Here are some "reminder" ideas for taking your daily requirements of vitamins and supplements. You can select the options that work for you, or feel free to share some of your own ideas. Taking your supplements is a SMART idea.

Storage: Pill cases work great for multivitamins, calcium and iron. These can be found is different sizes. The larger rounds with screw on tops work well for travel, and are less likely to come open and spill.

Mindset: Taking our daily supplements can be viewed with the mindset of getting proper nutrition, just as eating a meal.

Always and establish a routine: Select the days you will be taking vitamin B12 supplements (this will differ depending on your surgeon and procedure). Sublingual tablet will fit in your pill case. I have found it helpful to fill my pill case routinely---every week on Saturday evenings. For B12 shots once a month, put a reminder on your calendar or phone or make an appointment for the same day and time each month.

Remember: it’s up to us to assume responsibility for our health. Keep supplements in a place that will be seen everyday. Take Calcium and Iron several hours apart for proper absorption.

Thankfulness: I have also found it helpful to remember each time I take my supplements, to be thankful, just as I am when I eat a meal. I am thankful that I don’t have to take any prescription medications and that my body is healthy and working properly and will serve me well.

Calcium is the most abundant metallic element in the human body. It is the building block of bones and teeth and together with magnesium is essential for the nervous system to transmit impulses throughout the body. In addition, calcium helps regulate heartbeat and other muscle contractions. It is also necessary for proper blood clotting and may even prevent hypertension. Calcium raises your body’s pH level, which delivers oxygen to cells for fighting diseases.

Most people need more calcium and magnesium to supplement their diet than any other minerals. You need magnesium along with vitamin D in order to absorb calcium. Without adequate magnesium the body may build calcium stones instead of bone.

Calcium requirements must be met throughout life. Long-term deficiencies may lead to osteoporosis and nervous system disorders. For better absorption, do not take calcium and iron at the same time.

While milk and milk products are the most well known sources of calcium, you can get calcium from other sources such as leafy green vegetables, broccoli, collard greens and okra. Fruits, such as oranges. Nuts and seeds including almonds and sesame. Canned sardines and salmon (eaten with the bone) tofu, grains and cereals.

Recommended daily intake is around 1500 mgs for gastric bypass patients. Doses can be spread throughout the day, with the last dose near bedtime.

Supplements are available that contain different forms of calcium. The most frequently available are:

Calcium carbonate is the most common and the least expensive. It can be difficult to digest and can cause gas. Calcium carbonate is 40% elemental calcium and is recommended that it be taken with food. Calcium citrate is more easily absorbed, easier to digest and less likely to cause gas. It is more expensive and more must be taken to get the same amount of calcium. Calcium Pyruvate, Pyruvate is found in the body naturally and exists in food such as red apples, cheese, dark beer and wine. It creates lean body mass, helps burn fat, increases metabolism, aids in digestion of sugars, stimulates energy, reduces appetite and LDL cholesterol. There are other calciums available such as calcium phosphate, calcium lactate and calcium aspartate.

Let’s look at an interesting comparison between cow’s milk and soy. Milk is an important source of calcium and protein, but not all milk is created equal. Both the plant-based and bovine varieties offer more or less equal amounts of protein. Unless the soy milk is fortified, dairy milk is a superior choice for calcium. If you do drink soy milk, select a brand that is calcium fortified. One cup of milk from cows has 296.7 grams of calcium verse is 9.8 mg of calcium in soy milk. One cup supplies a third of the recommended daily allowance for women.

Soy Milk
81 Calories
6.7 grams protein
4.7 grams fat
9.8 milligrams calcium

2 Percent Cow's Milk
121 calories
8 grams protein
4.7 grams fat
296.7 grams calcium

Definition of a gram:  One ounce contains 28.35 grams (g); a milligram (mg) is 1/1000 of a gram, so one ounce contains 28349.5 milligrams.

I haven’t missed too many meeting since I first visited the support group for weight loss surgery about 3 years ago, but I remember one of the things that impressed me, was how healthy and beautiful those who had lost weight looked, for the most part I couldn’t believe those who had reached their goal weight, were ever overweight. They had healthy skin and I didn’t recognize any thinning hair or hair loss. Most of the time when we are going through hair loss stage of weight loss, we think it is evident to everyone, but fact is, most of the time it’s not obvious to others.

Good news…it may appear that all your hair is falling out, but it’s not, and you won’t go bald.

Now the not-so-good news…No one knows why you lose your hair after weight loss surgery, and there is no cure for it.

About 20 to 30 percent of patients experience hair loss of some sort after banding, and a majority after gastric bypass. But no one goes bald…

There is a theory that the reason for hair loss is due to hormonal changes and as weight slows down, hair loss slows down. As you lose weight your body is going through major changes and stress could be a factor. Surgery and the medication itself are stressful on the body and can cause hair loss.

This can help…make sure you are getting at least 60 grams of protein each day. There is no proven scientific evidence that vitamins have an effect on hair loss, but it can’t hurt to try them, including zinc, vitamin E and biotin, (which is a B vitamin). B and B complex vitamins help your body deal with stress.

Be encouraged, most of us had weight loss surgery to regain a healthy lifestyle, so eat a well balanced diet, get in your protein, and take your vitamins to ensure overall healthy for a lifetime. Even though losing your hair is concerning, rest assured, getting to your goal weight and regaining your health is worth it. Yes, you can….you have many more miles to go!

Top 10 Foods for Healthy Hair

Food No. 1: Salmon or one/two tablespoons of ground flaxseed, both loaded with omega-3 fatty acid, needed to support scalp health.

Food No. 2: Dark Green Vegetables are high in iron and calcium.

Food No. 3 : Beans provide plentiful protein to promote hair growth, but ample iron, zinc, and biotin.

Food No. 4: Nuts , especially Brazil nuts are one of nature's best sources of selenium, an important mineral for the health of your scalp.

Food No. 5: Poultry has high quality protein they provide will help give you the healthy hair you crave.

Food No. 6: Eggs are high in protein and also contain biotin and vitamin B-12, which are important beauty nutrients.

Food No. 7: Whole Grains have a healthy dose of zinc, iron, and B vitamins.

Food No. 8: Oysters are high in zinc -- a powerful antioxidant.

Food No. 9: Low-Fat Dairy Products are great sources of calcium, an important mineral for hair growth. They also contain whey and casein, two high-quality protein sources.

Food No. 10: Carrots are an excellent source of vitamin A, which promotes a healthy scalp along with good vision

Did you know that B12 is important for metabolism? It also aids your body in the formation of red blood cells and helps maintain your central nervous system, brain and spinal cord.  It is necessary in the building of genetic material and DNA. It is also important for cardiovascular health.

Your body makes B12 from bacteria found in animal products and can be found in milk, milk products, eggs, meat, poultry and shellfish. Soy sauce and other fermented products may sometimes contain vitamin B12. After gastric bypass surgery the lower part of the stomach that aids in the process, is not at its former capacity.  So eat your way to health with vitamin B12 and don't forget your supplements.

B12 supplements are needed after Gastric Bypass Surgery along with calcium, iron and a multi-vitamin. It is important to get your B12 levels checked with regular blood work at least once a year by your Bariatric surgeon to make sure that you are in good health. Your doctor will do a CMP (Comprehensive Metabolic Panel) to check the status of your kidneys, liver, electrolyte, acid-base balance, blood sugar and blood protein levels.  The Institute of Medicine states: "No adverse effects have been associated with excess vitamin B12 intake from food and supplements in healthy individuals."  However, your surgeon will be able to tell how much you need according to your blood work. 

B12 can be purchased at your local GNC. 1,000 mcg weekly under the tongue (sublingual) or monthly injections can be given by your physician.   Keep up the good work...You'll B a 12 in no time!