Lifestyle

6 common types of vitamin deficiencies that every woman should know

Got a bunch of teen problems that are keeping you down? So many minor health problems can actually be symptoms of a vitamin deficiency. Everything from crankiness to fatigue and brittle nails can mean more than you think. We’ve gathered 6 common vitamin deficiencies that affect women, with the help of several experts.

Vitamin D

Victoria is a Sydney-based woman with her own health business, Victoria Heath. She’s an expert on women’s health, digestive issues, and overcoming stress and fatigue. She shared with us how important Vitamin D is for you on a daily basis:

“Vitamin D is very common, and consequently too low. Getting enough Vitamin D will boost your mood, improve the quality of your sleep, boost your energy, and more.

And the best way to get this important nutrient? Sunlight!

When I say get some sunlight, I mean no sunscreen or sunglasses. I know this seems contradictory to what you’ve been told, but trust me on this one. Sunscreen and sunglasses can interfere with Vitamin D synthesis, as UV rays need to reach both your retina and your skin (which can be hindered by sunscreens and sunscreens) to activate the internal flow of the skin. Essential hormone for the absorption and synthesis of Vitamin D.

Now, I’m not saying that baking for hours and turning into a lobster, this kind of skin damage isn’t good for you. I’m talking 10-20 minutes a day, depending on sun intensity, time of day and your skin tone. Use common sense here and figure out what works for you. “

If you have an attractive outdoor space, you’ll be more likely to find time to get some uninterrupted sun in your day. Equip yourself with versatile outdoor furniture and make it a habit to spend the morning soaking up the rays of the sun.

Vitamin B12

Victoria It also helps us to reduce our intake of another important vitamin – B12.

“Are you feeling too tired and weak? You may be deficient in Vitamin B12.

This deficiency is especially common in vegetarians, but can also be present in vegans or women who don’t eat a lot of animal products. The symptoms of a B12 deficiency can actually be quite scary, as when the deficiency is quite severe, they mimic neurological disorders like MS.

You can easily check your B12 levels by asking your doctor to do a simple blood test. Foods rich in B12 include, meat, chicken, fish, eggs, dairy and for the vegans out there – nutritional yeast also has B12. If you have been a vegetarian for a long time, I highly recommend getting tested and taking a good quality vitamin B12 supplement if your store is low.”
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Vitamin C

This is one of the most popular supplements on the market but sometimes we just don’t get enough. Vitamin C is water-soluble, which means your body absorbs what it needs and excretes the rest. While too much vitamin C can be dangerous, you cannot exceed the recommended daily maximum of 2,000mg through your diet. Oranges, strawberries, broccoli and bell peppers are just some of your foody options for a good dose. Common signs of deficiency include a lowered immune system, easy bruising, dry skin, and bleeding gums.

Iron

Do you wake up as if you weren’t asleep? Googling a supportive mattress can solve half the problem, but there’s still a bigger picture. Thanks to our close, friendly times, most women are very susceptible to iron deficiency. Pregnant women are also prime candidates for this missing link as their bodies increase blood flow to support the developing fetus.

Symptoms include; fatigue, dizziness, headache, brittle nails and shortness of breath. Increasing your intake of iron-rich foods like beans, spinach and red meat will help strengthen the blood. Combine these foods with a good dose of vitamin C to make absorption easier. But be careful with calcium and caffeine as they can prevent you from absorbing iron properly. It is important to have your iron levels checked by your doctor first because too much iron in the body can be very dangerous.

Iodine

Gold Coast naturopath Nicky Wood, from Healthy Living, explains how essential iodine is for our development and immune system. She warns pregnant women will be particularly affected by the deficiency.

“Iodine is considered an essential nutrient required for thyroid hormone production, normal growth and development in children, and prevention of growth retardation and stunting. It also plays a role in the immune system as it is known that impaired thyroid function is associated with an impaired immune response.

By 2001, it was determined that in Australia, iodine intake had decreased significantly, particularly in Tasmania. In 2009, an iodine fortification program began. Commercial bread has undergone iodine modification to support the addition of this nutrient.

However, clinical trials found that about 40% of patients were identified as having levels of this important nutrient below optimal levels. Equally important, the data suggest that women are more likely to be deficient than men.

Pregnant women have a higher need for iodine than their baby needs during pregnancy for optimal growth and development of IQ, however, many dietary sources of iodine are not recommended. recommended for pregnant women. For this reason, I recommend looking for a well-formulated pregnancy supplement that contains adequate levels of this important mineral.

The iodine test can be done at home using a child’s urine collection, however the results must be interpreted by a qualified physician. For more information please contact us at nicky@wisehealthyliving.com.au. “
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Folate

If you’re thinking of a baby, it’s best to make sure you’re getting enough folate. Folate deficiency in young women can lead to neural tube defects in their unborn babies. It is also essential for the development of red blood cells, which helps prevent iron deficiency.

Symptoms to watch out for include; fatigue, mouth sores, and changes in hair, skin, or nail color. Fortified cereals, beans, lentils, bananas, and green vegetables are the folate-fortified foods you need.

If you think you might be struggling with any of these issues, increasing your intake of vitamin-rich foods is a good way to start. We always recommend consulting a medical professional for a proper diagnosis and action plan.

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