This is taken from a response to a question posted on Quora, found here, and I thought it might be valuable to have it posted here. 

Generally speaking, water soluble vitamins are easily absorbed into the body, but any excess is excreted, not stored. They include all of the b-complex vitamins and vitamin C. They need to be consumed regularly in order to support normal body function.

Fat-soluble vitamins include A, D, E, and K, and are more readily retained by the body (in the liver). They are then released into the bloodstream and do not need to be consumed on a daily basis to remain healthy. However, it is possible to consume them in excess, which can lead to its own set of issues (but that’s a topic for another post).

B12:

Vitamin B12 is necessary for normal functioning of the brain and nervous system, as well as the formation of red blood cells, and actually is stored by your body - usually between 2 and 5 mg in adults. Roughly 50% is stored in the liver and the majority of the remainder is found in your muscles.

B12 deficiency can lead to a disease called pernicious anemia, which occurs when your body doesn’t have enough red blood cells. Initial symptoms include fatigue, shortness of breath, pale skin, chest pain, among others. Without going into too much detail about the condition, just know that without treatment it can lead to permanent neurological damage and eventually death.

It is theorized that B12 deficiency is more widespread in the developing world because of low intakes of animal products, particularly among the poor.

For those individuals requiring supplementation, 1–2 milligrams is usually sufficient. Roughly 1–5% of high oral doses of crystalline B12 is absorbed along the entire small intestine by passive diffusion. 

The 1500 mcg tablet the original author has access to is consistent with supplementation for individuals that have a demonstrated deficiency.

For healthy adults, daily consumption of 2.4 mcg is recommended, as your body typically will only lose roughly 1.5 mcg/day.

I hope this clarifies things somewhat.

 

Posted
AuthorStratten Waldt

Hello, world! This is Bia’s first blog post…

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Yes, yes that is big news.

You can find out about our product (and why it’s just the best thing since sliced bread) and its nutrition information elsewhere on the site, but this blog is about putting out good information.

And since we’re all about clearing up misconceptions and making sure you know what’s what, let’s tackle five of the biggest health myths out there today.

People have made billions peddling this BS, and while this blog isn’t going to slow them down all that much, it can at least be another voice of reason.

 

Myth #1. Cleansing and detoxing

Humans have a long history with cleansing and detoxification. There are written records of the practice going as far back as ancient Egypt. In recent years, it has become almost mainstream, with legions of followers extolling its virtues. Many claim that the practice has helped them lose weight, or that they feel “clearer” after completing a cleanse.

(This is not referring to the process of detoxification used in substance abuse treatment. That’s designed to manage the symptoms of withdrawal.)

Most “cleanses” are made up of diuretics, laxatives, and stimulants. There is no evidence to support the idea that any of the cleansing or detoxification supplements available provide any long-term health benefits.

The weight loss many people experience is due to the same reason many people lose so much weight on crash diets: severe calorie restriction. Or the diuretics have caused them to lose a lot of water weight. Either way, the long-term benefits are almost nil. In fact, studies have indicated that detox diets often lower the body’s basal metabolic rate as it struggles to conserve energy, leading to rapid weight gain once a normal diet is resumed.

[source]

You already have organs dedicated to removing harmful materials from your body – the liver and kidneys. Yes, there are toxins in the environment that we consume – ozone and lead, among other things, have been linked to a host of health issues, including cancer. But drinking lemon juice and cinnamon (I think I’ll take the cancer, thanks), or participating in flushes of various kinds, doesn’t do anything to help get rid of them. They often tax your organs in ways they are not meant to be taxed.

Your own body is already working overtime, and the best thing you can do to support it is to consume whole grains, plenty of vegetables, and make sure your intake of water is adequate. 

 

Myth #2. Low fat means healthier

This may be the biggest health myth of the 20th century.

In the 1950s, America found itself face to face with heart disease for the first time. Ancel Keys, one of the most famous nutritionists in American history, found high levels of cholesterol in the blood of a few hundred middle-aged businessmen (this represents everyone, right?). He came to the conclusion that dietary cholesterol was to blame for heart disease, and published his famous “Seven Countries” study, ignoring for other factors like lifestyle and activity level.

He was also ignoring the fact that virtually everyone smoked…

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“What do you mean this is bad for me? I have a low fat diet.”

By the 1980s and 90s, the idea of a low fat diet had entered the mainstream, and many products made it their primary selling point.

Note: This does not mean you should go out and consume as much bacon as possible (yes, I know it’s amazing). Bacon is bad for you for a lot of reasons, and the fat content is not even the biggest problem.

Oh, and the obesity epidemic in America started at almost the exact same time as the FDA released guidelines for lower consumption of fat. This doesn’t mean that this low-fat push is responsible for our problems with obesity, but it certainly hasn’t helped. When we started giving up traditional foods like butter, we replaced them with alternative that were high in sugar, because we had to replace the flavor somehow.

Yes, yes I can believe it’s not butter. Your product is terrible.

Study after study has shown that low-fat diets do not contribute to weight loss. In fact, many have demonstrated the effectiveness of high-fat, low-carb diets are more effective in both weight loss and reducing the risk factors associated with heart disease.

[source]

*One of the most important figures to remember is the calories consumed per person per day in the US over that time frame. The average person in 1970 consumed an average of 2100 calories per day – today that number is 2568, an increase of more than 450.

 

Myth #3. Saturated fats cause heart disease

Studies performed in the past few decades demonstrate conclusively that dietary fat and cholesterol are not nearly as harmful as they were made out to be. There’s no evidence that saturated fats are a significant contributor to heart disease.

[source][source]

Many people have heard of the French Paradox – the idea that the French are somehow healthy in spite of their diet high in saturated fat (and alcohol, but that’s another story). It’s actually more of a European Paradox. The countries that tend to have the highest saturated fat consumption also have the lowest rates of heart disease. Correlation does not equal causation, and it’s probably not a good idea to go out and consume all of the saturated fat you can, but it’s pretty strong evidence that it doesn’t cause heart disease.

Hooray data!

 

Myth #4. Fish Oil Prevents heart disease

 

This is a big one that has come out in recent years. In the 1970s, a Danish chemist named Jorn Dyerberg chose to travel to the Arctic to examine the diets of the local Inuit population. As a result of his studies, he published the “Eskimo Diet”, which claimed that their famously low rates of heart disease were due to their high consumption of fish.

 

The trouble is, he relied almost exclusively on death certificates to determine cause of death for his research. Unfortunately, they were nutritionists, not cardiologists. By the time the local population, which was highly isolated, got around to reporting a death, they were not recorded as having heart disease because there were no medical personnel there to confirm that.

There’s nothing wrong with supplementing fish oil, as far as the available research goes, and it’s likely very good for you, but there’s no evidence that it is a silver bullet against cardiovascular disease. We’ll have better information in 2018, when current randomized trials are completed.

 

Myth #5. Increased protein intake will make you bulky

To this day, people ask me if Bia will make them “look like a man”.

No. No it will not.

Getting “big” and “bulky” is almost impossible without a highly regimented diet with a LOT of calories and a workout program designed for it. Also, genetics play a huge role, and so does testosterone. It’s particularly difficult for women to build muscles because they lack the hormones that support bulking up.

Increasing muscle mass is something that many people struggle with. It’s not going to happen to you by accident.

Except for this guy. He just woke up like this one day, very confused.

No, if you are exercising, you should be consuming protein soon after physical activity to aid with recovery. Protein, especially high quality sources like chicken, lean meats, eggs, and yes, whey, supports the creation of lean muscle and is important for overall health. Even if you’re not exercising regularly, protein intake is important for skin, nail, and hair health, as well as regular metabolic processes.

 

So what’s the overall message? The truth is, nutrition is hard, and we’d rather be told that something is definitely bad or good for us because it makes everything a whole lot simpler. But life doesn’t work that way. What might be healthy for some people because of their lifestyle might be terrible for you. If you’re a desk worker, you probably shouldn’t have the same diet as a farmer who works the fields for 12 hours a day.

We all have different needs. Take the time to figure out what works for you and your body. It’s the only one you’re going to get. 

 

 

Posted
AuthorStratten Waldt