A whopping 86 percent of Americans take vitamin supplements every day. And yet, about one in five people still has a nutrient deficiency.
With the proper whole foods diet packed with vitamins and minerals, adults should be able to get the nutrients they need from their food. But finding that perfect balance is tough — and that’s why there are so many people who still have vitamin deficiencies.
How can you tell if your meals are missing the mark? Here are four of the most common vitamin deficiencies — how to pinpoint them, and how to improve them if you have one.
1. Vitamin D
You can get vitamin D just by stepping outside. Yes, your body begins to produce vitamin D when it’s exposed to the sun’s ultraviolet rays. You can also get it from fortified juices and cereals, salmon, egg yolks, and mushrooms. And you want to make sure you have plenty of vitamin D in your system since it keeps your teeth strong, your mood high, and your immune system fortified.
If you think you might be vitamin D-deficient, familiarize yourself with the signs that you could be. Most people experience low moods, brain fog, decreased bone health, and more sicknesses, as a lack of vitamin D weakens the immune system.
2. Vitamin B12
You might associate vitamin B12 with energy levels, and that’s not an incorrect correlation. Vitamin B12 is instrumental in helping your body ward off anemia, a condition that renders red blood cells unable to carry enough oxygen to your tissues. This leaves you feeling tired — so, a wealth of B12 would keep you energized and anemia-free.
If you suspect you might be low on B12, you can find it in many fish and meat products. Dairy also contains vitamin B12, as do many fortified foods designed to increase your levels without forcing you to eat animal products.
Iron deficiency anemia is the most common type of anemia in the world because, well, lots of people are iron deficient. You can tell if you’re lacking iron if you’re constantly tired, visibly pale, or if you suffer from dizziness or heart palpitations. Luckily, you can boost your iron reserves with red meats, spinach, and supplements, such as the Iron Tablets By Vitabiotics.
4. Vitamin K
Just because you haven’t heard of it doesn’t mean it’s not important. Vitamin K doesn’t get as much attention as, say, Vitamin D or B12, but it plays some pivotal roles in the body. For instance, it helps prevent blood loss by improving the blood’s ability to clot. It may also impact heart and bone health.
There are two types of vitamin K: K1, which you can find in plant-based foods, such as spinach and olive oil; and K2, which appears in animal-based products like egg yolks and pork.
Skip the Common Vitamin Deficiencies
These are just four of the most common vitamin deficiencies that you might face. Do any of the symptoms sound familiar? If so, consult with your doctor to see if you have a deficiency you can fix with nutrient-dense food or supplements rife with vitamins and minerals.
In the end, it’s worth familiarizing yourself with these and other common deficiencies to keep yourself safe, healthy, and happy. And in the meantime, be sure to check back with us for the latest health-related news.