On the latest episode of Vegan101, we’ll go over getting the proper amounts of B-vitamins on the vegan diet.

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Thiamin (or thiamine), also known as vitamin B-1, is a water-soluble vitamin that tissues in the body need to function properly. It was the first B vitamin that scientists discovered, so they appropriately named it vitamin B-1. Similar to other B vitamins, thiamine helps the body convert food into energy. It also plays a role in energy metabolism and, as a result, development, growth, and cell function. 

How Much Thiamin Do You Need Every Day?

According to registered dietitians, the recommended daily allowance (RDA) of thiamin is different for men and women. Men who are ages 19 and older should consume 1.2 milligrams (mg) of thiamin per day. Women in that same age bracket should aim for 1.1 mg of thiamin per day; however, lactating or pregnant women need slightly more at 1.4 mg per day. 

There are select populations at greater risk of thiamin deficiency than others. For example, people with HIV or AIDS, elderly people, diabetics, and people who chronically consume alcohol have a higher risk. Long-term thiamin deficiency can increase the risk of Wernicke-Korsakoff syndrome, which can be life-threatening. People undergoing dialysis for kidneys or taking loop diuretics are also at risk of thiamin deficiency. 

Fortunately, thiamin deficiency is fairly uncommon in most of the developed world. It’s quite rare in adults, but it can happen. Should you need to increase thiamin levels, focus on the following foods. 

Sunflower Seeds

A mere one ounce of roasted sunflower seeds supplies the body with 35% of the RDA of thiamine. Sunflower seeds also provide niacin, healthy fats, and vitamin E, which is an important antioxidant. When you choose sunflower seeds, opt for the unsalted varieties to keep sodium intake down.

Black Beans

There are numerous reasons to keep black beans as a staple in your pantry. For starters, they are rich in plant-based protein, magnesium, iron, and fiber. Additionally, one cup of cooked black beans offers 35% of the RDA of thiamin, so don’t avoid these versatile, nutritional powerhouses. 

Flax Seeds

The mighty fiber superstars are here! Flax seeds are some of the richest sources of fiber and plant-based omega-3 fatty acids, and one ounce provides 39% of the RDA of thiamin. When purchasing flax seeds, it’s best to buy ground flax seeds, because it’s easier for the body to digest them compared to whole flax seeds. You can add ground flax seeds to muffin recipes, oatmeal, energy bites, or smoothies. 

Navy Beans

The average American only consumes 15 grams of fiber per day or less, which is below the RDA. Adult men should consume 38 grams of fiber and adult women should consume 25 grams per day. One cup of cooked navy beans offers 19 grams of fiber, but it also brings 36% of the RDA of thiamin to the table. 

Acorn Squash

Acorn squash is primarily available during the fall and winter months and it’s rich in a variety of antioxidants. It has a vibrant color and sweet flavor that pairs well with assertive spices. In addition to the antioxidants and impressive fiber content, it also contains a lot of thiamin, with one cup offering 29% of the RDA.

Asparagus

Looking to increase thiamin intake while simultaneously beating belly bloat? Look no further than asparagus spears. One cup of cooked asparagus will get you 24% of the RDA of thiamin and a hefty amount of asparagine, which is what colors asparagus green. Asparagine also acts as a natural diuretic, which may potentially reduce water retention. 

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There are many people who spend lots of time nourishing the hair and scalp with a multitude of hair care products. While a healthy scalp can help hair follicles thrive, the health of your hair starts before that. If you want to have luscious locks that are commercial worthy, you have to pay attention to what you feed the body. That’s right, there are specific nutrients that encourage healthier hair, which we’ll discuss in this article. 

There is little evidence that suggests that individual hair vitamins can make hair grow faster or thicker. However, being deficient in certain nutrients can increase the risk of hair loss or brittle hair. Researchers have carried out studies about three important nutrients that support hair growth: vitamin D, keratin, and B-complex vitamins. Continue reading to learn more about them and how they can promote healthier hair. 

B-Complex Vitamins

There are eight water-soluble vitamin substances that make up the B-complex family. There is thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, biotin (B7), folate, and vitamin B12. All of these aid in cell metabolism, but several research studies have identified how both biotin and niacin support hair growth. They do this by supporting healthy energy production and fighting free radicals. The body naturally produces biotin, but people with lower levels tend to be more prone to hair loss. Increasing biotin intake works to support keratin production, which is a protein that helps maintain hair structure. 

Other B vitamins assist the body with creating red blood cells, which carry oxygen and nutrients to the scalp and hair follicles. Researchers state that increasing oxygen and blood circulation to the scalp helps to encourage hair growth. You can find a variety of B vitamins in whole grains, nuts & seeds, dark leafy greens, wild caught fish, nutritional yeast, and more.

Vitamin D

In addition to supporting immune health, vitamin D has a positive impact on hair health. A 2019 review found a link between vitamin D deficiency and alopecia areata, which involves severe hair loss. The review found that people with lower levels had more severe symptoms of the condition. Another study found that people with low vitamin D levels experienced regular hair shedding. Almost all American adults fail to consume 400 internal units (iu) of vitamin D per day, which can lead to clinical vitamin D deficiency. 

Ideally, the average adult should consume at least 600 iu of vitamin D per day. Many experts found that fat-soluble nature of vitamin D is necessary for hair follicle support. You can find vitamin D in a few different foods, including shiitake and button mushrooms, sockeye salmon, sardines, eggs, and cod liver oil. Because it isn’t readily available in food, many experts advise that people take a vitamin D supplement.

Keratin

Keratin is one of the body’s essential building blocks, and it is a protein that forms the structure of epithelial cells. These cells line surfaces both inside and outside the body. In fact, they help to make up the tissues in the hair, skin, and nails. Although keratin aids with the optimal growth and repair of bodily tissues, it helps most with strengthening the cells in the hair, skin, and nails. It also works to make hair more resilient and tends to reduce damage from friction. 

Keratin works to smooth down the cells that overlap to form hair strands. The layers of these cells, called hair cuticles, absorb keratin, which can make hair look full and glossy. For people with curly hair, keratin helps to combat excess frizz, giving it a straighter appearance and making it easier to style. You can find keratin in onion, sweet potato, sunflower seeds, mango, garlic, kale, carrots, eggs, and salmon. 

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Persimmons are the national fruit of Japan and are in season between between September and December. The fruit looks like an orange tomato and has recently become popular in the United States. Many studies confirm that persimmons contain nutrients that help reduce blood pressure, boost immune function, improve circulation, and enhance digestion. 

What Are Persimmons?

The two most popular types of persimmon include Hachiya and Fuyu. The former has a high tannin content that contributes to its astringent flavor. The latter is non-astringent, offering a sweeter flavor that exists in both underripe and ripe states. There are other types of persimmons, but those are the best ones to purchase. All persimmons share the same nutritional benefits, for the most part, including trace minerals, organic compounds, fiber, vitamins, antioxidants, and more. 

May Improve Vision

Persimmons contain zeaxanthin, which is a carotenoid alcohol that exists in B-complex vitamins. This compound is beneficial for your eyes, according to many optometrists. One study found that zeaxanthin has a direct connection to better eye health because of its antioxidant activity. Additionally, one persimmon contains about 70% of the recommended daily intake (RDI) of vitamin A, an essential nutrient for healthy vision. 

May Improve Heart Health

People who focus on consuming more fruits and vegetables than processed and ultra-processed foods decrease the risk of heart disease by 28%. A large review of studies concluded that eating 10 servings of fruits and vegetables daily reduced the risk of premature death by 31%. Persimmons are excellent sources of potassium, which can act as a vasodilator, an agent that naturally lowers blood pressure. Additionally, persimmons contain tannic acid and gallic acid, which have proven to reduce blood pressure, inflammation, and high cholesterol levels. 

Potential Anti-Cancer Properties

As mentioned several times in this article, persimmons are excellent sources of antioxidants. The same antioxidants and flavonoids may exhibit anti-cancer properties. By boosting the body’s ability to fight free radicals and lower oxidative stress, persimmons may protect against numerous diseases. One study in Korean Journal of Nutrition explored the anti-cancer impact of persimmon leaf extract on human gastric cancer cells. The results determined that persimmon leaf extract exhibited powerful anti-cancer potential. More research is still necessary in regards to persimmon leaf’s ability to fight cancer. Persimmons are also rich in vitamins C & A, beta-carotene, and phenolic compounds, which have anti-cancer activity. 

May Regulate Circulation

In addition to their ability to help lower blood pressure, persimmons may also regulate blood circulation. Persimmons contain a lot of copper, which aids with the production of new red blood cells. Without sufficient copper intake, the body cannot uptake essential nutrients to produce hemoglobin. Increasing the circulation of new, healthy red blood cells may improve metabolism, energy levels, cognitive function, and muscle tone. One animal study found that ethanol extract from persimmon leaves enhanced blood circulation and lipid metabolism in rats. Persimmons may improve circulation by hampering platelet activation and blood clotting, and lowering cholesterol levels. 

May Improve Joint Health

One animal study found that the persimmon’s antioxidants were able to reduce inflammation and tissue damage. The vitamin C also has an anti-inflammatory effect. In fact, vitamin C has links to reducing inflammatory symptoms of diabetes, prostate cancer, and heart disease. In regards to joint health, the antioxidants work to reduce inflammation by keeping free radicals at bay. By lowering C-reactive protein and inerleukin-6, two inflammatory markers, persimmons help to lower overall inflammation.

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Although it is not technically a medical condition, brain fog describes feelings of sluggishness or scrambled thoughts. More often than not, it is a symptom of other health conditions. For example, doctors recently found that brain fog can be a lingering symptom of COVID-19. Lacking mental clarity can interfere with your ability to focus or remember things. Psychologists even say that it can negatively impact the way you feel about yourself. 

What Is Brain Fog?

People with fibromyalgia, Hashimoto’s disease, chronic fatigue syndrome, celiac disease, and depression can commonly experience brain fog. Researchers believe several factors play into the development of brain fog. It is common thought, however, that nutritional deficiencies or inadequacies are responsible. This is especially true for people who experience brain fog in conjunction with medical conditions.

If brain fog results from low vitamin or mineral levels, it can be beneficial to consume more foods with those nutrients. Should that not be enough to counteract the deficiencies, supplementation may be necessary. Continue reading to learn more about powerful nutrients that can help you beat brain fog. 

Omega-3s

All hail the omega-3 and all of its essential fatty acid goodness. Many studies have confirmed that taking concentrated omega-3 supplements positively affects brain health. One primary benefit includes fighting brain fog. Several studies confirmed that sufficient intake of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both of which are omega-3 fatty acids, improves attention span, memory, and overall brain health. The anti-inflammatory properties of omega-3s also support healthy neurological connections. For people facing cognitive decline or brain fog, this is excellent news. 

Vitamin C

Vitamin C’s role in immune health and skin care often outshines its ability to help support optimal brain health. According to researchers, low vitamin C levels negatively affect mood and can lead to depression or cognitive decline. One study monitored men with higher than average vitamin C levels. The findings indicated that they they had lower rates of depression and confusion. Another study included 80 healthy adults with adequate blood vitamin C levels. The participants performed much better on tests that assessed memory, reaction time, focus, and attention than people with low vitamin C levels. 

Vitamin D

This fat-soluble nutrient aids with optimal brain health, immune function, and hormone regulation. Brain fog is a very common symptom of vitamin D deficiency, but so is depression. Researchers found that depressive people who supplemented with vitamin D experienced and improvement in symptoms, including brain fog. One small study found that a group of post-menopausal women with low vitamin D levels experienced better memory and clearer thoughts after supplementing with 2,000 iu of vitamin D daily for one year. 

B-Complex Vitamins

One of the primary things that B-vitamins support is methylation, which is the body’s biochemical superhighway. It plays an integral role in brain function and the body’s detox pathways. A deficiency in B-vitamins can lead to poor concentration, memory problems, and brain fog. One study found that people with low B12 levels experienced cognitive impairment. Supplementing with B12 helped 85% of participants in that study improve cognition. Nearly 40% of Americans are deficient in this nutrient, which means that brain fog, depression, fatigue, and memory problems are quite common. If you are low in other B-vitamins like B6, it’s possible to experience brain fog or poor concentration. Start supplementing with a high-quality B-complex supplement to help prevent deficiencies. 

Magnesium

Magnesium exists in many different foods, including beans, walnuts, spinach, avocados, bananas, almonds, and various seeds. It is involved with energy production, blood pressure regulation, and enzymatic reactions. Failure to include enough magnesium in your diet can negatively impact brain function, leading to brain fog or mood swings. Some studies found that low magnesium levels caused slower reaction time and cognitive impairment. Brain fog was also a common side effect of suboptimal magnesium levels. One study found that people with higher magnesium levels performed better on cognitive tests. 

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In today’s day and age, it’s normal for life to move at a hectic pace. Most people may ignore daytime sleepiness and attempt to counteract it by drinking more caffeine. The caffeine may work temporarily, but it inevitably wears off. There may be a more serious reason why your tank feels like it’s empty, though, even if you are well-rested. 

Fatigue is a common symptom of many health conditions. If you come down with the flu or a common cold, it’s normal to experience fatigue. General fatigue, however, is often attributed to nutritional deficiencies. As a matter of fact, vitamins and minerals play a role in metabolism, oxygen transport, and neurological functions. These actions are critical for optimal brain and muscular function. As a result, lacking in some of these nutrients can lead to a general feeling of fatigue. 

The most common reason that you would experience nutritional deficiencies is by consuming foods that are not nutritionally dense. Focus on healthy fats, lean proteins, complex carbohydrates, and an assortment of phytonutrients and antioxidants. Foods like fruits, vegetables, whole grains, nuts, seeds, and legumes provide diverse nutrients that may prevent you from feeling tired. Make sure to consume the following nutrients if you feel more sluggish than usual. 

Vitamin D

Bone and muscle strength tend to decline when the body experiences a vitamin D deficit. One study monitored people with low vitamin D levels and they took vitamin D supplements for five weeks. The participants experienced an improvement in fatigue symptoms. Vitamin D is unique in that the body produces it when skin is in direct sunlight. There are not many natural food sources of it, but it does exist in various mushrooms. 

Magnesium

Magnesium plays a large role in the production and utilization of adenosine triphosphate (ATP), which is the primary carrier of energy in cells. Each ATP molecule binds to a magnesium ion to create a biologically functional form. Magnesium works to regulate the activity of several enzymes, and it is a necessary component of energy production. According to the National Institutes of Health (NIH), it has a lot to do with optimal cardiovascular function, protein synthesis, and blood sugar regulation. Click here to learn about excellent sources of magnesium.

Vitamin B12

In order for the body to produce healthy red blood cells, it needs a sufficient amount of vitamin B12. Low B12 levels make it difficult for red blood cells to carry oxygen throughout the body. Red blood cells can become compromised when there is not enough vitamin B12 in the diet. Often times, people don’t consume enough B12 via diet alone, so supplementation is often beneficial. Additionally, it’s harder for the body to absorb vitamin B12 as you get older. Some health conditions can also impair B12 absorption. If you do not consume enough B12, there are many supplements and injections that counteract deficiency. 

Vitamin C

Two dioxygenase enzymes require vitamin C for biosynthesis of carnitine. This is an essential cofactor that helps transport long-chain fatty acids into the mitochondria. In simpler terms, vitamin C is necessary for energy production. People who don’t consume enough vitamin C can commonly experience sluggish metabolism or general weakness. Vitamin C also creates amino acids for muscle building and plays a role in collagen development. Failure to nourish the bones and muscles in the body can cause general fatigue. Become more familiar with vitamin C-rich foods by clicking here. 

Iron

Hemoglobin carries oxygen throughout the body. If you don’t consume enough iron via the diet, the body cannot produce sufficient hemoglobin to transport oxygen. Iron deficiency is a common form of anemia, which is a condition that is characterized by a lack of red blood cells. The most common symptom of anemia or iron deficiency is fatigue. You will feel weak if the body’s cells and tissues do not receive nourishment from oxygenated blood. Healthy sources of iron include chickpeas, spinach, beans, peas, lentils, oats, cashews, kale, and pumpkin seeds. 

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The thyroid is one of the most important glands in the body. It’s vital for hormone production, playing a role in the development of the human body and metabolism regulation. Over time, however, stress, diet, and more can cause unnecessary strain on the thyroid and the entire endocrine system. When the thyroid starts to decline, it’s easy for the body to experience low energy levels, sluggish metabolism, poor digestion, and loss of appetite. 

What Is The Thyroid? 

The small butterfly-shaped gland in the base of the neck is known as the thyroid. It produces hormones that help to regulate metabolism and heart rate control. The two primary hormones, thyroxine (T4) and triiodothyronine (T3), it produces affect every cell in the human body. They travel throughout the bloodstream and deliver energy from food to your cells. This process regulates metabolism at a cellular level. 

One thing to keep in mind about the thyroid is that it’s possible to experience many thyroid issues. For example, one person may have an underachieve thyroid (hypothyroidism), while another person may have an overactive thyroid (hyperthyroidism). The supplements that help one person with a thyroid issue may not help another person with a similar or different issue. One thing is for certain and it is that adaptogens are beneficial because they build adaptive reserve to help the thyroid. Keep reading to learn more about great herbs and supplements for the thyroid. 

Selenium

While selenium is a necessary nutrient in everyone’s diet, it is especially beneficial for optimal thyroid function. It works to assist with the metabolism of thyroid hormones. In fact, the body requires selenium to produce the T3 thyroid hormone. According to clinical studies, selenium can help reduce the levels of antibodies against thyroid peroxidase in people with hypothyroidism. This enzyme plays a role in thyroid hormone production. Selenium is present in Brazil nuts, shiitake mushrooms, flaxseeds, sunflower seeds, chia seeds, cabbage, lima beans, brown rice, and spinach.

Reishi Mushroom

Known for its anti-cancer benefits, reishi mushroom is one of the most popular medicinal mushrooms in existence. Working to establish balance in the body, reishi mushroom is an adaptogen that helps the body adapt and respond to stressors. It contains triterpenes, glycoproteins, polysaccharides, and beta glucans, all of which support overall wellness. Since stress can affect thyroid function, the belief is that reishi mushrooms help reduce stress and invite balance in the body. Additionally, reishi mushrooms are great sources of selenium.

B-Vitamin Complex

Anyone with hypothyroidism can benefit from taking a B-vitamin complex supplement. B vitamins work assist with thyroid function and hormone regulation, according to many studies. It’s best to take a B-complex nutritional supplement so that you don’t neglect any of the B vitamins. These nutrients also encourage optimal energy levels, healthy nerve cells, cognitive health, and neurological support. 

Ashwagandha

This is another adaptogen, which is typically used to help lower stress levels in the body. It’s known for balancing cortisol and DHEA, which people commonly refer to as the “healthy aging hormone.” According to studies, high stress levels lead to lower levels of T3 and T4, both of which are important thyroid hormones. Ashwagandha also stimulates the endocrine system, helping to optimize thyroid function.

Iodine

If the body doesn’t have iodine, it cannot make thyroid hormone. The recommended daily intake of iodine for the average adult is 150 micrograms per day. People with hypothyroidism should discuss iodine supplements or foods with their health care professionals, specifically because iodine can adversely affect hypothyroidism in some cases. Additionally, too much iodine can increase the risk of Hashimoto’s disease, an autoimmune thyroid disorder. Since the body cannot make iodine, you need to consume it via diet in responsible amounts. Great food sources of iodine include kelp, sea moss, and brown seaweed. 

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Dherbs B-Vitamin Complex is a natural vitamin B complex herbal supplement high in B vitamins, which help with energy, aid in mood improvement, and help support a healthy immune system.

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B-Vitamin Complex is an natural vitamin B complex herbal supplement high in B vitamins, which help with energy, aid in mood improvement, and help support a healthy immune system.

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Even if you are the most health conscious person you know, it’s still possible to experience occasional nutritional deficiencies. The Standard American Diet uses GMOs, antibiotics, hormones, and other processed ingredients in common foods, making it hard to get essential nutrients. For this reason, many people resort to multivitamins to avoid losing out on nutrients. Unfortunately, the multivitamin isn’t a proper answer to a diet filled with unhealthy foods. 

The Centers for Disease Control and Prevention (CDC) estimates that about 10% of the U.S. population experiences some sort of nutrient or vitamin deficiency. While these deficiencies can vary by age, gender, and race, the common denominator is often the Standard American Diet. On the other hand, consuming a variety of colorful fruits and vegetables gives you a better chance at absorbing proper nutrients. So you may not need the extra multivitamin supplement if your diet is healthy. Even with a diet plan in place, you may potentially experience a few nutritional deficiencies, the most common of which are listed below. 

Vitamin D Deficiency

Believe it or not, roughly 90% of American adults have mild vitamin D deficiency. The World Health Organization (WHO) estimates that about one billion people worldwide have low vitamin D levels. This deficiency is hard to detect because the symptoms are subtle, or they take years to develop. The common signs in adults include muscle weakness or an increased risk of bone fractures. A vitamin D deficiency can also reduce immune response. In order to increase vitamin D levels, try to get 15-30 minutes of sun exposure daily. Focus on mushrooms, but you may need to resort to a vitamin D supplement or a cod liver oil supplement.

Magnesium Deficiency

Magnesium plays many roles inside the body. It’s essential for optimal teeth and bone structure, but it also works to improve sleep, digestion, and even mental health. It assists with DNA, RNA, and protein synthesis in the body. Low magnesium levels can lead to metabolic syndrome, osteoporosis, muscle cramps, irregular heart rhythm, restless leg syndrome, migraines, and more. The National Institute of Health (NIH) recommends that adult males consume between 400-420 milligrams (mg) of magnesium per day, while women should consume 310-320 mg daily. Focus on whole grains, dark leafy green vegetables, avocados, bananas, nuts, seeds, and raw cacao powder to increase magnesium intake. 

Iron Deficiency

This essential mineral is a primary component of red blood cells. It binds to hemoglobin and helps carry oxygen to cells all over the body. The two types of dietary iron are heme iron and non-heme iron. The former is easily absorbed and found in animal foods, while the latter is found in both plant-based and animal foods. It’s not as easy for the body to absorb non-heme iron. When you don’t have proper iron levels, it’s easy to experience anemia, weakness, reduced brain function, and a weakened immune system. If you want to improve iron levels, start eating more legumes, pumpkin seeds, sesame seeds, broccoli, spinach, kale, and other leafy greens. One last thing to note is that you should consume vitamin C-rich foods with iron-rich foods, because vitamin C increases iron’s bioavailability. 

Iodine Deficiency

Table salt contains iodine, so people think that they don’t need to worry about this mineral. First off, table salt is horrible for you. Secondly, please worry about iodine. Roughly two billion people worldwide suffer from iodine deficiency, which can result in irregular heart rate, neck swelling, dry skin, weight gain, or irregular menstrual cycles. This deficiency is more common in developing nations than in the U.S., where iodine deficiency affects about 10% of adults. Iodine is a fickle nutrient because you need just the right amount. You don’t want too little and you don’t want too much either. The recommended daily intake of iodine is 150 micrograms per day. Foods like seaweed, dulse, kombu, potatoes, navy beans, wakame, and cranberries are great sources of iodine. 

Vitamin B12 Deficiency

Vitamin B12 is a water-soluble vitamin that is commonly found in animal foods. All of the cells in your body require B12 to function, but the body cannot produce it on its own. This is why you have to get it from foods or supplements. B12 deficiency is quite common for people who subscribe to vegetarian, vegan, or raw vegan diets. Several plant-based foods, including nutritional yeast, tempeh, and seaweed, contain vitamin B12, but supplementation is often necessary for plant-based dieters. Signs of deficiency can include pale skin, gas, brain fog, diarrhea, constipation, and numbness or tingling. It’s also possible for certain medications and conditions to interfere with optimal B12 absorption. You can get B12 from the plant-based foods we mentioned, but health experts advise increasing wild caught seafood, organ meat, or grass-fed/grass-finished beef to increase B12 levels. 

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