| The health and medical communities have long | | | | Because Vitamin B-12 is difficult for the stomach |
| acknowledged the benefits of a daily multi-vitamin, | | | | to absorb, I recommend taking it sublingually (as a |
| particularly for those over the age of 50. Even | | | | lozenge, or as drops under the tongue) so that it |
| Medicare has noted decreased costs in caring for | | | | can be absorbed through the mouth. A reasonable |
| patients who take daily multi-vitamins. | | | | daily dose for Vitamin B-12 is 500-1000 |
| As we grow older, the absorption and digestion of | | | | micrograms (not milligrams). Vitamin B-12 is water |
| proteins and minerals becomes more difficult | | | | soluble, so it is extremely unlikely that you will |
| leading to a variety of ailments such as | | | | overdose on this vitamin. |
| osteoporosis, fatigue, and chronic illness. We can | | | | Magnesium: Magnesium is often overlooked and is |
| go a long way towards addressing these concerns | | | | essential to your cellular health. Eat lots of fruits |
| by seeking out a few basic nutrients and | | | | and vegetables! Kelp provides a rich source of |
| nutritional supplements. | | | | Magnesium. Look for a supplemental green drink |
| Five that are essential for anyone over 50 include | | | | that contains seaweed, especially kelp, at your |
| betaine hydrochloride, B-12, magnesium, Vitamin | | | | local health food store. |
| D, and adequate protein. | | | | If you are taking calcium, then you need to take |
| Betaine Hydrochloride: Our bodies digest foods | | | | magnesium, because calcium competes with |
| less efficiently as we age, yet nutrients from our | | | | magnesium in the body. Your dose of magnesium |
| foods are a critical component to good health. | | | | should be at least as much as your calcium dose. |
| Reasons for poor absorption include the side | | | | Magnesium malate, glycinate or citrate are more |
| affects of acid blocking medications such as | | | | absorbable than magnesium oxide. A reasonable |
| Prilosec and Prevacid. Another reason for poor | | | | dose is 100-300 mg 2x per day. |
| absorption is that older people often do not | | | | Vitamin D: Vitamin D is another essential nutritional |
| secrete enough stomach acid in their | | | | supplement. Not only is Vitamin D critical for bone |
| gastrointestinal tract. | | | | health, but women who have optimal levels of |
| Stomach acid is required for absorption. Ironically, | | | | Vitamin D have approximately 50% decreased |
| many people take medications such as Prilosec | | | | chance of breast cancer. Studies have shown that |
| for reducing stomach acid, but in reality, stomach | | | | most of the population living north of San |
| acid declines as we age. People think they have | | | | Francisco is Vitamin D deficient. |
| stomach acid problems, because their stomach | | | | Taking 2000 IU's of Vitamin D 3 per day is a |
| acid backs up in the esophagus due to poor | | | | reasonable dose particularly in winter. Vitamin D |
| digestion caused by a lack of stomach acid! | | | | toxicity has been a concern because it is a fat |
| In my practice, I have seen patients clear their | | | | soluble vitamin. However in reality, Vitamin D |
| perceived stomach acid problems by taking | | | | toxicity is extremely rare. No cases have been |
| betaine hydrochloride, and stopping their intake of | | | | documented of Vitamin D toxicity from a daily |
| acid blocking medications. This may seem | | | | dosage of 2000 IU's. |
| paradoxical but the key is to do everything | | | | Alternatively, you may take cod liver oil daily. Be |
| possible to improve your digestive function, and | | | | sure to find quality oil free of toxins. Highly |
| adding stomach acid (betaine hydrochloride) is a | | | | recommended brands are Carlsons and Nordic |
| very good place to start. | | | | Naturals Cod Liver Oil. |
| Betaine hydrochloride can support digestion when | | | | Protein: The final component for basic nutritional |
| taken with meals. A betaine hydrochloride | | | | health is simply to include adequate protein in your |
| supplement can be purchased at health food | | | | diet. Choose foods that are rich in high-quality |
| stores and may be taken in conjunction with | | | | protein, such as organic eggs, free-range chicken |
| digestive enzymes, such as pancreatic enzymes | | | | and lamb, and ocean wild-caught fish. |
| or vegetable enzymes. If you develop warmth or | | | | Protein deficiency can cause muscle mass to |
| burning in your upper abdomen, then your dose is | | | | decrease. Also, our brains need protein because |
| too high. | | | | the neurotransmitters in our brains are made out |
| Vitamin B-12: Insufficient Vitamin B-12 levels can | | | | of the amino acids from protein. Nuts and |
| lead to fatigue, brain fog, and a higher risk of | | | | legumes contain protein as well, but are not as |
| heart disease. Vitamin B-12 is particularly hard to | | | | concentrated as the protein found in meat and |
| absorb as we age, because we lack the | | | | animal products. |
| biochemical called intrinsic factor. | | | | |