You might be surprised by how many physical symptoms can be attributed to a deficiency of vitamins and minerals. While it’s certainly possible to get all the vitamins you need on a well-balanced diet, you might not realize that you have a vitamin deficiency until you start experiencing negative side effects.
Wondering if you might be experiencing a vitamin deficiency yourself? Look no further! Here, we’ll break down the 5 most common vitamins you’re probably not getting enough of.
1. Vitamin D
Vitamin D is most associated with sun exposure, but if you’re not getting enough time in the sun (or eating enough foods rich in this vitamin), you might experience a deficiency.
People with a vitamin D deficiency often experience poor bone health, muscle weakness, and fatigue. Fortunately, vitamin D is easy to get with a little bit of time in the sun, or by eating foods like salmon, eggs, fortified OJ, or milk.
2. Vitamin B12
Vitamin B12 is another vitamin that many people (especially people over the age of 50) may have a deficiency of. Vitamin B12 is vital for promoting digestion, neurological function, and red blood cell production.
Vitamin B12 isn’t hard to find in natural food sources, but supplements are also very common. Depending on your needs, you might consider B12 shots versus pills for supplemental intake.
Women are especially vulnerable to iron deficiencies because we lose blood every month when we menstruate. Iron deficiencies are very common and you’ll notice early side effects such as fatigue, dizziness, and shortness of breath.
Fortunately, iron can be found in many food sources, such as beans, eggs, and fortified cereals. And if you eat foods rich in iron alongside food rich in vitamin C, you’re body has an increased capacity to absorb both vitamins!
You may not even know that your body requires iodine every day, but it’s true! Iodine is crucial to regulating our thyroid function, which in turn controls our metabolism and body temperature. It’s also especially important for pregnant women.
Iodine is commonly found in seafood, eggs, dairy products, and grain-based foods like bread and pasta.
Calcium is especially important for promoting healthy bones. You probably were told that calcium was important as a child, but as you get older, calcium is also crucial to maintaining bone density and preventing osteoporosis.
Calcium deficiencies are often only detected once it’s too late and your bones have been weakened. Because of this, it’s a good idea to seek out natural sources of calcium now, such as dairy products or dark leafy greens like kale or spinach.
Preventing a Vitamin Deficiency
Having a vitamin deficiency can be very frustrating because you often don’t know what’s wrong until it’s too late. Because of this, it’s a good idea to make sure you’re always eating a well-balanced diet of vitamins to prevent deficiencies.
In addition, if you are worried about particular deficiencies, you can always supplement your diet with additional vitamins.
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