Olive oil is healthy – right?
Olive oil—specifically, extra virgin olive oil—is an amazing liquid that has been a cornerstone of health and culture for thousands of years and is central to the Mediterranean Diet, which is one of the best studied and healthiest dietary patterns in the world. Many of the health benefits come from the polyphenols in olive oil, which can help reduce inflammation, protect the brain, and protect the heart. The higher the polyphenol content, the better. Not all olive oil is created equally, though. When you’re buying olive oil, make sure it is extra virgin, and pay attention to the “best before” date and the “harvest date” (if available). Once you open it, use it. Unlike wine, olive oil does not get better with age--the fresher, the better. An added bonus is getting to know your supplier—if you know and trust the person you get your oil from, that’s a real win!
You really need B vitamins
The B vitamins are a group of eight water-soluble vitamins. They are coenzymes in a variety of metabolic processes in the body, and often work together—though each has a unique role as well. B vitamins are critical for building and repairing DNA and RNA, for producing energy, supporting mitochondrial function, and for synthesizing neurochemicals. And because they are involved in so many processes, deficiencies in B vitamins can lead to many problems. Are you getting enough B vitamins?
Vitamin B12 - cobalamin
B12 is a critical B vitamin involved in DNA synthesis and repair, detoxification, histamine metabolism, mitochondrial function, methylation, and many other processes in the body. Deficiency can lead to anemia, neurologic problems, and a number of other issues. B12 deficiency is relatively common, and certain groups are at significant risk. These include vegetarians, vegans, the elderly, and anyone with gut issues. B12 is found almost exclusively in animal foods, though is straightforward to supplement.
Vitamin B9 - Folate
Folate (vitamin B9) is a key B vitamin that is essential for making DNA, for repairing DNA, for detoxification, for making red blood cells, for mental health, for histamine metabolism, for muscle growth, and for prevention of neural tube defects. Not getting enough can lead to depression and obsessive thinking (deficiency is quite common in depression), recurrent allergies, or unexplained cardiovascular disease. Good sources of folate are liver, legumes (preferably sprouted), and leafy greens. The RDA for folate is 400 mcg DFE per day; there is some concern that doses over 1000 mcg DFE per day can cause problems. You need just the right amount!
Vitamin B7 - Biotin
Biotin, or vitamin B7, is a key component of energy metabolism, and plays important roles in the health of your skin, brain, eyes, and genes. While deficiency is rare, marginal deficiency is probably common. Biotin is found in a variety of foods, with liver and eggs being the best sources. If you aren’t sure where you stand, checking your levels can help you sort things out.
Vitamin B6 - pyridoxine
B6 represents a group of several compounds that play an important role in energy metabolism (especially protein metabolism). The most active form of which is pyridoxal 5’-phosphate (P5P), which is the form found in animal products. B6 insufficiency is relatively common, with some symptoms including poor sleep, poor mood, numbness and tingling, and anemia. Certain conditions (inflammation, certain drugs, etc) can increase needs for B6. Checking your status is a good way to know where you stand.
Vitamin B5 - Pantothenic acid
Pantothenic acid—B5—is everywhere. That doesn’t mean it isn’t important, and while deficiency is rare, it isn’t impossible. Minimally processed foods are great sources, and it is safe to supplement if needed. If you have any signs that could be linked to deficiency (fatigue, irritability, numbness and tingling, etc) it may be worth checking your levels, or just trying to make sure you are getting enough in your diet (maybe by adding a few teaspoons of nutritional yeast to your salad).
Vitamin B3 - Niacin
Niacin is a keystone B vitamin that does a little bit of everything. It’s fundamental in energy metabolism, protects against oxidative stress, balances blood lipids, and may play a role in longevity. It supports the brain, skin, and gut. Most people likely get enough from diet (with good sources being meat, fish, nutritional yeast, and sprouted or fermented seeds, grains, and legumes), though some groups are at risk for deficiency. High doses can be used to treat high lipid levels, though side effects are common at high doses. The best way to know how you are doing with niacin is to check your levels. What are yours?
Vitamin B2 - Riboflavin
Riboflavin—vitamin B2—is a critical vitamin for overall health, supporting metabolism (especially fat metabolism), iron metabolism, eye health, and methylation while preventing oxidative stress. It’s present in a varied diet, with good sources including greens, seeds and nuts, eggs, and lean meats and fish. It can be taken supplementally and is usually part of a multivitamin. There’s no known toxicity of high doses, though most supplements have way more than the RDA (sometimes more than 100 times). The RDA is 1.1 to 1.3 mg; many people may need more than that by 2x or 5x. The best way to know if you need riboflavin is to test for it!
Vitamin B1 - Thiamin
Thiamine, or vitamin B1, is the first of eight B vitamins. It is involved in burning carbohydrates (more so than any other vitamin), making ATP, supporting mitochondria, and supporting the heart and nervous system. Deficiency may be more common than we think. Thiamin can be found in high concentrations in nutritional yeast, legumes, and whole grains, and can be safely supplemented (usually in doses between 10 and 100 mg).