Vitamins for muscle weakness: Which Vitamins Are Good for Muscle Health?: Health One Family Medicine: Family Medicine
Which Vitamins Are Good for Muscle Health?: Health One Family Medicine: Family Medicine
You have probably heard a lot about vitamins and the role they play in many essential body functions. For example, vitamin A is necessary for eye health. Vitamin D contributes to your immune system and helps you fight disease. To the uninitiated, some vitamins also play a significant role in muscle growth and muscle recovery as well. Let’s take a look at the most important vitamins for muscle health:
Vitamin D is essential for your muscles to function normally. As per a study, a Vitamin D deficiency leads to proximal weakness and reduced muscle mass. It also puts you at an increased risk of falling. Vitamin D can be used to help patients suffering from muscle pain or weakness. Providing Vitamin D supplementation can also prove to be beneficial for the elderly since they are more prone to suffering from falls.
Vitamin A plays an important role in muscle growth. The body requires this vitamin for protein synthesis. This process is essential in increasing muscle mass. Vitamin A also helps in the production of testosterone in men. High levels of testosterone are important for muscle building in men. A third benefit of vitamin A is the role it plays in providing structural strength to your muscles. It does this by helping cells to reach maturity at a faster rate. It also aids in bone health that offers support to your muscles.
This is another important vitamin for muscle health. It acts as antioxidant and helps protect your muscles from damage caused due to oxidative stress. Vitamin C also plays a vital role in the formation of collagen. This is an important structural protein that is found in your skin, muscles, bones, and tendons. It forms a scaffold that helps provide strength and structure to your body. Lack of vitamin C automatically reduces the production of collagen. This can lead to poor muscle health, among other things.
Vitamin E is critical for building strong muscles. It plays a vital role in repairing the plasma membrane of a cell. This is particularly essential for muscle cells. The plasma membrane of these cells tears more frequently. If this membrane is not repaired, it can result in cell death. Eventually, this can lead to muscle wasting disease.
Lack of vitamin E can also lead to reduced muscle strength and frailty. Additionally, it plays an important role in combating oxidative stress.
Vitamins play an important role in muscle growth and recovery. They act on a cellular level and contribute to functions like the reduction of oxidative stress, the formation of collagen, and membrane repair. They also help in increasing muscle mass and providing structural strength.
If you require further advice on taking vitamins for muscle health, we suggest you make an appointment with a physician at Health One Family Medicine. Visit https://www.healthonemedicine.com or call (469)262-5762 to make an appointment.
Health One Family Medicine
7 Common Nutrient Deficiencies | Everyday Health
1. Calcium: Numb, Tingling Fingers and Abnormal Heart Rhythm
Calcium is important for maintaining strong bones and controlling muscle and nerve function, according to the National Institutes of Health (NIH). Signs of severely low calcium include numb, tingling fingers and abnormal heart rhythms, says the Cleveland Clinic. That said, there are no short-term, obvious symptoms of calcium deficiency.
Most adults need 1,000 milligrams (mg) of calcium each day, though women over 50 and men over 70 need 1,200 mg, per the Mayo Clinic. Patton says you’ll likely get enough from at least three servings of milk or yogurt a day. Cheese is another good source of calcium, but if you’re not big on dairy, you can find this nutrient in calcium-fortified orange juice or breakfast cereal (check the nutrition facts label of the food to see if calcium has been added), and dark leafy greens like kale and broccoli, according to the NIH.
2. Vitamin D: Fatigue, Bone Pain, Mood Shifts, and More
This vitamin is another that’s crucial for bone health and may also prevent some cancers, according to the Cleveland Clinic. Symptoms of a vitamin D deficiency can be vague — fatigue, bone pain, mood changes, and muscle aches or weakness may set in.
“If it goes on long term, a vitamin D deficiency can lead to softening of the bones,” Psota says. Long-lasting deficiency also may be linked with cancers and autoimmune diseases, says Michelle Zive, an NASM-certified nutrition coach based in San Diego.
According to the NIH, most adults need 15 micrograms (mcg) of vitamin D each day, and adults older than 70 need 20 mcg. Patton suggests having three servings of fortified milk or yogurt daily and eating fatty fish, such as salmon or tuna, twice a week, as these are foods that contain vitamin D; spend some time outside in the sunshine every day, too, as this is a great source of the nutrient. Ten to 30 minutes a few times a week of direct sunlight exposure should help, Zive says.
RELATED: 10 Illnesses Linked to Vitamin D Deficiency
3. Potassium: Muscle Weakness, Constipation, Irregular Heart Rhythm, and More
Potassium helps your heart, nerves, and muscles work properly and also delivers nutrients to cells while removing waste, according to MedlinePlus. Plus, it’s a useful nutrient that helps offset sodium’s negative impact on your blood pressure: “It’s important in maintaining a healthy blood pressure,” Zive says.
You could become low in potassium in the short term because of diarrhea or vomiting; excessive sweating; antibiotics, laxatives, or diuretics; excessive alcohol consumption; or because of a chronic condition such as kidney disease, per the Mayo Clinic. Symptoms of a deficiency include muscle weakness, twitches, or cramps; constipation; tingling and numbness; and an abnormal heart rhythm or palpitations, says MedlinePlus.
For natural potassium sources, try bananas, milk, acorn squash, lentils, and kidney beans and other legumes. Adult men need 3,400 mg each day, and women need 2,600 mg, according to the NIH.
4. Iron: Fatigue, Shortness of Breath, Cold Hands and Feet, Brittle Nails, and More
Iron is necessary to produce red blood cells, which carry oxygen throughout the body, according to the University of California in San Francisco. When iron levels get too low, there may be a deficiency in red blood cells, resulting in a condition called anemia. Some groups at increased risk of iron deficiency include menstruating women, growing individuals (such as children and pregnant women), and those following a vegan or vegetarian diet, Zive says.
Anemia can leave you with symptoms including weakness and fatigue, shortness of breath, a fast heartbeat, pale skin, headache, cold hands and feet, a sore or swollen tongue, brittle nails, and cravings for strange things like dirt, according to the Mayo Clinic. The symptoms may be so mild at first that you don’t notice something’s wrong, but as iron stores become more depleted, they will become more intense.
To boost iron levels, Patton recommends eating iron-fortified cereal, beef, oysters, beans (especially lima, navy, and kidney beans), lentils, and spinach. Adult men and women over 50 need 8 mg per day, and adult women younger than 50 need 18 mg each day, according to the NIH.
RELATED: Iron-Packed Foods for Combating Anemia and Low Energy
5. Vitamin B12: Numbness, Fatigue, Swollen Tongue, and More
Vitamin B12 aids the production of red blood cells and DNA, and also improves neurotransmitter function, according to the NIH. Vegetarians and vegans may be at particular risk for vitamin B12 deficiency because plants don’t make the nutrient, and people who’ve had weight loss surgery may also lack B12 because the procedure makes it difficult for the body to extract the nutrient from food, according to Harvard Health Publishing.
Symptoms of severe B12 deficiency include numbness in the legs, hands, or feet; problems with walking and balance; anemia; fatigue; weakness; a swollen, inflamed tongue; memory loss and difficulty thinking, per Harvard Health Publishing. These symptoms can come on quickly or gradually, and since there’s such a wide range in symptoms, you may not notice them for a while.
Adults need 2.4 mcg of B12 per day, according to the NIH. It’s most commonly found in animal products, and Patton recommends fish, chicken, milk, and yogurt to boost your B12 levels. If you’re vegan or vegetarian, Zive suggests opting for foods fortified with B12, such as plant-based milk and breakfast cereals. You can also find B12 in most multivitamins, according to the NIH, but if you’re at risk of being deficient, you can take a supplement specifically containing B12.
RELATED: 8 Surprising Health Benefits of B Vitamins
6. Folate: Fatigue, Diarrhea, Smooth Tongue, and More
Folate, or folic acid, is a B vitamin that’s particularly important for women of childbearing age, which is why prenatal vitamins usually contain a hefty dose. According to the Mayo Clinic, folate supports healthy growth and function and can reduce the risk of birth defects, particularly those involving the neural tube (the brain and spine). Psota points out that a folate deficiency can decrease the total number of cells and large red blood cells and cause neural tube defects in an unborn child.
Symptoms of a folate deficiency include fatigue, irritability, diarrhea, poor growth, and a smooth, tender-feeling tongue, per MedlinePlus.
Women who could become pregnant should make sure they get 400 mcg of folic acid daily in addition to consuming food containing folate, according to the Centers for Disease Control and Prevention (CDC). Interestingly, folate is best absorbed by the body in supplement form, with 85 percent absorbed from supplements and 50 percent from food, according to the Harvard T.H. Chan School of Public Health.
To get folate from food, go for fortified cereals, beans, peanuts, sunflower seeds, whole grains, eggs, and dark leafy greens.
7. Magnesium: Loss of Appetite, Nausea, Fatigue, and More
Magnesium helps support bone health and assists in energy production, and adults need between 310 and 420 mg, depending on sex and age, according to the NIH. Although deficiency is fairly uncommon in otherwise healthy people, certain medications (including some antibiotics and diuretics) and health conditions (such as type 2 diabetes and Crohn’s disease) can limit the absorption of magnesium or increase the loss of this nutrient from the body.
Magnesium deficiency can cause loss of appetite, nausea and vomiting, fatigue, and weakness, according to the Cleveland Clinic. In more severe cases, it may also lead to numbness and tingling, muscle cramps or contractions, seizures, irregular heart rhythms, personality changes, or coronary spasms.
To help your levels return to normal, eat more magnesium-rich foods, such as almonds, cashews, peanuts, spinach, black beans, and edamame, Patton says.
RELATED: What Are the Health Benefits of Magnesium?
From Nutrient Deficiency to Healthy Eating
If you suspect you have a nutrient deficiency, talk to your doctor. “Blood tests can help determine if you are deficient,” Patton says. And if you are, your doctor can refer you to a registered dietitian or recommend supplements.
The best way to avoid or remedy nutrient deficiencies is to make sure you are eating a balanced, nutrient-rich diet, Patton says. “I encourage food first, but if you are at an increased risk of a nutrient deficiency, you may benefit from taking a multivitamin,” she says.
Those at risk include the elderly, individuals with restrictive diets (such as vegans and vegetarians), pregnant women, and those who don’t consume a diet rich in fruits and vegetables, Zive says. Make sure to check with your doctor if you have questions about your risk.
Symptoms, Causes, Treatments & Tests
What is osteomalacia?
Osteomalacia means “soft bones.” Osteomalacia is a disease that weakens bones and can cause them to break more easily. It is a disorder of decreased mineralization, which results in bone breaking down faster than it can re-form. It is a condition that occurs in adults. In children, inadequate concentrations of vitamin D may cause rickets.
Symptoms and Causes
What causes osteomalacia?
Osteomalacia develops most commonly due to a vitamin D deficiency (often from not getting enough sunlight), or less frequently, due to a digestive or kidney disorder. Vitamin D is essential for calcium absorption and for maintaining bone health. These disorders can interfere with the body’s ability to absorb vitamins. There are also rare genetic conditions that can cause osteomalacia.
What are the symptoms of osteomalacia?
The most common symptoms of osteomalacia are pain in the bones and hips, bone fractures, and muscle weakness. Patients can also have difficulty walking.
Diagnosis and Tests
How is osteomalacia diagnosed?
There are various tests that can be performed to determine if someone has osteomalacia.
- The most important indicator is low levels of vitamin D, but low levels of calcium or a significant drop in phosphate levels may also indicate osteomalacia.
- X-rays may be taken to see if there is any evidence of osteomalacia.
- A bone mineral density scan may be helpful in evaluating the amount of calcium and other minerals present in a patient’s bone segment. These scans are not required to make the diagnosis of osteomalacia. However, they may give important information about a patient’s bone health.
Rarely, the doctor may perform a bone biopsy, in which a sample of bone tissue is taken and examined.
Management and Treatment
How is osteomalacia treated?
Patients who have osteomalacia can take vitamin D, calcium or phosphate supplements, depending on the individual case. For instance, people with intestinal malabsorption (the intestines cannot absorb nutrients or vitamins properly) may need to take larger quantities of vitamin D and calcium.
Other treatments to relieve or correct osteomalacia symptoms may include:
- Wearing braces to reduce or prevent bone irregularities
- Surgery to correct bone deformities (in severe cases)
- Adequate exposure to sunlight
Causes, Symptoms, Diagnosis, Treatments, Prevention
What is hypercalcemia?
Hypercalcemia, or higher than normal level of calcium in your blood, is a fairly common finding. Blood tests, such as those drawn for an annual physical exam, today routinely check calcium levels. This allows physicians to detect abnormally high calcium levels early.
Calcium is an important mineral in our bodies throughout our lifetime for bone growth, bone strength, maintaining proper hormone levels and optimal functioning of nerves, muscles and the brain. The calcium level is usually very carefully controlled by the body. However, certain medications and conditions can result in high blood calcium levels.
In the past, complications such as bone loss and fractures, kidney stones, kidney failure, hypertension and bradycardia (slowed heart rate), were commonly found as a result of longstanding untreated high calcium levels. These are now rarely seen thanks to blood tests that lead to preventive treatment.
Symptoms and Causes
What causes hypercalcemia?
Hypercalcemia can be caused by more than 25 separate diseases, several medications and even dehydration. Primary hyperparathyroidism and various kinds of cancers account for the greatest percentage of all patients with hypercalcemia.
In primary hyperparathyroidism, one or more of the four parathyroid glands, located behind the thyroid gland in your neck, produce too much parathyroid hormone. Normally, the parathyroid glands work with the kidneys, skeleton and intestines to carefully regulate the level of blood calcium. But sometimes a parathyroid gland becomes overactive, resulting in excess parathyroid hormone being released and an elevated blood calcium level.
Common medications such as hydrochlorothiazide and other thiazide diuretics (prescribed for hypertension and edema), lithium, and excessive intake of vitamin D, vitamin A or calcium can result in hypercalcemia. Taking too much calcium carbonate in the form of Tums® or Rolaids® is actually one of the more common causes of hypercalcemia.
Lung cancer, breast cancer and certain cancers of the blood can cause hypercalcemia that can become severe. Other less common causes of hypercalcemia include:
What are the symptoms of hypercalcemia?
Although having symptoms of hypercalcemia is uncommon, symptoms can include:
Diagnosis and Tests
How is hypercalcemia diagnosed?
Your doctor will order a blood test to determine if you have hypercalcemia. If the calcium is elevated, your physician will often review your medications and medical history as well as conduct a physical exam. If there is no obvious cause, your physician may ask you to see an endocrinologist, who will give you further evaluation and testing.
Management and Treatment
How is hypercalcemia treated?
Treatment of hypercalcemia depends on what is causing the disorder and how severe it is. Often the doctor may tell you calcium levels can be lowered if you:
- Drink more water
- Switch to a non-thiazide diuretic or blood pressure medicine
- Stop calcium-rich antacid tablets
- Stop calcium supplements
If the hypercalcemia is due to an overactive parathyroid gland, your doctor can consider several options:
- Close monitoring of the calcium level
- Referral to surgery to have the overactive gland(s) removed
- Starting a medication such as cinacalcet (Sensipar®), which is used to manage hypercalcemia
- Using bisphosphonates, osteoporosis drugs given intravenously (with a needle through the veins) that treat hypercalcemia due to cancer
- Using denosumab (XGEVA®), another bone-strengthening drug for patients with cancer-caused hypercalcemia who don’t respond to bisphosphonates
If the hypercalcemia is severe, and/or causing significant symptoms, your doctor may recommend immediate hospitalization for intravenous fluids and other treatments.
How can hypercalcemia be prevented?
Not all hypercalcemia can be prevented, but avoiding excess intake of calcium pills and calcium-based antacid tablets is recommended. Be sure to talk with your doctor if you have a family history of high calcium, kidney stones or parathyroid conditions. Avoid taking dietary supplements, vitamins or minerals without first discussing them with your doctor.
Outlook / Prognosis
What is the prognosis (outlook) for hypercalcemia?
Prognosis, like treatment, depends on the cause and severity of hypercalcemia. If the serum calcium is only slightly elevated, you will probably have few or no health complications. When hypercalcemia is the result of an underlying medical condition or disease, the prognosis depends on your overall health and your specific circumstances.
What is this medicine?
Orlistat (OR li stat) is used to help people lose weight and maintain weight loss while eating a reduced-calorie diet. This medicine decreases the amount of fat that is absorbed from your diet.
This medicine may be used for other purposes; ask your health care provider or pharmacist if you have questions.
COMMON BRAND NAME(S): alli, Xenical
What should I tell my health care provider before I take this medicine?
They need to know if you have any of these conditions:
- an eating disorder, such as anorexia or bulimia
- gallbladder disease
- HIV or AIDS
- kidney stones
- liver disease or hepatitis
- organ transplant
- pancreatic disease
- problems absorbing food
- stomach or intestine problems
- thyroid disease
- take medicines that treat or prevent blood clots
- an unusual or allergic reaction to orlistat, other medicines, foods, dyes, supplements or preservatives
- pregnant or trying to get pregnant
How should I use this medicine?
Take this medicine by mouth with a glass of water. Follow the directions on the prescription label. Take this medicine with each main meal that contains about 30 percent of the calories from fat or within 1 hour after each meal. Do not take your medicine more often than directed. If you occasionally miss a meal or have a meal without fat, you can skip that dose of this medicine.
Talk to your pediatrician regarding the use of this medicine in children. Special care may be needed. While this drug may be prescribed for children as young as 12 years for selected conditions, precautions do apply. Use of this medicine without a prescription is not approved in children less than 18 years.
Overdosage: If you think you have taken too much of this medicine contact a poison control center or emergency room at once.
NOTE: This medicine is only for you. Do not share this medicine with others.
What if I miss a dose?
If you miss a dose, take it within 1 hour following the meal that contains fat. If it is almost time for your next dose, take only that dose. Do not take double or extra doses. If you occasionally miss a meal or have a meal without fat, you can skip that dose of this medicine.
What may interact with this medicine?
- antiviral medicines for HIV or AIDS
- certain medicines for hepatitis
- certain medicines that treat or prevent blood clots like warfarin, enoxaparin, dalteparin, apixaban, dabigatran, edoxaban, and rivaroxaban
- medicines for diabetes
- medicines for seizures
- other medicines or products for weight loss
- supplements like vitamins A, D, E and K
- thyroid hormones
This list may not describe all possible interactions. Give your health care provider a list of all the medicines, herbs, non-prescription drugs, or dietary supplements you use. Also tell them if you smoke, drink alcohol, or use illegal drugs. Some items may interact with your medicine.
What should I watch for while using this medicine?
Do not use this medicine if you have had an organ transplant. This medicine interferes with some of the medicines used to prevent transplant rejection.
This medicine can cause decreased absorption of some vitamins. You should take a daily multivitamin that contains normal amounts of vitamins D, E, K and beta-carotene or vitamin A. Take the multivitamin once per day at bedtime unless otherwise directed by your doctor or healthcare professional.
You should use this medicine with a reduced-calorie diet that contains no more than about 30 percent of the calories from fat. Divide your daily intake of fat, carbohydrates, and protein evenly over your 3 main meals. Follow a well-balanced, reduced-calorie, low fat diet. Try starting this diet before taking this medicine. Following a low fat diet can help reduce the possible side effects from this medicine.
Do not use this medicine if you are pregnant. Losing weight while pregnant is not advised and may cause harm to the unborn child. Talk to your health care professional or pharmacist for more information.
This medicine may cause a decrease in vitamin D. You should make sure that you get enough vitamin D while you are taking this medicine. Discuss the foods you eat and the vitamins you take with your health care professional.
What side effects may I notice from receiving this medicine?
Side effects that you should report to your doctor or health care professional as soon as possible:
- allergic reactions like skin rash, itching or hives, swelling of the face, lips, or tongue
- breathing problems
- bloody or black, tarry stools
- signs of infection like fever or chills
- signs and symptoms of kidney stones like blood in the urine; pain in the lower back or side; pain when urinating
- signs and symptoms of liver injury like dark yellow or brown urine; general ill feeling or flu-like symptoms; light-colored stools; loss of appetite; nausea; right upper belly pain; unusually weak or tired; yellowing of the eyes or skin
- trouble passing urine or change in the amount of urine
- uncontrolled, urgent bowel movements
Side effects that usually do not require medical attention (report to your doctor or health care professional if they continue or are bothersome):
- increased number of bowel movements
- oily stools (bowel movements may be clear, orange or brown in color)
- stomach discomfort, gas
This list may not describe all possible side effects. Call your doctor for medical advice about side effects. You may report side effects to FDA at 1-800-FDA-1088.
Where should I keep my medicine?
Keep out of the reach of children.
Storage at room temperature between 15 and 30 degrees C (59 and 86 degrees F). Keep container tightly closed. Throw away any unused medicine after the expiration date.
NOTE: This sheet is a summary. It may not cover all possible information. If you have questions about this medicine, talk to your doctor, pharmacist, or health care provider.
|Treatment name6-BROMO – [FAST FACTS]||Effectiveness:Insufficient Evidence||Read Reviews (0)|
|Treatment name7,8-BENZOFLAVONE – [FAST FACTS]||Effectiveness:Insufficient Evidence||Read Reviews (0)|
|Treatment nameALPHA-LIPOIC ACID||Effectiveness:Insufficient Evidence||Read Reviews (251)|
|Treatment nameAPPLE||Effectiveness:Insufficient Evidence||Read Reviews (3)|
|Treatment nameARIMISTANE – [FAST FACTS]||Effectiveness:Insufficient Evidence||Read Reviews (0)|
|Treatment nameASPARTIC ACID||Effectiveness:Insufficient Evidence||Read Reviews (19)|
|Treatment nameCITICOLINE||Effectiveness:Insufficient Evidence||Read Reviews (35)|
|Treatment nameCOLLAGEN PEPTIDES||Effectiveness:Insufficient Evidence||Read Reviews (10)|
|Treatment nameCONJUGATED LINOLEIC ACID (CLA)||Effectiveness:Insufficient Evidence||Read Reviews (79)|
|Treatment nameCORIOLUS MUSHROOM||Effectiveness:Insufficient Evidence||Read Reviews (10)|
|Treatment nameCREATINE||Effectiveness:Possibly Effective||Read Reviews (47)|
|Treatment nameDHEA||Effectiveness:Possibly Ineffective||Read Reviews (184)|
|Treatment nameEURYCOMA LONGIFOLIA||Effectiveness:Insufficient Evidence||Read Reviews (40)|
|Treatment nameFENUGREEK||Effectiveness:Insufficient Evidence||Read Reviews (73)|
|Treatment nameFISH OIL||Effectiveness:Insufficient Evidence||Read Reviews (203)|
|Treatment nameGARLIC||Effectiveness:Insufficient Evidence||Read Reviews (55)|
|Treatment nameHYDROXYMETHYLBUTYRATE (HMB)||Effectiveness:Insufficient Evidence||Read Reviews (18)|
|Treatment nameINDIAN CASSIA||Effectiveness:Insufficient Evidence||Read Reviews (0)|
|Treatment nameKHAT||Effectiveness:Insufficient Evidence||Read Reviews (5)|
|Treatment nameLIGANDROL – [FAST FACTS]||Effectiveness:Insufficient Evidence||Read Reviews (0)|
|Treatment nameLYSINE||Effectiveness:Insufficient Evidence||Read Reviews (470)|
|Treatment nameMAGNESIUM||Effectiveness:Possibly Ineffective||Read Reviews (284)|
|Treatment nameMANGOSTEEN||Effectiveness:Insufficient Evidence||Read Reviews (33)|
|Treatment namePEA PROTEIN||Effectiveness:Insufficient Evidence||Read Reviews (0)|
|Treatment namePOMEGRANATE||Effectiveness:Insufficient Evidence||Read Reviews (21)|
|Treatment nameRICE PROTEIN||Effectiveness:Insufficient Evidence||Read Reviews (0)|
|Treatment nameS-23 – [FAST FACTS]||Effectiveness:Insufficient Evidence||Read Reviews (0)|
|Treatment nameSAFED MUSLI||Effectiveness:Insufficient Evidence||Read Reviews (2)|
|Treatment nameSODIUM BICARBONATE||Effectiveness:Insufficient Evidence||Read Reviews (0)|
|Treatment nameSOY||Effectiveness:Possibly Effective||Read Reviews (43)|
|Treatment nameTESTOLONE – [FAST FACTS]||Effectiveness:Insufficient Evidence||Read Reviews (0)|
|Treatment nameTHEACRINE||Effectiveness:Insufficient Evidence||Read Reviews (5)|
|Treatment nameTOMATO||Effectiveness:Insufficient Evidence||Read Reviews (2)|
|Treatment nameVITAMIN D||Effectiveness:Possibly Ineffective||Read Reviews (333)|
|Treatment nameYOGURT||Effectiveness:Insufficient Evidence||Read Reviews (30)|
Support Muscle Health And Growth With These 8 Vitamins And Minerals – Xtreme Fitness | Cycling Studio | Group Classes
If you are interested in building muscle strength and health, you probably already pay close attention to your training regimen, supplements, and pack your diet with foods that promote a strong body.
In an ideal world, we should be able to get all the nutrients from food. However, since processed foods can make up 70 percent of our diet, this is not necessarily easy. Additionally, athletes have special nutritional dietary requirements and need the proper fuel.
While it’s possible to meet all these criteria without taking dietary supplements, certain supplements may help you meet your goals.
8 Vitamins And Minerals That Support Muscle Health And Growth
- Vitamin C. The human body needs vitamin C to fight infection and diseases. This essential nutrient strengthens your natural defenses and fights free radicals. Furthermore, it supports tissue growth and repair, leading to faster recovery from exercise. If you struggle with persistent colds or poor energy levels then try supplementing with 500mg vitamin C per day. Be careful not to overdo it though as too much can cause digestive issues!
- Vitamin A. This is often a forgotten vitamin. For athletes and bodybuilders, vitamin A is useful because it supports protein synthesis, which is essential for muscle growth. If its role in muscle growth and repair is not enough, vitamin A also has a direct effect on testosterone, the body’s most powerful muscle-building hormone.
- Vitamin D. Its often called the sunshine vitamin and is produced when the skin is exposed to UV rays from the sun. This means that most people will be deficient in vitamin D unless they’re lucky enough to have their skin exposed to the sun all year round. Studies have shown that proper vitamin D levels in the body are associated with muscle strength and performance.
- Vitamin B12. Vitamin B12 helps your body produce red blood cells, which are responsible for delivering oxygen to the muscles. It also ensures that the brain and muscles communicate efficiently, which affects muscle growth and coordination.
- Fish Oil/Omega 3. These may decrease muscle protein breakdown through improvements in insulin sensitivity, and insulin resistance is associated with muscle breakdown. Joint lubrication and cardiovascular health are also major benefits to be derived from Omega-3 supplementation.
- Calcium. Calcium is required to build and maintain strong bones. As well as bone density, calcium is also vital in the process of muscle contraction of all muscles, including the heart.
- Magnesium. Magnesium plays a vital part in muscle contraction and helps to boost your energy levels. It can also reduce fatigue and muscle cramps.
- Potassium. Just like calcium and magnesium, potassium is a key electrolyte in muscle contraction. But it’s also essential for carrying other nutrients to your muscles. Potassium brings water, along with other nutrients, into muscle cells.
No matter your fitness goals, make sure you’re getting enough nutrients in your diet. Eat whole natural foods that promote muscle growth and repair.
Exercise and nutrition are equally important. Vitamin deficiencies can ruin your gains and stall your progress. Long-term, they may increase your risk of injury and chronic diseases. Once your nutrition and exercise regimens are in check, you may want to consider dietary supplements.
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What food products will help to overcome spring weakness – Rossiyskaya Gazeta
Fragrant air, chirping birds, slush and … vitamin deficiency! Yes, this is how the standard spring comes to the inhabitants of Russia. But the lack of vitamins is not something ephemeral: drowsiness, aching teeth, weak hair, and even exacerbation of chronic diseases. But do not rush to the pharmacy in search of “the best and most expensive vitamin complexes”, look in the refrigerator. Even the simplest foods are a treasure trove of nutrients.
Avitaminosis: causes and effects
Any medical reference will tell you that vitamin deficiency is a lack of vitamins in the human body. This deficiency can be caused by both malnutrition and living in certain regions. In winter, the consumption of fresh vegetables and fruits becomes very costly for residents of some regions. In addition, not every foreign multi-colored fruit on the counter is 100% useful: you may come across “glass” apples, tasteless tomatoes or hard, like the Great Wall, Chinese pears.
What we used to call vitamin deficiency, by and large, is not. Real vitamin deficiency is expressed in the form of scurvy, rickets and pellagra. Most residents of Russia in the spring show symptoms of hypovitaminosis – a state of pre-illness when the body still has a supply of vitamins, but already begins to suffer from their lack. Symptoms and manifestations of vitamin deficiency are familiar to almost everyone:
– vision falls, the corners of the lips crack, the skin peels off? – lack of vitamin A
– poor concentration, bleeding gums and hair falling out? – little vitamin C
– increased irritability, fatigue and memory impairment? – lack of vitamin E
– joints creak and ache, and muscles will not wake up from hibernation in any way? – signs of vitamin D deficiency
– decreased appetite, tortured insomnia? – lack of vitamin B1
– the tests showed a decrease in red blood cells in the blood, and the nails and hair became brittle? – lack of vitamin B2
Products for the fight against vitamin deficiency
Scientists and nutritionists around the world have repeatedly proven that the body absorbs vitamins best of all from natural products. They should be the main supplier of micronutrients, but various multivitamin complexes should be taken only as an addition to them.
Milk and its derivatives are considered to be a storehouse of vitamins. Have breakfast with cheesecakes, after lunch refuel with a bottle of kefir, and before going to bed, for example, drink a glass of milk and you will practically fulfill the plan for daily intake of vitamins A, B1, B2 and E.
A separate word deserves a cottage cheese, which contains 8 groups of vitamins and more than a dozen other microelements.It is not for nothing that it has a cult status for some nationalities and religious confessions all over the world – it is used in rituals, preparing a certain national food from cottage cheese.
Do not forget that if you mix coffee and dairy products in one meal, the digestibility of the latter will be greatly affected.
Fruits and vegetables of red and orange color, greens
Citrus fruits, apples, tomatoes, carrots are common products for a modern person, but from this they are no less valuable in terms of the amount of vitamins. An orange or a glass of freshly squeezed juice from it is an excellent source of vitamin C, and it is known to help us maintain high immunity.
One apple a day eaten is a wonderful prevention of cancer and stomach ulcers. In addition, like oranges, apples are rich in vitamin C. In English there is even a proverb “who eats an apple a day, the doctor does not happen.” The apple is rich in microelements, in particular potassium, which is a “tannin” for our kidneys, since it does not allow the formation of uric acid salts in the body.
Fresh tomatoes contain a set of vitamins C, B, K, B3, B1, E. A salad of two or three tomatoes, a sprig of parsley and dill replenishes the body with 75 percent of all the daily vitamins it needs. Tomato is also an excellent antioxidant, destroying fat and cholesterol plaques.
As early as 2 thousand years ago, mankind learned that the consumption of carrots in food contributes to a significant improvement in vision. Carrots are generous with B vitamins, which means that the “orange helper” has a beneficial effect on our nails, hair and skin.
Meat, fish, liver
Animal products have always been valued for the ability to quickly replenish the lack of protein in the body, in addition, they are extremely rich in vitamins.
For example, steamed or baked beef tenderloin can not only saturate an empty stomach, but also provide the body with B vitamins. They can help cope with fatigue and improve performance in the gym, as they accelerate muscle recovery.
Cod liver, a legendary product from the USSR, in its saturation with useful substances may well compete with some vitamin complexes, because they contain vitamins A, D, E, unsaturated fatty acids, folic acid. The liver fights well against spring blues, insomnia and strengthens hair.
Bread, nuts, sunflower seeds
These products are rich in vitamin E. It ensures normal blood clotting, lowers blood pressure, strengthens the heart muscle and vascular walls, prevents the formation of cholesterol plaques, and fights anemia. Nuts and seeds are great for reducing muscle weakness and fighting depression. Feel like you’ve gained weight? This is a lack of vitamin E, try to fill it, and everything will return to its place.
Grain bread and other foods rich in vitamin E have recently been known for their “super strength”: at the end of the last century, scientists found that this vitamin helps people with Alzheimer’s disease and diabetes, reducing the destructive effects of ailments on the body.
INVITRO – Kommersant Chelyabinsk
The medical company “Invitro” has conducted a large-scale study of impersonal test results for the level of vitamin D.According to the results of the study, it turned out that the level of vitamin D in more than 55% of patients for 2020-2021 is below the normal limit.
The study analyzed more than 1 million laboratory test results from 2020 and the first half of 2021 and this is how they were distributed. Women of different ages with vitamin D levels below normal were:
90,087 90,088 Under 18 – 65. 48% 90,089
90,088 18 to 45 – 56.9%
90,088 45 to 65 – 52.6% 90,089
90,088 Over 65 years old – 55.7%
Men of different ages with vitamin D levels below the norm were:
- Under 18 – 60.4%
- Over 65 years old – 59.5%
90,088 18 to 45 – 62.1% 90,089
90,088 45 to 65 – 55.7% 90,089
Sergey Khomyakov, chief physician of Invitro-Moscow, spoke about what functions vitamins perform in the body, how to identify their deficiency and what to do to prevent their shortage.
How common is vitamin deficiency today?
Today, vitamin deficiency in its manifest manifestation is a rare occurrence. As a rule, we observe subclinical vitamin deficiency, and several vitamins at once. Avitaminosis is extremely rare in our country today. At the same time, hypovitaminosis, that is, a decrease in the level of one or another vitamin, or polyhypovitaminosis – a deficiency of three or more vitamins (A, B1, B2, PP, D, carotenoids – lutein, zeaxanthin) is a common phenomenon.
Most vitamins or their precursors are obtained from food. Therefore, people who adhere to the rules of a healthy diet and lead an active lifestyle usually do not suffer from vitamin deficiencies. It follows from this that for the treatment of vitamin deficiency, first of all, nutrition should be normalized. Or in parallel to use pharmacological preparations of vitamins in the form of oral and parenteral dosage forms.
How to suspect a vitamin deficiency?
Manifestations of vitamin deficiency have common nonspecific signs, such as general weakness, fatigue, decreased emotional activity, memory, protracted course of common infections, in children – stunted growth and development.
Lack of vitamin A is manifested by brittle hair, dry skin, dry eye syndrome, the appearance of transverse stripes on the nails, gastritis, diarrhea. Vitamin E deficiency is manifested by muscle weakness, pallor, increased capillary permeability and fragility, which leads to bruising even with minor bruises. Vitamin C deficiency is manifested by weakness, fatigue, frequent colds, bleeding gums and long healing of wounds and cuts. A lack of vitamin B1 should be considered in case of irritability, poor sleep and appetite, muscle weakness.Deficiency of vitamin B2 is manifested by cracks on the lips, in the corners of the mouth, a burning sensation in the eyes, pallor, lethargy.
How important is vitamin D for the body?
Vitamin D is considered today as a hormone-like substance that regulates a number of key metabolic reactions in the body. Vitamin D is involved in the control of cell division, regulates the absorption of calcium and phosphates in the intestine, supports the activity of cells of the immune system, has an anti-inflammatory effect, is responsible for the production of dopamine and serotonin, and regulates mineral and carbohydrate metabolism.
Vitamin D deficiency is associated with a wide variety of diseases – depression, cancer, osteoporosis, diabetes mellitus, obesity, multiple sclerosis, periodontitis, myopia, cardiovascular diseases, for example, arterial hypertension.
The reason for the almost total, to one degree or another, the severity of vitamin D deficiency in the urbanized population is considered to be insufficient stay of people outdoors in natural daylight sunlight. Vitamin D deficiency is easily corrected by exposure to the sun while eating seafood, mushrooms, fish oil, or by taking its dosage form, and the daily dosage has been revised upward in recent years.
Why is it important to take vitamins under the supervision of a doctor? What is the danger of exceeding the dosage?
Taking a lot of vitamins is not always beneficial for the body. Despite the fact that the body itself regulates the absorption of vitamins, taking some of them is dangerous or ineffective. For example, taking ascorbic acid for colds did not lead to statistically significant improvements in the study of a large population of people, while in patients with increased formation of oxalates, taking ascorbic acid, which is metabolized to oxalate, leads to the formation of oxalate kidney stones. And taking large doses of carotenoids in smokers leads to an increased incidence of lung cancer.
Despite the prevalence of polyhypovitaminosis, there is often an increased level of vitamins – hypervitaminosis, which has diagnostic value. For example, elevated levels of vitamin B12 have been found to be associated with cancer risk, and not in relation to dietary intake of the vitamin. Also, high levels of vitamin B12 in the blood serum are caused by liver diseases (cirrhosis, hepatitis), drug cholestasis, chronic renal failure, myeloproliferative diseases, diabetes mellitus.
90,000 Vitamin D: benefits for the body
Vitamin D was discovered in the 1920s. And for a long time it was believed that it is necessary only for children during the growth period. Then it was proven to play a role in calcium metabolism in adults. And recently, vitamin D is considered as an important hormone that has an active effect on absolutely all processes in the human body, since there are receptors for this vitamin – hormone in absolutely all cells, hence its important effect on metabolism!
There is a lot of information about vitamin D3 now on social networks, on TV, radio, fashion magazines and, it seems, we all already know about it, however, scientific research in recent years has increased significantly.
How Can We Get Vitamin D3? Through the sun, of course. To do this, you need to walk every day for 40 minutes in a T-shirt and shorts under the sun. But what to do in winter, when, for example, in Krasnoyarsk, the temperature drops below zero? Let’s figure it out.
A lack of vitamin D only at the initial stage may not make itself felt, but soon you will notice how your condition has worsened and, as it seems to you, for no apparent reason:
- General weakness
- Nervousness, irritability and depression
- Stool problems
- Sleep disorders
- The appearance of caries
- Visual impairment
- Brittle and fragile bones
- Muscle weakness
- Increased head sweating
- Joint pain and muscle cramps
You can also fill the need for vitamin D with the help of a number of food products.It is found in parsley, fish (salmon, mackerel, tuna, eel, herring, sea bass), black and red caviar, beef liver, animal fat, corn oil, mushrooms, chicken eggs, dairy products and liver, again if the animals are enough spent a long time in the sun.
The third way to saturate the body with vitamin D is to take special medications that can only be prescribed by a doctor.
Light skin produces more vitamin D in the human body than dark skin, and in young people it is synthesized much more actively than in older people.
We get more vitamin D from the setting and rising sun than from the daytime sun. But, it is necessary to take into account air pollution, because this prevents the penetration of those spectra of sunlight that are responsible for the production of vitamin D. It is better to take sun baths outside the city, in fresh and clean air.
Vitamin D is one of the most important elements, as it is:
- Responsible for the normal development and growth of the bones of the human skeleton
- in childhood prevents the development of rickets
- prevents the active multiplication of cancer cells
- provides good blood clotting and thyroid function
- helps to increase general immunity
- has a significant effect on metabolic processes in the human body
- promotes rapid healing of bone fractures
- partially regulates muscle activity and prevents muscle weakness
- is responsible for insulin activity and blood sugar level
- prevents chronic fatigue
- helps prevent the development of many serious diseases (multiple sclerosis, type 1 diabetes, rheumatoid arthritis, etc. )etc.)
- helps to stop inflammatory processes occurring in the organs of the human body.
When should you take vitamin D?
- In winter, we cannot be in the sun with exposed parts of the body. There is no fresh air in a large city, which means there is not enough sun and vitamin D.
- We get extremely little vitamin D from food (not all fish are fresh; not all mushrooms and greens are grown in the forest, but only in the sun does the plant receive vitamin D).
Therefore, in order to make up for the deficiency of vitamin D, it is necessary to take it additionally (from birth to death)! You can find out the level of vitamin D in the body using a special test.
Disclosed a syndrome that causes a feeling of severe fatigue
Disclosed a syndrome that causes a feeling of severe fatigue
Disclosed a syndrome that causes a feeling of severe fatigue – RIA Novosti, 10. 03.2021
A syndrome that causes a feeling of severe fatigue has been disclosed
Feeling of extreme fatigue may indicate signs of pernicious anemia caused by vitamin B12 deficiency. Writes about this Express with … RIA Novosti, 10.03.2021
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MOSCOW, March 10 – RIA Novosti. Feeling very tired can indicate signs of pernicious (pernicious) anemia caused by vitamin B12 deficiency. Express writes about this, citing data from British doctors. Palpitations, headaches, loss of appetite, pain in the mouth and tongue and shortness of breath with little exertion also indicate the presence of a dangerous disease, experts say. According to doctors, adults between the ages of 19 and 64 need about 1.5 milligrams of B12 per day. You can get your daily dose of vitamin through food. In particular, B12 is rich in beef, eggs, fortified cereals and salmon. B12 is a water-soluble vitamin also called cobalamin. He is not only responsible for the functioning of the nervous system, but is involved in the production of red blood cells and DNA. A deficiency in this nutrient can damage nerves and cause tingling and numbness in the arms and legs, muscle weakness, and loss of reflexes.Pernicious anemia is a disease caused by impaired blood formation due to a lack of vitamin B12 in the body. Bone marrow and tissues of the nervous system are especially sensitive to the deficiency of this vitamin.
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the whole world, vitamins, anemia
MOSCOW, March 10 – RIA Novosti. Feeling very tired may indicate signs of pernicious anemia caused by vitamin B12 deficiency. Express writes about this with reference to the data of British doctors.
Rapid heartbeat, headaches, loss of appetite, pain in the mouth and tongue and shortness of breath with light exertion also indicate the presence of a dangerous disease, experts say.
According to doctors, adults between the ages of 19 and 64 need about 1.5 milligrams of B12 per day.You can get your daily dose of vitamin through food. Specifically, beef, eggs, fortified cereals and salmon are rich in B12.
B12 is a water-soluble vitamin also called cobalamin. He is not only responsible for the functioning of the nervous system, but is involved in the production of red blood cells and DNA. A deficiency in this nutrient can damage nerves and cause tingling and numbness in the arms and legs, muscle weakness, and loss of reflexes.
January 15, 00:57Bone marrow and tissues of the nervous system are especially sensitive to the deficiency of this vitamin.
Determine which vitamins are lacking in the body
How to determine which vitamins your body lacks and what to do to make up for their deficiency?
The very word vitamins speaks for itself, because at its root is the Latin word vita – “life”. All vitamins – a group of organic substances, diverse in nature – are combined with each other according to the principle of their absolute necessity for the full functioning of the body.
Read also: Vitamins for children: what foods you need to eat
Vitamins are involved in a huge number of biochemical processes in the body, which will be too difficult to delve into. But without vitamins, these processes will be disrupted, which will lead to malfunctions in the body and immediate consequences. Suffice it to say that vitamins, while not being a supplier of energy and being absolutely calorie-free substances, nevertheless play an important role in metabolism.
About one and a half dozen vitamins known today are divided into fat-soluble and water-soluble. Fat-soluble vitamins of groups A, D, E, F, K accumulate in the body in adipose tissues and liver, therefore their deficiency in the body is rare. But water-soluble vitamins of groups B and C practically do not accumulate in the body and are excreted with water, therefore it is important to replenish their reserves regularly.
Signs of vitamin deficiency
What to do?
If you are worried about any of the symptoms described, you should visit a therapist.Only a qualified specialist will be able to ask the right questions, prescribe blood biochemistry tests and make the correct diagnosis in order to prescribe treatment. And, of course, it is important to constantly take care of your health. Since the daily requirement for vitamins in a person is not so high, it is often quite correct, balanced and varied to eat, not excluding some food groups from the diet, do not ignore physical activity and often go outside. And since in case of insufficient intake of vitamins into the body, rather dangerous pathological changes can occur, in order to maintain the body’s work in winter and spring, it is important to use a balanced complex of vitamins or food additives, which the attending physician can advise, based on your individual characteristics.
Watch a video about vitamins and their role in the human body:
90,000 Vitamins for the elderly – when you need them
One of the major problems older people face is vitamin deficiency. The human body synthesizes far from all the vitamins it needs. A significant part of nutrients gets into it with food.But in old age, not all of them are well absorbed. This is one of the reasons why it is recommended to use special vitamin complexes.
The situation is aggravated by the fact that many people who have crossed the 55-60 age threshold have a rather monotonous diet. People at this age often eat pasta, eat a lot of canned food. Such food may be nutritious, but it is low in vitamins.
What vitamin deficiency can lead to
According to statistics, up to 40% of Russians over the age of 50 lack vitamins B1 and B2.Vitamin C is lacking in about 60% of senior citizens of Russia, vitamin A – 40%. The most serious problem is vitamin E deficiency. It occurs in about 80% of elderly Russians.
Lack of vitamins is dangerous to health at any age. But for the elderly, it is especially harmful. It leads to the development of hypovitaminosis – a latent form of vitamin starvation, leading to a sharp deterioration in health. Hypovitaminosis should not be confused with vitamin deficiency, which is an acute deficiency of any vitamin.Vitamin deficiency causes effects such as irritability, apathy and increased fatigue, impaired appetite, decreased attention, sleep disturbances, impaired thinking ability, and problems with short-term memory. Because of it, the condition of the skin and bone tissue worsens, which is especially dangerous for a lonely elderly person: you can fall, break a leg and die without waiting for help.
Even if an elderly person does not live alone in an apartment, the lack of vitamins will be extremely dangerous for him.It weakens the immune system, causes various health problems, and is the cause of headaches. Increased fatigue and irritability can cause conflicts with others.
Accordingly, vitamins in old age should be consumed regularly.
What vitamins do older people need
People who are 55-60 years old require all the essential vitamins that the human body needs. These are, first of all:
vitamin A – it is found in green and yellow vegetables, oily fish, legumes, many fruits and berries, and its deficiency leads to visual impairment, increased fatigue, lack of appetite and brittle hair;
B vitamins, which are found in dairy products, seeds, vegetable oil, nuts; its deficiency can cause sleep disturbances, indigestion, skin rashes;
vitamin C – it is found in many fruits, vegetables and berries; the consequences of its lack in the body are frequent colds, weakening of tooth enamel, shortness of breath;
vitamin D is found in fish, liver, fatty dairy products; its deficiency can lead to a feeling of fatigue, increased irritability, joint pain, the development of caries;
vitamin E – it is found in cereals, peas, milk, beef, due to its lack, there is a feeling of weakness in the muscles, spots appear on the skin, mood changes dramatically. Vitamin D is worth mentioning additionally. Thanks to him, the body absorbs calcium better. If calcium is not absorbed well enough, bones become brittle, which is especially dangerous in old age.
What to look for when choosing
When the 50-year age threshold is reached, women and men need to be especially careful about how much vitamins they consume. You cannot thoughtlessly buy and use the first vitamin complex you come across.Some substances can accumulate in the body and cause intoxication, such as vitamin A.
Therefore, it is worth consulting a doctor. He will tell you what vitamins a particular person needs, based on the characteristics of his body. When choosing a multivitamin, you need to pay attention to the composition and prefer a product without dyes and preservatives.
90,000 symptoms, signs, which vitamin is lacking in the body
Sometimes we do not understand the signals of our own body, which suggests that the diet lacks certain substances, including vitamins or minerals. How to identify the problem and solve it? Let’s discuss in more detail.
For those who pay attention to their eating habits and are trying to maintain weight, calorie control becomes a priority, since the main goal is not to gain weight. But while controlling your calorie intake is by far one of the most important aspects of a healthy diet, it’s important not to overlook the importance of consuming enough nutrients. And with a decrease in calorie content and volume of servings, this is difficult to achieve.
Adequate intake of nutrients (especially if they are vitamins and minerals) has a huge impact on overall health. Nutrient deficiencies are far more common than we think, especially among dieters. Carefully and meticulously assess your well-being, look for these 7 signs of nutritional deficiency. If they are, it is worth worrying and thinking about filling the deficit with complexes of vitamins and food.
Unexplained weight loss
The constant weight loss that occurs when you are not pursuing this goal of losing weight is one of the most obvious signs that you are not getting enough nutrients. The body relies on both macronutrients and micronutrients to renew and repair cells. Without them, the body will begin to break down its own stores of less vital tissues, including fat and muscle.
Frequent fatigue and weakness are signs of a lack of iron in the body, which leads to a condition called anemia, which can be fatal (if not promptly eliminated with iron complexes). Magnesium deficiency can also make you feel tired and have frequent migraines.
Weak and soft bones
Brittle bones can be a sign of vitamin D or calcium deficiency, as these nutrients are responsible for increasing bone density. Magnesium has a synergistic relationship with calcium, so make sure you’re getting enough of the former to optimize absorption of the latter.
Slow wound healing
When the wound takes longer than usual to heal, it could be a sign of zinc deficiency. Typically, most skin wounds do not take more than two to three weeks to heal, although deeper and more severe cases may require a longer healing process.
Night blindness (poor vision at dusk) can be a sign of vitamin A deficiency, as one of the functions of this vitamin is to improve eye health. Other symptoms include dry eyes, throat and chest infections.
A lack of nutrients can disrupt your brain function and make it difficult to concentrate, compose yourself and remember even the most basic things. For example, a deficiency in iron or vitamin B12 can lead to slow reactions or inaccurate memories.
Problems of appearance and well-being
Iodine deficiency can lead to thyroid problems, which can lead to the development of many diseases, one of the most famous is goiter (an abnormally enlarged thyroid gland). It is characterized by constant chilliness, weight gain, dry skin. Other signs include hair loss, changes in heart rate, and heavy or irregular menstruation in women.
Diet and Deficiency Problems of Certain Substances
We always hear about the importance of consuming a wide range of vitamins and minerals when we go on a diet. But until we experience health problems, we really don’t realize the full importance of getting vitamins and minerals. Feeling tired for no reason, fatigue, pallor, and constant malaise can be signs of a deficiency in certain nutrients. A lack of vitamins and minerals can also have long-term consequences for our health.
If your diet is low in these substances, you need to replenish them with supplements. These important nutrients play different roles in the body – everything from synthesizing body tissues like our bones and muscles, to transmitting nerve signals throughout the body as precursors to thousands of enzymes in the body, to removing or neutralizing waste from the body.
Since not all vitamins and minerals are naturally produced in the body, the importance of getting them from whole foods and supplements is highlighted. The amount of each nutrient you should consume depends on your age, life stage, health status (if you have a chronic illness or not), pregnancy and lactation, and the amount of physical activity you do, as well as the intensity and level. loads. If the diet lacks sufficient vitamins and minerals, the risks of nutritional deficiencies can be far-reaching.
There are some (but not all) common signs of specific nutrient deficiencies that occur most frequently.
It is involved in immune function, skin health, vision, reproductive function, and the nervous system. Deficiency signs and symptoms:
- Night blindness.
- Dry skin and hair.
- Red or white bumps that look like pimples (on the cheeks, arms, thighs, or buttocks).
- Recurrent conjunctivitis.
- Color blindness.
- Inflammation, swelling of the eyelids and redness of the eyes.
- Macular degeneration.
It is an antioxidant used to neutralize harmful chemicals in the body. Unlike most animals, humans cannot synthesize vitamin C on their own, so it is very important to get it through food or supplements. Deficiency signs and symptoms:
- Dry skin.
- Coarse or split ends.
- Bleeding gums.
- Poor wound healing.
- Poor immunity – recurrent colds and flu.
- Loss of teeth.
- Delayed wound healing.
- Muscle weakness.
It plays a role in immune function and promotes bone growth. Overall, getting your daily dose of vitamin D is incredibly easy.Just about 10 minutes of sun exposure per day is enough to meet your daily vitamin D needs. Signs and symptoms of deficiency:
- Overweight or obese.
- Aching bones and joints.
- Low bone mineral density.
- Osteoporosis – porous and fragile bones.
- Osteomalacia – bone softening.
- Rickets (severe bone-deforming disease in children) – curvature of the legs, curvature of the spine, loss of muscle mass.
- Muscle weakness.
It is an antioxidant that protects cells in the body from damage, muscle weakness, and neurological problems. Deficiency signs and symptoms:
- Eye problems such as retinopathy and cataracts.
- Skin problems such as acne, blisters, scar tissue, stretch marks.
- Slight anemia.
- Fertility problems.
- Brain dysfunctions.
It helps with blood clotting and prevents clotting problems.Deficiency signs and symptoms:
- Bruising easily.
- Small wounds bleed easily.
- Profuse menstrual periods.
- Blood in urine or stool.
- Low bone mineral density.
This vitamin plays a key role in the normal functioning of the brain and nervous system, as well as the formation of red blood cells. The deficiencies usually manifest as anemia, but can also cause spinal cord degeneration and poor brain development. Deficiency signs and symptoms:
- Numbness and tingling in the hands, feet, or feet.
- Staggering walking, balance problems.
- Swollen or inflamed tongue.
- Paranoia and hallucinations.
- Cognitive difficulties or memory loss.
- Loss of vision.
Other B vitamins
These include B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), and folic acid.Deficiency signs and symptoms:
- Vision problems.
- Adrenal insufficiency.
- Swelling (fluid retention).
- Frequent fungus of nails and skin.
- Pale skin.
Due to its role in the development and functioning of the brain, the need for folate increases significantly during pregnancy. Without enough folate, a baby may develop neural tube defects. In the general population, a deficiency can manifest as anemia due to problems with red blood cell production, mental health, or neurological problems.
Essential fatty acids (omega-3)
These acids play a critical role in brain function and normal growth and development. Deficiency signs and symptoms:
- Dry or itchy skin.
- Scaly or flaky skin.
- Cracking or peeling of fingertips or skin.
- Small red bumps on the back of the shoulders.
- Combined oily and dry skin.
- Dry eyes.
- Poor wound healing.
- Reduced immunity.
Your body needs calcium to maintain the strength of bones and teeth, and to maintain the structure and function of the skeleton. Deficiency signs and symptoms:
- Numbness and tingling around mouth, fingers and toes.
- Muscle spasms.
- Coarse hair.
- Brittle nails.
- Dry skin.
- Low bone mineral density.
It is essential for the production of red blood cells and for optimizing the transport of oxygen throughout the body. Deficiency signs and symptoms:
- Fatigue and fatigue.
- Shortness of breath.
- Pale skin.
- Coldness in hands and feet.
- Profuse menstrual periods.
This mineral helps maintain normal nerve and muscle function, supports a healthy immune system, and strengthens bones. Deficiency signs and symptoms:
- Muscle contractions and cramps.
- Abnormal heart rhythms.
- Numbness and tingling in fingers and feet.
- Restless legs syndrome.
- Tics or cramps of the eyelids.
- Anxiety or stress.
- High blood pressure.
Zinc deficiency can lead to lethargy and mental health problems, decreased immune function, dermatitis and delayed wound healing, as well as delayed physical development and puberty. Deficiency signs and symptoms:
- Low immunity.
- Recurrent colds and flu.
- Coarse, brittle, thinning hair.
- Acne, eczema and other skin problems.
- Ulcers in the mouth.
- White spots on the nails.
- Stretch marks.
- Tics and cramps of the eyelids.
Overcoming nutritional deficiencies
A lack of nutrients can harm your health as it increases your risk of developing chronic diseases that are not always easy to cure.It is important that your diet remains as nutrient-dense as possible. Replacing nutrient-poor foods is one of the simplest ways to improve instantly. Common culprits in this area are snacks like chips and soda.