Although many people take vitamin supplements to ensure they
get all the nutrients they need, this isn’t always necessary. In fact, you may
be at risk of developing certain nutritional deficiencies if you aren’t careful
about your diet, or if you have certain health conditions or are taking certain
medications that interfere with your nutrient absorption. This article will
explain the 10 most common nutritional deficiencies and how to avoid them, so
you can make sure your body gets the nutrients it needs to stay healthy!
1) Iron
Iron is a mineral that is found in food and is necessary for
the body to make hemoglobin, which carries oxygen in the blood. If you don't
have enough iron, you may develop iron deficiency anemia, which can cause
fatigue and other symptoms. Iron deficiency is surprisingly common, especially
among women of childbearing age. The best way to get enough iron is to eat a
balanced diet that includes iron-rich foods such as meat, poultry, fish, beans,
and iron-fortified cereals. You can also get iron from taking supplements, but
be sure to talk to your doctor first before taking any supplements. You may
also have nutritional deficiencies due to certain health or life conditions,
including pregnancy, if you are vegetarian or vegan (this sentence should come
right after the sentence about being careful with iron supplements), or if you
are breast-feeding (this sentence should come right after the sentence about
talking to your doctor).
Lastly, it's important to know that certain medications like
warfarin and sulfasalazine may affect how well your body absorbs nutrients.
Talk with your doctor about these medications before deciding on a vitamin
supplement plan.
2) Vitamin D
Vitamin D is one of the most important vitamins for our
health, and yet it is one of the most common deficiencies. Vitamin D helps our
bodies absorb calcium, which is essential for strong bones and teeth. It also
helps to regulate our immune system and has been linked to a lower risk of
certain cancers. Unfortunately, many people do not get enough vitamin D, either
because they don't get enough sun exposure or because their diet is lacking in
vitamin D-rich foods such as fatty fish, eggs, and fortified milk. If you think
you may be deficient in vitamin D, talk to your doctor about getting a blood
test. While you can take supplements, it's best to try and get some from food
sources first.
Even if you are getting enough to eat, if you are not eating
a balanced diet, you may still be at risk for certain nutritional deficiencies.
Also, you may have nutritional deficiencies due to certain health or life
conditions, such as pregnancy, or certain medications you're taking (or even
birth control).
Nutrition is an important part of overall wellness that
often gets overlooked by adults. However parents need to pay close attention -
with children's growth rates increasing rapidly before puberty begins and all
sorts of developmental milestones occurring after puberty starts - there are
several key nutrients that children need more than adults (such as zinc) so
their levels are likely already lower than yours.
3) Zinc
Zinc is a essential mineral that plays a vital role in many
different functions within the body. Unfortunately, zinc deficiencies are
surprisingly common, particularly in developing countries. People who have had
intestinal diseases or had sections of intestines removed due to disease or
weight loss surgery also may be at risk for vitamin deficiencies. Alcoholics
are also at high risk of having nutritional deficiencies. Older adults,
vegetarians, and people with chronic illnesses such as Crohn’s disease or
sickle cell anemia may also be at risk for zinc deficiency. The best way to
ensure you are getting enough zinc is to eat a balanced diet that includes
foods such as oysters, beef, pork, dark chicken meat, legumes, nuts, and seeds.
4) Calcium
One of the most important nutrients for our bodies is
calcium. It helps to build strong bones and teeth, and is also essential for
muscle contraction, blood clotting, and nerve function. Unfortunately, many
people are not getting enough calcium in their diets. This can lead to a number
of health problems, such as osteoporosis (a condition in which the bones become
weak and brittle). There are a few different reasons why someone might not be
getting enough calcium. For example, older adults absorb calcium less
efficiently than younger adults. People who have had intestinal diseases or had
sections of intestines removed due to disease or weight loss surgery also may
be at risk for vitamin deficiencies. Alcoholics are also at high risk of having
nutritional deficiencies. Low levels of zinc and iron are common among
alcoholics because alcohol depletes these minerals from the body. A diet that
does not include enough protein can also lead to malnutrition, especially if
you suffer from anorexia or another eating disorder. Finally, those taking
certain medications may be at risk for nutrient deficiencies because these
drugs interfere with how your body absorbs food or uses vitamins. Talk with
your doctor about any potential side effects or interactions before starting
any new medication.
5) Omega-3 Fatty Acids
Omega-3 fatty acids are one of the most common nutritional
deficiencies. Omega-3 fatty acids are essential for good health, but the body
can't make them on its own. They must be obtained through diet or supplements.
The best way to get omega-3 fatty acids is by eating fish, such as salmon,
mackerel, herring, sardines, and anchovies. Some plant foods, such as
flaxseeds, chia seeds, and walnuts, also contain omega-3 fatty acids. If you
don't eat enough foods that contain omega-3 fatty acids or if your body can't
absorb them properly, you may be at risk for an omega-3 deficiency.
6) B12
Vitamin B12 is a nutrient that helps keep the body's nerve
and blood cells healthy and helps make DNA, the genetic material in all cells.
Vitamin B12 is found naturally in animal products, including fish, meat,
poultry, eggs, milk, and milk products. Vitamin B12 is also added to some foods
and is available as a dietary supplement and prescription medication.
People who have had intestinal diseases or had sections of
intestines removed due to disease or weight loss surgery also may be at risk
for vitamin deficiencies. Alcoholics are also at high risk of having
nutritional deficiencies. Alcohol itself does not contain any nutrition, but
alcohol inhibits the absorption of nutrients from food. The lack of vitamins or
minerals can lead to malnutrition. The most common deficiency seen in
alcoholics is thiamine (vitamin B1). Thiamine deficiency can lead to
Wernicke-Korsakoff syndrome, which has symptoms such as trouble walking or
standing up straight, confusion, problems with muscle coordination (ataxia), seizures
(epilepsy), and mental confusion.
7) Magnesium
Magnesium is a mineral that's crucial to the body's
function. It helps keep blood pressure normal, bones strong, and the heart
rhythm steady. Magnesium deficiencies are surprisingly common, and can be
caused by a number of things such as high blood pressure medications. People
who have had intestinal diseases or had sections of intestines removed due to
disease or weight loss surgery also may be at risk for vitamin deficiencies.
Alcoholics are also at high risk of having nutritional deficiencies. A number
of drugs can lead to magnesium deficiency including corticosteroids,
anti-seizure drugs, beta blockers, antidepressants, anti-ulcer drugs or other
medicines for treating diabetes. Women with epilepsy are advised not to take
seizure medication containing phenobarbital because it might decrease levels of
magnesium in the body. The combination of seizures and decreased levels in
magnesium can cause serious side effects including death.
Some people are unaware they're deficient in magnesium until
they get an Mg test done.
8) Protein
Protein is an essential macronutrient that helps our bodies
grow and repair tissue. It is also important for immune function and making
enzymes and hormones. The Recommended Dietary Allowance (RDA) for protein is
0.36 grams per pound of body weight, or about 56 grams per day for a 160-pound
person. However, many people consume more protein than they need. For example,
the average American diet contains about double the RDA for protein. If you are
at risk for kidney disease or taking certain medications, your doctor may
advise you to limit your intake to 50% of the RDA. If you are eating high
levels of animal products, such as red meat or eggs, it may be difficult to
meet your daily requirements without supplements.
9) Potassium
Potassium is a vital mineral that plays a role in numerous
bodily functions, and it is essential for good health. However, many people do
not get enough potassium in their diets. This can lead to a number of health
problems, including high blood pressure, heart disease, stroke, and
osteoporosis. A potassium deficiency can also cause muscle weakness, cramps,
and fatigue. Potassium is found in many foods, including fruits and vegetables,
dairy products, meat and poultry, fish, and grains. You can also get potassium
from supplements. If you think you may be deficient in potassium, talk to your
doctor about getting a blood test to check your levels.
10) Iodine
Iodine is a trace element that is essential for the
production of thyroid hormones. These hormones are important for regulating
metabolism, growth, and development. A lack of iodine can lead to goiter,
hypothyroidism, and mental retardation. Iodine deficiency is still a problem in
many parts of the world, but it is easily preventable with dietary iodine or
iodine supplements. You may also be at risk if you are taking certain
medications such as birth control pills or antibiotics. You may have
deficiencies due to certain health conditions such as pregnancy, celiac
disease, Crohn's disease, diabetes mellitus type 1, Hashimoto's thyroiditis,
porphyria cutanea tarda (PCT), pernicious anemia and other autoimmune diseases.
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