Re: vitamin supplement
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Go to Whole Foods and get what is called a "whole food suppliment". It's not Whole Foods brand, but rather crams the nutrition of tons of veggies, fish, and other important foods into these pills, hence a 'whole food' suppliment.
I have bought 2 different kinds, but my favorite is EarthSource Multi Nutrient. When you see how much great stuff they pack in there I promise you won't want anything else.
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First of all, Whole Foods is always overpriced. Secondly, big multis often aren't the way to go. They usually contain a few things that you don't want. It's tough to find multis that have everything you are looking for.
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It is very tough to find the right multi. Especially since man vitamins are water soluble (B and C), you need to make sure you get them throughout the entire day, because your body will piss out what you don't need. I am vegan (well actually for personally reasons that I don't want to get into here, I have had to add a little dairy), but I take a multi that is taken twice a day, vitamin b, and spirulina (pills). The B (especially 6 and 12) are very tought to get from non meat sources and since it is tough to take too much since it is water soluble. The thing to be wary about is Iron and A. You can get too much of those. It is best to buy vitamins (especially males) with low amounts of them and then get them from food sources. I also take Flax Seed Oil, because of the Omega 3s, which are almost impossible to get on a vegan diet.
Other than the health benefits of B-12 and Omega3's, there is the mental benefits as well. Some people take B-12 shots for depression and Omega3's are used among people with bipolar disorder (mainly BP 2, since it is not as severe).
craig
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