Here are some hacks to know if you are deficient:
- Have trouble sleeping? Have a calcium or potassium deficiency? Or maybe you have muscle twitches or spasms. These symptoms all point to a magnesium deficiency. Magnesium is one of the most important minerals and most people are deficient. RDA dosing is 400mg for men and 300mg for women. Most people need more than that. I’m writing my second full article about magnesium because there is so much to say about this mineral. If you missed the first article you can read it here and get more dosing information.
2. Feeling anxious when you wake up could mean you are low on Vitamin C. Try increasing your intake with your diet or a time-released supplement. As with all natural treatments, give it a chance to work.
3. Stressed? Tired? Do you have brain fog? Numbness or tingling in hands and feet? These are all signs of a Vitamin B-12 deficiency. Vegans are very prone to this because you can only get Vitamin B-12 from animal products like eggs, meat, dairy and shellfish. Everyone should get tested. It’s a simple test and you can ask your doctor to add it to your next blood work. Weekly shots may be necessary. If you have a mild deficiency, oral supplementation might be all you need.
4. Does your brain never seem to shut off? Do you have dry hair, dry skin, dry eyes, crepey skin, brittle nails, cracked heels? Are you depressed? These problems could all be signs of an omega-3 deficiency. Try getting more in your diet with foods like mackerel, salmon, sardines, chia seeds, flax seeds, walnuts, tuna, hemp seeds, egg yolks, anchovies, white fish and oysters. Or increase your intake with a supplement. Start slowly and keep increasing until symptoms disappear.
Above are probably the most important nutrients to humans and being low in any of them can really have terrible health consequences. But being aware is half the battle 🙂
Have a great week!
To a healthy more beautiful you!
Sandy DeRose
References:
Betul Altinisik H., Et. al. Effects of magnesium sulfate on airway smooth muscle contraction in rats. Med Glas (Zenica). August 2016.
Abbasi B., Et. al. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of research in medical sciences : the official journal of Isfahan University of Medical Sciences. December 2012.
Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. National Academy Press. Washington, DC. 2004.
Gilliland FD., Et. al. Dietary magnesium, potassium, sodium, and children’s lung function. Am J Epidemiol. 2002.
Magnesium. University of Maryland Medical Center. 2016.
Ivaldo Jesus Lima de Oliveira, Et. al. Effects of Oral Vitamin C Supplementation on Anxiety in Students: A Double-Blind, Randomized, Placebo-Controlled Trial. Pakistan Journal of Biological Sciences. 2015.
Skerrett, Patrick. Vitamin B12 deficiency can be sneaky, harmful. Harvard Health Publications, Harvard Medical School. 2013.
Lim SY., Et. al. Nutritional Factors Affecting Mental Health. Clinical nutrition research. July 2016.
Epitropoulos AT., Et. al. Effect of Oral Re-esterified Omega-3 Nutritional Supplementation on Dry Eyes. Cornea. September 2016.
Barcelos RC., Et. al. Oral supplementation with fish oil reduces dryness and pruritus in the acetone-induced dry skin rat model. Journal of dermatological science. September 2015.
Deacon G., Et. al. Omega 3 polyunsaturated fatty acids and the treatment of depression. January 2017.
