This is a collaborative post: Have you ever woken up tired even after a proper 8-hour sleep? Well, you’re not alone! Did you know that a common reason for fatigue is a vitamin deficiency? Research has found that about one third of people in the UK who got tested in primary care were deficient in vitamin D. But how do you know if you have a vitamin deficiency? And is it really a cause for concern? What happens if your vitamin levels are low? Let’s find answers to all these questions.
What are the most common vitamin deficiencies?
You may not be surprised to know that a lot of Brits suffer from vitamin deficiencies in the UK. Research shows that in addition to vitamin D, it is common for people in the UK to also have vitamin B9 and B12 deficiencies. Studies also show that many people in the age group 20-29 were severely deficient in minerals like magnesium, calcium, potassium, and iodine. But what are the reasons behind this? Why is much of the population so low on some of these essential vitamins and nutrients?
Generally speaking, the vitamin deficiencies can be linked to:
- Not consuming a wide enough variety of foods
- Not getting enough sunlight
- Highly stressful and demanding lifestyles
- Gut issues (which makes food absorption challenging)
- Underlying health conditions (such as liver or kidney disease, and autoimmune diseases
What happens when your vitamin levels are low?
So, what’s the big deal with being vitamin deficient? Most people are lacking in at least some nutrients but still function well. However, when your body lacks the things it needs, it can give rise to health issues and chronic diseases such as osteoporosis and cardiac issues.
Some of the most common symptoms of vitamin deficiencies include:
- Fatigue
- Weak muscles
- Depression
- Brittle hair and nails
- Shortness of breath
- Skin rashes
- Slow healing of wounds
- Memory loss
There are some unique symptoms for vitamin D, B12 and magnesium which can help you to identify these deficiencies:
Vitamin D
Symptoms of deficiency:
- Bone pain
- Hair loss
- Mood fluctuations
What to eat:
- Fatty fish (i.e. salmon, mackerel)
- Egg yolks
- Cod liver oil
- Mushrooms
Vitamin B12
Symptoms of deficiency:
- Numbness or tingling sensation in limbs
- Vision problems
- Depression
What to eat:
- Shellfish
- Soy
- Red meat
- Dairy
Magnesium
Symptoms of deficiency:
- Muscle cramps
- Irregular heartbeat
- Insomnia
What to eat:
- Dark chocolates
- Legumes
- Wholegrains
- Leafy vegetables
- Nuts
How to increase your vitamin intake
Now that we know the symptoms, let’s take a look at how we can get more vitamins:
Consume a varied diet
One way to improve your vitamin intake is to consume a varied diet. That means a good range of fruit and vegetables – we should aim to eat at least 10 a day, according to Imperial College London. However, it is important to note that if you are someone who constantly struggles with gastric issues or have had gut issues in the past, this may not be the most effective. Why? It relies on your gut’s ability to absorb the nutrients from food and some health conditions and gut issues can inhibit this. It is recommended to consult your GP or a dietician before making any big changes in your diet plan.
Oral supplements
Another way to get more vitamins is through the use of oral supplements. These can be in the form of sublingual drops or tablets and need to be taken on a daily basis for a period of months to see a difference. This should be maintained for sustained effect. This is suitable for the majority of people, however, as above, if you have gut issues, it may not be the most logical way for you to get more vitamins. If you have any gut issues or concerns about your vitamin consumption, please do see your GP or a trusted healthcare professional. It may also be wise to check out some reviews before you spend your money on a particular brand so that you can be sure what you buy will deliver the results you are hoping for; if, for example, you’re wondering “What Do The Approved Science Reviews Say?“, then you can click to find out.
Vitamin IV drips
In recent times, the vitamin IV drip has risen to fame due to its usage by notable celebrities like Madonna, Simon Cowell and Cindy Crawford. IV drips are, arguably, one of the fastest and most effective ways to replenish your body with nutrients. This is because the vitamins are delivered via an IV directly into the bloodstream within the space of 40 minutes. This means that it bypasses the gut completely, so it is suitable for those with gut issues. Conducted under the guidance of a medical practitioner, there are many types of IV drips available in the market including: Myers cocktail, NAD+, magnesium, and vitamin C.
Stay healthy!
Remember, eat a good range of foods to stand you in good stead! And if you have any concerns about your vitamin intake, or if you think you are experiencing signs of a vitamin deficiency, please do seek advice from your GP or a medical professional to get to the bottom of your symptoms and to rule out other potential underlying health problems.