Feeling Tired? Top Seven Nutrition Deficiencies That Impact Your Health
Ever feel tired for no reason? Or maybe you struggle with brain fog, memory lapses, or just can’t seem to get a good night’s sleep? You may not be consuming enough of the nutrients you need. Here’s a quick guide to seven common nutrient deficiencies that can wreak havoc on your health and well-being.
1. Calcium
Most people know that calcium helps keep your bones strong but not everyone knows how important calcium is for your heart and nerves. According to the National Institutes of Health (NIH), a severe lack of calcium can lead to irregular heartbeats and nerve issues such as numbness in your fingers. According to the Cleveland Clinic, low levels of calcium can have detrimental effects on your over all health. Since your body will take calcium from your bones, a deficiency in calcium often doesn’t show clear short-term symptoms.
Most adults should get about 1,000 milligrams (mg) of calcium each day .Women over 50 and men over 70 should aim for 1,200 mg daily, as advised by the by the Mayo Clinic. You can typically get enough calcium from three servings of milk or yogurt each day. Cheese is another good source, but if you don’t consume dairy, you can find calcium in fortified plant-based milks, breakfast cereals (check the labels), and dark leafy greens like kale and broccoli, according to the NIH.
2. Vitamin D
Vitamin D is important for keeping your bones strong and may help prevent some cancers, according to the Cleveland Clinic. If you’re not getting enough of it, you might feel tired, have bone pain, experience mood changes, or get muscle aches.
According to the NIH, most adults need 15 micrograms (mcg) of vitamin D daily, and adults over 70 need 20 mcg. Having three servings of fortified milk or yogurt each day and eating fatty fish like salmon or tuna twice a week, as these are good sources of vitamin D. Getting some sun every day is also helpful since sunshine is a great source of this nutrient. Just 10 to 30 minutes a few times a week can make a difference. However, the NIH also notes that it can be challenging to get enough vitamin D from food and sun alone, so a supplement might be the best way to meet your daily needs.
3. Potassium
Potassium is important for keeping your heart, nerves, and muscles working well. It helps your cells get the nutrients they need and get rid of waste. It also counteracts the negative effects of sodium on blood pressure, making it crucial for maintaining healthy blood pressure.
You might experience low potassium levels due to diarrhea, vomiting, excessive sweating, use of certain medications (like antibiotics, laxatives, or diuretics), excessive alcohol consumption, or chronic conditions like kidney disease. Symptoms of low potassium include muscle weakness, cramps, constipation, tingling, numbness, and irregular heart rhythms.
To get more potassium, try foods like bananas, milk, acorn squash, lentils, and kidney beans. Adult men need about 3,400 mg per day, while women need around 2,600 mg, according to the National Institutes of Health (NIH).
4. Iron
Iron is essential for producing red blood cells, which carry oxygen to every part of your body, keeping you energized and healthy. Low iron levels can lead to anemia, a condition where you have fewer red blood cells. This can cause symptoms like feeling weak, tired, short of breath, having a fast heartbeat, pale skin, headaches, cold hands and feet, a sore or swollen tongue, brittle nails, and unusual cravings like for dirt.
Certain groups are more at risk for iron deficiency, including menstruating women, growing kids and pregnant women, and those on vegan or vegetarian diets.
To increase your iron levels, try eating iron-fortified cereals, beef, oysters, beans (like lima, navy, and kidney beans), lentils, and spinach. People over 50 need 8 mg of iron every day, while women under 50 need 18 mg a day, according to the NIH.
5. Vitamin B12
Vitamin B12 helps make red blood cells, DNA and supports brain function, according to the NIH. If you’re vegetarian or vegan, you might be at risk for B12 deficiency because it’s mainly found in animal products. People who have had weight loss surgery could also struggle with B12 because their bodies have trouble absorbing it from food, according to Harvard Health Publishing.
Severe B12 deficiency can cause symptoms like numbness in your legs, hands, or feet, trouble with walking or balance, anemia, tiredness, weakness, a swollen tongue, memory issues, and trouble thinking. These symptoms might appear suddenly or gradually, so you might not notice them right away.
Adults need 2.4 micrograms of B12 daily, according to the NIH. It’s mostly found in animal foods, so eating fish, chicken, milk, and yogurt can help boost your B12 levels. If you’re vegan or vegetarian, try foods fortified with B12 like plant-based milk and cereals. Most multivitamins also contain B12, but if you’re worried about a deficiency, consider taking a B12 supplement.
6. Folate
Folate, also known as folic acid, is a B vitamin that’s especially important for women who could become pregnant. According to the Mayo Clinic, Folate helps support healthy growth and function, and can lower the risk of certain birth defects, especially those related to the brain and spine. A lack of folate can lead to fewer cells and larger red blood cells, and may cause birth defects in an unborn baby.
Signs of a folate deficiency include feeling tired, irritable, having diarrhea, slow growth, and a smooth, sore tongue. Women who might get pregnant should aim for 400 mcg of folic acid daily, in addition to eating foods rich in folate, like fortified cereals, beans, peanuts, sunflower seeds, whole grains, eggs, and dark leafy greens. The body absorbs folate better from supplements than from food, with about 85% absorption from supplements and 50% from food, according to the Harvard T.H. Chan School of Public Health.
7. Magnesium
Magnesium is important for strong bones and energy production, and adults typically need between 310 and 420 mg of it each day, depending on their age and sex, according to the NIH. While magnesium deficiency is rare in healthy people, certain medications and conditions, like type 2 diabetes or Crohn’s disease, can affect how your body absorbs or loses magnesium.
If you don’t get enough magnesium, you might feel less hungry, a bit queasy, more tired, and weaker. In more serious cases, it could cause numbness, muscle cramps, seizures, irregular heartbeats, mood changes, or coronary spasms.
To boost your magnesium levels, try eating more foods rich in magnesium, like almonds, cashews, peanuts, spinach, black beans, and edamame.
How to prevent nutrient deficiencies
To prevent nutrient deficiencies, eat a well-rounded diet with plenty of fruits and vegetables (at least seven servings a day) and enough protein. However, if you can’t get enough nutrients from your diet, you might need to take supplements. If you think you might have a nutrient deficiency, try these steps:
- Get Tested: Talk to your doctor about getting a blood test to check your nutrient levels if you have symptoms of a deficiency. A single test can check for specific nutrients, but a full nutrition panel is better for seeing your overall health. You might need to fast overnight for the most accurate results.
- Check Your Diet: Make sure you’re getting nutrients from whole foods and avoid processed foods, fast foods, and sugary snacks to help prevent deficiencies.
Prioritizing your nutritional well-being is beneficial at any age. By focusing on a balanced diet and getting the right medical advice, you can avoid nutrient deficiencies and keep feeling healthy and energetic as you get older.
Visit Doc-AID Urgent Care for a thorough complete physical exam to identify any potential deficiencies. Find the nearest urgent care location near you and start improving your health today.
