Vitamin D

Hi,

This is certainly not a stupid question. You are obviously thinking very responsibly about your diet.

I have googled vitaminD and sunblock and found a lot of information. One site said that if you use a sunblock over SPF8 you will also block the production of vitamin D!! Bad news when you need to use a much higher factor.

However, I also found this article by the National Osteoporosis Society where there is a good paragraph about vitamin D and sunblock which should put your mind at rest.

[DLMURL] http://www.bhps.org.uk/falls/documents/VitaminD.pdf [/DLMURL]

Hope this helps,

Maggie xx

You also have to consider vit B12 which can only be found in animal products. You will have to supplement this.

Vitamin D is needed in such small quantities that usually what you expose to daylight is enough.

Do you know (correct me if you do) that you have to consider the essential amino acids (EAA's) as grains tend to lack the EAA lysine, legumes and nuts are lacking in methionine.

If the vegan person combines grains and legumes in a meal they will have adequate amounts of both. By ensuring a varied intake of nuts, seeds, legumes and grains insufficiency should not be an issue.

Patchouli

vegan sources of vit D: Fortified cereals, soya milk, ,margarine (vegan) as well as sunshine of course.

Vegan sources of Vit B12: Soya milk and soya products, cereals,vegan margarine, yeast extract ie: marmite.

I dont take any extra vitamins as I eat a balanced vegan diet. If you eat a variety of vegan food which includes loads of veg/fruit you will be fine.

Non vegans and some vegans think they need extra suppliments, but you dont if you eat sensibly.

I buy Yeast flakes and add to soups, casseroles etc,. I also smear marmite thinly on toast or on top of a vegan mince shephards pie.

My blood profile is normal and I look healthy.

Log onto (think thats right!). You can buy a wall chart with every vegan food item and its nutritional value.

Join the vegan society, they are excellent and have an advice line as well as regular magazine. They have a youth side as well.

You also have to consider vit B12 which can only be found in animal products. You will have to supplement this.

Do you know (correct me if you do) that you have to consider the essential amino acids (EAA's) as grains tend to lack the EAA lysine, legumes and nuts are lacking in methionine.
Patchouli

i know about b12 and have bought supplements, but i did not know about amino acids - thank you, i will look into that 🙂

Non vegans and some vegans think they need extra suppliments, but you dont if you eat sensibly.

I thought the B12 we get from plants is not as good as the one from animal products - something lacking - i read it somewhere can't remember now....

My blood profile is normal and I look healthy.

how do you know, is there anywhere you can go to get it checked?

When I was diagnosed with Seasonal Affected Disorder my gp had my blood profile done and it showed a very healthy haemaglobin (HB) of 13.5mmol.

I had a normal blood profile and the GP was impressed as I was a vegan and said I must be eating the right stuff. (she is veggie btw)

The simple fact of all that is that I dont take suppliments and have satisfactory dietary Vit B12.

As you become more experianced in finding vegan food you become more aware of nutritional value of what you eat.

Find out if there is a local veggie/vegan group you can join. They will help and advise.

Yes, Vitamin D3, from sunlight, is the most active form.

You absorb it through your skin. From my own research, you only need to spend fifteen minutes 3 times a week outside to get enough vitamin D.

You don't have to roast in the sun or anything.

Hope this helps.

Vitamin D deficiency creates a deficient deposition of hydroxyapatite in the bones.Insufficient sunlight can create vitamin D deficiency by preventing the conversion of 7-dehydrocholesterol to cholecalciferol.
Vitamin D taken in excess can cause pathological changes in the body. Signs of vitamin D toxicity include excessive calcification of bone, kidney stones, calcification of soft tissue, headaches, weakness, nausea, vomiting, constipation, polyuria, and polydipsia.

Oh dear - I didn't know that, thanks, will look into it.

But I read somewhere that taking vitamin D supplements is the best preventative measure against breast cancer.
That and not drinking even a small glass of alcohol every day. (Every other day is fine - but every day, even just 1 glass, hugely increases breast cancer risk. I've been drinking a glass of red wine for decades - help! -so am now taking Vit D extra.)

Can anyone confirm any of this, or correct me if I've got it wrong?

Hi Starshower,

We're currently discussing Vitamin D over on this other thread...

As for how much alcohol you can drink and the risks of breast cancer I think it's fair to say that the "experts" don't have a clue. Several months back they said that a glass of red wine each day was likely to help prevent cancer and more recently they say that you shouldn't drink any at all. I don't think any of their research can come to a reasonable conclusion and they are constantly contradicting themselves. Just be sensible in your diet is what I say. 😉

There does appear to be some risks to high levels of Vitamin D which you can see detailed on Wikipedia (see the links on the other thread), but likewise there are risks to low levels of vitamin D too.

Love and Reiki Hugs

You also have to consider vit B12 which can only be found in animal products. You will have to supplement this.

Vitamin D is needed in such small quantities that usually what you expose to daylight is enough.

Do you know (correct me if you do) that you have to consider the essential amino acids (EAA's) as grains tend to lack the EAA lysine, legumes and nuts are lacking in methionine.

If the vegan person combines grains and legumes in a meal they will have adequate amounts of both. By ensuring a varied intake of nuts, seeds, legumes and grains insufficiency should not be an issue.

Patchouli

Blue green algae AFA are a good source of vit. B12. I take these algae and feel very healthy. They also contain a lot of other vitamins, minerals and amino acids

Hmm vitamin D is very important. If we are facing the deficiency of Vitamin D. It can be the cause of deficient deposition of hydroxyapatite in the bones. Proper vagan diets contains proper vitamins.

After being diagnosed with depression last year, my doctor prescribed Vit D (as this was in about october time) and i worked indoors a lot therefore didn't get much sunlight.

He said that VitD can help improve emotional states into positive ones. And that Vit D, (the sun) really does help to improve moods. So there may actually be such thing as the 'winter blues' as there isn't a lot of sun during winter. Obviously.
So if anyone suffers from the 'Winter Blues,' perhaps consider taking Vit D tablets over the winter period to help. 😀

After being diagnosed with depression last year, my doctor prescribed Vit D (as this was in about october time) and i worked indoors a lot therefore didn't get much sunlight.

He said that VitD can help improve emotional states into positive ones. And that Vit D, (the sun) really does help to improve moods. So there may actually be such thing as the 'winter blues' as there isn't a lot of sun during winter. Obviously.
So if anyone suffers from the 'Winter Blues,' perhaps consider taking Vit D tablets over the winter period to help. 😀

the evidence for Vitamin D and depression is growing....but if you think you would benefit please go and see your GP. Unless you have low levels taking Vitamin D can be dangerous. Vitamins are not without risks.The products you can buy contain a low maintenance dose. For treatment you need a higher dose that only a GP can prescribe.