The hidden cause of common symptoms such as fatigue and muscle aches could be nutrient deficiencies. Are you at risk?
You might think nutrient deficiencies are a thing of the
past, reserved for sailors trapped at sea. But even today, it’s possible to
lack some of the essential nutrients your body needs to function optimally.
“Nutrient deficiencies alter bodily functions and processes
at the most basic cellular level,” says Tricia L. Psota, PhD, RDN, president-elect
of the DC Metro Area Dietetic Association. “These processes include water
balance, enzyme function, nerve signaling, digestion, and metabolism. Resolving
these deficiencies is important for optimal growth, development, and function.”
Nutrient deficiencies can also lead to other diseases. “For
example, calcium and vitamin D deficiencies can cause osteopenia or
osteoporosis, two conditions marked by brittle bones,” says Kate Patton, MEd, RD,
a registered dietitian at the Cleveland Clinic in Ohio. “And inadequate iron
can cause anemia, which zaps your energy.”
Telltale symptoms are usually the first clue that you might
be low in one or more important vitamins or minerals, says Patton. Here's how
to recognize seven common nutrient deficiencies:
1. Calcium
Calcium is important for maintaining strong bones and controlling muscle and
nerve function. Signs of severely low calcium include fatigue, muscle cramps,
abnormal heart rhythms, and a poor appetite, Patton says. Make sure you're
getting enough with at least three servings of milk or yogurt a day, she says.
Other good sources of calcium are cheese, calcium-fortified orange juice, and
dark, leafy greens.
2. Vitamin D
This vitamin is also critical for bone health. Symptoms of a
vitamin D deficiency can be vague — fatigue and muscle aches or
weakness. “If it goes on long term, a vitamin D deficiency can lead to
softening of the bones,” Psota says.
To get enough vitamin D, Patton suggests having three
servings of fortified milk or yogurt daily eating fatty fish, such as salmon
or tuna, twice a week; and spending some time outside in the sunshine every
day.
3. Potassium
Potassium helps the kidneys, heart, and other organs work
properly. You could become low in potassium in the short term because of diarrhea
or vomiting, excessive sweating, or antibiotics, or because of chronic
conditions such as eating disorders and kidney disease, according to the U.S.
National Library of Medicine. Symptoms of a deficiency include weight loss,
muscle weakness, constipation, and in severe cases, an abnormal heart rhythm.
For natural potassium sources, Psota recommends bananas, whole
grains, milk, vegetables, beans, and peas.
4. Iron
Iron helps your body make red blood cells. When iron levels
get too low, your body can’t effectively carry oxygen. The resulting anemia can
cause fatigue. You might also notice pale skin and dull, thin, sparse hair,
Patton says. To boost iron levels, she recommends eating iron-fortified cereal,
beef, oysters, beans (especially white beans, chickpeas, and kidney beans),
lentils, and spinach.
5. Vitamin B12
Vitamin B12 aids the production of DNA and helps make
neurotransmitters in the brain, says Rebecca Solomon, RD, director of clinical
nutrition at Mount Sinai Beth Israel in New York City. With an increasing number
of vegans and people who've had weight loss surgery, vitamin B12 deficiency is
becoming more common, according to Harvard Health Publications. The
organization says 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; paranoia; and hallucinations.
You can get vitamin B12 from animal sources. “Boost your levels
of B12 by eating more fish, chicken, milk, and yogurt,” Patton says. If you’re
vegan, opt for vegan foods fortified with B12, such as non-dairy milk, meat
substitutes, and breakfast cereals.
6. Folate
Folate, or folic acid, is a particularly important vitamin
for women of childbearing age, which is why prenatal vitamins contain such a
hefty dose. A folate deficiency can cause a decrease in the total number of cells
and large red blood cells as well as neural tube defects in an unborn child,
Psota says. Symptoms of a folate deficiency include fatigue, gray hair, mouth
ulcers, poor growth, and a swollen tongue.
The Institute of Medicine’s Food and Nutrition Board
recommends that women who could become pregnant take a folic acid supplement daily.
To get folate from food, go for fortified cereals, beans, lentils, leafy
greens, and oranges, Psota says.
7. Magnesium
Magnesium helps support bone health and assists in energy
production. Although deficiency is fairly uncommon in otherwise healthy people,
it can affect those who take certain medications, have certain health
conditions, or consume too much alcohol, according to the National Institutes
of Health’s Office of Dietary Supplements.
Magnesium deficiency can cause loss of appetite, nausea and
vomiting, fatigue, and weakness. In more severe cases, it can lead to numbness,
muscle cramps, seizures, abnormal heart rhythms, personality changes, or low
potassium or calcium levels.
To help your levels return to normal, eat more
magnesium-rich foods, such as almonds, cashews, peanuts, spinach, black beans,
and edamame, Patton says.
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 may 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 adds. “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. And those at
risk include vegans and those who are lactose-intolerant.
Source: everydayhealth
