BUILD UP YOUR NUTRIENT DEFENSES

BUILD UP YOUR NUTRIENT DEFENSES

Vitamin and mineral deficiencies are common and can have a profound effect on overall health and well-being.

Vitamin and mineral deficiencies are common and can have a profound effect on overall health and well-being. For example, 1 billion people worldwide – and 42% of Americans – don’t get enough vitamin D.
Deficiencies can result from poor dietary choices, such as in processed foods and not enough fruits, vegetables and whole grains. Those on vegan and vegetarian diets are also at risk for low amounts of certain nutrients.

Lifestyle factors contribute, including chronic stress, excessive alcohol consumption and smoking. Age-related changes, too, affect the body’s ability to absorb and utilize vitamins and minerals, making older adults more susceptible.

Here are some common deficiencies and symptoms:

Vitamin D deficiency can lead to osteoporosis and increased fracture risk. It’s also crucial for immune health; a 2022 study found those with a vitamin D deficiency were more likely to develop a severe or critical case of COVID-19.
Causes: Limited sun exposure, dark skin, aging
Symptoms: Bone pain, muscle weakness, fatigue
Sources: Sunlight, fatty fish, fortified dairy products and supplements

Magnesium supports muscle and nerve function, as well as bone health.
Causes: Poor diet, gastrointestinal diseases, excessive alcohol consumption
Symptoms: Muscle cramps, fatigue, irregular heart rhythms
Sources: Nuts, seeds, whole grains, leafy green vegetables, legumes

Vitamin B12 is crucial for nerve function and red blood cell production.
Causes: Poor absorption due to age, GI issues, a diet lacking in animal products
Symptoms: Fatigue, weakness, anemia, memory problems, neurological issues
Sources: Meat, dairy, eggs, fortified cereals (Those on plant-based diets should take B12 supplements.)

Folate (vitamin B9) is critical for numerous bodily functions, particularly cell function and tissue growth. Folate is especially important during periods of rapid growth, such as infancy.
Causes: Poor diet, increased needs in pregnancy
Symptoms: Anemia, fatigue, irritability
Sources: Leafy greens, legumes, nuts, fortified grains

Calcium is essential for bone and dental health. Adequate amounts of vitamins D3 and K2 are also necessary for the transport and absorption of calcium into the bones.
Causes: Inadequate diet
Symptoms: Muscle cramps, brittle bones, back pain, dental problems
Sources: Dairy, leafy green vegetables, fortified plant-based milks

Iron is necessary for hemoglobin production. Women with heavy periods, pregnant women and those with GI disorders are at higher risk.
Causes: Blood loss, pregnancy, poor diet
Symptoms: Fatigue, weakness, pale skin, shortness of breath, and in severe cases iron-deficiency anemia
Sources: Red meat, poultry, fish, lentils, beans, fortified cereals (Vitamin C can enhance iron absorption from plant-based sources.)

Vitamin A plays a key role in maintaining vision, supporting immune function and promoting skin health. It exists in two primary forms: preformed vitamin A (retinol) and provitamin A carotenoids (such as beta-carotene), which the body can convert into vitamin A.
Causes: Poor diet
Symptoms: Night blindness, dry skin, vision trouble
Sources: Liver, fish, dairy, beta-carotene-rich vegetables such as carrots and sweet potatoes

Vitamin and mineral deficiencies are widespread and can significantly impact health. Poor diets, lifestyle factors, and age-related changes contribute to deficiencies. Common ones include vitamin D, leading to osteoporosis and immune issues; magnesium, causing muscle cramps and fatigue; B12, affecting nerve function and energy; folate, important for cell growth and anemia prevention; calcium, vital for bone health; iron, necessary for red blood cell production; and vitamin A, crucial for vision and skin. Deficiencies are often linked to poor dietary choices, chronic stress, and certain health conditions, with specific populations, such as vegans or the elderly, at greater risk.

Army veteran Jennifer Campbell is a certified personal trainer with a master’s degree in nutrition education. She is past commander of the California Legion’s 24th DiStrict and Hollywood Post 43.