As we age, it’s common to start noticing certain changes such as feeling more fatigued throughout the day or feeling groggy and weak. We chalk it up to becoming older, but could these symptoms be attributed to another cause?
These are common signs of aging, but they are also common signs of being nutrient deficient. Nutrient deficiency can cause fatigue and lower brain function, and it can cause severe side effects such as migraines, weight gain, anemia, and even blindness in extreme cases of Vitamin A deficiency.
While it is generally best for the body to absorb nutrients from food, it’s recommended by most physicians that those experiencing nutrient deficiencies should consider vitamin supplements if they can’t get the nutrients from diet alone.
But with so many different vitamin supplements available today, what vitamins should you take? What vitamins are you lacking in your diet, and which vitamins are going to be the most beneficial for your overall health?
One vitamin supplement you may want to consider is Vitamin D. A deficiency in vitamin D can cause fatigue, changes in your mood, and can weaken your bones. Vitamin D deficiency can sometimes develop over decades as the symptoms aren’t always obvious right away.
Most of the vitamin D we get we produce ourselves. Upon exposure to sunlight vitamin D is produced from cholesterol under the skin. Some foods, like fortified yogurt or fatty fish such as salmon, are good sources of vitamin D from food.
But it can be hard to get all the vitamin D the body requires from food and sun alone, making it one of the most common nutrient deficiencies globally. The National Center for Biotechnology Information recommends those who may be deficient in vitamin D should take it in supplement form, especially in the winter, to ensure better health.
Another common nutrient deficiency in Western diets is B12 deficiency. Specifically common among vegetarians and vegans, b12 deficiency can cause serious health problems. Symptoms such as weakness, anemia, trouble with balance, swollen tongue, and numbness in hands and legs are all signs of a lack of B12 in your body.
B12 is primarily found in animal products. Beef, eggs, shellfish, and organ meats such as liver are all rich sources of B12. This explains why studies indicate that between 80–90% of vegans and vegetarians are lacking a proper amount of B12. People that live by a vegetarian or vegan diet are prime candidates to be taking multivitamins containing B12, or better yet B12 specific vitamins.
Calcium is responsible for mineralizing bones and teeth and contributes to heart, muscle, and nerve function. Despite the importance of calcium, many people in the West are calcium deficient.
Not having enough calcium can cause osteoporosis, a softening of the bones as we age. Most are aware that dairy products such as milk are high in calcium, but foods like sardines, kale, broccoli, and spinach are also great sources of calcium.
Those lacking a proper amount of calcium can take supplements, but beware. The use of calcium supplements has been debated as of late because of some studies indicating that calcium supplements may cause an increased risk of heart disease. Taking calcium supplements is a good way to combat a calcium deficiency, but with caution in mind.
Magnesium deficiency is also common among Westerners. It can also contribute to osteoporosis, as well as heart disease and type 2 diabetes. Less serious than heart disease but still something to consider, magnesium deficiency contributes to muscle cramps and personality changes.
Consuming foods like spinach, black beans, edamame, and nuts such as almonds and peanuts that are rich in magnesium can help keep these symptoms at bay. Usually, people can get enough magnesium through regular nutrition.
However, if you’re unable to eat enough of these foods to meet your magnesium needs, you may want to take magnesium vitamins to supplement your intake. Keep in mind, though, that according to the Office of Dietary Supplements, too much magnesium intake can be toxic.
Another B vitamin many find themselves lacking is folate, or folic acid. Folate deficiency is responsible for causing things like fatigue and irritability, but lack of folic acid is especially problematic for women who are pregnant.
Folic acid contributes to the healthy growth of unborn children in the womb and decreases the chances of birth defects. Women of childbearing age who are considering having children are often urged by medical professionals to take folic acid in supplement form.
Foods like beans, nuts, eggs, and various greens such as kale are high in folate content. But, according to the Harvard T. H. Chan School of Public Health, folate is absorbed better from supplement form, unlike many other vitamins you should take to help decrease deficiency.
With symptoms of vitamin deficiency such as fatigue, weakness, and irritability, making sure you get enough nutrients in your diet or through supplements gives you a better quality of life daily. You simply feel better when your body has what it needs.
With symptoms of vitamin deficiency like osteoporosis, anemia, and heart disease, proper nutrient intake could save your life.
Eating right is a never-ending struggle. At the end of the day, you have to just do the best you can and be satisfied with that. Constantly worrying about not getting enough of this or enough of that is going to unnecessarily stress you out, causing a whole new set of problems.
There is no one diet anyone has discovered that’s right for everyone. We try to do our best, and it’s okay to feel good about doing pretty well on the vitamin front as opposed to perfect.
Just because getting your vitamins from food is generally a better way to absorb them doesn’t mean you should shy away from supplemental solutions for nutrient intake. Always know what you’re buying, and research whether certain supplements are right for your needs, but rejecting out of hand the notion of supplementing your diet with vitamins is likely a mistake.
Studies show most Westerners are nutrient deficient, but acquiring those necessary vitamins isn’t difficult. We have more knowledge than ever about the amounts of certain vitamins we need to take daily, and we have access to this information anytime we want.
What vitamins you should take specifically is a question you and your doctor will have to find the answer to together, but a vitamin supplement is often the simplest solution to combating the symptoms of nutrient deficiency.
