Most Common Vitamin and Nutrient Deficiencies and What to Do About Them

What are the most common vitamin and nutrient deficiencies? How these deficiencies affect your health and what to do to avoid this health condition we will discuss in this article.

The deficiencies include iron, vitamins D, B-12, B-2 and K-2, calcium, potassium, magnesium, and folate.

While the article’s photo suggests that supplementation is one way to correct a deficiency, as it mentions within the text, the best way to get your vitamins is through healthy foods or, in the case of vitamin D, from the sun itself.

You can get vitamin B-12 from eggs, meat, liver, shellfish, and milk. For B-2, be sure to include the same foods in your diet, along with green vegetables.

The other vitamins that you may be deficient in include:

Vitamin D3 -Vitamin D3 is a powerhouse for your heart and immune system. A growing body of evidence shows that it plays a crucial role in disease prevention and maintaining optimal health.

There are about 30,000 genes in your body, and vitamin D affects nearly 3,000 of them, as well as vitamin D receptors located throughout your body.

According to one large-scale study, optimal Vitamin D levels can slash your risk of cancer by as much as 60 percent.

Keeping your levels optimized can help prevent at least 16 different types of cancer, including pancreatic, lung, ovarian, prostate and skin cancers.

Remember, though, that vitamin D works synergistically with K-2 and magnesium.

Magnesium, especially, is an important component and, without sufficient amounts of it, your body cannot properly utilize the vitamin D you’re taking as a supplement.

While the optimal ratios between vitamin D and K-2 are yet to be determined, taking somewhere between 100 to 200 micrograms (mcg) of K2 is beneficial.

Telltale signs of vitamin K2 insufficiency include osteoporosis, heart disease, and diabetes.

Read More: Top 5 Signs Of Vitamin D Deficiency

Folate –This important nutrient plays a critical role in DNA methylation and being deficient in folate during the first trimester of your pregnancy is a major risk factor for neural tube defects such as spina bifida, anencephaly, and exencephaly.

Folate also may lower your risk for cancer, but don’t mistake folic acid — an ingredient often listed as a “fortification” in processed foods — for folate.

If for no other reason, while studies confirm folate appears protective against breast and uterine cancer, folic acid fortification of foods has been linked to an increase in colorectal cancer since its introduction.

One of the reasons folic acid does not have the same effects as folate has to do with the way it’s metabolized in your body.

Naturally occurring folate is metabolized to tetrahydrofolate (THF) in your small intestine. Synthetic folic acid, meanwhile, is initially reduced and methylated in your liver, where the enzyme dihydrofolate (DHF) reductase is required for the conversion of the folic acid into the active THF form your body can use (THF can even cross the blood-brain barrier, which helps explain folate’s usefulness against neurological disorders).

Iron – Iron is one of the most common nutritional supplements, but the truth is iron overload is more common than iron deficiency. This may be because so many processed foods and vitamins are fortified with iron.

But, while the iron is necessary for biological function, when you get too much, it can do tremendous harm.

For example, if left untreated, high iron can contribute to cancer, heart disease, diabetes and neurodegenerative disorders, including gout.

Unfortunately, the first thing people think about when they hear “iron” is anemia or iron deficiency.

This points out the necessity of making sure that you get your iron levels checked at least once a year and, specifically, to not supplement with iron unless your doctor indicates that you are iron deficient.

Magnesium-Magnesium is a natural relaxer of the muscles and nerves.A lack of magnesium can increase the risk of type 2 diabetes, muscle cramps, restless legs, fatigue, fibromyalgia, hypertension, and stroke, she explained.

Good sources of magnesium include seafood, broccoli, cabbage, sprouts, grains, nuts, and chocolate, she said.

Read More: Signs and Symptoms Of Magnesium Deficiency

Calcium-You should have three servings of dairy products to stop calcium deficiency.

Calcium is an essential mineral that helps in the development of healthy nerves, bones, and organs,” said chiropractic Dr. Allen Conrad, BS, DC, CSCS. Three servings of dairy products a day can offer the recommended calcium you need, he suggested.

Potassium-Potassium aids in cardiac function. Potassium is essential in cardiac pump function, nerve signaling, blood pressure regulation, and fluid balance,” said Jody Bergeron RN, BSN, MS, CEN, critical care nurse for Cape Cod Healthcare.

Sources of potassium include sweet potatoes, halibut, pistachios, lentils, white beans, and bananas, she explained.

Read More: Symptoms Of Potassium Deficiency 

Conclusion: Vitamin and nutrient deficiencies are very bad for your health, so be sure to eat food rich with these vitamins and nutrients mentioned above in the article.