Supplementation Strategies to Achieve
Optimum Health & Energy

A Guide to vitamin & Mineral supplements for those Adhering to an evolved Living Nutrition Diet & Lifestyle

As communitarians embrace an evolved diet and lifestyle cantered on living whole foods, it becomes essential to address the potential gaps in the supply of available assimilable vitamins and minerals that may arise. When we adhere to a strictly vegan diet for ethical and nutritional reasons, in the majority of cases, supplementation will be necessary to ensure sustained health and vitality.

B12: An Imperative of Vegan Health

Vitamin B12 is crucial for neurological function, red blood cell formation, and DNA synthesis. For those adhering to a vegan diet, B12 supplementation is non-negotiable, as plant-based sources lack this essential nutrient.

Warning - Sublingual B12 Tablets & Sprays Ineffective

While sublingual B12 tablets or sprays might be convenient, it must be noted that despite aggressive marketing Sublingual B12 tablets and sprays are largely ineffective in providing utilizable B12 due to the fact it these forms of B12 cannot bypass the gut barrier to enter the bloodstream, which severely prevents absorption.

If low B12 absorption is left unaddressed, it can lead to serious and potentially irreversible health consequences. Untreated B12 deficiency affects the nervous system, resulting in symptoms such as numbness, tingling in the hands and feet, muscle weakness, and difficulties with coordination or balance. Over time, these neurological symptoms can progress to more severe conditions, including memory loss, cognitive decline, and even dementia.

Additionally, B12 deficiency compromises the production of healthy red blood cells, leading to pernicious anemia. This condition causes extreme fatigue, shortness of breath, pale or jaundiced skin, and a weakened immune response, leaving the body more susceptible to infections. In severe cases, untreated B12 deficiency can contribute to cardiovascular issues due to elevated homocysteine levels, increasing the risk of heart disease and stroke. To prevent these debilitating outcomes, those with absorption issues should prioritize B12 injections or other forms of supplementation that bypass the digestive system and directly deliver this critical nutrient into the bloodstream.

Benefits of B12 Injections

  • Benefits: B12 injections provide a direct and rapid means of correcting deficiencies. They bypass digestive absorption, making them ideal for individuals with malabsorption issues or severe deficiencies. Administered periodically, they ensure consistent B12 levels.
  • Frequency: how often we need to inject B12 will depend on our overall health. How it is best to inject at the very least, once a week. Those with health issues such as Chronic Fatigue, Lyme’s Disease, Cognitive issues and tremors will need to inject more regularly
  • Available B12 Vials: Hydroxocobalamin and Cyanocobalamin forms are the most readily available over the counter at most drug stores, chemists and on-line. Both are well-studied and effective.

How to Self-Inject B12: A Simple and Easy Guide

Self-injecting B12 into your belly is quick, straightforward, and empowering. Follow these steps to ensure a safe and effective injection:

  1. Gather Supplies
    • B12 vial (available over the counter at most drug stores & chemists)
    • Syringe and needle (usually 25-27 gauge for subcutaneous injections)
    • Alcohol swabs
    • A sharps disposal container
  2. Prepare the Injection
    • Wash hands thoroughly
    • Swab the top of the B12 vial with an alcohol wipe
    • Attach the needle to the syringe securely and pull back the plunger to draw in the amount of air equal to your prescribed dose
    • Insert the needle into the vial and push the air in to equalize pressure. Then, draw back the plunger to fill the syringe with the correct dose
    • Flick the syringe gently to remove air bubbles and push the plunger slightly to expel them
  3. Choose the Injection Site
    • Select a spot on the belly, about 2 inches away from your navel on the same side as the heart is best. Avoid areas with scars, bruises, or irritation
    • Clean the site with an alcohol swab in a circular motion and let it dry
  4. Inject the B12
    • Pinch the skin at the injection site to create a small fold
    • Hold the syringe like a dart and insert the needle at a 90-degree angle into the skin fold
    • Slowly press the plunger to inject the B12. Once the syringe is empty, remove the needle quickly and safely
  5. Dispose and Finish
    • Dispose of the used syringe and needle in a sharps container immediately
    • Quickly rub the injection site briskly to aid circulation. This also prevents bruising. Apply light pressure to the injection site with a clean swab if needed.

The process typically takes less than 2 minutes and becomes easier with practice. Regular B12 injections help prevent and treat both physical and mental health issues while also contributing to optimal energy and vitality – a simple step toward thriving on a vibrant, living foods lifestyle.

Iron, Zinc & Selenium: Addressing Soil Depletion

Modern agricultural practices and non-organic farming often result in depleted soils, leading to lower mineral content in fruits and vegetables. For these reasons, supplementation may be necessary to gain complete nutrition.

  • Iron: Plant-based sources of iron, such as leafy greens, legumes, and seeds, are non-heme and therefore less bioavailable. Pairing these foods with Vitamin C-rich sources can improve absorption. For those with higher iron needs, supplements or fortification will be beneficial.
  • Zinc: Zinc is vital for immune function and cellular repair. Nuts and seeds, along with whole sprouted grains provide zinc; yet phytic acid in these foods can inhibit absorption. For these reasons supplements can help meet daily needs, especially during periods of stress or illness.
  • Selenium: Selenium is a potent antioxidant and essential for thyroid health. Brazil nuts are a natural source, however variability in soil selenium levels may necessitate supplements to ensure consistent intake.

Magnesium: The Essential Mineral

Magnesium is an essential mineral that supports muscle function, nerve health, and energy production, making it a cornerstone of overall well-being. While leafy greens, as well as nuts and seeds are traditionally excellent sources of magnesium, modern agricultural practices have significantly impacted the mineral content of our soil. As a result, even magnesium-rich foods may contain lower levels of this vital nutrient than they once did, posing a challenge for those relying exclusively on living foods. This depletion, combined with the higher metabolic demands of an active lifestyle or periods of stress, can lead to deficiencies if dietary intake alone is insufficient.

For individuals following a living foods vegan diet, magnesium supplementation can be a practical solution to ensure optimal levels. While foods like sprouted seeds and dark leafy greens remain valuable, supplements like magnesium glycinate or citrate are highly bioavailable and readily absorbed by the body. These forms are particularly beneficial for supporting relaxation, alleviating muscle cramps, and promoting restorative sleep which are key factors that contribute to maintaining balance and energy on a nutrient-dense diet. Integrating a high-quality magnesium supplement into our daily routine can fill nutritional gaps, helping us thrive while staying aligned with communitarian principles of vibrant, plant-based nourishment.

Vitamin C: A Vital Companion

Vitamin C is indispensable for maintaining a strong immune system, promoting collagen production, and supporting the absorption of essential minerals like iron. On an Evolved Living Nutrition diet, which prioritizes fresh, living plant-based foods, vitamin C-rich options such as citrus fruits, berries, and bell peppers are often abundant. However, the demands of the communitarian contributing lifestyle which is focused on high vitality, physical activity, and mental clarity, may increase our need for this vital nutrient. Environmental factors such as exposure to pollutants, physical exertion, and the natural degradation of nutrients in stored produce, further highlight the necessity of ensuring adequate intake.

While fresh fruits and vegetables are excellent sources, even the most diligent consumption of living foods may not fully meet the increased demands of this vibrant lifestyle. Over time, nutrient losses from long transit times, refrigeration, or even suboptimal growing conditions can reduce the bioavailability of vitamin C in whole foods. Supplementation, therefore, becomes a strategic choice to support optimal health. A high-quality, plant-based vitamin C supplement, derived from natural sources like acerola cherries or camu camu, can provide consistent and reliable levels of this essential nutrient. These supplements not only enhance the diet while also bolstering the body’s resilience, ensuring we can thrive energetically and maintain the vibrant health foundational to an evolved diet and lifestyle.

Ostroveganism: adding Mussels and Oysters to ensure adequate intake of assimilable B12, minerals & trace elements

For a growing number of vegans worldwide, deficiencies in essential vitamins, minerals, and trace elements have become a serious health concern—leading, in some cases, to paralysis, severe nervous system damage, and debilitating cognitive impairments. To address this issue, particularly the lack of B12, more and more vegans are turning to pristine nutrient-rich seawater sources, where essential vitamins, minerals, and trace elements exist in naturally balanced, bioavailable forms that support proper nourishment and overall well-being.

Following the lead of animal rights activist Peter Singer, many seeking to correct and maintain good health are turning to ostroveganism, incorporating raw mussels and oysters into their diets based on both ethical and nutritional considerations. Singer advocates for this approach, arguing that bivalves lack a central nervous system and are unlikely to experience suffering, making them a viable source of essential nutrients while remaining aligned with ethical dietary principles.

From a nutritional perspective, mussels and oysters are rich sources of lean protein and omega-3 fatty acids, B12, Iron, Zinc, Iodine, Copper and Selenium, as well as Vitamin C, A & D. For those open to ostroveganism, the inclusion of bivalves in our diets can significantly enhance heart health, boost brain and immune function, as well as, support bone and muscle growth & recovery, while respecting ethical boundaries. 

For some long-term vegans, as disappointing as it is to have to compromise by adding mollusks to their diets, they find themselves with little choice, as all other paths to remediating lack of B12 assimilation through even B12 injections, has failed.  

A Holistic Approach to Living Nutrition

Living Nutrition emphasizes the synergy between whole foods and supplementation where necessary. By addressing potential gaps in B12, iron, zinc, selenium, magnesium, and Vitamin C, we can thrive on this evolved dietary path.

By staying informed and proactive, communitarians ensure that our chosen lifestyle supports both our health and longevity and the values that guide us.