We all like to do our best to have a pretty healthy diet. We eat our fruits and vegetables, try to get our protein in, pick the right carbohydrates to eat and avoid processed sugars. The list goes on and on about all the things we should or shouldn’t eat and it can get exhausting. The worst part is that we may not even be focusing on the right foods!
In the Western diet, there are several vitamins and minerals that many adults are found to be lacking in. With the advent of fast food and the decline of home cooked meals, more and more people are missing out on essential nutrients, and while it’s a nice wish to think you can get them all through diet, sometimes supplementation is a necessity.
You can choose the right option for your body. There are supplements such as vitamin capsules that you can take every season and also try intravenous therapies to increase hydration and get well quickly. IV therapies include IV administration of vitamins, and minerals, and can also be used to boost the immune system. IV therapy can be used to prevent or treat a wide variety of illnesses, including the common cold, flu, and infections. Depending on your location you have an opportunity to try location-based treatments, for example, when living in Scottsdale you can try IV hydration in Scottsdale which will help you stay well and avoid common illnesses.
Whether that’s because you have a busy lifestyle, are on a calorie restricted diet or follow an eating lifestyle where certain common food groups are omitted, it can really help you out to get those vital nutrients in the form of a daily pill or green powder instead.
Here are six of the major vitamins and minerals that the average person isn’t receiving enough of:
Vitamin D
It’s estimated that around 25% to 50% of the population are deficient in this vitamin. Vitamin D helps your body absorb calcium, and both are essential for healthy bones and teeth.
Getting adequate amounts of vitamin D also ensures proper functioning of your muscles, nerves and immune system, so it’s a big deal that so many people are deficient in this important nutrient.
If you live in a northern state/country where sunshine is scarce, have osteopenia, osteoporosis, or simply do not get enough amounts from your food, supplementing vitamin D is your first line of defense.
Vitamin C
While it doesn’t actually protect against getting the cold like many people think, vitamin C does protect against immune system deficiencies, cardiovascular disease, prenatal health problems, vision related diseases, and can help fight against the signs of premature aging.
If you don’t regularly consume citrus fruits or other vitamin C-rich foods, then it is absolutely worth looking into supplementing it.
Magnesium
Magnesium is a very important mineral for the human body as it plays a role in many biological functions, such as metabolism, synthesis of fatty acids, and neural transmission.
Early studies have found that about 75% of the population do not get enough dietary amounts of this incredibly important mineral, which could cause some really unfortunate symptoms and risks.
Magnesium has been shown to help with premenstrual symptoms, supporting healthy bones and calcium absorption, heart health, migraine headaches, relieving anxiety, and may also have an impact on people suffering from diabetes, since it helps regulate carbohydrate and glucose metabolism.
Magnesium is available in different forms as an over-the-counter supplement. It helps boost the immune system because it’s one of the most valuable micronutrients in the body. One of the most beneficial and highly bioavailable forms is magnesium glycinate, which you can read more about its properties and benefits here.
Vitamin A
Vitamin A is a fat-soluble vitamin that is stored in the liver. It contributes to normal growth and development and plays a vital role in keeping our eyes, skin and immune system in perfect working order. It’s especially important for vision health.
Now, vitamin A is a little tricky to supplement as it’s very easy to oversaturate your system with it, which can have some pretty nasty symptoms. To learn more about the recommended dietary allowances for vitamin A, refer to this fact sheet.
If you’re able, you should try adding in foods high in beta-carotene to your diet, such as sweet potatoes and carrots, instead of taking supplements. The body will naturally convert beta-carotene to vitamin A as needed.
Calcium
Everyone’s seen the commercials advertising milk as the best way to get your calcium intake, and while it’s a good source, not everybody drinks milk or eats dairy products. Some people are lactose intolerant, live a vegan lifestyle or avoid dairy for skin-related concerns.
Unfortunately, it’s estimated that more than half the population don’t get enough calcium in their diet, and while many plant-based milks and other foods are fortified with calcium, they may not provide the needed daily amounts of this important nutrient.
You must have heard it countless times already, but just to emphasize again, your body needs calcium to build and maintain strong bones.
But that’s not all, your nerves, muscles and heart also rely on calcium for some functions, which is why it’s very important to supplement if you’re not receiving enough in your diet. A calcium deficiency can lead to increased risk for osteoporosis as you age.
Potassium
Potassium is another mineral your body can’t do without and needs to regularly obtain it from diet. Potassium helps regulate blood pressure, muscle contractions, nerve function, digestion, heart rhythm and your body’s general PH balance.
Some researchers claim that about 98% of Americans don’t meet the recommended daily intake for potassium. Adding potassium-rich foods to your daily diet ensures that your body gets healthy amounts of this nutrient — such foods include bananas, mangos, kiwis, oranges and pears.
It’s hard to guarantee that you’re receiving proper nutrition to cover all of your bases, vitamin-wise, which is why it’s so common to see deficiencies among people of all ages. In some cases, supplementing can be a great way to fill out the gaps in your diet and make sure you continue to live a long, healthy life!
Before you buy any supplements, make sure to check this list.Â
