Throughout life, it’s important to maintain a healthy diet. This means eating the right balance of foods to keep our bodies working properly. However, in later life especially, it’s not unusual to experience vitamin deficiencies.
We need certain vitamins and minerals to help our bodies function properly. If we don’t get enough, we can experience health complication. This can be more dangerous for older people, as the body becomes less efficient with age.
Many people may think vitamin deficiencies aren’t something to worry about. That modern conveniences mean everyone is getting the perfect balance. However, many foods lack certain nutrients that are necessary for our continued wellbeing.
What, then, are the most common vitamin deficiencies? And how can you spot them?
What are Vitamins?
The word “vitamins” is used a lot, but what they are is rarely explained. Vitamins are contained in food and are organic compounds that form within animals and plants. Some living things are more efficient at producing vitamins than others – such as fruits.
Vitamins fulfil various functions throughout the human body. Some support the absorption of energy or vital minerals from foods. Others support the health of your organs, including the eyes, or regulate your hormones.
A lack of certain vitamins means these bodily functions do not operate correctly. In some cases, this could lead to serious physical health problems.
Most Common Vitamin Deficiencies
There are a wide range of vitamins that our bodies use. Thirteen of these are classed as essential, and it is these that are most often impacted by vitamin deficiencies. Here are five of the most important.
5. Vitamin D
This is a vitamin that is especially important for elderly people as it plays an important role in strengthening bones and muscles. Healthy levels of Vitamin D help you body to process calcium. Research also suggests that a Vitamin D deficiency can contribute to certain cancers.
If your Vitamin D levels are low, you may experience:
- Fatigue
- Poor sleep
- Mood changes
- Muscle aches or weakness
- Bone pain
The main source of Vitamin D is from sunlight. It is recommended that you get between 15 and 30 minutes of sun a day to keep your levels up. However, if there hasn’t been much sun, Vitamin D supplements are also available. Furthermore, it can be sourced from certain foods. These include fish-liver oils, mushrooms, and egg yolks. If you are experiencing Vitamin D deficiencies, this may not always be enough. Fortunately, some foods are fortified with extra Vitamin D.
4. Vitamin B12
A Vitamin B12 deficiency can lead to various health problems that can drastically impact your wellbeing. This is because your levels of Vitamin B12 directly affect your body’s ability to absorb other important nutrients.
Symptoms of Vitamin B12 deficiencies are wide-ranging and may resemble other conditions. They include:
- Numbness in limbs and extremities
- Problems with balance
- Anaemia
- Memory loss
- Fatigue
- Poor sleep
The main source of Vitamin B12 is in animal products, particularly fish, chicken, and dairy. Therefore, vegans and vegetarians may be more vulnerable to Vitamin B12 deficiencies. Fortunately, there are now a wide range of plant-based products fortified with Vitamin B12. You can also consider taking multivitamins, as most contain Vitamin B12.
3. Vitamin A
It’s important to keep your eyes healthy, and Vitamin A is one of the most important nutrients for this. People with Vitamin A deficiencies are at increased risk of blindness. Signs include:
- Frequent infections
- Respiratory difficulties
- Dry eyes
- Blurry or impaired vision
- Dry skin
You may be familiar with the idea that carrots help you see in the dark. Though they don’t necessarily improve night vision, they do contain Vitamin A, making them important for good eye health. Other sources include organ meats, fish, and sweet potatoes. However, effective Vitamin A absorption may be dependent on good iron levels.
2. Vitamin B9 (Folic Acid)
This vitamin is crucial for producing red blood cells, and its symptoms can resemble those of other vitamin deficiencies. Vitamin B9 is also most important for women – especially those who are pregnant.
You may find that a shortage of Vitamin B9 resembles Vitamin D or B12 deficiencies. However, other signs include:
- Irritability
- Diarrhoea
- A tender tongue
- Fatigue
Leafy greens are one of the main sources of folic acid. However, people with Vitamin B9 deficiencies may find that they can best get a good balance by taking folic acid supplements. However, it’s important to make sure it is a B9 deficiency before taking supplements – make sure to see a doctor about your symptoms first.
1. Vitamin C
Despite improvements in the average diet, Vitamin C deficiencies are still reported in the UK. Sometimes, this can lead to a condition called scurvy, though this is rare in the UK. Vitamin C works as a natural antioxidant, protecting the body and supporting essential functions. These include producing collagen and absorbing iron.
Signs of a Vitamin C deficiency include:
- Fatigue
- Joint pain
- Slow healing
- Gun inflammation
- Bruising
Vitamin C is found in many fruits and vegetables, including potatoes, broccoli, tomatoes, and citrus fruits. The fresher the better. If necessary, you can also purchase Vitamin C supplements.
Preventing Vitamin Deficiencies
The best way to avoid developing vitamin deficiencies is to eat a healthy and balanced diet. This means making sure to eat foods that provide you with the vitamins you need most. Consider making an appointment with your doctor to identify which deficiencies you are most vulnerable to. For example, if you spend a lot of time indoors, you may be more vulnerable to Vitamin D deficiencies. The complications of this deficiency could increase your risk of falls.
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