Feeling run down this winter? You may be experiencing a vitamin deficiency. This article explores common vitamin deficiencies, their symptoms, causes, and how to boost your intake.
Feeling run down or like you're flying at half mast? It's easy to dismiss many vitamin deficiency symptoms as simply feeling a little groggy, especially in the winter, when our moods and energy levels tend to naturally dip – and cold and flu season can take the wind out of our sails. But, these are all common signs of a mineral or vitamin deficiency.
One of the best things we can do for our wellbeing, especially in the winter months when our immune systems have more to deal with, is to ensure we're topping up our vitamin levels through our diet (as a first port of call), or the best vitamin D supplements. Now more than ever, “our bodies rely on vitamins and minerals (like vitamin D, iron, B12, zinc, and B9) to reenergise us and reduce the risk of catching germs and viruses,” notes Jana Abelovska, superintendent pharmacist at Click Pharmacy. “Vitamins and minerals are essential for our health, with low levels of these nutrients leading to symptoms that can sometimes be very dangerous,' she continues. “In the colder months, symptoms like low mood, fatigue or a weakened immune system could all be signs of a nutritional deficiency. If you are finding winter hard this year and not feeling well, it might help to get your vitamin and mineral levels checked,” recommends Jana. But, she warns, “before you start taking a new supplement, it’s always best to consult with a medical professional, as supplements can interact with medications, and might be harmful if taken in excessive amounts.” Why might you have a vitamin deficiency? There are many reasons why you might not be able to keep up the vitamin and mineral levels you need through diet alone. “While a healthy diet that contains a wide variety of nutritious foods will generally give you the vitamins and minerals you need, some people are at a greater risk than others for developing a deficiency,' explains Jana. For example… Your environment It's important to take note of your environment and when certain vitamins are likely to drop to their lowest levels. “This winter, everyone should consider taking a vitamin D supplement, as with less sunlight, it’s easier to develop a deficiency in this immune-system boosting vitamin,” Jana insists. Your menstrual cycle If you have a particularly heavy flow, you might notice you feel extra unwell around the time of your period. That's because 'menstruation is linked to iron deficiency,' notes Jana. Your diet If you remove certain food groups from your diet, you may find your body misses our on some of the vitamins or minerals it needs. “People who follow a vegan or plant-based diet are more likely to be deficient in the important B vitamin, B12,” explains Jana. Your age As we age, the amount of minerals and vitamins are body absorbs tends to drop. “Older people are more likely to develop a vitamin or mineral deficiency,” says Jana. Ahead, the most common vitamin deficiency symptoms to know… Vitamin D Signs you're deficient Weak immune system, low mood, low energy and muscle weakness. Vitamin D at A glance Vitamin D is a fat-soluble vitamin that helps our teeth and bones grow stronger and is essenital for general maintenance. “It's is often called the ‘sunshine vitamin’ because our bodies produce it in response to sunlight,” explains Jessica Sepel, founder of JSHealth Vitamins & Expert Nutritionist. Since there's not a ton of sunlight in the UK, it's a pretty common deficiency here. “The government has reported that nearly 1 in 6 people have low levels of vitamin D, and advises that everyone should take supplements in the autumn and winter,' explains Jana. 'When we are exposed to sunlight, our bodies make this essential vitamin – but during the winter it’s harder for people in the UK to maintain a healthy level of vitamin D, with shorter, darker days,” she continues. “Vitamin D has been linked to tiredness and low mood, which could be mistaken for winter blues. Deficiency in this vitamin has also been linked to a weakened immune system, meaning that people with low levels of vitamin D might be at greater risk of catching a cold, flu and other winter bugs,” Jana adds. How to boost your intake “As well as using supplements, you can boost your vitamin D levels through your diet. Oily fish, eggs and meat are all good sources, as are fortified breakfast cereals and spreads. However, dietary sources alone may not give you enough of this vitamin,” says Jana. Try: Supplements, fortified cereals, oily fish, eggs, red meat and liver. Iron Signs you're deficient Fatigue, poor concentration, low mood and weak immune system. Iron at a glance Iron is a key mineral to keep your body running. It impacts physical and mental performance and “is needed to produce haemoglobin, the protein in our red blood cells that carries oxygen to our tissues, and myoglobin – the protein in our muscles that stores oxygen,” confirms Rhian Stephenson, nutritional therapist and founder of Artah
VITAMINDEFICIENCY WINTERHEALTH NUTRITION WELLBEING SUPPLEMENTS
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