Vitamin and Mineral Deficiency – Are You Falling Victim?

vitamin?In the world of supplements, the multivitamin is arguably the most important aspect to maintaining a healthy dietary intake and ensuring overall health. One should always consider not just the quantity of such a vitamin they are ingesting, but rather the quality of nutrients they are putting in their body. It is not common knowledge that all multivitamins are not created equal, and chances are if you scored a great deal on a giant bottle full of pills at a local market, you also scored yourself some false hope! So what do you look for? Rather, what are some common signs that you could be falling victim too if your multivitamin is just not up to snuff?!?

  1. Lack of Exercise Recovery – chances are if you are feeding your body ample proteins and whole grain carbohydrates, resting enough, and leading an active lifestyle, you should be leading a pain free lifestyle, right? If you are low in certain vitamins or minerals it is much harder for your body to absorb and use nutrients necessary to perform protein synthesis and promote muscle recovery.
  2. Fatigue – being low in Vitamin B12 as well as iron deficiency can cause an individual to feel drowsy and limits the body’s ability to utilize red blood cell hemoglobin that is necessary for oxygen transport around the body. This can leave an individual in a very groggy and poor state.
  3. Dehydration – drinking tons of water, but can’t stay hydrated? It should be noted that the body will pump out an equal amount of water to the amount it ingests; however, what should be regulated is the body’s ability to hold onto water and retain blood volume in order to perform exercise. Sometimes it may be necessary to involve the use of a balanced electrolyte supplement to help restore and maximize the ability of the body to perform and limit the amount of muscle cramping and dry mouth that goes along with dehydration. Muscles require water to perform, and without it they tense up and become immobile!
  4. Hunger – constantly eating and feeling like you are a bottomless pit is only appropriate after major bouts of physical exercise. If these are common signs and symptoms for yourself throughout the entire course of a day, or week, or even month then you need to consider what it is your body is actually “craving”. If you feel the need for salt, then your body may be low in sodium and requires a balanced electrolyte to help mediate hunger and leave the body feeling normal. To the same degree, the body will crave other vitamins and minerals that will ensure overall health.
  5. Low Immune System – getting sick often? Chances are the handful of vitamins you are ingesting each morning have a terrible bioavailability rate (rate of absorption) and are simply getting destroyed by your body as opposed to absorbed by it.

At the end of the day, the body is designed to maintain and reach a certain level of homeostasis. This means that as a whole, the body wants to get back to a certain point where it feels comfortable and ready to perform. Without consideration of proper dietary vitamin and mineral intake the body cannot perform. Use a vitamin and mineral supplement that is well-balanced, carefully packaged to reduce overexposure, and that has a high rate of absorption to ensure that your body is ACTUALLY going to use it!



Name Major Function(s) Recommended Dose (Male/Female) Dietary Source(s)
Vitamin A Promote vision, growth, prevent skin dryness, overall immune function 900 micrograms/700 micrograms Liver, spinach, greens, cantaloupe, apricots
Vitamin C Connective tissue synthesis, hormone synthesis, neurotransmitter synthesis 70-90 milligrams Citrus, strawberries, broccoli, greens
Vitamin D Absorption of calcium and phosphorous, maintenance of blood calcium 5-15 micrograms Fish oils, sardines, salmon, fortified cereals
Vitamin E Prevention of breakdown of vitamin A and unsaturated fats 15 milligrams or 22 IU Plant oil, some fruit, some greens, nuts, seeds
Vitamin K Activating blood clotting factors, and proteins involved in bone metabolism 120 micrograms/90 micrograms Greens, liver, some plant oil
Biotin (B7) Coenzyme of glucose production, fat synthesis 30 micrograms Cheese, egg yolk, cauliflower, peanut butter, liver
Choline Neurotransmitter synthesis, phospholipid synthesis 425-550 milligrams Wide variety of foods
Cobalamin (B12) Coenzyme of folate metabolism, nerve function 2.4 micrograms Animal foods, organ meats, oysters, clams, fortified breakfast cereals
Folate (B9) Coenzyme involved in DNA synthesis 400 micrograms Green leafy vegetables, organ meats, sprouts, sesame seeds
Niacin (B3) Coenzyme of energy metabolism, fat synthesis, fat breakdown 14-16 milligrams Mushrooms, tuna, salmon, chicken, beef, liver, peanuts, enriched grains
Pantothenic Acid (B5) Coenzyme of energy metabolism, fat synthesis, fat breakdown 5 milligrams Mushrooms, liver, broccoli, eggs
Pyridoxine (B6) Coenzyme of protein metabolism, neurotransmitter synthesis, haemoglobin synthesis 1.3-1.7 milligrams Animal protein, spinach, broccoli, bananas, salmon, sesame seeds
Riboflavin (B2) Coenzyme of carbohydrate metabolism 1.1-1.3 milligrams Mushrooms, spinach, liver, enriched grains
Thiamin (B1) Coenzyme of carbohydrate metabolism, nerve function 1.1-1.2 milligrams Sesame seeds, pork, enrich grains, dired beans, peas





Name Major Function(s) Recommended Dose (Male/Female) Dietary Source(s)
Calcium Bone and tooth structure, blood clotting, nerve impulse transmission, muscle contractions 1000 – 1300 milligrams Canned fish, leafy vegetables, tofu
Chloride Negative ion of extracellular fluid, acid production in stomach, nerve impulse transmission, water balance 2300 milligrams Some vegetables, table salt
Chromium Enhances insulin action 25-35 micrograms Egg yolk, whole grain, pork, nuts, mushrooms, beef
Copper Iron metabolism, antioxidant enzymes, protein metabolism, hormone synthesis 900 micrograms Liver, cocoa, beans, nuts, whole grains
Iodide Components of thyroid hormones 150 micrograms Iodized salt, salt water fish, dairy product
Iron Components of haemoglobin, immune function, cognitive development 8 milligrams/18 milligrams Meats, seafood, broccoli, peas
Fluoride Increase resistance of tooth enamel and dental caries 3.8 milligrams/3.1 milligrams Toothpaste, tea, seaweed
Magnesium Bone formation, enzyme function, nerve and heart function 400 milligrams/300 milligrams Greens, nuts, legumes
Manganese Cofactor of some enzymes, carbohydrate metabolism, some antioxidant systems 1.8-2.3 micrograms Nuts, oats, beans, tea
Molybdenum Actions of some enzymes 45 micrograms Beans, grains, nuts
Phosphorous Major ion of intracellular fluid, bone and tooth strength, various metabolic compounds, acid/base balance 700 – 1250 milligrams Fish, meats
Potassium Positive ion of intracellular fluid, nerve impulse transmission, water balance 4700 milligrams Spinach, squash, bananas, meat, legumes, whole grains
Selenium Antioxidant systems 55 micrograms Meats, eggs, fish, seafood, whole grains
Sodium Positive ion of extracellular fluid, aids nerve impulse, water balance 12-1300 milligrams Table salt, condiments, sauces, soup broth
Sulfur Part of vitamins and amino acids, drug detoxification, acid/base balance n/a Protein foods
Zinc Nearly 200 enzyme function, growth, immunity, alcohol metabolism, reproduction, antioxidant development 11 milligrams/8 milligrams Seafood, meats, greens, whole grains