The most recommended way to prevent a deficiency of these vitamins is through a varied diet and sun exposure, not supplements.
The human body has many nutrients, vitamins, minerals, enzymes, antioxidants, electrolytes, and more; it is tough to track them all regularly. At the same time, vitamin D3, B12, and omega-3 significantly affect our bodies. Despite the temptation to take supplements, one should always prefer consuming natural foods and controlled exposure to the sun over supplements.
Vitamin D is a cholesterol derivative; its importance for the immune and hormonal system has been known for many years.
It is advisable to incorporate controlled sun exposure with natural foods containing vitamin D3 to prevent vitamin D3 deficiency.
Prefer natural foods rich in vitamin D over any supplement. The absorption of the additives is inferior to that of natural foods.
Link: Vitamin D (Wikipedia)
- Vitamin D3 absorption is much better when eating natural, unprocessed foods than artificial supplements. Many products, such as milk, receive vitamin D supplements. Fortified vitamin D products are often processed foods! (Not recommended)
- Some supplements contain vitamin D2, which is unavailable immediately until the liver synthesizes the active substance. Top healthy foods rich in vitamin D: Salmon, Sardines, Tuna, Egg yolk, Ghee butter (Grass-fed milk), Oysters, Tofu (Soya Non-genetically modified), Mushrooms, and Orange Juice. (Sweet - limited quantities)
Fear of contracting skin cancer and working indoors for many hours has created a situation in which many people, even in sunny countries, are deficient in vitamin D. (Taking vitamin D supplements is not equivalent to natural vitamin D.) The sun is the source of life, and it exists unlimitedly for free - it is essential to use this natural resource wisely. Controlled sun exposure is critical to the proper function of the immune system, above and beyond expectations. It does not cause skin cancer!
The Healing Power of Sunlight.
Moderate exposure to the sun has many benefits: (Suntanning is not the cause of skin cancer!)
Link: Sun Exposure in History. (JAMA Dermatol.2015)
- Creates natural vitamin D. (Essential.)
- Elevates testosterone (The male sex hormone), Thus improving erection. Women do not have masculine side effects.
- It helps relieve pain.
- Charges the Qi energy.
- It helps relaxation and improves sleep.
- It promotes good moods and prevents depression.
- Rejuvenates scar tissue and skin problems. (Depending on the stage.)
Controlled sun exposure has additional benefits beyond vitamin D3 production.
My experience with sunbaths is immense.
Link: Sun tanning (Wikipedia)
In the early stages of my severe liver disease, I noticed that controlled tanning immediately improved my energy.
- I have over 15 years of experience with regular sunbaths; I have medium bright color skin with many freckles.
- Usually, I lie on the grass in short sports pants and without a shirt, generally for 45 – 60 minutes once to twice a week.
Principles of controlled Solar Baths - Sunbathing.
Controlled sun exposure is often essential in the healing processes of chronic diseases.
- Length of exposure should take into consideration:
- Skin color.
- Seasons, winter time when solar radiation is low, the length of exposure should be longer.
- Weather conditions.
- Sun intensity.
- The maximum length of exposure is restricted to 45 minutes in summer and 60 minutes in winter. (Not more than twice a week.)
- Unless it is wintertime, the best hours for solar baths are in the morning or afternoon when the sun is less intense and less harmful.
- Exposure should be direct – not behind glass or using artificial tanning machines.
- Exposing as much skin surface as possible without applying sunscreen lotions is essential. (Except for the skin on the face and neck.)
- Before removing your clothes, drink water, wear a hat to protect your head, and wear sunglasses if the sun is intense.
- Expose the front and back of the body evenly, half-time for each side.
Protecting the skin of the face and neck.
- Sitting in the sun with a wide-brimmed hat and sunglasses is recommended. The skin of the face and neck is susceptible to sun damage. You can apply sunscreen to the face and neck only. (Only on a natural basis.)
Dead Sea sunbaths. (Especially beneficial for patients with chronic skin diseases.)
- The Dead Sea area's climate is hot and dry; since very low, the harmful ultraviolet radiation is partially blocked in the atmosphere.
- The Dead Sea is a unique place that charges the Qi energy faster than usual; I always feel much better afterward.
The Dead Sea is a salt lake between Israel & Jordan, well known for its health benefits to chronic skin patients.
- Many people with skin problems, including psoriasis, come worldwide to get cured in the Dead Sea sun and with the Dead Sea waters' unique minerals.
The importance of vitamin B12.
Vitamin B12, also known as cobalamin, is a water-soluble vitamin that plays a critical role in the proper functioning of the body. Here are some crucial reasons why vitamin B12 is essential (from ChatGPT) :
- Formation of red blood cells: Vitamin B12 is necessary to produce red blood cells. Red blood cells carry oxygen to the organs and tissues, and a deficiency in vitamin B12 can result in anemia, which causes fatigue, weakness, and other symptoms.
- Proper nervous system function: Vitamin B12 plays a critical role in the normal functioning of the nervous system. It forms myelin, a fatty substance that covers and protects nerve fibers. A deficiency in vitamin B12 can cause neurological symptoms such as numbness, tingling, and difficulty walking.
- DNA synthesis: Vitamin B12 is necessary to synthesize DNA, which is the genetic material in all cells. Without enough vitamin B12, cells cannot replicate properly, leading to cell death and tissue damage.
- Energy production: Vitamin B12 helps convert food into energy by breaking down carbohydrates, fats, and proteins. The body uses this energy for all its functions, from the heart's beating to the movement of muscles.
- Mental health: Some studies suggest that vitamin B12 may affect mental health. A deficiency in vitamin B12 has been linked to depression, and supplementation with vitamin B12 may improve symptoms in some people.
Vitamin B12 cannot be synthesized in the liver and must be obtained through food. Vitamin B12 does not exist in plant products. The most recommended source of vitamin B12 is natural (unprocessed) animal products, especially free-range eggs, and deep-water fish. In cases of significant deficiency, B12 injections are absorbed immediately.
Omega-3 roles and sources.
Omega-3 fatty acids are polyunsaturated fat that is important for maintaining good health. They play several critical roles in the body, including (from ChatGPT) :
- Brain function: Omega-3s are essential for brain function and development. They are found in high concentrations in the brain and are necessary for forming cell membranes.
- Heart health: Omega-3s have been shown to help reduce inflammation and lower the risk of heart disease by decreasing triglycerides, blood pressure, and blood clots.
- Joint health: Omega-3s can help reduce joint pain and stiffness by reducing inflammation.
- Eye health: Omega-3s are essential for eye health and can help prevent age-related macular degeneration and other eye problems.
- Skin health: Omega-3s can help keep skin healthy and reduce the signs of aging by reducing inflammation and helping to maintain the skin's moisture barrier.
Good sources of omega-3s include:
- Fatty fish: Salmon, tuna, mackerel, herring, and sardines are all rich in omega-3 fatty acids.
- Flaxseeds and chia seeds: These are excellent vegetarian sources of omega-3s.
- Walnuts: Walnuts are high in omega-3s and can be added to salads or eaten as a snack.
- Supplements: Omega-3 supplements are available in fish oil, krill oil, and algae oil.