Nutrition. Vitamins. You.
Opportunistic Infections Dr. Claire Arcidiacono, ND What do we mean by the phrase opportunistic infections? Well it is exactly what it sounds like, it is an infection that takes the opportunity to grow when your immune system is compromised. Some types of cancer and …
Protein Powders Dr. Claire Arcidiacono, ND Invite health has a number of different type of protein powders. These include a whey based protein, a plant based protein and even a weight management powder that can help improve our overall nutrition. That being said why is …
Methyl-B
Dr. Claire Arcidiacono, ND
Most people have heard that it can improve your health if you take a B complex. You may even have heard the term “methylation”. But do you know what that term means? Why does it even matter? This blog will answer those questions and more! Basically when you methylate a vitamin you are either adding or taking off a methyl group. When this process is done to the B vitamins it “activates” them. When you take a methylated B complex it is already activated, however when you take an unmethylated B complex the body must perform the methylation process itself. (1) To sum things up Methyl- B complex is an activated or turned on complex whereas an unmethylated B complex is a form that has to be “turned on” by the body.
Now I bet your thinking but why does this even matter? One reason why it matters is that it affects the speed at which the B complex goes to work. A methylated B complex will go to work immediately. This is because it’s already turned on. When you take unmethylated B complex you have to turn them on if you will. This takes time hence increasing the amount of time it takes to see affects. There is also a part of the population who have a gene variation called MTHFR. (1) This variation can make it difficult to activate or methylate our vitamins. For example having MTHFR can make methylation of folic acid and B12 difficult if not impossible. (2, 3) Thus for anyone with the MTHFR it is important to take the methyl form of B vitamins. However, even those without the mutation benefit from a methyl B since as I have said it works right away because it is already in the active form.
Now if you compare the vitamins in our Methyl- B you will notice some say methyl and some don’t. That is because some need to be methylated while the others don’t need to be but are included because they are important in the methylation process. (4) This is also why you may notice that there are some B vitamins in the B 100 complex that aren’t in the Methyl- B. The B 100 complex has all the B vitamins whereas the Methyl- B formula concentrates on those that must be activated or are important in the methylation process. Another difference you may notice is the amount of each B vitamin. Because the Methyl- B vitamins are easier for the body to use you often get the benefits at a lower dose. (1) So to answer your question no you don’t need to take multiple pills to get any benefit! If you’re confused which B complex is right for you I suggest speaking to an Invite nutritionist?
What exactly are B vitamins helpful for? Well B vitamins are important for our red blood cells, energy, and nerve and muscle health (including our heart). B vitamins are also important for our vision and eye health. Our brain also requires B vitamins to work optimally. B vitamins also impact both our appetite and digestion. Lastly B vitamins play a role in our hormones and even cholesterol health. For those that are pregnant or nursing B vitamins are important for the baby’s brain development as well as reduce the risk of certain birth defects. B vitamins can also help maintain energy, reduce nausea and even decrease the risk of preeclampsia in those who are pregnant. (5)
As you can see the B vitamins can help with many aspects of our health. Feel free to talk to an Invite nutritionist for more information. Our next topic will be dealing with weight loss during cancer treatments.
Sources:
Neuropathy Dr. Claire Arcidiacono, ND Neuropathy is usually something that most people associate with diabetes. This is an accurate connection because one of the most common causes of neuropathy is diabetes. But did you know that neuropathy can also occur after cancer treatments? To …
Cerebral Care Dr. Claire Arcidiacono, ND I wanted to take the time to talk about one of my favorite formulas for our memory and brain health. This formula is called Cerebral Care. But what is it about this formula that I like so much? …
THE MEDITERRANEAN DIET~ THE FOOD AND SUPPLEMENTS
By: Allie Might, FMC, INHC, ATT
The Mediterranean Diet is often thought of as one of the best ways of eating. This is a great example of how a well-balanced diet, combined with complimentary supplements, can set the stage for a healthy lifestyle. But what do we really know about this incredible diet?
In its simplest form, the Mediterranean Diet is a whole food way of eating. This means you eat real, unprocessed foods. It is a diet that it rich in fruits (all kinds), vegetables (greens, tomatoes, cucumbers and everything in between), whole grains (like quinoa), beans and legumes (like lentils, peas, chickpeas). Including, in moderation, into your meal plans should also be low-fat dairy (think yogurt and feta), a variety of fish and poultry, nuts and healthy fats (look for olive oil and avocado).
So what are the benefits of following a Mediterranean Diet? Well, it has been studied and is recommended by such acclaimed establishments such as Harvard Medical School, The Mayo Clinic and The American Heart Association. This plan has been shown to help lower the risk of such issues as diabetes, heart disease, Alzheimer’s, some cancers and arthritis, just to name a few. This is in part because of the elimination of chemicals and processed products, and consuming whole, nutritious foods.
SAMPLE MENU:
Breakfast~ Whole grain bread topped with smashed avocado, tomato slices, olive oil and sea salt and fresh pepper to taste
Lunch~ Watermelon salad (see recipe)
Snack~ Strawberries or pepper slices (mixture of the colors-red, yellow, orange and green) with yogurt dip (see recipe)
Dinner~ Grilled Salmon served over spinach and quinoa
WATERMELON SALAD:
2 cups arugula
1 cup watermelon (cut into bite-sized pieces)
1 cup cucumber (cut into bite-sized pieces)
1/2 cup low-fat feta cheese
1/4 cup raw walnuts
Drizzle with extra virgin olive oil, lime zest, and a pinch of sea salt. Mix up and enjoy!
YOGURT DIP:
3/4 cup low-fat plain Greek yogurt
1 scoop Greens Hx, Purples Hx, Oranges Hx or Reds Hx
Mix until well combined and enjoy with fruit or veggie sticks.
Bonus: If you add some water and a pinch of sea salt it makes a great dressing for salads or poultry.
Greens Hx is a great compliment to this diet as it is packed full of greens, vegetables and some fruits. As many people have difficulty getting enough leafy greens and vegetables in their daily diet, this is a good option to incorporate as you are working on shifting from little to no vegetables to a minimum of five cups a day can make that transition easier. It also helps to supplement nutrients and even extra probiotics to support the digestive system.
Fish Oil is a main staple as a supplement for most people. It supplies Eicosapentaeonic Acid (EPA) and Docosahexaeonic Acid (DHA) to help support healthy heart and brain functions. While the Mediterranean Diet recommends fish multiple times a week, making sure we are getting a daily fish oil can offer benefits each day for optimal wellness.
Oranges Hx, Purples Hx or Reds Hx help to supply the benefits of fruits. While fruit is a staple of the Mediterranean Diet, not everyone can tolerate a variety of fruit, such as diabetics and pre-diabetics. This is a something to add to a daily regimen for added nutrients, picky fruit eaters (like me!) and even safe for those that need to monitor their blood sugar. Depending on one’s personal needs, one of these powders or a combination can be added to a glass of water of plain yogurt for a yummy daily treat.
Whether you are a carnivore or a vegan, the benefits of the Mediterranean can set you up for some positive health changes.
www.health.harvard.edu/staying-healthy/guide-to-the-mediterranean-diet
diet.mayoclinic.org/us/blog/2022/why-is-the-mediterranean-diet-so-good-for-you/
www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet
www.webmd.com/diet/health-benefits-fish-oil
