What do you think of when you hear the words nutrient deficiency? Maybe you think it’s normal and there isn’t much you can do about it, or perhaps you believe you don’t have any nutrient deficiencies because you eat a healthy balanced diet. Regardless of the thoughts that come to mind, it’s important to realize that nutrient deficiency can happen to anyone; in fact, it is prevalent in many men and women.
There is a reason there are a lot of dietary supplements, also known as vitamins and nutrients, on the shelves at stores. This is because we don’t always get the recommended amount of vitamins on an everyday basis. Knowing that supplements are necessary is the first step to conquering nutrient deficiency. So, let’s dive a little deeper into the reasons we take vitamins.
Why Do We Need To Take Vitamins?
The reason we take vitamins in the form of supplements is very simple. Most of us do not get the recommended milligrams or grams of the vitamins we need to function. This is because our diet consists of foods that may not give us the proper amount of vitamins we need.
The vitamins we need help our bodies function. They all play a role in how much energy we have, how well our body reacts to certain things, and much more. So, essentially you’re taking vitamins to ensure that your body works as it should.
If you’re looking for a more in-depth explanation of how vitamins work with our body, you can check out our blog on a Man’s Guide to Vitamins.
Functional Medicine & Nutrient Deficiency
Functional Medicine is a new approach to whole-person care that most of us should consider. It allows you and your doctor to look at your health as a whole and not in separate sections. Your doctor will spend extra time gathering medical information about you and use this to find the root of any allergies or illnesses you may have.
This form of care is considered disease management or preventative care and can really be beneficial in preventing or controlling illnesses. Checking your vitamin levels is a standard test in this form of care. This is because lacking certain vitamins and nutrients negatively affects the body and can cause various diseases or illnesses. Those diseases can be tackled or prevented by digging deeper into nutrient deficiency.
It’s essential to know the common nutrient deficiencies. Even if you don’t visit your doctor for functional medicine care, you can still focus on getting those nutrients by taking supplements or changing your diet. Let’s look at the most common deficiencies in men and women.
Common Vitamin Deficiencies in Men
- Vitamin D
- Magnesium
- Calcium
- Vitamin B12
- Potassium
- Omega 3
Common Vitamin Deficiencies in Women
- Iron
- Iodine
- Vitamin D
- Vitamin B12
- Calcium
- Magnesium
- Vitamin A
- Folate
As you can see, there are some overlapping vitamins, meaning that all round men and women don’t get enough. So, what vitamins should you be getting every day?
What
Vitamins Do I Need
Daily?
| Vitamins | Function/Benefits | Effects of Vitamin Deficiency |
|---|---|---|
| Vitamin DÂ | Strengthen Bones, Reduces Inflammation in Arteries, Helps absorb Calcium, Strengthen Nerves | Poor Bone Health, Muscle Weakness, Obesity & Type 2 Diabetes, Increased likelihood of getting sick, Hair loss |
| Vitamin B12Â | Makes Red Blood Cells, Helps Nerve Function, Promotes Healthy Digestion, Promotes Brain Health | Anemia, Swollen Tongue, Difficulty Thinking Clearly, Fatigue, Muscle Weakness, Tingling & Numbness in Hands, Feet, or Legs |
| Vitamin C | Prevents Scurvy, Increases Bone Density, Reduces the Chance of Stroke, Decreases Hypertension, Promotes Proper Functioning of the Immune System | Can Lead to Scurvy or Anemia, Bleeding Gums, Easy Bruising, Poor Wound Healing, Dry Skin & Hair |
| Magnesium | Bone Health, Energy Production, Calms Nervous System, Makes it easy to Sleep, Regulates Muscle & Nerve Function, Balances Blood Sugar Levels, Makes Protein | Abnormal Heart Rhythm, Muscle Cramps, Fatigue, Migraines, Restless Leg Syndrome, High Blood Pressure, Insulin Resistance |
| Folate | Formation of Red & White Blood Cells, Develops Nervous System, DNA & RNA Production, Transforms Carbohydrates Into Energy | Fatigue, Anemia, Paleness, Irritability, Shortness of Breath, Dizziness, Gray Hair, Mouth Sores, Tongue Swelling, Growth Problems |
| Iron | Increased Energy, Better Brain Function, Healthy Red Blood Cells | Extreme Fatigue, Shortness of Breath, Dizziness, Brittle Nails, Sore or Swollen Tongue |
| Iodine | Produces Thyroid Hormone, Control Body Temperature, Control Metabolism | Enlarged Thyroid Gland, Increases Heart Rate, Shortness of Breath, Weight Gain |
| Potassium | Regulates Heartbeat, Makes Sure Muscles & Nerves are Functioning Properly, Synthesizes Protein, Metabolizes Carbohydrates | Constipation, Skipped Heart Beats, Fatigue, Muscle Damage, Muscle Weakness & Spasms, Numbness, Hypertension/Low Blood Pressure, Excessive Thirst |
| Omega 3Â | Lowers Inflammation, Improves Eye Health, Promotes Brain Health During Pregnancy & Early Life, Fights Autoimmune Diseases | Fatigue, Poor Memory, Dry Skin, Heart Problems, Mood Swings, Depression, Poor Blood Circulation, Hair Thinning, Dry Eyes |
| Calcium | Strengthens Bones & Teeth, Helps to send signals | Increased Level of Bone Breakage & Osteoporosis, Loss of Bone Density |
| Zinc | Boosting Immune System, Helps Cells Divide, Maintains Sense of Smell & Taste, Promotes Wound Healing, Promotes Growth & Development | Hair Loss, Low Immunity, Diarrhea, Eye & Skin Sores, Loss of Appetite, Slow Growth, Unexplained Weight Loss, Funny Taste |
The list above shows the vitamins that you should be getting every day. In addition, it shows what it does to the body and the negative effects it may have on your body if you don’t have enough.
As mentioned before, we get some of these vitamins in the foods we eat but not the full dose. The best way to get all the other vitamins you need daily is by taking a multivitamin.
At your local pharmacy, you can find off-the-counter multivitamins. You can buy ones that are a little more specific such as multivitamins for adults, men, or women. This ensures that you’re getting the specific vitamins your body needs. Thankfully vitamins have advanced if you’re not a fan of pills, you can find chewable.
Changing your diet and aiming to eat foods that have these vitamins is another way you can get the recommended daily amount. If you know that you may not have gotten the recommended amount, you can get these vitamins separately and take them. But ensure that you follow the instructions on the bottle and don’t take more than the recommended daily amount.
How Long Does It Take For Vitamins to Work?
Now you have a better understanding of vitamin deficiency and why you should be thinking about it. If you want to know more specifically about what your body needs, you can visit one of our Community Health Network locations. Schedule an appointment today, ask your doctor about functional health, and ask if you can have your vitamin levels checked
Resources
Cleveland Clinic: About Functional Medicine
Everyday Health: 7 Common Nutrient Deficiencies-Know the Signs
Harvard Health Publishing: The Truth about Nutrient Deficiencies
Men’s Health: 5 Nutrients You’re Not Getting Enough Of
Healthline: 7 Nutrient Deficiencies that are Incredibly Common
Disclaimer: This blog provides general information and discussions about health-related topics. If you or any other person has a medical concern, you should consult your health care provider and seek professional medical treatment. Some of the information and content in this blog has linked materials. The links should and are not intended to be construed as medical advice and should not be supplemented as medical advice. If you think you may have a medical emergency, locate emergency services or dial 911.
