The 5 most common vitamin deficiencies

What are the most common vitamin deficiencies?

Vitamin deficiencies are very common in Canada. According to Statistics Canada, while 68% of Canadians had sufficient vitamin D levels, the other 32% of people were below the recommended level. Furthermore, few Canadians have high enough vitamin D levels to experience health benefits, such as disease prevention. 

Vitamin deficiencies are very common. Overall, having low vitamin or mineral levels can lead to health problems in the long term, most of which aren’t immediately apparent, and hard to recognize. Below are the 5 most common vitamin deficiencies, and some of their typical symptoms. 

Vitamin B12

Vitamin b12 is an essential vitamin commonly found in animal foods such as red meat, fish, eggs, and shellfish. Some studies suggest that up to 20% of older adults are deficient in this vitamin, as the body absorbs less b12 as it ages. Additionally, vegans and vegetarians are more likely to be deficient, as b12 is most commonly found in animal foods. 

Being low in b vitamins can result in a range of symptoms such as weakness, tiredness, lessened brain function and shortness of breath. Significantly low levels of the vitamin can lead to a condition called megaloblastic anemia, which causes deformations in red blood cells. 

You can increase your b12 intake by eating more red meat, shellfish (such as clams), fortified non dairy milk such as oat milk and almond milk, or by taking b12 supplements. As the vitamin is water-soluble, it is considered generally safe, because your body excretes whatever is not used or stored through urine. Nonetheless, it is not recommended to take more than the recommended dose. 

Iron

Iron is an essential mineral for health and is critical in the formation of red blood cells, where it helps transport oxygen to your cells. Iron deficiency is exceedingly common around the world, particularly among young children, women and vegans/vegetarians. Low iron levels can have serious health consequences and can lead to anemia. 

When you have iron-deficiency anemia, your blood lacks sufficient oxygen, so you may experience the following symptoms: fatigue, weakness, pale skin, chest pain, shortness of breath, cold hands and feet. If you believe you have, or are at risk of anemia, talk to a healthcare professional before using supplements. Excess levels of iron can be harmful to your health.

Vitamin D3

Unlike B12, vitamin D is fat-soluble, meaning it is best absorbed into your body when taken with fat. Vitamin D is one of the most important vitamins and is used in nearly every cell in your body. 

D3 can also be produced by the body upon exposure to sunlight. Because of this, people who receive less natural sunlight, such as people living in northern regions, are more likely to have a deficiency. This remains a problem in Canada, where many people have sub-optimal levels of the important vitamin, partially due to the reduced amount of sunlight the country experiences in winter. 

Interestingly, the Canadian Food and Drug Administration mandates the addition of vitamin D to all milk to help combat widespread deficiency. The best way to increase D3 intake is through supplements, such as vitamins or fish oils, and by eating foods such as eggs, milk, salmon and mushrooms. 

Magnesium

Magnesium deficiencies are among the most common dietary insufficiencies. Magnesium is an essential mineral and is critical in the formation of bones and teeth. Having proper magnesium levels can also help support the body’s ability to handle stress, and have quality sleep.

Because magnesium is a trace mineral, it can be sweat out. This means that athletes and people who sweat a lot during exercise are at a greater risk of being deficient.  Supplementing with magnesium has been shown to reduce cortisol (the body’s stress hormone), improve sleep, and increase testosterone in active people.

Foods such as dark chocolate, avocados, nuts, whole grains and dark leafy greens such as spinach are great sources of magnesium. 

Calcium

Calcium is one of the better-known minerals, however calcium deficiencies are still very common.

Calcium is essential for all parts of the body, particularly in forming strong bones and teeth. Calcium is regulated through your bones, where excess calcium is stored and released when there is a deficiency. Because of this, a severe lack of calcium will result in weakened bones. In severe cases, very low levels of calcium can lead to osteoporosis.

The best sources of calcium are milk, seeds, canned salmon, and beans. Calcium supplements are also effective, especially when taken with vitamin D3

Final Thoughts

The modern diet has led to widespread vitamin deficiencies. It’s no surprise that the rise of processed foods has decreased the levels of essential nutrients in common foods. However, by being informed on common deficiencies, their symptoms, and ways you can supplement them, you can increase your overall quality of life.