Talk to your doctor, and get bloodwork. Not only is it unwise to just start adding stuff, you also need to know the doses to give yourself to correct any shortages. If the doctor can't answer your questions, they will probably refer you to a dietitian.
It may be the easiest way, asking people on this site, and you may get a correct answer even, but your health is very important, and while advice here may be helpful in many cases, it is probably a good idea to get professional help in this case.
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Fitness Minutes: (555)
1/27/13 8:50 A
If you are vegetarian, and have had a big iron deficit for a long period of time, I definitely suggest going to your doctor and getting some blood taken asap. As a vegetarian, you should be monitored regularly anyway.
eat food. not too much. mostly plants.
Goal 1: 160lbs by May 15 (breast reduction day!) Goal 2: 150 by July 1 (summer!!) Goal 3: 135-140 by December 1 (ultimate goal weight)
1/27/13 1:23 A
non if the doctor doesn't put you on a special diet for a special reason like dietetics. otherwise a well balanced diet. plenty of water. learn to read label.
Fitness Minutes: (41,738)
523 1/26/13 11:00 P
I would say B-12, but that is because B-12 is really poorly absorbed through foods even for some people. My family has a history of pernicious anemia, which is basically that your boday cannot take up enough B-12 no matter how much of it you eat. To combat that, my mom used to have to take these HUGE shots in her upper arm each week, but we found that sublingual vitamins actually work really well for her. Without high enough b-12 levels, too, you can't utilize the iron anyway, so it would be silly to take iron supplements if you don't have enough b-12 for the iron to help you feel strong.
All vitamins are TYPICALLY best absorbed through daily diet, so yes- DEFINITELY a good idea to increase those intakes, and yes, DEFINITELY a good idea to talk to your doctor and get bloodwork done to see if you are deficient at all. If you aren't, don't worry so much about supplements and just try to eat foods with more iron.
Another tidbit- you can get more iron if you cook with cast iron and from non-animal sources, but the body can more readily absorb heme-iron (the iron found in the blood of animals). I am NOT suggesting you give up your vegetarian lifestyle, especially if you aren't anemic at all, but be aware that supplementation, and even cast-iron cooking, may not be sufficient to increase your iron levels IF YOU ARE anemic. Hopefully that is not the case though :)
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You really dont have to take a supplement for any of those....cook with cast iron to increase the iron in your foods...a properly cured cast iron skillet. B12 you can get from nutritional yeast just sprinkle on to your food, in your soup whatever, find it at the health food store. Cant you get all the vitamin D from like 20 min of sun exposure on your skin? Although it is the winter months and I could be wrong...or you can drink fortified oj.
However I do agree with dragonchilde maybe check with your doc, you may not even be deficient just looks so on "paper"
Fitness Minutes: (14,252)
9,692 1/26/13 8:58 P
Before diagnosing yourself with a shortage, first check with your doctor to see if supplementation is even necessary.
Unless you are using ONLY Sparkpeople entries, the information in the database may not include all nutritional information for a given product. It's generally best to meet most nutritional shortages through diet wherever possible.
At any rate, don't trust the nutritional reports here to determine if you're deficient or not. Check with your doctor, and get guidance there to find out if you even need a supplement.
Heather Writer, mother, wife, and breadwinner. I love to run, but running doesn't love me, so I'm switching to my low-impact bike.
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