Vital Trio: Top 3 Supplements for Health and Wellness

March is National Nutrition Month. It's a perfect time to dive into the world of Functional Medicine and explore how it can supercharge your health, especially through targeted supplementation of vitamin B12, iron, and vitamin D. First, let's talk about why so many people have deficiencies in these key nutrients.
 
Vitamin B12 is mainly found in animal products, so if you're a vegetarian or vegan, you might not be getting enough. Plus, as we age, our bodies can have a harder time absorbing B12 from food, leading to deficiency. Vitamin B12 is essential for nerve function, red blood cell production, and DNA synthesis. Deficiency in vitamin B12 can lead to fatigue, weakness, and neurological problems.

Iron deficiency is also common, especially among women with heavy periods or those who don't eat enough iron-rich foods like red meat, poultry, or beans. Iron absorption can also be affected by certain medications or digestive conditions. Iron is crucial for the formation of hemoglobin, which carries oxygen in the blood. Iron deficiency can lead to anemia, characterized by fatigue, weakness, and pale skin.

​And let's not forget about vitamin D, often called the "sunshine vitamin." Many of us don't get enough sun exposure, especially during the winter months or if we live in areas with limited sunlight. This can lead to a deficiency in vitamin D, which is crucial for bone health, immune function, and mood regulation.
 
That is “why” you need to pay attention to the nutritional gaps in your food consumption, but let’s look at “what” you can do about it and “how” you can become healthier.
 
Functional Medicine takes a holistic approach to health, focusing on finding the root causes of health issues rather than just treating symptoms. This approach considers factors like genetics, environment, and lifestyle, which can all impact our nutrient levels.

How to increase your intake of vitamin B12, iron, and vitamin D // Add the following foods to your diet:

Vitamin B12: Found primarily in animal products, so include more of these in your diet if you're looking to increase your B12 intake:

• Fish (salmon, trout, tuna) choose fresh or frozen wild-caught varieties
• Meat (beef, lamb, liver)
• Poultry (chicken, turkey)
• Dairy products (milk, cheese, yogurt)
• Eggs

Vitamin D: While it's challenging to get enough vitamin D from food alone, you can include these sources in your diet to boost your intake:

• Fatty fish (salmon, mackerel, sardines)
• Egg yolks

And getting daily sunlight exposure can help your body produce vitamin D naturally.

Iron: Iron is found in both animal and plant-based foods, but the type of iron (heme vs. non-heme) and its absorption rate differ. To increase your iron intake, include these foods in your diet:

• Heme iron (more easily absorbed):
• Beef, lamb, pork
• Poultry (chicken, turkey)
• Fish (salmon, tuna)
• Non-heme iron (found in plant-based foods):
• Beans and lentils
• Tofu and tempeh
• Spinach and other leafy greens
• Quinoa

So, this National Nutrition Month, consider incorporating Functional Medicine and a balanced diet rich in whole foods into your health routine. At Flourish we use advanced testing to assess your nutrient status and offer recommendations to optimize your health through targeted supplementation. Professional grade supplements are available at the clinic, or you may order them from our online store.