Today we have more choice than ever in what we eat on a daily basis. Yet we fall short here and there when it comes to key nutrients in our diet. Scientific research has shown that many in the Western world are deficient in magnesium(1), vitamin B12, D3, omega 3 and iron, among others.
What consequences does this have and how do you recognize the symptoms of deficiency? Read it all in this article and learn what you can do about it.
Magnesium
Magnesium is very important for the proper functioning of the human body. The mineral is involved in more than 300 processes(2). Among other things, magnesium helps build muscles and bones and relaxes muscles and nerves. Therefore, it is one of the most important minerals for humans. Therefore, it is essential to get enough magnesium. The body cannot produce magnesium itself and therefore gets it from food.
Despite the fact that you strive for a healthy diet, you may experience a magnesium deficiency. Due to poor absorption from food (intestinal problems), prolonged stress or too much excretion by the body. Also, if you sweat a lot, for example while exercising, you can lose a lot of magnesium. In addition, elderly people often absorb magnesium less well.
You can recognize a deficiency by the following symptoms:
- Periods of hyperactivity
- Difficulty sleeping or difficulty sleeping for long periods of time
- Painful muscle cramps
- Osteoporosis
- Kidney stones
- Contractions of the eye
- High blood pressure
- Fatigue, irritability, lethargy
How to prevent deficiency?
Eat mostly whole grain cereals (such as oats), nuts, dark chocolate (70-85%) or green leafy vegetables. If you want to be absolutely sure you get enough, take a supplement. However, make sure you take an easily absorbable variety and that it does not contain any unhealthy additives.
Magnesium bisglycinate and citrate are the best absorbable forms. Want to know more about this look at the link or view the Vitamin Packet.
Vitamin B12
Vitamin B12 is a special vitamin. This is because it is essential for the production of red blood cells, proper functioning of the nervous system, repair of body cells and brain function. Vitamin B12 is part of the vitamin B complex. Vitamin B12 is special because we can get it mainly from animal foods.
Vegetarians and vegans are therefore at high risk of deficiency(3, 4). Elderly people are also at risk because the absorption decreases with age(5, 6).
Vitamin B12 deficiency can be recognized by the following symptoms, among others.
- Chronic fatigue, feeling of weakness
- Light feeling in the head, dizziness
- Chest tightness, shortness of breath, rapid breathing, especially on exertion
- Muscle weakness on exertion, muscle tremors
- Accelerated heart rate
- Pale skin and lips
- Tinnitus, headache, nerve pain
- Cold hands and feet, tingling in fingers
- Yellow discoloration of skin and whites of eyes
- Unexplained prolonged fever
- Decreased sense of smell, sight and hearing
- Nausea or lack of appetite
In addition, a B12 deficiency can also cause mental reactions such as:
- Mood swings, or personality changes
- Thinking, concentration, memory problems
- Depression, irritability, anxiety, paranoia
How do you prevent a deficiency?
Vitamin B12 is mainly found in meat and shellfish such as mussels. However, it is questionable whether you absorb enough vitamin B12 this way and if you do not eat this at all, it is best to take a supplement. Make sure that you take a good absorbable variant without unhealthy additives such as artificial flavors and colors.
Methyl- and Adenosylcobalamin are the best absorbable forms. Want to know more about this look at the link or view the Vitamin Packet below.
Vitamin D3
Vitamin D3 can be produced by the body under the influence of sunlight. And that is exactly what we lack in the western world during the winter months. It is therefore not surprising that during the winter many people suffer from a deficiency of vitamin D3. Vitamin D3 is important for the absorption of calcium and phosphorus. It is important for strong bones and teeth, muscle function and repair, and proper immune system function(7).
Older people(8) and those with dark skin are at increased risk of Vitamin D3 deficiency. During the winter months, by the way, everyone does well to get some extra Vitamin D3.
If you think you are deficient in vitamin D3 check the following symptoms.
- Fatigue, lack of energy
- Weak bones
- Bleeding gums
- Pain, tremors or cramping of muscles and joints
- Lethargy
How to prevent deficiency?
Through food containing vitamin D3, fatty fish (salmon, mackerel, sardines, trout) or egg yolks(9).
In addition, a good solution is to supplement Vitamin D3. When doing so, make sure you take the best absorbable form of cholecalciferol and that there are no unhealthy additives in the product. In addition, go for a sustainable and plant-based alternative. Click on the link for an example or view the Vitamin Package.
Omega 3
Omega 3 is a combination of polyunsaturated fatty acids that are important for the overall health of your body. Omega 3 DHA and EPA is important for the proper functioning of the eyes, brain(10, 11) and heart(12). Benefits are achieved with a minimum intake of 250mg of Omega 3 DHA and EPA per day. In addition, 200mg of additional Omega 3 DHA on top of the aforementioned amount is important for a baby's eye and brain development during pregnancy and lactation(13).
People who eat little or no fish are at increased risk of omega 3 deficiency. People who consume a lot of sunflower oil, a common ingredient in the Western world, are also at risk.
The following symptoms can occur with deficiency:
- Less sharp vision
- Forgetfulness
- Mood swings
- Acne or dry skin
- Sagging muscles
- Problems concentrating
- Thirst, frequent urination
- Inflammation
How do you prevent a deficiency?
You can eat fatty fish such as herring or salmon. If you cannot or do not want to eat fish, the best alternative is to take an Omega 3 supplement. With Omega 3 supplements, you have the choice of fish oil or the much more durable algae oil.
It is important to note that about 25% of the global fish catch goes to the omega 3 industry and contributes significantly to overfishing and ocean pollution. Fish get their high omega 3 levels from the algae they eat. So why not get our omega 3 directly from the source as well?
If you look at it that way then the only correct alternative is omega 3 algae oil. Check out the Vitamin Packet.
Iron
Iron is an essential mineral needed by the body. A main component of red blood cells, it transports oxygen to the body's cells. In food, you can generally find two types of iron, heme iron found mainly in red meat and non-heme iron found in both animal and plant foods.
Young women, children and vegetarians/vegans(14, 15) are especially at increased risk of iron deficiency. It is one of the most common deficiencies in the world(16).
Iron deficiency is characterized by the following symptoms:
- Anemia
- Fatigue
- Feeling of weakness
- Weakened immune system
- Impaired brain function
How to prevent deficiency?
Meat, shellfish or sardines contain iron but so do broccoli, beans and seeds.
You have to be careful with supplementing iron because too much is very harmful. It is best to take Vitamin C. Vitamin C stimulates the absorption of iron from food and is also good for the immune system.
Make sure you take a natural variant without artificial additives. Check out our Vitamin Package.
Vitamin Pack
Want to make sure you get enough of the above nutrients in a natural and sustainable way? Then check out the Ekopura Vitamin Package below. We use only sustainable ingredients, without unhealthy additives and locally produced.
The package includes 3 months supply.
