2005 Dietary Guidelines: Nutrient Shortfalls in General Population Shortfalls for adults: calcium, potassium, fiber, magnesium, vitamin C, vitamin E, and carotenoids (as a source of vitamin A) Shortfalls for children and adolescents: calcium, potassium, fiber, magnesium, and vitamin E 2005 Dietary Guidelines: Recommendations for Special Needs Vitamin B-12 for People Over 50 Although a substantial proportion of individuals over age 50 have reduced ability to absorb naturally occurring vitamin B-12, they are able to absorb crystalline form. Thus, all individuals over age of 50 should be encouraged to meet their Recommended Dietary Allowance (RDA, 2.4 mcg/day) for vitamin B-12 by eating foods fortified with vitamin B-12 such as fortified cereals, or by taking crystalline form of vitamin B-12 supplements.

Iron for Women Based on blood values, substantial numbers of adolescent females and women of childbearing age are iron deficient. Thus, these groups should eat foods high in heme-iron (e.g., meats) or iron-fortified foods with an enhancer of iron absorption, such as foods rich in vitamin C (e.g., orange juice). Folic Acid for Women of Childbearing Age Since folic acid reduces risk of neural tube defects, spina bifida and anencephaly, a daily intake of 400 mcg/day of synthetic folic acid (from fortified foods or supplements in addition to food forms of folate from a varied diet) is recommended for women of childbearing age who may become pregnant. Pregnant women should consume 600 mcg/day of synthetic folic acid (from fortified foods or supplements) in addition to food forms of folate from a varied diet. Vitamin D for Elderly, People with Dark Skin, and People Who Avoid Sun Adequate vitamin D status, which depends on dietary intake and cutaneous synthesis [synthesis in skin exposed to sunlight], is important for optimal calcium absorption, and it can reduce risk for bone loss. The elderly and individuals with dark skin (because ability to synthesize vitamin D from exposure to sunlight varies with degree of skin pigmentation) and people who get very little exposure to sunlight (e.g., housebound individuals) may need as much as 1,000 International Units per day to achieve protective blood levels of vitamin.

Fish, EPA, and DHA Evidence suggests that consuming approximately two servings of fish per week (about 8 ounces total) may reduce risk of mortality from coronary heart disease and that consuming EPA and DHA (two long chain polyunsaturated fatty acids in fish) may reduce risk of mortality from cardiovascular disease in people who have already experienced a cardiac event.

A mat also gives you traction during your poses. When your body heats up, you have a tendency to sweat, which could cause you to slip if you were directly on a floor. The mat helps minimize potential slipping and can add to safety of your practice. There are a variety of different mats you can use.

Optional Yoga Accessories Yoga Mat Bag – It helps you carry your yoga mat to and from class. Some of them also have room for other items such as a change of clothes, your keys, and wallet.

Yoga dvds – If you are not taking classes, they can provide you with wonderful instruction, often from top teachers.

Yoga Props – There are a variety of props that can help you with your form, especially if you are a beginner.

One of least mentioned, but what I feel is one of most important yoga accessories, is a water bottle. During your practice, your body will likely sweat and release toxins. Water is necessary to help you flush out toxins and replenish any lost fluids. After your practice you will probably be thirsty, so cool, refreshing water will seem like a wonderful reward after all your hard work.

When you begin practicing, you may decide to just buy standard items. As you advance, you will very likely decide to purchase some other yoga accessories to help you develop and grow.