Health & Nutrition: Vitamin D Deficiency

Vitamin D deficiencies are at the highest levels ever. The advent of sun avoidance, religious applications of sunscreen, coupled with the seemingly increasing cloudy days all year around (at least in my area) has aided the steady climb to epidemic proportions. 

Vitamin D is essential for strong bones because it helps the body use calcium from the diet. Research is revealing the importance of vitamin D in protecting against a host of health problems. Symptoms of bone pain and muscle weakness can mean you have a vitamin D deficiency. However, for many people, the symptoms are subtle or non existent.  The most accurate way to measure how much vitamin D is in your body is the 25-hydroxy vitamin D blood test. 

While having my routine annual physical blood work done in July, I discovered I was pretty D deficient and started taking a supplement. I've gone from 18 nanograms/milliliter to 37.4 nanograms/milliliter to date.  

It is noted that you should be in the 50 nanograms/milliliter to 80 nanograms/milliliter range for optimal benefits, so it is my goal to get into that range. 

I am currently taking 5,000 IU of Nature's Plus Vitamin D3. I started out with a chewable version that tastes a bit like smarties called MegaFood Vitamin D3 2000 IU Tablets. I took two of those a day.  I like the Nature's Plus better because it's a little bigger than a tic tac and it has more IU's in it. 
I've been told Garden of Life Vitamin Code RAW D3 5000 IU 60 Capsules is a good brand to try as well. I ordered a bottle and will start those when I finish the bottle of Nature's Plus.

Every tissue in the body, including the brain, heart, muscles and immune system, has receptors for vitamin D, meaning that this nutrient is needed at proper levels for these tissues to function well.  

Definitely get your levels checked and take steps to make sure you are at levels to reap the benefits and be at your best.

Top picks for healthy hair growth!

I am definitely pro-supplements and vitamins and they have made a huge difference in the quality and quanity of my hair when I take them.  Check out the list below for benefits of taking the right ones!


Note: Check with your doctor before starting a vitamin and mineral program, especially if you have health concerns, are pregnant or lactating.

Calcium
Essential for healthy hair growth. Dairy, tofu, fish, nuts, brewer's yeast, beans, lentils and sesame seeds. Up to 1,500 mg Too much calcium can inhibit the absorption of zinc and iron. An acid found in chocolate can inhibit calcium absorption.
Chromium
Prevents hair loss. Brewer's yeast, liver, beef and whole wheat bread. Up to 120 mg People who are allergic to yeast should not take chromium supplements. Chromium can help prevent hyperglycemia and hypoglycemia, both of which can cause hair loss.
Copper
Helps prevent hair loss as well as defects in hair color and structure. Shellfish, liver, green vegetables, whole grains, eggs, chicken and beans. Up to 3 mg High levels can lead to dry hair, hair loss and sever health problems. Sugar can inhibit copper absorption.
Iodine
 Helps regulate thyroid hormones and prevents dry hair and hair loss. Fish, seaweed, kelp, iodized salt, garlic. 150 mcg None Iodine deficiencies can lead to hypothyroidism or "over active thyroid."
Iron
Prevents anemia and hair loss. Liver, eggs, fish, chicken, whole grains, green vegetables and dried fruits. 15 mg Too much can lead to malfunctions of the liver and spleen. Vitamin C helps the body absorb iron.
Magnesium
Works with calcium to promote healthy hair growth. Green vegetables, wheat germ, whole grains, nuts, soy beans, chickpeas and fish. 280 mg None 70% of Magnesium is in our bones.
Manganese
Prevents slow hair growth. Whole grain cereals, eggs, avocados, nuts, seeds, beans, peas, fish, meat and chicken. 3-9 mg None One symptom of Manganese deficiency is the reddening of hair.
Potassium
Regulates circulation and promotes healthy hair growth. Avocados, bananas, lima beans, brown rice, dates, figs, dried fruit, garlic, nuts, potatoes, raisins, yams and yogurt. 3,500 mg None Works with sodium to control the body's water balance.
Selenium
Keeps skin and scalp supple and elastic. Brewer's yeast, meat, fish, grains, tuna and broccoli. 55 mcg An excess of Selenium can be toxic, leading to the loss of hair, nails and teeth. Selenium works closely with vitamin E.
Silica
Strengthens hair and prevents hair loss. Seafood, rice, soybeans, green vegetables. 300 mg None A cup of Horsetail Tea is an excellent source of Silica.
Sulfur (methyl-sulfonyl-methane or MSM)
Sulfur is a main component to hair's structure. Onions, garlic, eggs, asparagus, meat, fish and dairy products. 1-3 g None A diet with adequate protein also contains adequate sulfur.
Zinc
Prevents hair loss. Spinach, sunflower seeds, mushrooms, whole grains, red meat and brewer's yeast. 12 mg Too much can interfere with iron absorption. Zinc and Vitamin A work together. A deficiency in either can lead to dry hair and oily skin.

This is what is in my current roster:
Alta Health Products - Herbal Organic Silica with Bioflavinoids
Megafood One Daily
GNC Evening Primrose Oil 1300
GNC Fish Oil with GLA 300mg Omega 3's 3xday
GNC Aloe Vera Gel 200:1
Solgar Chelated Zinc
GNC Chewable C 500 with Rosehips

Comparison & Length Check

I think these two photos speak volumes about what getting off the creamy crack, taking care of yourself and your hair can accomplish in 6 months.  The first photo was taken 4/18/2009 and the second today, 10/28/2009.  It doesn't even look like the same head of hair, does it?  And on 6/20/2009 I got the relaxed ends you still see in the 4/18/2009 photo cut off at Devachan in NYC.  It was pretty short and I still got amazing growth and thickness just since June!!  I attribute healthy eating, my supplements and incorporating henna and other herb/rinses to my treatments.  I also quit shampoo!! I only wash with conditioner and do a very seldom melted, watered down, all natural/vegan shampoo bar wash.  I deep condish at least once a week but now in the winter I've stepped it up to twice a week and it has helped keep the dryness at bay.  I'll be posting the comparison and length checks quarterly and am excited to see what 2010 will bring!

Health & Nutrition: Hemp Maca E3Live® Protein Powder™

I purchased this powder a couple of months back and just this past few weeks have gotten into a routine of incorporating daily and it definitely has increased my energy, focus and fills you up, too!  Plus all these yummy ingredients are all good for the hair health and growth!  Hemp Maca E3Live® Protein Powder™ is a high quality raw vegetarian protein that is high in fibre with excellent amino acid structure and is gluten-, GMO-, and cholesterol free. In addition to the nutrients above Hemp Maca E3Live® Protein Powder™ contains numerous trace minerals, all contained in just 120 calories, with the same carbohydrates as 3 oz of raw grapefruit. I usually will toss in whatever I have in the way of fruit (banana, strawberries, pears, apples) with two scoops powder with half carrot juice or green juice/half water to fill up the blending container.  I bought this the Personal Blender PB-200 Blender and Grinder, and so far I am happy with the blending power and performance of it.

Contains:
•Hemp seeds are rich in protein, fiber and amino acids

•E3Live (blue-green micro-algae Aphanizomenon flos-aquae (AFA) is an edible freshwater plant) helps you maintain your weight

•Maca known as a superfood provides your body with essential amounts of minerals, vitamins, natural sterols, fatty acids amino acids and important alkaloids.