The Thrive Program

maintaining healthy bones and muscles, a well-functioning immune system, and helps regulate mood and mental function. Common signs of vitamin D deficiency include fatigue, depression, muscle weakness, and an increased susceptibility to infections. In severe cases, it can cause osteoporosis or rickets, where bones become brittle and fragile.

Our bodies produce vitamin D when exposed to the UV light in sunlight. Since most Coloradans cover their skin for most of the year almost all of us fall short of our daily requirements! Therefore, ensuring an adequate intake of vitamin D through dietary sources or supplements is crucial to maintain optimal health and prevent deficiency-related problems.

B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin), are a group of water-soluble vitamins that play vital roles in various bodily functions. B vitamins, in general, are crucial for converting food into energy, supporting proper brain function, and maintaining healthy skin, hair, and eyes, and the formation of red blood cells.

The main sign of inadequate B vitamin absorption is fatigue. This is because the B Vitamins play a crucial role in the formation of our red blood cells – which are responsible for carrying energy and oxygen to our muscles and vital organs. Low levels of B12 and Folate (B9) are also known to cause digestive disturbances, and neurological symptoms like numbness or tingling in extremities.

Several factors can contribute to low B vitamin and folate levels:

1. Diet: A diet that lacks foods rich in B vitamins and folate can lead to deficiencies. People who consume diets high in processed and fast foods may not get enough of these essential nutrients.

2. Restricted Diets: Vegetarians and vegans may be at a higher risk of B12 deficiency because it is primarily found in animal products. Folate is abundant in leafy greens, so individuals with limited vegetable consumption may also be at risk.

3. Malabsorption: Some individuals are not very efficient at absorbing these vital nutrients. Some examples of conditions that make absorption more difficult are celiac disease, Crohn's disease, and atrophic gastritis.

4. Genetic Factors: Certain common genetic mutations can affect the metabolism of B vitamins and folate, making individuals more prone to deficiency. In fact – almost 60% of Americans carry at least one copy of a mutation that makes absorbing B vitamins less efficient – which is why low levels of these vitamins is so common.

To address these deficiencies, it's essential to consume a balanced diet rich in foods containing these nutrients and consider supplementation with either oral or injected B vitamins.