Vitamins
Published on Thursday, September 5th, 2024
Written by Connor Molloy Psychotherapist, MSW, LICSW

Vitamins
Changes in our environment – what country we live in, what climate and weather we live in, and what lifestyle we live in – can have a profound influence on our physical and mental health, often in small ways that may not seem like they require attention. If we break a leg or have severe stomach problems, we may go to a doctor or the hospital; while if we are feeling groggy, sore, or tired it may not require medical attention, but there are other options for how to feel better. In the United States, one of the methods we use is called “taking vitamins.”
“Vitamins” is often used as the word for pills, lozenges, capsules filled with powder, or candy-like treats that usually come in small bottles and can be bought from any store like a Target, grocery store, or co-op. They often look like medicine, but they are different from medicine, and you do not need a doctor’s permission to buy or use them. This is convenient because you may have something about your health that you want to improve on your own terms.
We have been told by doctors that Afghans are not getting as much Vitamin D, B12, and Iron as they should be getting. We can get too little Vitamin D by not being in the sun very much, and we can get too little B12 and Iron by changes in our diet. What is more true for people moving from Afghanistan to Minnesota than the fact that there is less sun, and the types of food have changed!?
This is not the end of the world but is worth noticing. For example, too little Vitamin D can lead to soft and brittle bones, or feeling “pins-and-needles” in your hands or feet; too little B12 can make it harder for your body to make new blood, which causes dizziness, fatigue, and can also make you feel sad; too little Iron can make you feel tired or like it is harder to breathe.
One easy way to fix this is through “taking vitamins.” Vitamin D, B12, and Iron vitamins are all easily available. Most people that “take vitamins” make it part of their daily routine, putting the bottle in their bathroom, kitchen, or bedroom so they can take the vitamins when brushing their teeth, eating a meal, or going to bed. This is a small and simple way that we can take care of ourselves as we deal with the bigger obstacles all of us face.
Sources of B12
Vitamin B12 is essential for the development and functioning of the central nervous system and red blood cell formation. Food based sources of B12 include the following:
- Beef Liver
- Clams
- Oysters
- Salmon
- Tuna
- Ground Beef
- Milk
- Plain Yogurt
- Fortified cereals
- Eggs
You can also take B12 supplements orally (swallowing or chewing a capsule or pill) or dissolving a sublingual capsule under your tongue. Both are effective ways to absorb the vitamin. Sometimes, an individual is unable to absorb B12 via food or oral supplements due to lack of a specific protein in their stomach. When this happens, a doctor will order B12 to be administered via injection so that it can be absorbed properly.
If you are experiencing a lack of energy, numbness or tingling of the hands and feet, weight loss, nausea, troubling walking, and muscle weakness, ask your doctor about B12 deficiency.
Sources of Vitamin D
Vitamin D helps grow and build bones by promoting calcium absorption in the stomach. This is why high calcium products like milk and infant formula are fortified with vitamin D. Adequate vitamin D helps children grow healthy bones and protects older adults from osteoporosis. You can get vitamin D from 3 sources: food, sun exposure, and supplements.
Food sources of vitamin D include:
- Cod Liver Oil
- Rainbow Trout
- Salmon
- White or “Button” Mushrooms (especially when raw)
- Fortified milk
- Fortified cereal
Sun exposure accounts for the vitamin D intake of different people to different quantities based on a variety of factors, so it is difficult to provide general guidelines on sun exposure. Just bear in mind that taking some time outdoors on sunny days (even in winter!) is good for your health and presents many opportunities to enjoy yourself and boost your mood!
If you are experiencing “pins and needles” in your hands and feet, bone pain, muscle pain, and weakness, or have a history of broken and fractured bones, you may want to discuss vitamin D deficiency with your doctor.
Sources of Iron
Iron is one of the main components of red blood cells. It also supports the healthy development of connective tissue and is essential to support physical growth and neurological development.
Food based sources of iron include:
- Beef, especially beef liver
- Fortified cereals
- White Beans
- Lentils
- Chickpeas
- Spinach
- Sardines
- Stewed tomatoes
- Roasted cashews
- Roasted pistachios
Iron supplements come in different formulations; you may want to talk to your doctor about what type and dosage is best for you. Iron supplements are best consumed on an empty stomach to ensure proper absorption. It is possible to overdo it with iron supplements, which can cause an upset stomach and vomiting in more severe cases.
If you are experiencing tiredness, weakness, difficulty concentrating, and often feel cold, you might want to check your iron levels.