beef, chicken, salmon, or sardines, all rich sources of B 12.
Recommendation: Try to get your B vitamins from
food. Have your doctor check levels of folate and B 12 ,
along with homocysteine. If B levels are low, or
homocysteine is high (below 9 umol/l s ideal; lower
generally is better), consider supplementing. Start at 400
micrograms folate (as methylfolate or
methyltetrahydrofolate), 500 micrograms B 12
(methylcobalamin), and 20 milligrams B 6 daily.
Vitamin K 2
Vitamin K 2 is an essential nutrient. It is involved incalcium homeostasis, ensuring that the mineral stays in
places we want it (like our bones and teeth) and doesn’t
build up in places we don’t (like in our arteries and
kidneys). Many people, including some doctors, confuse K 2
with K 1 , a vitamin involved in clotting. But while deficiency
in K 1 is rare and easy to spot by the excessive bleeding and
bruising it causes, K 2 deficits may be more common and,
unfortunately, manifest invisibly. Intake of vitamin K 2 has
also been linked with reduced cancer incidence, increased
insulin sensitivity, better brain health, and more.
Recommendation: 50 to 100 micrograms K 2 MK-7
daily.
Turmeric
Turmeric is a root used in Ayurvedic cooking for