Vitamin A, D, E and iron supplements

TheNibbler

I'm a pescatatrian but have generally maintained a pretty balanced diet. Have been using that FitDay website (saw it recommended on boards) recently and it seems that despite eating eggs, oily fish, lots of different veg I'm still only getting about 40-70% of the RDA of Vit A, D, E and iron.

So I've been thinking about starting to take a supplement. Have avoided them in the past as I felt it would be better to get everything from my diet but can only spend so much time thinking about what I'm eating! I've heard that there can be a big difference between vitamins in terms of how good they are for you. Any recommendations? In case it makes a difference I'm based in the UK at the mo.

Thanks

El_Dangeroso

Cod liver oil is a good source of all those vitamins. Just make sure you buy a good quality, cold fermented oil as most commercial CLO has been heat treated and then has synthetic vitamin A replaced. Synthetic vitamin A was the kind that caused an increase in birth defects.

Alternatively, canned sardines are a good source of A, D and iron. Squeeze over a little lemon to increase the absorption of iron.

Avocados are good for vitamin E but you don't need so much E if you religiously avoid refined vegetable and seed oils (soybean, sunflower, corn oil).

TheNibbler

El_Dangeroso wrote: »

Cod liver oil is a good source of all those vitamins. Just make sure you buy a good quality, cold fermented oil as most commercial CLO has been heat treated and then has synthetic vitamin A replaced. Synthetic vitamin A was the kind that caused an increase in birth defects.

Are there any particular brands you would recommend? Thanks

El_Dangeroso

Green pastures blue ice fermented CLO. Get the oil, not the capsules as there's only a tiny amount in the capsules. It's pricey and you need to store it in the fridge but I've had mine for around 3 months now and it hasn't run out yet. Taste is horrible but that's a good way of making sure you don't overdose

Adelie

El_Dangeroso wrote: »

Green pastures blue ice fermented CLO. Get the oil, not the capsules as there's only a tiny amount in the capsules. It's pricey and you need to store it in the fridge but I've had mine for around 3 months now and it hasn't run out yet. Taste is horrible but that's a good way of making sure you don't overdose

Have you ever seen this in the health stores or is it necessary to order online? I wouldn't mind paying more to avoid the long walk out to the post depot to collect it.

El_Dangeroso

Adelie wrote: »

Have you ever seen this in the health stores or is it necessary to order online? I wouldn't mind paying more to avoid the long walk out to the post depot to collect it.

Only online AFAIK. I hate getting things in the post too, I'd often gladly pay more just to buy things in a shop.

rubadub

El_Dangeroso wrote: »

I hate getting things in the post too,

I get everything delivered to my workplace, so no collection needed, might not be possible for some though.

If you get enough sunlight then you will be making your own vitamin D, not at this time of year but even 10mins outside on your lunchbreak in the summer will do you good (with NO sunscreen).

I bought a UVB light which mimics sunlight and make the body produce vitamin D, in the long run it probably is cheaper than supps or creams.

On one site it was saying they have UVB lights in recreation rooms in some old folks homes to up vitamin D.

El_Dangeroso

rubadub wrote: »

I get everything delivered to my workplace, so no collection needed, might not be possible for some though.

I do too, but tbh I look like enough of a weirdo to my colleagues as it is!

Tempted to order a UVB light, seems slightly more natural than downing a capsule. Tell me, have you ever had your blood levels tested? I wonder is it strong enough to maintain adequate levels throughout winter?

rubadub

El_Dangeroso wrote: »

Tell me, have you ever had your blood levels tested? I wonder is it strong enough to maintain adequate levels throughout winter?

I never had them tested, I saw some studies done with readings and there was a definite increase. I imagine it would be strong enough for winter, it just depends on how often & how long you use it. Mine is only a small bulb intended for small areas like the scalp, so I have to shine it in 6 areas (3 each side) to really hit it all, about 12mins in total max, if it was a full on sunbed it might take 30seconds to get the same resultant dose of vitamin D, but I do think localised treatment is necessary in my case.

I was asking on a psoriasis forum would people not be better off treated non-effected areas too, to bump up vitamin D all over, but I got no response.

I heard others making sunbeds into psoriasis ones, I was thinking of getting a small unit and getting the bulbs myself. I have seen philips facial tanners going cheap enough. Some of the prices are ridiculous just because they tag on the "medical" marketing to it.

metamorphosis

How much, out of curiosity, would you be looking at at setting up a UVB light for yourself, even a small one where you could target the main areas?

rubadub

ULstudent wrote: »

How much, out of curiosity, would you be looking at at setting up a UVB light for yourself, even a small one where you could target the main areas?

I got the 9W bulb for €50 from the UK and built my own, I happened to have a suitable ballast & holder. They use UVB for reptiles but it is a broadband width so is not the same, but I imagine you could find a small cheap unit intended for pets which would take that bulb. Like I said before they just put stupid prices on them due to the "medical" tag, e.g. some units using the exact same bulb as mine are about $800 as they have basic timers etc built in.

This is the one I was thinking of getting, £163 (it shows cheaper below as in the UK you do get tax relief)
http://www.androv-medical.com/product/90/dermfix-900-inc-v-a-t-/3024f21423ebd551a08916cf35d339e5

I have seen them selling on buyandsell before, the most popular is called the dermalight, they are £200 on amazon, the price is far too high TBH, the bulbs are expensive to build but they run on very basic electronics/electrics.

This one with 6x9W bulbs is £1,339.00 -I think I'm in the wrong business, I could get 6 bulbs for probably €250 and the ballasts for ~€20-50...
http://www.amazon.co.uk/Dermalight-500-UVB-311-psoriasis/dp/B000Z24U36/ref=sr_1_2?ie=UTF8&qid=1288874900&sr=8-2

It would be time consuming using a small one for vitamin D, I am not sure how long you would have to use it to get full effect. I will have a look at the bigger bulbs to be used in a small sunbathing unit.

There is a cancer risk with UVB light, though from studies I read it is not seen as an issue and the anti-cancer benefits from the Vitamin D would probably outweigh any risk. It would age your skin more so they say to block the face. The idea of the narrowband UVB is that they only expose you to a particular wavelength which is optimal, rather than blasting you with lots of light with wavelengths that are of little benefit. By doing this you can treat yourself for far less time and be of much less risk than if you were to say sunbathe for the required time to get the same effect. You should really talk to your doctor if considering getting one, in the US you cannot even buy a spare bulb without a prescription.

Here is a study on winter vitamin D & lights http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2133.2010.09629.x/abstract