The Most Common Vitamin Deficiencies. [And Tips to Fix Them].

Did you know that approximately 10% of Americans have a nutritional deficiency? 

According to the World Health Organisation, micronutrients and vitamins play a critical role in the functioning of the human body, enabling enzyme production and supporting healthy growth and development.

Nutrient and vitamin deficiency is a significant problem for those that experience it, but the good news is that you can supplement your diet with the vitamins you need to improve your health and wellbeing. 

Below, we introduce the most common vitamin deficiencies and explain how to fix them. 

Iron Deficiency

Iron plays a vital role in your red blood cells, as it binds with haemoglobin and transports oxygen to your cells. Iron deficiency causes anaemia, which has symptoms like tiredness, fatigue, and a weakened immune system. 

How to Fix an Iron Deficiency

The body needs two types of iron – heme and non-heme iron. Heme iron is found in animal foods such as red meat, organ meat, and shellfish. Non-heme iron exists in beans, seeds, and dark, leafy greens. Ensuring sufficient levels of each are present in your diet will fix an iron deficiency, or you can opt for an iron vitamin supplement. 

Vitamin D Deficiency

Your body needs Vitamin D to travel through your bloodstream and into your cells, turning genes on and off. Pretty much every cell in your body has a Vitamin D receptor. The primary source of Vitamin D is direct sunlight, and those deficient often experience muscle weakness and an increased risk of bone fractures. 

How to Fix a Vitamin D Deficiency

The best way to correct a Vitamin D deficiency is to increase sun exposure or supplement your diet with cod liver oil or fatty fish. If you live in an area with limited sunlight, consider taking a Vitamin D supplement. 

Vitamin B12 deficiency

Vitamin B12 is also referred to as cobalamin and plays a critical role in brain and nerve function, as well as blood formation. Every cell in the human body requires B12 to function, and it must be obtained from food or supplements. Healthline tells us that around 80-90% of vegetarians might be B12 deficient, as it is only present in animal and fish products. 

How to Fix a Vitamin B12 Deficiency 

Increasing your intake of shellfish, organ meat, meat, eggs, and milk will ensure you digest sufficient levels of Vitamin B12. Vegans and vegetarians will almost certainly need to take a B12 supplement to ensure they don’t become deficient. 

Vitamin A Deficiency

As a fat-soluble vitamin, Vitamin A plays an essential role in forming and maintaining healthy skin, teeth, and bones. It also contributes to good vision, as it produces eye pigments. Vitamin A deficiency is common in developing counties and can increase mortality in certain parts of the world, particularly amongst breastfeeding women and young children. 

How to Fix a Vitamin A Deficiency

Increasing your intake of organ meat and fish liver oil will improve levels of preformed Vitamin A in your body, while dietary sources such as sweet potatoes and carrots will increase beta carotene (pro-Vitamin A) levels. Again, you could always supplement your diet with a Vitamin A tablet if you’re deficient.

How to Fix the Most Common Vitamin Deficiencies

The best way to fix the most common vitamin deficiencies is to change your diet and ensure you’re getting sufficient vitamins and nutrients from the foods that you eat. However, you can also look at supplementing your diet with vitamin tablets or multivitamins. 

If you opt for a multivitamin, you should consult a health professional first. Excess Vitamin A and too much iron, for instance, can be highly toxic to your body, so it’s essential that you don’t take vitamin supplements unless you genuinely need them.