Vitamin and mineral deficiencies can lead to all kinds of diseases and disorders, so it’s natural to want to guard against them by supplementing will pills and potions. However the absorbency of these vitamins and minerals is significantly lower compared to when they are obtained through food (or sunlight in the case of vitamin D).
Many vitamins and supplements on the market today contain synthetic ingredients, are difficult to absorb, and are expensive. In fact, some health professionals scoff that all vitamins really do is produce “really expensive pee.”
Instead of throwing away money on vitamins and supplements, it is possible to eat a varied plant-based alkaline diet and drink ionized alkaline water in order to render vitamins and supplements either minimal or unnecessary.
The following is a rundown of some of the most common vitamins, minerals and supplements with suggestions on what to take and how as well as what you may not need to take and why.
What to take and how:
Calcium and magnesium
Calcium and magnesium are the most abundant sources of alkaline minerals in your body, and are largely found in your bones, teeth, muscles and eyes. Once your natural mineral reserves have been depleted through an acidic way of living and eating (typically around age 30-40), your body begins having to rob itself of calcium and magnesium in order to neutralize acids. Therefore it is important to always keep those minerals in reserve, but calcium and magnesium tablets are not readily bioavailable.
You may have heard that the absorption of calcium can be blocked by certain things and thus should be taken separate from other supplements. This is also the reason cow’s milk is surprisingly NOT a good source of calcium–the phosphorus in the milk blocks the absorption of calcium and actually requires that calcium be pulled from your reserves in order to neutralize the acid! Fortunately most of us have hard water rich in calcium which can be made bioavailable with a Chanson water ionizer, thus rendering calcium pills unnecessary, provided you are staying hydrated with ionized alkaline water. If you are part of the 30% of Americans who have soft water, you can benefit from an Inline Mineral Remineralizer which will add calcium and magnesium to your water. Note that magnesium is actually needed to absorb calcium. Plant-based sources of calcium include: kale, soy milk, tofu, collard greens, and broccoli.
While magnesium may also be found in your tap water and made readily available with a water ionizer, it is not as prevalent as calcium. Therefore we offer a magnesium remineralizer which distributes powdered magnesium into your water before ionizing it. Magnesium deficiency has been linked to every major disease and is therefore the most important mineral you can supplement. Plant-based sources of magnesium include: spinach, almonds, avocados, soybeans, brown rice, lentils, and cashews.
Omega 3’s are vital to health, especially brain health. Oily fish is probably the best source of omega 3’s, but not an option for vegans and vegetarians. Therefore we recommend drizzling healthy oils like olive, flaxseed or a blend like Udo’s Choice on salads and wraps and in soups, and taking a flaxseed oil or fish oil supplement if necessary. Plant-based sources of omega 3’s include: walnuts, flaxseeds, chia seeds, soy products, hemp seeds, cauliflower, sesame seeds, and brussels sprouts.
According to Dr. Leigh Erin Conneally, “90% of my patients are deficient in vitamin D, so chances are, you are too. D deficiency can occur if your dietary intake of the vitamin is inadequate, if you have limited exposure to sunlight or if your body cannot process vitamin D appropriately. People with Crohn’s disease, cystic fibrosis, liver disease, or who have had part or all of their stomach removed may also be deficient in the vitamin. As we age, the body is less able to convert vitamin D to its active form, therefore older individuals may also be at risk for vitamin D deficiency.”
Dr. Young says, “Without calcium and magnesium in sufficient quantities, vitamin-D supplementation will withdraw calcium from the bone and will allow the uptake of toxic minerals. Do not supplement vitamin D and do not sunbathe unless you are sure you have sufficient calcium and magnesium to meet your daily needs.”
Because vitamin D is only found in acidic foods like meat, eggs and fortified cereals, both doctors conclude that daily sun exposure is the best form of vitamin D supplementation, and recommend about 10 minutes of sun exposure per day without sunscreen. Longer periods of time should be protected with a mineral sunblock and you should never allow your skin to burn.
What not to take and why:
Vitamin C breaks down undigested matter such as meat in the digestive tract which improves digestion and promotes elimination. However, if you are following a well-rounded plant-based diet, vitamin C supplementation is completely unnecessary for two reasons. #1. You are not ingesting any meat that needs to be broken down, and #2. You are getting an adequate amount of vitamin C through citrus fruits.
In the words of Dr. Robert O. Young, “Human beings are poisoning themselves with Vitamin C by taking it in excess for everything. It is totally unnecessary. Again, it is like taking an excess of enzymes (acids) and tenderizing onesself. In my many years of viewing people’s blood and understanding their nutritional histories, I have never recommended that a person needs to take Vitamin C. The only time I would recommend it is for supporting the bowel in severe congestive situations. If you are using Liquid Vitamin C, you are ingesting plenty and in a form that your body can use without harm.”
Antioxidants (vitamin A, vitamin E, beta carotene, acai berry, etc.)
Antioxidants are necessary to fight free radicals which cause premature aging and contribute to disease. Those eating a well-rounded plant-based diet should be able to get enough antioxidants through diet, and ionized alkaline water is rich in antioxidants (3x more than orange juice), so installing a water ionizer in your home will provide you with all of the antioxidants you need. No pills or supplements necessary!
Chlorella and spirulina
Contrary to popular belief, protein does not build muscle, blood builds muscle, and the average American gets 7x the amount of protein they need. Even vegans and vegetarians are able to get adequate amounts of vegetable protein with a well-rounded diet and should not need to supplement with protein powder. If you insist on drinking a protein shake, make sure it is free of whey and made with organic soy. Plant-based sources of protein include: beans, seeds, lentils, tofu/soy, sprouts, almonds and dark leafy green vegetables.
DISCLAIMER: The information in this article is intended for educational purposes only. The author of this article is not a medically trained physician; therefore, any theories or suggestions put forward are intended to supplement and not replace the advice of medically or legally trained professionals. These statements have not been evaluated by the FDA, which states that only a drug can treat, prevent, or cure a disease.