5 most common nutritional deficiencies and how to overcome them

Nutritional deficiencies may be the last thing you think about. After all, if you're trying to eat healthily, take supplements, choose organic foods whenever possible, and maybe even grow them yourself, you may look healthier than most people.

But thieves with insidious nutrients and circumstances such as your age, your health, your chronic stress, the use of medications, the place of production of your food and even the way they are processed and stored can you deprive of the ability to absorb certain nutrients or even absorb them. the first place. You must not let this happen!

Recognizing when you do not consume enough vitamins, minerals and other essential nutrients can help you prevent deficiencies. Here is a list of the 5 most common nutritional deficiencies and how to approach them.

1. vitamin D

Vitamin Sunshine may be the most common vitamin deficiency.

Results from a study published in Archives of Internal Medicine revealed that in the United States, 77% of adolescents and adults had serum vitamin D levels less than or equal to 30 ng / mL. According to the National Institutes of Health, concentrations of 20 ng / mL or more are considered "sufficient for most people". Other experts, especially the Vitamin D Council, recommend higher concentrations. For example, 50 ng / mL is "ideal" according to the Council. Signs and symptoms of vitamin D deficiency include feeling of sadness / depression, dementia, frequent infections (due to deficient immune function), bone pain, weakness and sweating of the head.

If you have reason to believe that you are deficient in vitamin D, you must have a blood test to determine your rate. Your doctor can order the test or you can order one online. Unlike many other nutritional deficiencies, the best way to overcome vitamin D deficiency is not diet, but sun exposure and / or supplementation.

As a general rule, you must expose large areas of your unblocked skin (without sunscreen) to the sun for half the time it takes to burn. This time may vary depending on the color of your skin, time and latitude. An approximation is 10 to 20 minutes, three to four times a week. Vitamin D supplementation can supplement your sun exposure or meet your needs if needed.

The American Council of Food and Nutrition recommends 600 to 800 international adult units, while the recommendations of the Society of Endocrinology and the Council of Vitamin D are respectively 1500 to 2000 IU and 5,000 IU. Many experts believe that US dosages are too low.

2. Omega-3 fatty acids

It is therefore not surprising that a deficiency of omega-3 fatty acids is quite common since the main source of food is fish, which is not a popular product of many people.

Omega-3s, which possess potent anti-inflammatory properties and are useful in cardiovascular diseases, include arrhythmias, sudden cardiac death, arterial hypertension, blood vessel function and triglycerides. They must be consumed in a ratio roughly equal with omega-6 fatty acids, mainly pro-inflammatory. Unfortunately, this ideal 1: 1 ratio is closer to 1:20 to 1:50 because the typical Western diet is rich in vegetable oils as well as in fried and processed foods.

If you suffer from dry, flaky skin, dandruff, brittle nails, attention problems, fatigue and menstrual cramps, you may be deficient in omega-3s. You can dramatically improve your omega-3 intake by including foods rich in omega-3 fatty acids, such as salmon (Coho and Atlantic in particular, but make sure they're wild), whitefish, whitefish, and more. sardines and mackerel.

If fish is not your preferred field, sources other than fish, such as flaxseed and flaxseed oil, chia seeds, walnuts and sprouted radish seed, have high concentrations, but they are provided in the form of alpha-linolenic acid (ALA), which the body must be converted into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), more bioavailable, which is commonly found in fish. Omega-3 supplements in the form of fish oil or krill are also an option, but be sure to choose products from reputable manufacturers, free of toxins and environmentally friendly. Vegetarians and vegans can choose omega-3 supplements made from seaweed.

3. magnesium

It is estimated that about half of Americans do not consume enough magnesium. This essential mineral plays a vital role in cardiovascular health, migraines, detoxification, diabetes, osteoporosis, asthma and overall cell function.

How to recognize magnesium deficiency? Anxiety, irritability, nausea, vomiting, abnormal heart rhythms, confusion, low blood pressure, insomnia, poor nail growth, seizures, disorders sleep, hyperventilation, restless leg syndrome, and muscles are some of the most common symptoms of magnesium deficiency or deficiency. spasms and weakness.

To correct a deficiency, first review your diet. If you do not include a lot of dark green leafy vegetables, avocados, algae, nuts and seeds in your diet, start right now. Choose organic products wherever possible, as conventionally grown products often lack magnesium and other minerals. Not a fan of green vegetables? Puree and add to soups or squeeze. You can use leftover pulp in smoothies or soups.

Add nuts and seeds to your cereal, yogurts, salads, sandwiches and soups. If you still need a magnesium supplement, consider a supplement, such as magnesium glycinate or magnesium threonate, the latter appearing to have better bioavailability. Make sure you consume enough vitamin B6 because the level of this vitamin B helps determine how much magnesium your body will absorb.

4. vitamin B12

About 40% of the American population does not have enough vitamin B12. Vitamin B12 (cobalamin) deficiency is a particular problem because older people in our rapidly aging population are more likely to not take enough of this vitamin. Vegetarians, vegans, people with celiac disease, inflammatory bowel disease or other digestive problems, as well as people who have had gastrointestinal surgery are also likely to have an inadequate level of this vitamin.

Vitamin B12 is necessary for blood formation, DNA synthesis, energy production and myelin development. It is easy to miss a Vitamin B12 deficiency as it may take at least 10 years for the symptoms to appear. They include mental fog, fatigue, apathy, mood swings, memory problems, muscle weakness and tingling in the arms and legs.

Animal foods such as beef, eggs, salmon, scallops, shrimp and poultry are sources of vitamin B12, which means that people on a diet containing plants should look for foods fortified with vitamin B12, including many cereals and non-dairy beverages. With regard to supplements, drops and sublingual sprays, as well as injections (usually reserved for more serious deficiencies) provide the best absorption, unlike oral tablets. Look for methylcobalamin supplements because they are better absorbed than cyanocobalamin.

5. iron

According to the World Health Organization, iron deficiency is "the most prevalent and widespread nutritional disorder in the world". Iron deficiency anemia is prevalent in developing and developed countries. In the United States, the deficit could reach 20 to 50%, depending on the population studied.

Iron is probably best valued for its ability to provide hemoglobin, a protein in red blood cells, essential for life. Iron also plays a key role in the function of various enzymes and proteins and facilitates the transport of oxygen and the regulation of cell growth.

You may be familiar with the phrase "low iron blood", which is badociated with anemia, fatigue and a weakened immune system. People who have too little iron frequently exhibit these symptoms, as well as a pallor, shortness of breath and tingling in the legs.

You can increase your dietary iron intake by including foods rich in heme iron or non-heme iron. Heme iron is found in red meat, fish and poultry, while non-heme iron is found in plant foods such as beans and legumes, tofu, dark chocolate, spinach and cereals, and others. fortified foods. You can also cook in iron pots.

If you choose to take iron supplements, consult a health professional first. As a general rule, it is best to take iron supplements in two or three doses during the day and take each dose with vitamin C to improve absorption. This trick also applies to the consumption of iron-rich foods. Taking iron supplements with milk, caffeine, calcium or antacids reduces absorption.

When you choose an iron supplement, ferrous iron is more bioavailable than ferric iron. Iron supplements can cause constipation and other gastrointestinal side effects, which can occur when they take about 45 mg daily or more. Heme iron polypeptides, iron amino acid chelates and polysaccharide iron complexes are less likely to have side effects.

It is advisable to have your iron level checked by a simple blood test before starting supplementation or increasing your iron levels. Too much iron can also be problematic because it can accumulate in the body and cause significant cell damage.

Do not forget that nutrients work synergistically – some more than others – and that the correction of a disability will likely affect the needs of your body and / or the body. use of others. Therefore, while it is essential to recognize and correct nutritional deficiencies, it is also wise to review all of your nutritional intake – foods and supplements – to ensure you maintain your balance.

Deborah Mitchell is a freelance writer in the field of health. She has written, authored and co-authored over 50 books and thousands of articles on a wide range of topics. This article was first published on NaturallySavvy.com