It is very difficult to get the extra nutrition an injured brain needs with most foods that are available commercially, even if they are natural and / or organic. B-12 is especially hard to get, unless you like to eat raw clams and oysters.

Understanding how complex the chemistry of the brain is, I can easily understand how nutrition is so important. Add the constant bombardment we get from environmental toxins and other stressors and even healthy brains need help.

Once you get your brain working at optimum with good nutrition, any change or loss of such nutrition become readily apparent. My wife usually notices mood changes when I have skipped a few days of my regimen. This past week, she missed it because she has been working long hours at a new job.

My best to you.

If your D3 levels are optimal... you can absorb calcium in much higher amounts...up to 4x more!
In fact, some doctors are now suggesting those taking high dose D3 don't need extra calcium at all, above what is in food.

It is very possible that poor Vit D levels are contributing to the brain issues following concussion. So getting that tested, and taking the right amount of D3 for you, may really help.

Vit D is not a vitamin...it is only called one because historically they named it so. It is really a form of steroid the body makes from sunlight to do many many things.

http://emediahealth.com/2010/10/21/c...l-supplements/
This is just one of many new articles on fish oil and Vit D.

If you don't get tested, it is recommended to stay at 2000 IU D3 daily. Anyone with lingering head injury should get tested to see if they need higher amounts.

Hmmmm, I missed this thread when I posted about my bad sleep this week too. I've had the flu and tried to keep on my regime, but it gets hard if you don't have someone helping you make sure to take everything when you don't feel well.

My BF just got his Vit D levels checked and his Dr said he should take it with Vit K, has anyone heard of this? Does it help absorb better? I'll google it myself too.

A quick google and I found that vitamin K helps the Vitamin D and calcium work properly in the body. It helps the calcium deposit properly in the bones and less in the arteries.

Vit K is listed as a nutrient WHEN LOW, may impact Vit D.

Another more common one, significant one, is magnesium. About 70% of typical Americans are low in magnesium. When Magnesium is low, Vit D is not utilized well.

from http://www.vitamindcouncil.org/

Vitamin K is in green leafy veggies, and most multivitamin mixtures. Taking too much may affect your blood clotting.

This is a monograph on Vit K:
http://lpi.oregonstate.edu/infocente...inK/index.html

I think getting it from food is your safest method.

Magnesium however, is harder to get from foods today unless you eat alot of nuts, and beans.

I have a magnesium thread on our Vitamin forum:
http://neurotalk.psychcentral.com/thread1138.html

After years of doing nothing to help my brain recover (largely because I was ignorant), I am planning to begin a nutrition regimen. Here is my proposed line-up of vitamins and supplements:

-A GOOD multivatimin which contains ginkgo bilboa*
-B-50 complex
-B-6
-B-12 (Methyl variety)
-Omega Fish Oil with the proper ratios
(And of course, lots of protein and water)

Mark, is there anything else you feel I should include? Also, what would be a good starting dosage for the B vitamins? Thanks so much for all you do here.




*From the web site:

Progressive Multivitamin - Active Men provides a whole range of key nutrients vital for the health of active men who work out 1 – 3 times per week. It contains special combinations as follows:

High Levels of B-Complex Vitamins to increase energy production.
Combat Stress & Fatigue - Additional B vitamins and high levels of Vitamin C help to combat the increased stress levels of an active lifestyle.
Glutathione, calcium, and magnesium to support adrenal function and reducing fatigue.
Increased Oxygen Uptake – Malic acid, coenzyme Q10 and ginkgo biloba to increase oxygen uptake, improve energy production and enhance stamina and endurance.
Electrolyte Replacement - Potassium, calcium, magnesium and sea salt, essential minerals and electrolytes lost through strenuous activity.
Antioxidant Support - Additional vitamin A,C,E, coenzyme Q-10, selenium, alpha lipoic acid and grape seed extract help to neutralize the damage from free radicals.
Greater Recuperation - N-acetyl cysteine, phosphatidyl serine and L-glutamine minimize recovery time after exercise and aid in the repair and maintenance of muscle tissue.

Here is what I take in total each day. Some amounts seem odd because they are the combination of amounts form different sources.

Vit A 2500 IU
B-1 100 mg
B-2 100 mg
B-6 300 mg or more
B-12 380 mcg
C 2000 mgs
D3 1400 IU
E 290 IU
K 50 mcg
Niacin 400 mg
Folate 1300 mcg
Biotin 380 mcg
Pantothenic acid 110 mg
Boron 300 mcg
Calcium 1470 mg
Chloride 72 mcg
Chromium 45 mcg
Copper 3.5 mg
Iodine 150 mcg
Iron 18 mg
Lutein 275 mcg
Lycopene 300 mcg
Magnesium 140 mg
Manganses 4 mcg
Molybdenum 160 mcg
Nickel 5 mcg
Phosphorus 110 mg
Potassium 80 mcg
Selenium 80 mcg
Silicon 2 mg
Vanadium 10 mcg
Zinc 35 mg
Asian ginseng 100 mg
Garlic extract 600 mg
fish oil 1600 mg
Glucosamine 750 mg
Chondroitin 600 mg

mg means Milligrams
mcg means Micrograms
IU means International Units

Some of the elements may have negligible value but are listed because they are associated with other important elements and difficult to separate and they are GRAS (Generally Regarded As Safe)

Other TRACE elements are very important.

I also take 975 mgs of Enteric aspirin each morning for the anti-inflamatory effect since my body is riddled with osteo-arthritis. I bleed like a stuck pig.

This regimen includes a High Energy Multi-pack from Costco and 2 B-50 complexes (one is included in the Multi-pack) This regimen costs me about 90 cents per day.

B-12 and Folate can be measured in the blood to verify absorption. When on this regimen, my folate and B-12 levels are optimal. Some people have a difficult time absorbing B-12 through the digestive tract. There are sub-lingual drops available that absorb through the lining of the mouth. In the very beginning, 30 years ago, I got a B-12 shot each week for 8 weeks.

Niacin, a B vitamin, may be a struggle at first. The flush feeling is bothersome to some. You will quickly become acclimated to it. Occasionally, I get the hot face and hot seat from my niacin. Since I know what it is, it does not bother me.

Niacin is very good as helping damaged skin repair. Sun and wind damage will heal much faster with the flushing of the surface capillaries.

Merry Christmas and my best to you all.