (may cause low)
  • Phenytoin (lowers Vitamin D Levels and turn, affects your absorption of Calcium) 
  • Cisplatin (causes low magnesium, which leads to low Calcium)
  • Diuretics (can lead to loss of Calcium through the urine)
  • Proton Pump Inhibitors
    • Prilosec
    • Nexium

(Can lead to lower Calcium absorption and low calcium level) 

  • Aminoglycoside *used for bacterial infections*
    • Tobramycin
    • Gentamicin

(Can cause hypocalcemia because it affects the way the kidneys handle Calcium) 

  • Sodium Can cause Calcium to be released in urine, which could make you low on Calcium.

Calcium interactions 

  • Iron supplements should be taken at different times of taking Calcium.
  • Asprin (low dose) can decrease the actions of aspirin.

Reasons to have absorption issues of Calcium

  • Menopause can lead to bone loss.
  • People or lactose intolerant or don’t eat dairy products.
blackberry on twig in vegetable garden

Where to find Calcium


  • Figs
  • Oranges
  • Blackcurrants
  • Blackberries


  • Broccoli
  • Brussels Sprouts
  • Collards
  • Kale
  • Mustard Greens
  • Bok Choy
  • Edamame
  • Acorn Squash

Animal products

*When buying Milk and animal products. Ensuring that the animals are pasture-raised and grass-fed ensures the best quality of life for the animal and high nutritional value. 

  • whole milk
  • Yogurt
  • Cheese


  • Pinto
  • Tempe
  • Red kidney
  • Navy


  • Poppy
  • Sesame
  • Celery
  • Chia


Regarding Supplments. Like I have said before and will always. First, check levels with a doctor or practitioner before starting any supplements. 

**The best way to get your Vtimines and minerals is through a whole nutrient-dense diet.  **

With that said, while there are supplements out there. First, I want to direct you to one of many studies regarding supplements

Calcium is an essential element in the diet, but there is continuing controversy regarding its optimal intake and its role in the pathogenesis of osteoporosis. Most studies show little evidence of a relationship between calcium intake and bone density or the rate of bone loss. Re-analysis of data from the placebo group from the Auckland Calcium Study demonstrates no association between dietary calcium intake and rate of bone loss over 5 years in healthy older women with intakes varying from <400 to >1500 mg per day(-1) . Thus, supplements are not needed within this range of intakes to compensate for a demonstrable dietary deficiency but might be acting as weak anti-resorptive agents via effects on parathyroid hormone and calcitonin. Consistent with this, supplements do acutely reduce bone resorption and produce small short-term effects on bone density without evidence of a cumulative density benefit. As a result, anti-fracture efficacy remains unproven, with no evidence to support hip fracture prevention (other than in a cohort with severe vitamin D deficiency), and total fracture numbers are reduced by 0-10%, depending on which meta-analysis is considered. Five recent large studies have failed to demonstrate fracture prevention in their primary analyses. This must be balanced against an increase in gastrointestinal side effects (including a doubling of hospital admissions for these problems), a 17% increase in renal calculi, and a 20-40% increase in the risk of myocardial infarction. Each of these adverse events alone neutralizes any possible benefit in fracture prevention. Thus, calcium supplements appear to have a negative risk-benefit effect and so should not be used routinely in the prevention or treatment of osteoporosis. 

Over dousing 

  • Hypercalcemia
    • poor muscle tone
    • renal insufficiency
    • hypophosphatemia
    • Urinating a lot
    • Kidney stones
    • constipation
    • nausea
    • weight loss
    • fatigue
    • polyuria
    • heart arrhythmia 

Well, I learned a lot with this one. The study was an eye-opener for me. Did you find anything you learned? Please comment below.

Has hanging medicinal herbs, Saying thankyou for your time, leave a comment, share, subscribe. with a tea cup

Holistic Nutrition: Vitamin B2

Bowls of diffrent types of fruit, peaches, nectarines, rasberries, blueberries,.

Good Morning, Evening, and Afternoon. 

As Salam walakum, I hope that you and your families are doing well and are in good health. It’s starting to get cold in Egypt. With lows down to 59. Start to bust out the blankets. Today keeping with our B Vitamin series, we are talking about Vitamin B2! If you missed the other Vitamin B, check out.  

What is B2 (Riboflavin)?

  • It is a Water soluble vitamin: Which means that after the body takes what it needs through the bloodstream, it passes through the urine. 
  • Absorbed in the small intestines
  • It helps convert carbs into adenosine triphosphate, which is essential for storing energy in the muscles. 
  • It is used for the functioning of the lining of the digestive tract, blood cells, and vital organs.

What are the benefits of B2?

  • Eye health: helps with protecting the glutathione (necessary for building and repairing tissue)
  • Lowers risk of cataracts
  • Impotant in the prosses of iron
  • Supports the production of healthy red blood cells

How much Vitamin B2 should we have?

This is the recommended dietary allowance for riboflavin (B2)

What to watch out for if you need more Vitamin B2?

  • causing preeclampsia
  • Anxiety
  • Itchy eyes
  • The decline of the liver and nervous system
  • migraines
  • Thyroid issues 
  • Excess blood in the vessels
  • Edema of the mouth, throat
  • Lesions on the corners of the mouth
  • sore throat
  • cracked lips
  • Hairloss
  • reproductive problems
  • issues with metabolism

Who is at risk of Deficiency?

  • Vegans and Vegetarians. As B Vitamins are primarily found in red meat. (So you have to take care)

Drugs that Block or Hinder absorption of Vitamin B2

  • Anticholinergic
    • Dicyclomine 
    • Hyoscyamine (Levsin)
    • Scopolamine (Transderm Scop)
    • Tetracycline (B2 could stop the effectiveness of the antibiotic)
  • Anticonvulsants
  • Phenothiazines (an anti-psychotic disorder medication)
    • Chlorpromazine
    • Thorazine
    • Thioridazine
    • Trifluoperazine
  • Phenytoin (Seizure medication)
    • Dilantin
  • Tricyclic Anti-Depressants
    • Imipramine()Tofranil)
    • Desimpramine (Norpramin)
    • Amitriptyline (Elavil)
    • Nortriptyline(Pamelor)
  • Diuretics (waterpills) 

Where can we find Vitamin B2?


  • Spinach
  • Tomatoes
  • Asparagus
  • Spirulina
  • Artichokes
  • Sweet potatoes
  • Kelp
  • Mushrooms


  • Avocados
  • Dates
  • Passion Fruit
  • Grapes
  • Tamarind
  • Durian

Milk Products

  • Greek Yoghurt
  • Feta cheese
  • Milk
  • Cottage Cheese

Meat types

  • Eggs
  • Salmon
  • Bluefin Tuna
  • Squid
  • Liver
  • Beef (Skirt Steak)


  • Kidney Beans
  • Lupin Beans
  • Black-eyed
  • Fava beans


  • Almonds
  • Hemp seed
  • Pistachios
  • Pine nuts
  • Chia seeds
  • Walnuts
  • Pumpkin seeds


When it comes to supplements its best of corse fist to try a nutritional dense diet and you know me.. Check out with your doctor or practitioner to see your levels before starting a supplement.

There are I really love “My Kind Organics” brand its a whole food multivitamins..

Well, that is B2! what do you think? What is your favorite food or dish high in B2? I love cottage cheese. It’s a great snack. It is high in B2 and a good source of protein and vitamin D. If you get grass feed good source of omegas too. 

Holistic Nutrition: What is Biotin B7 ?

assorted vegetables on plastic trays

As salam walakum, Good Morning, Evening, Afternoon!
Thank you so much for joining me on my tiny MB of the net. How are you? (comment bellow) I am hoping, and your heal is doing well…

Today’s topic is Biotin or B7.

What is Biotin? It’s also called B7, Vitamin H. It’s a part of the B vitamins. It is absorbed in the small intestines. It’s a water-soluble vitamin that absorbs what it needs and removes the rest through our urine. 

Remember to check out our other B vitamin series posts. 

What does Biotin do?

Biotin helps turn fats, carbs, and proteins into the energy that we need. 

What are the Benefits of B7 (Vitamin H)

  • -Helps the functionality of the nervous system
  • Helps with liver function (metabolism)
  • Helps with the function of mucous membranes
  • Can nourish hair follicles
  • Supporting tissue of hair to help with thinning or breaking
  • May nail health B7 helps with keratin production
  • May help and assist in the progression of MS

What are the Signs of Deficiency of B7?

  • Hairloss
  • Periorificial dermatitis (a red rash that circles your mouth, eyes, and nose. Your skin can be scaly, dry, and flaky with swollen, inflamed bumps called papules)
  • Could develop conjunctivitis and skin infections.
  • Neurological systems 
  • Hypotonia 
  • Ataxia
  • Seizures
  • Numbness/tingling of extremities
  • Mental retardation and developmental delay in children
  • May show depression
  • Lethargic (tiredness)
  • Maybe even hallucinations
  • Sensorineural hearing loss, if not treated
  • Nausea
  • Vomiting
  • Anorexia
  • The impaired immune system, making it easy to infections, e.g., Candida
  • Hairloss
  • Dry skin
  • Lesions (on feet and legs. After six months of deficiency)

**If you think that you may be deficient**. Visit your doctor or practitioner and ask them to check your B7 levels. Before taking supplements**

How much B-7 Should we have?

What happens if you take too much B7? 

(because its water soluble, there is not much evidence of toxicity, but)

  • Insomnia 
  • Excessive thirst
  • a lot of urination

Interactions with medications?

  • Anticonvulsant Medications- can reduce the biotin stores. 
  • Valproic acid can cause deficiency.

**talk to your doctor if you are taking**

  • -azithromycin
  • -ciprofloxacin
  • -clarithromycin
  • -erythromycin
  • -roxithromycin

Reasons for not absorbing B7

  • Taking antibiotics for a long time
  • Crohns
  • Colitis
  • Celiac Disease
  • Rare inherited disorder -Biotinidase Deficiency
  • Alcohol use
  • Drug use
  • Strict eating 
  • Phenylketonuria

What fruit are high in B7?

  • Avocados
  • banana
  • raspberries

Veggies High in B7?

  • Sweet Potatoes
  • Mushrooms
  • Broccoli

Meat high in B7

  • liver
  • egg yolks
  • salmon
  • Nuts & beans
  • sunflower seeds
  • roasted almonds
  • walnuts
  • pecans
  • peanuts
  • Legumes

Whole (grass-fed) 

  • Milk 
  • Cheese
  • Yogurt

What is your favorite food that is high in B7? (leave a comment below) I love cheese! *lol* I could eat cheese all day long

To supplement or not?

In general, unless you have a blood test from your doctor or practitioner or are not having any ailments that stop you from absorbing B7. A whole high-nutrient diet should be enough. With that said, there may be people that need supplements.

Well, Thats all for today!

My thankyou for reading; asking you to share and subscribe. it has hanging herbs, and tea cup

Holistic Nutrition: Vitamin E, How it benefits your health?

green trees surrounding lake

Good Morning, evening, and afternoon. 
As Salam Walakum Wa Rahmatullahi Wa barkatoh, 
How are you and your health (comment below)? I hope you are all in good physical/ mental/emotional health. 

Today I wanted to talk a little about vitamin E

What is Vitamin E?

  • Vitamin E is fat-Soluble. (which means absorbed through fat in the intestines) 
  • The absorption of vitamin E is in the small intestines.

How does Vitamin E benefit the body?

  • Potent antioxidant (searches for free radicals and damaged cells and may heal them) 
  • It may help with the immune system
  • It could prevent clots from forming in the heart. 
  • It may help those with fatty liver
  • Good for skin health
  • Help with cognitive decline
  • reduces inflammation
  • It may improve lung function.
  • Wound healing
  • Improve the function of kidneys
  • Improved blood sugar
  • Helps with hematopoiesis after radiation

What are the Vitamin E Deficiency Symptoms?

*Extremely Rare* 

  • Loss of feeling in Arms
  • loss of sensation in Legs
  • Loss of body movement control
  • muscle weakness
  • Could cause anemia (in which red blood cells break)
  • Premature infants could have a severe disorder if deficient in Vit. E
  • Arrhythmia of the heart

Disease that may inhibit the absorption of Vitamin E

  • People with crohns 
  • Cycstic fibrosis
  • Abetalipoproteinemia (genetic disease) 
  • Ataxia (genetic disease) 
  • Celiac disease could stop absorption of vitamin E

How much Vitamin E should we have a day? 

*take care, as Vitamin E is fat-soluble. There may be a possibility of taking too much and having overdose symptoms* 

Overdose symptoms 

Always talk to your doctor and have him check your levels of the Vitamins you think you are deficient in, Especially Fat soluble ones.

  • Interfere with blood clotting 
  • Fatal bleeding. From lack of coagulation of blood
  • Hemorrhagic stroke
  • Diarrhea
  • Fatigue
  • Nausea
  • emotional disorder
  • Thyroid problems 
  • Thrombophlebitis ( inflammation of the wall of the vein with associated thrombosis.) 

Absorption and medication?

*take care if you are taking blood thinners (warfarin, aspirin, clopidogrel) 

  • Vitamin E interferes with the absorption of Antidepressants (NORPRAMIN) 
  • Antipsychotic medications (Thorazine) 
  • Vitamin E may protect against the side effects of AZT. 
  • Vitamin E may interfere with the body’s absorption of (Inderal) (beta-blocker)
    • Acebutolol
    • Atenolol
    • Bisoprolol
    • Carteolol
    • Metoprolol
    • Nadolol
    • Propranolol
  • These medications reduce how much Vitamin E is absorbed.
    • Cholestyramine (Questran, prevalite) 
    • Cholestipol (Colestid)
  • Talk to your doctor before taking vitamin E. If you take
    • Lovastatin
    • Simvastatin
    • Pravastatin
    • Atorvastatin
    • Fluvastatin
    • Rosuvastatin
  • Gemfibrozil – May reduce levels of vitamin E
  • Cyclosporine – Taking this may make Vitamin E and Cyclosporine less effective
  • Chemotherapy drugs- there are both thoughts from doctors that it may reduce the effectiveness of chemo drugs. Some say that it works better, so talk to your doctor first. 
  • Tamoxifen_ there is a study that says that it helps to make tamoxifen stronger. 
  • Alli – Stops the absorption of Vitamin E
  • Vitamin E may interact with
    • Nifedipine
    • Amlodipine
    • Nisoldipine

Where can we find Vitamin E?

Fruits high in vitamin E

  • Mamey Sapote
  • Avocado
  • Mango
  • Kiwi fruit
  • Blackberries
  • Black Currants
  • Cranberries
  • Olives

Oils high in vitamin E

  • Hazelnut oil
  • Sunflower oil 
  • Wheat Germ oil
  • Almond oil

Seeds high in vitamin E

  • Sunflower seeds
  • Almonds
  • Pine Nuts
  • Peanuts
  • Brazil Nuts

Vegetables high in vitamin E

  • Red sweet peppers
  • Turnip greens
  • Beet Greens
  • Butternut squash
  • Broccoli
  • Mustard greens
  • Asparagus
  • Lettuce
  • Artichokes
  • Leeks

Meats high in Vitamin E

  • Trout
  • Crab meat
  • Shrimp
  • Anchovy
  • Salmon
  • Chicken
  • Goose Meat
  • Rainbow trout
  • Abalone
  • Octopus

Any questions, Suggestions, Requests please don’t hesitate to contact. We love to hear from you. You and your families are why. we are here. We want for you what we want for our self. Your health is our passion!

Medicinal herbs hanging with green tea cup with a Lilly.. My thank you for your time and for asking you to share comments and spread the love.

Holistic Nutrition: B1

Mediterranean sea with rocks

Good Morning, Evening, and Afternoon. 1st I want to thank you for taking the time out to read my work! I hope that it is beneficial for you and your family. Its my passion for sharing what could help you and your health. How are you? I hope you are all doing well.

          Today we are talking about B1: (thiamin or thiamine). B1 is water-soluble, meaning your body takes what it needs, and excess is removed by urine. B1 is stored in the liver. Absorbed in the small intestine.

What is the benifiets of B1?

  • It helps our bodies convert carbs to glucose (fuel that keeps us going)
  • Helps to metabolize fats
  • Helps to metabolize protine
  • Helps with the nervous system
  • Helps with stress
  • Boosts immune system
  • Reduces the effects of sepsis
  • It could ease symptoms of depression.
  • It could help lower blood pressure
  • improves memory
  • It can help protect against a form of brain damage named Cerebellar Syndrome. 
  • It helps to prevent cataracts 
  • A potent antioxidant that 

How much daily Value?

Thanks, NIH

Signs that you are lacking B1?

  • Loss of appetite
  • Fatigue
  • Blurry vision
  • nerve damage
  • Tingling arms and legs
  • Rapid heartbeat
  • Nausea and vomiting
  • Delirium
  • Mental confusion
  • Coordination problems
  • Not able to think clearly
  • Hallucinations
  • Memory loss

Who is a greater probability of being deficient in B1?

  • Not eating a whole food diet. 
  • One who is having anorexia issues. (please reach out for help)
  • Alcohol
  • Prolonged diarrhea
  • Autoimmune Disease
  • Bactria growth in the small intestine.
  • Crohn’s Disease
  • Celiac
  • Tapeworms
  • Weightloss surgery
  • Surgeries that deal with intestines.

Do any medications inhibit the absorption or interfere?

  • metronidazole
  • ethanol
  • diuretics (amiloride)

What food is high in B1?

  • Meat
  • Fish
  • Beans 
  • Lentils
  • Green peas
  • Sunflower seeds
  • Yogurt
  • Potato 
  • Cauliflower
  • Oranges
  • Kale

Of course, some multivitamins have b1 in them .. Check the amount to see if it’s enough or maybe too much. Well, this is B1. I hope it was helpful.

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Holistic Nutrition: Vitamin D (Calciferol)

Holistic Nutrition: Vitamin D (Calciferol)

anonymous student using mobile while studying in park with laptop

Hello Good Morning, Evening, and Afternoon… How is life going for you? I hope you all have well mental, emotional, and physical health. Today is sunny and fresh. Today I would like to go in-depth about Vitamin D. 

What is Vitamin D?

The scientific name is calciferol. Fat-soluble .. Which means that it stores in the fat of your body. (another reason it’s essential to have some body fat and eat good healthy fats). Being fat-soluble also means you must be careful (if taking supplements or fortifying foods how much you are ingesting) as there could be an opportunity to overdose .. We will get into that. 

Quick note: Magnesium helps with the absorption of vitamin D

Why is Vitamin D important?

  • Helps with thyroid health
  • Important ins pregnancy health.
  • Immunity
  • Promotes gut health
  • Helps with cognitive performance
  • lowers the risk of diabetes
  • can boost mood
  • Lower blood pressure
  • Lower the risk of heart diseases

Signs of Depleted Vitamin D

  • Bone pain
  • Fatigue
  • Muscle weakness
  • Muscle aches
  • Muscle cramps
  • Frequent Illness (also infections)
  • Lack of wound health
  • Bone loss
  • Hair loss
  • Weight gain
  • Anxiety
  • Lack of hunger
  • Rickets
  • Psoriasis

Those who may have issues absorbing Vitamin D?

  • Crohn’s Disease
  • Celiac Disease
  • Women breastfeeding with poor nutritional health
  • older adults
  • People with higher Melanin could have issues absorbing enough vitamin d from the sun. 
  • Obesity as the vitamin D binds with the fat. Inhibiting the Vit.D going into the bloodstream. 
  • Stomach surgeries like (gastric bypass)
  • People with osteoporosis
  • Hyperthyroidism
  • People with
    • Sarcoidosis
    • Tuberculosis
    • Histoplasmosis
    • granulomatous disease (causing the cells always inflammation)
  • Those with Aids or Hiv – May have issues of the production of VitD and the body synthesizing the vitamin D

How much should we be taking 

** Because it is fat soluble, you should make sure your levels before and during taking supplements of vitamin D

Another excellent table from the NIH:

Overdose signs? What to look out for?

  • Nausea
  • Vomiting
  • Weakness
  • Frequent urination
  • Constipation
  • Diarrhea
  • Confusion
  • Depression
  • Psychosis
  • Kidney Injury
  • Heart Rhythm problems

Medication that can interfere with the absorption or interactions of Vitamin D

  • Aluminum (may increase levels of Aluminum)
  • Anticonvulsants
    • Phenobarbital
    • Phenytoin (increases the breakdown of Vitamin D and reduces calcium.)
  • Lipitor (may affect the way the body processes this drug)
  • Calcipotriene
    • Dovonex
    • Sorilux increases the risk of Hypercalcemia
  • Cholestyramine (prevalite) reduces the absorption of vitamin D.
  • Cytochrome (P-450 3A4, Cyp3a4) substrates Use Vitamine d cautiously if taking these. 
  • Digoxin could cause Hypercalcemia. Increase the risk of fatal heart problems
  • Diltiazem
    • Cardizem
    • Tiazac could cause Hypercalcemia which reduces the effect of the drug.
  • Orlistat (Xenical, Alli) taking these can reduce your from absorbing VitD.
  • Thiazide Diuretics increaed risk of Hypercalcemia
  • Steroids reduce calcium absorption and processing of vit D.
  • stimulant laxatives (long term) reduce vitD absorption
  • Verapamil may cause Hypercalcemia and lessen the effect of the drug.
  • Alcohol
  • mineral oil
  • Antirejection medications
  • Smoking

Where to find Vitamin D?

  • Foods high in vitamin D: 
  • Oily fish (salmon, herring, mackerel
  • Red meat
  • Liver
  • egg yolks
  • Cow’s milk (from grass feed, outside cows)

Fortified foods, milk, and cheese products. Unfortunately, Vegans will need to eat this food, but As I have said before, I do not suggest eating any fortified foods as they can contain other harmful things to your health. So take care and read the labels, and I highly recommend to vegan readers to sunbathe to get their Vitamin D and then consume Fortified food.

How long does to sunbathe?

Regular Sun Exposure 

  • 10-30 Min in the midday (12 o’clock) sunlight
  • Those blessed with higher levels of Melanin should sunbathe 30 min-1 an hour.
  • Children 10-15 min before applying sunscreen
  • Older adults 10 min. 
  • Don’t wash off afterward. Wait about an hour. Vitamin d sits on the surface of your skin. So we want to make sure you get the ultimate absorption.

I hope you enjoyed today’s blog. If you have any questions, or suggestions please don’t hesitate to contact us.

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Holistic Nutrition: Vitamin C, Why we need it

photo of pile of oranges

In the meantime, lets us talk about some more holistic nutrition. Today is Vitamin C. I am sure we have all heard about Vitamin c and bits and bobs of what it can do… but let us take a moment to break it down.

What is Vitamin C?

Vitamin C or L-ascorbic acid is water soluble. So your body takes what it needs and “leaves the rest” through your urine. 

What does Vitamin C do in the body?

  • It helps protect cells and keeps them healthy.
  • Maintain Healthy skin
  • Powerful antioxidant which could protect you from sickness.
  • It may relieve lower blood pressure.
  • May strengthen your heart. 
  • It may reduce Uric acid. 
  • It helps with the absorption of iron.
  • It helps to produce collagen (Which is essential for connective tissue.)
  • Helps to produce L-Creatin
  • It helps to produce some neurotransmitters.
  • Enhances wound healing
  • Lowers the risk of some cancers 

How much should we have? 

I found a nifty graft from the NIH
Daily Recommended allowance for Vitamin C

What are the signs of deficiency?

  • Bumpy skin (keratosis pilaris)
  • Bumpy “chicken skin” happens on the back of the upper arms, thighs, or buttocks due to a buildup of keratin protein inside the pore.
  • Corkscrewed curly body hair. (due to the protein not having enough vitamin c)
  • Spoon shape nails with red spots
  • Dry skin
  • easy bruised
  • swollen joints
  • slow healing
  • bleeding gums
  • Scurvy- (Scurvy causes general weakness, anemia, gum disease, and skin hemorrhages.) Scurvy has been around since the 1500 hundreds. 
  • Irritability
  • Anorexia
  • Anemia 

Why or how can you become deficient?

  • People with celiac.
  • People with Crohn’s
  • People (Which is not done anymore.) that have had a jejunal bypass
  • Not a nutrient-dense diet. (with fruits and vegetables)
  • Illness anorexia
  • Mental health -Depression (not eating or not eating well)
  • Older age. Due to absorption, there may be a lack of family support to ensure they eat well. 
  • Drinking and Drug use
  • Smokers (these chemicals can inhibit the absorption of vitamins)

Medications that interact inhibit absorption. 

  • Aluminum (could increase absorption of the aluminum) 
  • Chemotherapy ( might reduce the effect of chemotherapy drugs)
    • But also vitamin C has been shown to help with cancer too. 
  • Estrogen (oral contraceptives or hormone replacement may increase your estrogen levels.)
  • protease inhibitors (oral use of vitamin c may reduce the effects of antivirals) 
  • warfarin (Jantoven) High doses of Vitamin C may reduce response to the Anticoagulant)
  • Acetaminophen (high doses of Vit C may cause acetaminophen in your blood to rise)
  • Barbiturates- may lower the effect of vitamin C
    • Phenobarbital
    • Pentobarbital 
    • Secobarbital

Where to find Vitamin C?

  • Citrus fruit (lemons, oranges, Grapefruit, ect) 
  • Strawberries
  • Blackcurrant
  • Kakadu plums
  • Acerola Cherries
  • Rose hips
  • Guavas
  • Cantaloupe
  • Lychees

Vegetables that are high in Vitamin c? 

  • Peppers 
  • Chili peppers
  • Broccoli
  • Brussels sprouts
  • Potatoes
  • Parsley
  • Mustard spinach
  • Kale
My thankyou for your time and kindness in coming by and reading. It has hanging herbs and a tea cup

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