If you're avoiding certain foods that humans have historically consumed, you will have to take a lot of supplements. The longer I live, the more I believe that getting our nutrition from pills is inadequate.
Pills are often poorly absorbed, since the body doesn't recognize them as food. Also, they lack the combination effect that helps absorption: Certain minerals and vitamins increase absorption of other minerals and vitamins.
In addition, there is a lot that science does not know about the human body. There are likely dozens of important vitamin and mineral combinations that are yet to be discovered. Science is constantly making new discoveries in this area.
I'm not saying supplements don't work. I'm just saying food works better (usually). This isn't an absolute statement. But I generally believe that getting our nutrition from a cocktail of pills every morning is inadequate.
Located within Elements Mall
This is a convenient location because Elements Mall has a bus station on the ground level. Can even take buses from Shenzhen (to Kowloon Station). Once in Kowloon Station, just go upstairs to the Mall and you'll easily find 360.
Established in 1998, Health Aims believes in “nutritional therapy” as a way of strengthening your body’s natural healing through the use of health foods and supplements. Find organic foodstuffs such as wheat, black beans, salt, brown rice tea, vinegar and oat drink powder. You can also find health supplements such as yogurt powder, functional enzymes, fish oils and probiotics. Nutrition consultations are also available.
27 Electric Rd., Tin Hau, 2402-2883, healthaims.net
Good Life Nutrition House
A food supplement specialty store in the heart of Central, this small shop carries a decent variety of sports supplements ranging from protein powder and muscle enhancers to energy bars and drinks at good prices. It also stocks health-promoting supplements such as medicinal herbs, fish oil, vitamins, enzymes and diet shakes. Other outlets can be found in Causeway Bay and Jordan.
Shop 134, Melbourne Plaza, 33 Queen’s Rd. Central, Central, 2537-5278, goodlifenutritionhouse.com
Wonderful Grace
Wonderful Grace specializes in nutritional therapy and offers a large selection of nutritional supplements and personal care products imported from New Zealand, USA and Japan for patients with chronic diseases, as well as people of all ages. Health supplements such as antioxidants, plant extracts, omega oil, bee pollen, probiotics, multi-vitamins and herbal tea are available.
Room 3208, Central Plaza, 18 Harbour Rd., Wan Chai, 2566-0855, www.wonderfulgrace.com
Nature’s Village
Nature’s Village offers a great variety of eco-friendly products with more than 1,200 branded nutritional and sports supplements, including purified vitamins, organic herbs, protein and meal supplements, and even imported sports drink and nutrition bars. Nature’s Village has seven branches in Hong Kong.
G/F, 38 Lyndhurst Terrace, Central, 2121-1637, naturesvillage.com.hk
Catalo
Founded in the US in 1982, Catalo is one of Hong Kong’s best-established natural health foods retail chain stores, with more than 20 outlets. It stocks more than 150 products made from natural ingredients. Natural food supplements available include bilberry eye extract, fish oil and green tea extract, and organic foods such as oats and juice. Head down to their retail counters in Causeway Bay Sogo, CRCare and Mannings to stock up on all your healthy needs.
Shop 5A, LG/F, iSQUARE, 63 Nathan Rd, Tsim Sha Tsui, 2723-3032, www.catalohk.com
Health Gate
A allergy-friendly mini-supermarket with myriad health foods and supplements, Health Gate carries more than 2,000 health items catering to food sensitivities or restrictive diets. Products include gluten-free foods, organic wines, natural beauty products and hypoallergenic cleaning supplies. Free delivery for orders more than $600. Visit Health Gate’s website to shop online.
8/F, Hung Tak Building, 106-108 Des Voeux Rd. Central, Central, 2545-2286, www.health-gate.com
Healthy Delight
Originally a distributor of homemade yogurt, this organic store stocks more than 2,000 health products, including a vast range of health supplements, organic foods, baby items and natural remedies such as probiotics and omega oil. The store also has a nutritionist offering diet advice for customers. Online shopping available.
Unit 203, Conwell House, 34-38 Stanley St., Central. 2525-9128, www.healthydelight.net
Best2u
Drop by this one-stop health supplement store. The women’s products are especially extensive, with evening primrose oil, menopause formula, spirulina, royal jelly and ginkgo biloba extract, all at good prices. Enjoy a 10 percent discount through September 30 if you pay $300 or more with PayPal.
Shop 217A, 2/F, Metro City Plaza I, Po Lam, Tseung Kwan O, 2177-0726, www.best2u.com.hk
The following herbal supplements are not required in our diet. However, taking them may provide natural relief from depression and anxiety. Always remember to pay attention to suggested dosage and other information on bottle.
_________________________________
Ashwaghandha
"Another study in 60 people found that those who took 240 mg of ashwagandha extract per day for 60 days had significant reductions in anxiety compared with those who received a placebo treatment (Link)."
_________________________________
Bach Flower Essences.
"A just published scientific study conducted by researchers at the University of Miami School of Nursing in conjunction with The Sirkin Creative Living Center (SCLC) has found that Rescue Remedy®, an all-natural remedy created from flower essences, is an effective over-the-counter stress reliever with a comparable effect to traditional pharmaceutical drugs yet without any of the known adverse side effects, including addiction" (Link 1) (Link 2). To find out how Rescue Remedy works, check out my post on flower essences HERE!
Kava kava is an amazing root that has been proven helpful in elevating mood and reducing anxiety: "A 2004 study found that 300 mg of kava may improve mood and cognitive performance. That is significant because some prescription drugs used to treat anxiety, such as benzodiazepines (like Valium and alprazolam or Xanax), tend to decrease cognitive function" (Link).
"Some small studies indicate that 5-HTP may work as well as certain antidepressant drugs to treat people with mild-to-moderate depression. Like the class of antidepressants known as selective serotonin reuptake inhibitors (SSRIs), which includes fluoxetine (Prozac) and sertraline (Zoloft), 5-HTP increases the levels of serotonin in the brain. One study compared the effects of 5-HTP to fluvoxamine (Luvox) in 63 people and found that those who were given 5-HTP did just as well as those who received Luvox. They also had fewer side effects than the Luvox group" (Link).
Chamomile
"Chamomile compared favorably with placebo on other outcome measures...and was well tolerated by participants. These results suggest that chamomile may have modest benefits for some people with mild to moderate General Anxiety Disorder" (Link).
ESSENTIAL VITAMINS AND MINERALS
Diets that are deficient in the following essential vitamins and minerals often lead to depression and anxiety. Since attaining all of these essential vitamins and minerals through diet alone is difficult, supplementation may be highly beneficial.
Flax Seed or Flax Seed oil
The Stanford University website states, "Omega-3 fatty acids are essential fatty acids necessary for human health...They are termed 'essential' because they cannot be produced by the body, and must therefore be obtained from the diet" (link). The University of Maryland Medical Center adds, "Symptoms of omega-3 fatty acid deficiency include extreme tiredness (fatigue), poor memory, dry skin, heart problems, mood swings or depression, and poor circulation" (link).
I personally take a vegetarian flaxseed capsule, and I notice it helps with my mood almost immediately. In her book called "Soak Your Nuts", long time vegan and raw foods expert Karen Calabrese says, "Flaxseeds are an excellent source of omega-3 fatty acid" (p. 110). Some vegans also choose to take algae oil, which is rich in DHA Omega (Flaxseed oil doesn't contain DHA, but it helps your body create enough DHA).
Many studies have linked a vitamin D deficiency with depression (Link). Vitamin D is available through sunshine - so if you spend 15 minutes in the sun every other day at least, with at least 1/3 of your skin exposed to the sun, your levels should be fine and no supplement is needed. However, winter months often make sun exposure nearly impossible, and most Americans do not exercise outdoors every day. As a result, "three-quarters of U.S. teens and adults are deficient in vitamin D" (Link). So in most cases a supplement may be beneficial. Wild caught fish and free range eggs are also a great source of vitamin D. In the United States, the US government mandates that farmers add a vitamin D supplement to milk. That being said, it is important to note that pasture raised dairy is healthier and much more humane than than factory raised dairy (Link). Though the RDA for vitamin D is at roughly around 500 IU for adults, many experts recommend doses of up to 5,000 IU per day (Link).
Check out my post on the best B12 supplements Here!
Vitamin B12 plays a pivotal role in a person's nervous system and energy level. B12 deficiency can lead to anxiety and depression: "B12 protects the nervous system. Without it, permanent damage can result (e.g., blindness, deafness, dementia). Fatigue, and tingling in the hands or feet, can be early signs of deficiency" (Link). B12 can be obtained through diet alone by eating yogurt, cottage cheese, Swiss cheese, fish, or other meats. Vegans can obtain enough B12 through supplementation and/or eating B12 fortified foods such as nutritional yeast and cereal. Supplement Price? About $12 per month.
B12 Rich Foods:
Food
B12 Content
Bioavailability
Beef Liver 1 slice
Chicken Liver 100g
3 oz Salmon
1 large Egg
1 Cup Cottage Cheese
1 Cup Yogurt
1 Cup Plain Yogurt
8 oz. Cup of Milk
1 Oz. Swiss Cheese
3 Oz. Chicken or Turkey
63 micrograms
21 micrograms
2.4 micrograms
0.6 micrograms
1.6 micrograms
1.5 micrograms
1.4 micrograms
0.9 micrograms
0.9 micrograms
0.3 micrograms
60% (% goes down for larger servings)
60% (% goes down for larger servings)
42%
9%
65%
65%
65%
65%
65%
60%
For a B12 calculator, check out this awesome link Here!
The nice thing about a great multivitamin is you cover most of your vitamin needs without trying very hard (with some exceptions such as Omega 3's). However, many multivitamins are not well balanced and contain glues and fillers that make them harder to dissolve. Personally, I'm a huge fan of the Megafoods whole food multivitamins, which are made completely from whole, vegan foods. They include great sources of B12, vitamin D, and most of the other vitamins that effect our sense of well being.
If you take a great multivitamin like the one above (or a similar option) and eat a balanced diet that includes omega 3 DHA, you may not have to take any additional supplements (depending on your needs). If your stress persists even after your nutritional needs are covered, you may then want to consider taking herbal supplements, like some of the ones mentioned below.
In his groundbreaking book called "the China Study," Dr. T. Colin Campbell says, "If you do not eat any animal products for three years or more, or are pregnant or breastfeeding, you should consider taking a small B12 supplement on occasion, or going to the doctor annually to check your blood levels of B vitamins" (p. 232 the China Study).
Vitamin B12 plays a pivotal role in a person's nervous system and energy level. "B12 protects the nervous system. Without it, permanent damage can result (e.g., blindness, deafness, dementia). Fatigue, and tingling in the hands or feet, can be early signs of deficiency" (Link).
Cyanocobalamin vs. Methylcobalamin?
B12 supplements are available in either cyanocobalamin or methylcobalamin form. Methylcobalamin is proven to be more natural and better absorbed by the body (Link). "In Japan and Great Britain, cyanocobalamin has been removed from the market while methylcobalamin is available" (Link).
"The B12 Patch"
The B12 patch is effective because it completely bypasses the digestion tract and adds B12 directly into a person's bloodstream. I've noticed a significant increase in energy when using a B-12 patch, and I think the patch is the most reliable method of taking B-12. There are many different brands available on Amazon, and the average patch is applied once or twice a week (Link). David Rainoshek of "Juice Feasting" has talked about how the B12 Patch has proven effective for increasing B12 levels (Link). Kevin Gianni from Renegade Health also promotes this patch:
Sublingual Tablets
Sublingual tablets dissolve under the tongue, which can increase absorption. "When a chemical comes in contact with the mucous membrane beneath the tongue, it diffuses through it. Because the connective tissue beneath the epithelium contains a profusion of capillaries, the substance then diffuses into them and enters the venous circulation" (Link).
"A study published in the Feb. 21, 2005 BioMed Central Family Practice, concluded that sublingual B12 was as effective as B12 injections and was more convenient to administer" (Link). Popular raw vegan author Paul Nison promotes the sublingual form of B12 (Link). Another author noted many health issues "which resolved immediately or shortly after taking B-12 shots or sublingual tablets" (Link). Many different brands are available on Amazon or even at your local health food store (Link).
Sublingual Spray
"Dr. Mercola's B12 Energy Booster" is a spray that uses "nano droplets", which are absorbed under the tongue. Dr. Mercola sells this product on his website (Link).
On her website, popular raw food author and speaker "Shazzie" says, "I think I've finally got on top of the panic attacks I used to have. That was probably due to being vegan long-term, a B12 deficiency, cured with sublingual spray. I'd always taken B12 but not sublingually, as I didn't realise the importance. I know better now" (Link).
Nutritional Yeast
"Juice Daddy" Jay Kordich has promoted Nutritional Yeast as a way to get vitamin B12. Nutritional Yeast is fortified with vitamin B12, yet it is also naturally rich in other B vitamins.
"Injections"
For those who have extreme deficiencies, monthly or weekly B12 injections may be needed. Injections are affordable and can be approved by a physician.
Traditional Pills
Most multivitamins include B-12. This is sufficient for many vegans. However, some people find that traditional pills are not absorbed as well when compared to sublingual B12 or B12 patches. (Link)
"Diet"
Many vegans say that a vegan diet naturally contains all essential vitamins, including B12, and therefore supplementation is not essential on a vegan diet. This is partially true, simply because B12 is usually added to popular vegan foods such as soy milk and cereal. Therefore, vegans who do not take supplements can still attain enough B12 from these enriched foods.
Other vegans choose to switch to a vegetarian diet (or a raw vegetarian diet), adding organic free range eggs and/or organic dairy into their diet (including raw eggs, raw milk and raw milk cheese).
For most adults, the recommended daily intake of Vitamin B12 is2.4 micrograms per day(Link). For vitamin B12 rich foods, check out my other post Here!
In the below video, Natasha St. Michael details how a vegan diet left her B12 deficient. She said she was not properly absorbing B12 from the traditional supplement she was taking. So she is now eating animal products such as fish and eggs on a daily basis.
People who have trouble absorbing B12 from a typical pill might want to consider a sublingual pill or a B12 patch.
