Common Nutritional Deficiencies
If you’re like most people, you have probably thought about adding some sort of dietary supplement or vitamin to your diet but have been confused on where to start or if it would even be beneficial. Between fad diets coming and going, as well as conflicting information from unreliable sources, it is easy to feel overwhelmed when staring at the wall of supplements at the pharmacy. Below you will find a list of common supplements, their benefits, and what deficiencies in certain essential nutrients may look like and whether adding a supplement is something to be considered.
What are the most common nutritional deficiencies?
Vitamin D
Vitamin D is essential to keep our bodies functioning properly as it helps absorb calcium to keep bones strong and prevent osteoporosis and protect against some
cancers and type 2 diabetes. Vitamins are not naturally produced by the body so they must be obtained through our diets or by environmental factors, such as sunlight. It is believed that about 42% of Americans are deficient in Vitamin D. Symptoms of Vitamin D deficiency is usually subtle and may develop over the course of many years but they may include: muscle weakness, fatigue, bone loss and joint pain. In children, it can lead to the development of very brittle bones so it is especially important to ensure they are getting adequate amounts of Vitamin D.
Common dietary sources of Vitamin D include: fatty fish, mushrooms, egg yolk, and liver.
Vitamin B12
Vitamin B12 is used to make red blood cells, DNA, and help carry out a variety of other important bodily functions. It is among the most common nutritional deficiencies in the United States and is most common among older adults and vegetarians and vegans. Vitamin B12 is only found in meat, eggs, poultry, and dairy products so many vegetarians and vegans are at risk of being deficient in this vital nutrient. The onset of symptoms from a B12 deficiency can vary and are easy to confuse with something else but common symptoms include: balance problems, anemia, a swollen tongue, cognitive impairment, weakness, and fatigue. If left untreated, a severe deficiency can lead to depression, memory loss, and a loss of taste and smell.
Iron
Iron is essential for the body to make hemoglobin, which is the protein in red blood cells that carry oxygen throughout the entire body. Insufficient amounts of iron
equals insufficient oxygen and the tissues and muscles are not able to work properly. This leads to what is known as anemia. While there are several different types of anemia, iron deficient anemia is the most common. It is recommended that adults get between 8.7-14.8 mg of iron daily. Common symptoms of iron deficiency are unusual or unexplained fatigue, dizziness, heart palpitations (noticeable heartbeats), headaches, brittle fingernails, and cold hands and feet. People who are at a higher risk of being deficient in iron include pregnant women, women who experience very heavy periods, people with inflammatory bowel disease, or those with a heavily restricted diet that leads to inadequate iron intake. If you believe you may have an iron deficiency, talk with a doctor or pharmacist to help evaluate your symptoms. A simple blood test can determine if you are deficient in iron and if an iron supplement may be beneficial.
Calcium
Calcium is used to maintain strong bones and muscles as well as allow for nerves to carry messages between the brain and the rest of the body. It may not be
apparent for a while if you are not getting enough calcium as the symptoms progress over time. Your body will slowly deplete calcium levels from the bones in order to maintain adequate levels, but over time this leads to the development of osteoporosis and a higher risk of bone fractures. Other symptoms may include numbness and tingling in the fingers, convulsions, and abnormal heart rhythms. The recommended daily intake of calcium varies depending on both age and gender. It is especially vital that growing children and teenagers get adequate amounts of calcium to support bone growth in their developing years. It is recommended that they get 1300 mg daily. Adult men and women over the age of 51 also need higher levels of daily calcium with men recommended to get 1000 mg and women recommended to get 1200 mg daily. People who are at a higher risk of not having enough calcium include postmenopausal women, women experiencing amenorrhea or the stopping of periods, lactose intolerant individuals, and vegans or vegetarians who do not consume dairy products.
Dairy products such as milk and yogurt are the main sources of dietary calcium consumed in the United States. Kale, broccoli, and calcium are other excellent sources of dietary calcium. Calcium is also available as two different forms in dietary supplements: Calcium carbonate and calcium citrate. Calcium carbonate is cheaper and recommended taking with food, while calcium citrate is more expensive but may be better tolerated in people with certain conditions such as low levels of stomach acid.
Magnesium
Magnesium is abundant in the body and required for many biochemical processes that take place. It is necessary for energy production and structural development of bones and DNA, as well as a vital player in the transportation of other essential ions within the body such as calcium. Severe magnesium deficiency is relatively uncommon, but it is estimated that over ¾’s of American adults are not getting the recommended amounts of daily magnesium. Daily amounts of magnesium increase with age and gender. Men generally need more magnesium with a recommended daily intake of between 400-420 mg over the age of 18 while women are
recommended to get between 310-360 mg daily over the age of 18. Signs and symptoms of magnesium deficiency are not generally apparent until levels become extremely low so it is important to maintain healthy levels of magnesium before it reaches that level. However, symptoms of severe magnesium deficiency include loss of appetite, nausea and vomiting, fatigue and muscle weakness, cramps, and abnormal heart rhythms. Those with gastrointestinal diseases, type 2 diabetes,
alcoholism, and older adults are at a higher risk of magnesium deficiency.
Common dietary sources of magnesium are green leafy vegetables and nuts and legumes. Foods that are high in fiber also tend to be a good source of magnesium. Certain forms of magnesium may be better tolerated and absorbed. For example, magnesium citrate is well absorbed in the gut and may be more beneficial than other forms.
While this includes some of the more common nutritional deficiencies, it is not a comprehensive list. If you believe that you may be deficient in one or more vital
nutrients, talk to your doctor or pharmacist to learn more and create a personalized plan. And as with any medication, over the counter or not, it is important to be counseled as to what to expect while taking it and not to take it if not recommended.
Here at Compounding Solutions, we offer a wide variety of dietary supplements that may help with nutritional deficiencies stated above as well as a number of other medical conditions that may be helped by certain over the counter supplements.
Sources:
https://www.cdc.gov/nutritionreport/pdf/4page_%202nd%20nutrition%20report_508_032912.pdf
https://my.clevelandclinic.org/health/articles/15050-vitamin-d--vitamin-d-deficiency
https://www.health.harvard.edu/blog/vitamin-b12-deficiency-can-be-sneaky-harmful-201301105780
https://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/symptoms-causes/syc-0355034#:~:text=As%20the%20name%20implies%2C%20iron,tired%20and%20short%20of%20breath.
https://ods.od.nih.gov/factsheets/Calcium-Consumer/ https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/