I absolutely encourage examining your diet first before you go shopping for supplements. If you find yourself consistently not getting enough of these vitamins and minerals, then perhaps it is time to change your diet or go shopping for supplements. These are five things you are probably not getting enough of.
Calcium
Calcium is important for preserving bone health and encouraging proper muscular and nerve function. A lack of calcium can lead to depression, insomnia, and osteoporosis. If you need to add more calcium to your diet, try eating a little more dairy. If you’re dairy free, white beans, salmon, and kale will give you a decent percentage of your daily recommended amount.
Vitamin D
The most common demographic that lacks vitamin D is elderly women; 62% of them do not consume the daily recommended amount of vitamin D. This can lead to diarrhea, insomnia, and osteoporosis. To get more vitamin D, consume more dairy and salmon. Or, perhaps, just go out for a walk! It is very difficult to get enough vitamin D from diet alone, but you can get enough vitamin D just by spending some time each day outside.
Iron
Iron is what helps your body make red blood cells. When your iron levels get low, your body can’t carry oxygen efficiently, causing anemia. The symptoms of anemia are fatigue, pale skin, and dull, thin, sparse hair. Men are unlikely to have iron deficiencies. In fact, 29% of men have excess levels of iron. Women are particularly prone to deficiencies because of the iron they lose during menstruation. To boost iron levels, eat more beef, beans, lentils, and spinach.
Folic Acid
The daily recommended amount of folic acid doubles during pregnancy. A lack of folic acid can lead to anemia, insomnia, shortness of breath, and neural tube defects in fetuses. Deficiency has decreased drastically since mandatory folic acid fortification of enriched cereal grain products lowered it by 50%, but if you avoid grains you could still be at risk. You can find folic acid in dark leafy greens, lentils, and citrus fruit.
Magnesium is necessary in the process of energy production and bone health. A lack of magnesium can lead to heart attack, hyperactivity, and muscular irritability. Deficiency is uncommon in healthy people, but those who are on certain medications or consume a lot of alcohol tend to be lacking. Symptoms of deficiency are loss of appetite, nausea and vomiting, fatigue, and weakness. In severe cases, it can lead to numbness, muscle cramps, seizures, or abnormal heart rhythms. To boost your magnesium levels, consume spinach or nuts such as almonds, cashews, or peanuts.