Most Common Deficiencies: Part II

Aug 12, 2022

5 min read

4) Vitamin D:

Vitamin D is a very widespread deficiency, especially in certain groups such as: older adults, Arab and Muslim women who follow certain religious traditions such as wearing a head covering or hijab, those who live in the Northern areas, and, you guessed it, vegans. Vitamin D is a fat-soluble vitamin, so it needs dietary fat to be absorbed. While most are aware that sunlight is a necessary component to maintain proper Vitamin D levels, there are certain elements that are not as commonly known. For example, aside from that orange juice carton that has “fortified with Vitamin D” written on (as do many dairy products), there are not too many dietary sources of vitamin D. Most of them are dairy, fatty fish, and fish oils. Wearing sunscreen

will not prevent you from getting enough Vitamin D from the sun, but will decrease the amount.

Now don’t go running outside to tan for days on end, but do think about your personal risk factors that put you at risk. Have you ever had bowel surgery? Do you have gastrointestinal disease (Crohn’s, ulcerative colitis, etc.)? Do you have kidney or liver problems? How is your gallbladder? Are you absorbing fats properly? Are you taking any medications or supplements that may be blocking the absorption of the vitamin itself or fats (seizure, cholesterol medications)? Cross-check all your “weight-loss” pills too. You may need digestive enzymes. You may need to significantly alter your diet to help all of these things. Interestingly enough, obesity or being overweight can also decrease your levels, as it is stored in fat tissue rather than being available for use. As counterintuitive as that sounds, research has proven otherwise.

How can you know if you are vitamin D deficient? Well, symptoms won’t always be obvious, but you may have muscle weakness, muscle aches, bone pain, and symptoms of low calcium (see below). That sounds logical because you need Vitamin D for healthy bones, but that’s not all. It serves an important role in hormonal balance, immune system function, mood, sleep patterns, and overall health.

5) Calcium:

Calcium and vitamin D go hand in hand. Calcium needs Vitamin D to support those healthy bones, which becomes ever so important with age, especially in women. Symptoms of low calcium include muscle cramps or spasms, tremors, mood disturbances, skin, nail, or hair changes. Low calcium is not as common as some of the other deficiencies, as again, many conventional products nowadays are fortified, and even for those who are vegan or follow a certain lifestyle, certain vegetables, legumes, and plant-based dairy also contain calcium. Still, those who have kidney problems, thyroid disease with or without surgical involvement, pancreatitis, or take certain medications (see Vitamin D above) can be deficient in calcium. Low magnesium levels can also cause low calcium. So as you can see again, the pattern repeats

itself. Everything is interconnected.

6) Vitamin C:

A true vitamin C deficiency is not too common. While some people may fall a bit “short” on vitamin C, it is actually quite difficult to have a true deficiency. If you suffer from fatigue, inflamed gums & poor dental health, easy bruising or bleeding, poor wound healing, “cork-screw” hair, or dry skin, you may need a boost. As such, you can tell that vitamin C is crucially important for skin, bone, vessel, and immune health. It’s quite easy to get vitamin C in your diet, from citrus fruits, colorful vegetables such as peppers and tomatoes, and even potatoes. But in some cases, those who are heavy smokers, have existing bowel problems, hormonal imbalances, or low levels of stomach acid, are at increased risk. Again, drop the Prilosec and the Nexium and eat more whole foods.

7) Magnesium:

Magnesium is one of the important electrolytes that we need to obtain from our diet. High sources of magnesium are nuts and seeds, whole grains, green (leafy) vegetables, legumes, fish, tofu, and even dark chocolate. While symptoms may be scary, especially when due to dehydration, think muscle weakness, nausea/vomiting, spasms or tremors, low energy, mood swings and changes, long-term, these may not be as obvious. Magnesium has wonderful abilities to protect your blood vessels, relieve pain, and even stop an asthma attack (don’t try at home though), so making sure you have that protection is essential. Those who take “water pills” or “weight loss” pills, consume excess alcohol or caffeine, suffer from gastrointestinal disease that causes diarrhea, kidney problems, hormonal imbalances, diabetes, or poor nutrient absorption, are all potential victims. Balance, balance, balance. And support your digestive health.

8) Potassium:

Potassium goes hand in hand with magnesium like vitamin D and calcium do. If one is out of balance, it is likely that the other one is, as well. Dehydration is a biggie, and there is a lot of overlap in terms of the causes with magnesium as well. And while decreased levels of stomach acid also play a major role, common medications such as asthma inhalers, blood pressure pills, and laxatives can put you out of balance. Of note, diabetes & other hormonal imbalances, as well as kidney problems, can do the same. If your potassium is way out of whack, you will know it. These symptoms can be quite serious, including muscle weakness, painful cramps, vomiting, low blood pressure, and decreased respiration. Most likely, that’s not you. And please don’t stop taking your prescribed medications without a professional’s approval or supervision. However, remember to eat your vegetables and fruits such as potatoes, squash, beets, tomatoes, bananas, citrus fruits, and cantaloupe. That may add a bit of motivation to add more color to your plate.

9) Iodine:

Iodine deserves to be on this list as it can cause a heck of a mess if out of balance. Iodine deficiency is often rightfully associated with hypothyroidism. Hence, the symptoms of feeling tired, weak, weight gain, abnormal periods, hair, skin or nail issues all overlap. Although not as common in the developed world, it is crucial to catch it before it wrecks havoc. Seafood and seafood-related products such as seaweed and kelp, bread, dairy, and eggs all serve as a good source of iodine. So make sure your diet is balanced and includes at least some of these foods to avoid throwing your body in distress and contributing to long-term inflammation.

10) Omega Fatty Acids:

Omega fatty acids are split into different categories and include omega-3 and omega-6 fatty acids. This type of deficiency can often be masked by other conditions and symptoms, but the prevalence is becoming more widely known as the standard American diet lacks this nutrient as a whole. The best sources of omegas are fatty fish, seafood, eggs, and don’t worry my vegans, flax, chia, and hemp seeds, soybeans, and some nuts. These are all sources of healthy fats and are often replaced by the “bad” fats in a large percentage of the population. So making sure to eat a balanced diet and incorporating more healthy fats on a daily basis can help you protect yourself and fight inflammation! If you have dry skin, hair, or brittle nails, “brain fog”, extensive allergies, poor sleep or memory patterns, aches and pains, and decreased mood, pay special attention.

Of note, prolonged cooking and/or high heat decreases the levels of these nutrients in certain foods, so just be mindful and when in doubt, eat your fruits and vegetables fresh.