There are many nutrients that are essential for health and wellness. While a balanced diet typically provides vital vitamins and minerals that support regular bodily processes, deficiencies aren’t uncommon.

Here are the 6 most common vitamin deficiencies and the symptoms to look out for.

1. Iron Deficiency

Iron is an essential component of red blood cells, binding with hemoglobin and transporting oxygen to cells throughout the body. Non-heme iron is the most common type of iron, found in both animal and plant foods, but it’s more challenging for the body to absorb it compared with heme iron. Heme iron is found in high amounts in red meat, which means that vegetarians and vegans are particularly at risk for developing iron deficiency.

Deficiency occurs in meat-eaters, too. In fact, iron deficiency is one of the most common nutrient deficiencies worldwide, affecting about one-quarter of the population around the globe. Some symptoms of deficiency include:

• Tiredness and weakness
• Weakened immune function
• Impaired brain function

2. Magnesium Deficiency

Magnesium is critical for healthy bone and teeth structure, but close to three-fourths of all adults in the U.S. consume less than the required daily amount. In fact, this nutrient is required by almost every cell in the body, regulating muscle function, heart rhythm and more. 

The body can’t make magnesium, so you need to get it from your diet. Adequate sources of magnesium include almonds, spinach, broccoli and whole-grain bread. Most modern diets are low in magnesium-rich foods—if you’re concerned about your magnesium levels, look for:

• Muscle twitches, tremors and cramps
• Osteoporosis
• Mood disorders

3. Vitamin D Deficiency

Vitamin D gets its nickname, the “Sunshine Vitamin,” because it’s produced from cholesterol in your skin during exposure to sunlight. This fat-soluble vitamin travels through the blood stream and into cells, supporting healthy bones and muscles, as well as energy production. 

People who live in cooler climates, particularly those without abundant sunshine, are most at-risk for vitamin D deficiency. It’s estimated that 95% of all adults in the United States don’t get enough of this vitamin, and as many as 50% of these individuals qualify as D-deficient. If you suspect you may be vitamin D deficient, look for the following symptoms:

• Muscle and bone weakness or pain
• Increased risk of fractures
• Mood disorders

4. Vitamin E Deficiency

Vitamin E prevents free radicals from harming (or even killing) otherwise healthy cells. While research is ongoing, studies show that maintaining appropriate vitamin E levels prevents oxidative stress from damaging cells throughout the body. Since oxidative stress is linked to cancer, diabetes, heart disease and a whole host of conditions, getting enough vitamin E in your diet—whether from whole foods like nuts, pressed oils and leafy greens, or from supplements—is critical. 

While very few people are clinically deficient in vitamin E, many people aren’t getting the recommended daily amount of 15mg. If you feel you might not be getting enough vitamin E, look for symptoms like:

• Nerve and muscle damage resulting in loss of feeling in arms and legs
• Vision problems
• Weakened immune system

5. Vitamin B12 Deficiency

Also known as cobalamin, this water-soluble vitamin plays a role in blood formation, brain function and nerve function. Every cell throughout the body needs B12 to function normally—unfortunately, the body is unable to produce it. Making matters even more difficult, B12 is only found in sufficient amounts in animal foods, so vegetarians and vegans may be B12 deficient. 

The elderly are also at risk of B12 deficiency, since absorption decreases with age. People lacking in intrinsic factor protein are also at risk of deficiency since it’s an essential nutrient for B12 absorption. Here’s what to look out for:

• Megoblastic anemia, a blood disorder that enlarges red blood cells
• Impaired brain function
• Muscle weakness, decreased appetite, nausea and weight loss

6. Calcium Deficiency

Like B12, calcium is an essential nutrient for every cell in the body. It’s well-known for strengthening bones and teeth, but it also serves as a signaling molecule, aiding heart, muscle and nerve function. Calcium levels in the blood are tightly regulated, and all excess is stored in bones. If you’re deficient, your bones will release calcium, making them softer and more fragile in the process (osteoporosis).

A majority of adults around the world don’t receive their recommended calcium intake each day. Many leafy green vegetables should be included in ones diet for greater calcium intake. Here are signs you may need more calcium:

• Osteoporosis (in older adults)
• Soft bones, or rickets (in children)
• Muscle cramps and spasms

Supplements And Diet Can Help Address Vitamin Deficiencies

Worried that you’re not getting enough of the essential nutrients your body needs to maintain good health? Adjusting your diet can help, but it may still often be difficult to maintain adequate vitamin levels. Remember to firstly include a wide range of vegetables and fruits to ensure you are getting the various vitamins and minerals that your body needs.

Supplementing can be a safe, effective solution. Always consult a doctor before taking a supplement to determine whether it’s right for you and choose the supplements wisely. The common deficiencies listed above have a direct impact on your overall health. Talk to your doctor today to make sure you’re getting the nutrients you need to live a happier, healthier life.

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Today’s generation faces a lot of environmental threats that weaken the immune system. There are viruses, pollution, and a stressful lifestyle that often lead to diseases. Amidst the global pandemic brought about by the COVID-19, people around the world are searching for ways to strengthen their immunity.

There is a wide array of activities, food, and nutritional supplements such as Enzyme Defense for immune support that can create a protective shield from within. They can stimulate the body’s defense mechanism against the harmful effects of illnesses, kind of acting like a preventative measure.

If you have made a vow to become stronger and healthier this year, here are some surefire ways to jump start your journey towards immunity and wellness. You can take Proteolytic Nutritional Supplements for the below mentioned reasons.

For Digestion

Common signs of a weakened immune system include frequent colds and infections. Chronic stomach troubles such as diarrhea and Irritable Bowel Syndrome are also indicators that the immune system has taken a nosedive.

Studies show that 70 percent of the immune system can be found in the digestive tract. A low amount of beneficial gut bacteria poses a high risk for viruses and inflammation. So, a nutritional supplement that enhances the digestive system’s capability to protect the body is needed to ward off those nasty bugs.
Proteolytic enzymes such as protease, regulate and modulate the body’s inflammatory response. These protein-destroying enzymes inhibit the growth of pathogenic complexes, which adversely affect immune functions.

These enzymes are commonly produced in the stomach or the pancreas. But, if the body cannot produce enough, supplements can be a helpful support.

Studies suggest that proteolytic enzymes found in supplements like Enzyme Defense for immune support, break up, or prevent the formation of pathogenic immune complexes. It consequently leads to enhanced lymphatic drainage. This optimum functioning of the body’s systems significantly boosts the immunity.

For Circulation

Proteolytic enzymes can also reduce the viscosity of the blood, which facilitates good circulation. If the blood flows on an optimal level, the supply of oxygen in the body increases. It consequently transports essential nutrients to the organs and takes away waste products like clockwork.

A few everyday things that you can and should be doing already, to help keep you and your immune system in tip top shape are next.

Eat a Healthy Diet

A healthy gut equals a more robust immune system. If the intestinal flora is in tiptop shape, the body can fight off infections better.

Doctors recommend a diet rich in vegetables, fruits, whole grains, and healthy fats. Food that is rich in Vitamin C, antioxidants, and zinc significantly lower inflammation and ward off infections.

People are advised to stay away from processed and fried food since they all tend to be more inflammatory.

It would be best to add more fermented foods such as sauerkraut, miso, yogurt, kimchi, or kefir in your regular meals. They provide more good bacteria in the gut, which then supports the whole immune system.

Get Adequate Sleep

If computers need to rest so that they do not overheat, more so for humans who need rest as well. Sleep essentially reboots the whole system of the body.

When you get a full seven to eight hours of sleep every night, your immune system gets boosted naturally.

On the other hand, surviving on a sleep-deprived state forces your body to churn out stress hormones. These hormones are called cortisol, and may keep you awake and alert, but it wrecks your immune system big time.

So, to ward of illnesses, make sure to get that much-needed shut-eye. The human body is a fantastic structure that is made to weather out any storm. It may get tired or weary at times, so it needs that much needed immune system boost.

Photo credits:

• Pigoff PhotographY on Unsplash
• freestocks
• Michele Blackwell
• Humphrey Muleba

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If you’ve recently decided to go vegan (or even if you’ve been plant-based for years), well-meaning friends, family, and often strangers will tend to talk to you about nutrition. One of the common misconceptions about veganism and vegetarianism is that individuals who choose not to consume meat and dairy aren’t getting everything they need from their food.

In terms of macronutrients, this is completely untrue. Not only can you get everything you require from plants, including proteins, but you’re actually nurturing your body by avoiding contaminants found in meat products. Nonetheless, it’s true that a vegan lifestyle puts you at more risk of developing certain micronutrient deficiencies. This is not to say that you’re doing anything wrong when it comes to the foods you’re consuming, but it’s just a reflection of how people eat and live nowadays, perhaps.

If you want to be 100% sure you’re giving your body all the right fuels, it’s a good idea to educate yourself about supplements. By adding just a couple of steps to your daily routine (and extremely simple steps at that), you can enjoy the benefits of a properly balanced diet (including a great body), rich in essential vitamins and minerals.

Unfortunately, keeping healthy will require a bit more than picking up a multivitamin the next time you’re at Whole Foods. Even if you opt for some of the more expensive products available, you risk ingesting ingredients sourced from animals, which is what you wanted to avoid in the first place.

NOT ALL CAPSULES ARE VEGAN

Because supplementation requires precision, you’ll probably want to purchase something with all the right amounts already measured. After all, daily recommended intakes for vitamins and minerals are measured in μg (one-millionth of a gram), and over consumption puts your body at risk of suffering serious consequences. This is why most manufacturers give you easily consumable, precisely measured doses of micronutrients, encased in soft or hard gelatin capsules.

But the thing is, gelatin capsules aren’t vegetarian or vegan. In the majority of cases, they’re made out of bone and pork skin, while some manufacturers opt for gelatin obtained by extracting collagen from fish bones.

If you want to make sure you’re getting real vegan supplements, look for those housed in non-toxic cellulose capsules. Unless you’re making your own capsules, the only way to be certain that your supplements are vegan is to read the label carefully.

MICRONUTRIENTS TO LOOK FOR

Vitamin B12

Regardless of whether you’re entirely plant-based or not, B12 is going to be one of the crucial vitamins to look for in supplements. It’s a water-soluble micronutrient that plays an important role in the functioning of the nervous system, as well as in the creation of red blood cells (which are in charge of keeping your immune system strong).

B12 is actually found in the ground, and our ancestors obtained it by eating unwashed fruits and vegetables. Today, this has become impossible, seeing the rigorous sanitizing regimes that produce goes through before it finds its way to your table. Omnivores get B12 from eating meat (often as a byproduct of B12 supplements given to the animals), but it can also be found in white button mushrooms, fortified rice, and fortified plant-based milk.

As a vegan or vegetarian, you can purchase B12 supplements, which is a pretty cheap way to get it in your system. The recommended dose is 6 to 30μg  per day.

Vitamin D

This is another big concern for omnivores, vegetarians, and vegans alike. This fat-soluble vitamin is naturally found in some foods and our bodies produce it when exposed to sunlight. One of the greatest concerns about vitamin D is that, for most people, it’s not available all year long. Additionally, it cannot be obtained when wearing sunscreen.

There are two forms of vitamin D:

• D2 – found in plants
• D3 – either produced by the skin or coming from animal sources

Unfortunately, D3 is much more efficient at raising your vitamin D levels crucial for bone health and metabolism. This means that the best way to get more vitamin D in your system is to ensure a healthy amount of sun exposure and eat mushrooms, fortified plant milk, and tofu.

Omega-3 fatty acids

These are crucial for regulating cholesterol and blood pressure, keeping your joints healthy, improving cognitive function, and even improving your mood. Research shows that Omega 3s fight inflammation in the body, which can be highly beneficial for enhancing post-workout recovery.

Omega 3’s can be either ALA (found in plants) or DHA and EPA (found in fish). The best plant-based source of Omega-3 acids are nuts and seeds such as:

• Walnuts
• Flaxseed
• Chia seeds
• Canola oil
• Soybean oil

You can also get the EPA and DHA kind of Omega 3 directly from algae. You’ll just be cutting out fish, who are the middlemen.

OTHER SUPPLEMENTS YOU MIGHT NEED

In addition to the three micronutrients mentioned above, there are a few other minerals you will want to make sure you’re getting enough of.

Iron

Used for making hemoglobin in the red blood cells, iron is important for getting enough oxygen in your bloodstream. To ensure you’re consuming the right amounts on a plant-based diet, it’s essential that you eat enough whole wheat, avocado, cooked spinach and mushrooms, baked potatoes, legumes, lentils, and tofu.

To absorb the iron, you’ll need a sufficient amount of vitamin C found in citrus fruits, broccoli, tomatoes, red and green bell peppers, strawberries, and kiwi.

Iodine

This is a mineral that helps regulate thyroid hormones, which have a big impact on your metabolism and consequently, your weight. Iodine is difficult to obtain from most plant sources, with the exception of seaweeds, which may actually have too much of it. So, your best bet would be to choose a daily multivitamin that will provide you with a healthy dose of this mineral.

Calcium

Important for bone mineral density, calcium is necessary for vegans and omnivores alike. Your best source of this mineral is going to be dark leafy greens, which also contain vitamin K, potassium, and magnesium – all of which will contribute to better bone health.

Keeping your body fueled with all the right ingredients is of the utmost importance if you want to keep your body lean yet strong. A vegan/vegetarian diet has a host of benefits and is not too hard to get right if you know what to look out for. But, to be sure what you’re consuming is truly good for your health, and to avoid ingesting animal products, always make sure you read the label carefully.

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Although B Vitamins are generally associated with reduced fatigue, they can prove to be a powerful weight-loss agent as well. There are, in fact,  a number of ways, such as the following, in which Vitamin B complex can aid in your weight-loss journey.

Increased energy levels

B Vitamins are primarily tasked with converting the fat, protein, and carbohydrates in the food you ingest into energy.  If you often find yourself too lethargic to exercise you may well be in need of a Vitamin B complex supplement. Not only will the vitamin boost leave you with enough energy to get through a typical trying day, but you will also have sufficient vigor to tackle your workout head-on. 

Adults between the ages of 18 and 64 should engage in at least 150 minutes of moderate-intensity exercise a week according to the World Health Organisation. If you have a B complex deficiency that is leaving you tired, even reaching this relaxed milestone may be nearly impossible.

Decreased stress

The correct mindset is extremely important when it comes to following a healthy lifestyle with weight loss as a major focus. Vitamins B1, B2, B3, B6, and B12 all help the body to maintain a healthy nervous system and also aid in the production of neurotransmitters such as serotonin (which helps an individual cope with stress) and melatonin (which aids in relaxation and sound sleep).

Low B Vitamin levels in the body can lead to depression which in turn, can result in weight gain. A Vitamin B complex shot can not only improve one’s mental health but also aid weight-loss by keeping depression at bay.

Don’t neglect your diet

Although Vitamin B complex supplements may help you with a few aspects of shedding some weight, it needs to be used in conjunction with a healthy diet to ensure that your weight-loss is sustainable, and not forgetting, a decent exercise regiment. 

Following a balanced, nutrient-diet rich in fresh fruit, vegetables, whole grains and lean protein will help you not only meet your weight-loss goals but enjoy good overall health as well.  Pay careful attention to your portion sizes and only eat when you are hungry. If you find yourself getting hungry in between meals, only snack on healthy, low-calorie items that will satiate your hunger without hindering your weight loss efforts.

B complex vitamins are very important for our overall health and well being. By getting B complex injections on a regular basis under medical supervision you can give your weight-loss efforts a very healthy boost.

Photos by 

• Kaizen Nguyễn
• Hal Gatewood 
• Marvin Meyer 
• Pille-Riin Priske on Unsplash

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I hope you didn’t open this article hoping to find some SECRET on how to lose weight or gain pounds of muscle quickly and easily.

 Unfortunately there is no secret or magic pill which you can just take without putting in the time and effort required.

I recently read an article from Joel Marion’s website, which sparked my interest and got me thinking.  What we will be talking about here, is a single ‘ingredient’ in actual foods. It’s not really a ‘secret’ ingredient per se but for the sake of getting the point across we will call it that.

Take a look at this list of foods:

• Steak
• Strawberries
• Peanuts
• Avocado
• Blueberries
• Potatoes
• Sweet potatoes
• Lettuce
• Fresh milk
• Olive oil
• Salmon or any fresh fish
• Bananas

The list could go on and on, but what do all these foods have in common?  They all basically have ONE ingredient in them.  They do not have anything added to them.  Strawberries are just strawberries, they do not have any additional ‘substances’ put in them to make them a final product.  The ingredients for strawberries are….. Strawberries!  Just take into account that here we are dealing with all organic substances so we can assume and hope that no other chemicals have been added to them.

So in essence the majority of the food that we consume should be kept to these ‘one’ ingredient foods, as these types of food are much healthier for us, allow for the proper digestion process and can aid in preventing all sorts of illnesses.

Prevention is the best cure!  They are packed with varying amounts of vitamins, minerals, protein and fibre which the body is able to readily absorb.  The aim is to try and avoid anything with a long list of ingredients and preservatives (e.g. Calcium propionate).  Stick to foods which CAN go off.

If you are doubtful of any product, ask yourself can it go off?  If the answer is no then you should really try to avoid those products.  Let’s take a simple example, bread.  If you walk into any grocery store and head over to the baking section, where they sell all the breads.  You will essentially find two types of bread.  The first type will be the freshly baked bread which was made by the grocery store.  And the second type is all the different brands of already made bread in their own packaging ready to go.  What’s the difference between the two?  Well if you take one of each home, you will find that the freshly baked bread will end up getting mold on it and becoming hard within about 4 – 5 days or less, whereas the other type of bread may last up to 2 weeks.  So the latter type has all sorts of preservatives added to them to enable them to last that much longer.

In this day and age with so many different products available, it can be hard to completely avoid all the bad stuff, especially when most of the ‘unhealthy’ foods are the most convenient for us, and let’s face it most of them taste really good.  But we need to try to be educated on all these points so that we can start to make better food choices for us as well as for our younger generation.  Moderation is key!

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