We all know that eating a healthy and balanced diet is crucial for our overall wellbeing. However, even with the best intentions, it’s easy to miss out on certain vitamins and minerals. This can lead to deficiencies that impact various aspects of our health, from energy levels to immune function.
Functional health doctor Mark Hyman sheds light on five common vitamin deficiencies and the steps we can take to ensure we’re getting enough of these essential nutrients. Let’s dive into these deficiencies and how to address them.
Vitamin C: The Immune System Booster
Vitamin C plays a vital role in collagen synthesis, a protein that provides structure to our skin, bones, and tendons. It also acts as an antioxidant, protecting our cells from damage caused by free radicals, and supports our immune system. The recommended daily intake of vitamin C is 75mg, but Dr. Hyman suggests aiming for 1,000mg per day to reap the full benefits.
Fortunately, there are plenty of delicious sources of vitamin C. Include oranges, lemons, berries, peppers, and broccoli in your diet to boost your intake.
Vitamin D: Sunshine and Beyond
Vitamin D is crucial for calcium absorption, bone health, and immune function. It’s also linked to mood regulation, and studies have suggested a possible connection between vitamin D deficiency and seasonal affective disorder (SAD). Due to limited sunlight exposure, especially during winter months, vitamin D deficiency is prevalent in the UK.
While getting sunlight is the most effective way to produce vitamin D, you can also find it in fatty fish, fortified dairy products, mushrooms, and eggs. However, it’s difficult to meet your needs solely through diet. Therefore, supplementation is often recommended. The NHS suggests 600IU daily, but many experts, including Dr. Hyman, recommend a higher dose of 5,000IU per day.
Vitamin B12: Essential for Brain and Nerve Health
Vitamin B12 is particularly important for those following a vegetarian or vegan diet, as it’s primarily found in animal products. This crucial vitamin plays a critical role in nerve tissue health, brain function, and red blood cell production. It also supports DNA synthesis and helps prevent anemia.
To ensure you’re getting enough B12, include fish, meat, poultry, dairy products, and eggs in your diet. Dr. Hyman recommends supplementing with 1,000mcg of methylcobalamin, the active form of B12, daily.
Vitamin B9 (Folate): Key for Cell Division and Brain Function
Vitamin B9, also known as folate, is essential for DNA synthesis and repair, cell division, and red blood cell formation. It also plays a crucial role in healthy brain function and mental wellbeing.
Leafy green vegetables, legumes, asparagus, beetroots, oranges, and other citrus fruits are excellent sources of folate. Aim for 400mcg daily to support your overall health and well-being.
Vitamin B3 (Niacin): Energy and Metabolism
Vitamin B3, also known as niacin, is involved in DNA repair, stress responses, and metabolic processes. It helps convert nutrients into energy, aids in cholesterol management, and supports nervous system function. To ensure you’re getting enough vitamin B3, include poultry, fish, lean meats, peanuts, and whole grains in your diet.
Addressing Deficiencies:
While a balanced diet can provide many of these vitamins, supplementation can be helpful to address potential deficiencies and ensure you’re getting enough of these essential nutrients. Always consult with your doctor or a qualified healthcare professional before starting any new supplements.
