How to Recognize Nutrient
Deficiencies
November 03, 2014
Story at-a-glance
-
Signs of nutrient deficiencies include cracks at the corners
of your mouth, a red scaly rash on your face, hair loss,
muscle cramps, tingling in your hands and feet, and more
-
Some of the most widespread nutrient deficiencies in
Americans include magnesium, choline, vitamin D, B vitamins,
and omega-3 fats
By Dr. Mercola
If you eat a balanced, whole-food diet like the one described
in my
nutrition plan, you’re probably giving your body
more-than-adequate amounts of the vitamins and minerals it needs
to function.
If not (and this applies to the majority of the U.S.
population), there’s a good chance your body is lacking in
important nutrients. Even if you do eat well, other factors –
such as your age and certain health conditions (digestive issues
and others) – can impact your body’s ability to absorb the
nutrients in your food.
Meanwhile, soil quality, storage time, and processing can
significantly influence the levels of certain nutrients in your
food, such that even healthy produce may not be as nutrient-rich
as you may think.
Nutrient deficiencies can be sneaky, too. Unless you are
seriously deficient for some time, you may notice no symptoms at
all, leading you to believe (falsely) that your body is getting
all the nutrition you need.
More often, however, such deficiencies do cause
symptoms, which can range from minor to severe. Unless you know
what to look for, however, you’re likely to mistake the signs
for something else…
5 Signs Your Body May Be Nutrient Deficient
If you’ve noticed a mysterious health symptom that has no
apparent cause, it’s worth considering whether a nutrient
deficiency may be to blame. Q for Equinox recently shared 5
examples to watch for. As Dr. Susan Blum, founder of the Blum
Center for Health, said:1
“You may not get a disease but you can end up with
impaired functioning, because vitamins are co-factors for
all the bio-chemical reactions in the body. We need them in
order to function properly.”
1. Cracks at the Corners of Your Mouth
This can be a sign of iron, zinc, and B-vitamin (niacin,
riboflavin, and B12) deficiency, or that you’re not getting
enough protein. Good dietary sources of these nutrients
include organic free-range poultry and eggs, wild-caught
Alaskan salmon, oysters, and clams (if you can be sure they
are harvested from non-polluted waters), Swiss chard, and
tahini.
Because iron absorption is enhanced by vitamin C, be sure
your diet also includes plenty of vitamin C-rich veggies
like broccoli, red bell peppers, kale, and cauliflower.
2. Hair Loss and a Red, Scaly Rash (Especially on
Your Face)
This can be a sign of biotin (vitamin B7) deficiency.
Your body needs biotin for metabolizing fats, carbohydrates,
and amino acids, but it’s most well-known for its role in
strengthening your hair and nails. Egg yolks from organic,
free-range eggs are one of the best sources of biotin.
The best way to consume eggs, provided they come from a
high-quality source, is to not cook them at all, which is
why my
advanced nutrition plan recommends eating your eggs raw.
However, beware of consuming raw egg whites
without the yolks as raw egg whites contain avidin, which
can bind to biotin and potentially lead to a deficiency.
If you cook the egg white, the avidin is not an
issue. Likewise, if you consume the whole raw egg (both yolk
and egg white) there is more than enough biotin in the yolk
to compensate for the avidin binding. Wild-caught Alaskan
salmon, avocados, mushrooms, cauliflower, nuts, raspberries,
and bananas also contain biotin.
3. Red or White Acne-Like Bumps (on Your Cheeks,
Arms, Thighs, and Buttocks)
This can be a sign of deficiency in essential fatty acids
like omega-3s, as well as vitamin A or vitamin D deficiency.
Increase your intake of omega-3 fats by eating more sardines
and anchovies (or wild-caught Alaskan salmon) or taking a
krill oil supplement.
You can find vitamin A in foods like leafy green
vegetables, carrots, sweet potatoes, and red bell peppers,
while vitamin D is best obtained through safe sun exposure
or use of a high-quality tanning bed.
4. Tingling, Prickling, and Numbness in Your Hands
and Feet
This can also be a sign of B-vitamin deficiency
(particularly folate, B6, and B12). The symptom is related
to the deficiency’s effect on the peripheral nerves and may
be combined with anxiety, depression, anemia, fatigue, and
hormone imbalances.
Some good sources of B vitamins include spinach,
asparagus, beets, organic free-range eggs and poultry, and
grass-fed beef.
5. Muscle Cramps (in Your Toes, Calves, Backs of
Legs, and Arches of Feet)
Muscle cramps may be a sign of deficiencies in magnesium,
calcium, and potassium, especially if it happens frequently.
Fix this by eating more almonds, hazelnuts, squash, dark
leafy greens (kale, spinach, and dandelion), broccoli, Bok
choy, and apples.
80 Percent of Americans May Be Deficient in Magnesium
Magnesium deserves special mention because an estimated 80
percent of Americans are deficient in it. Magnesium is a
crucially important mineral for optimal health, performing a
wide array of biological functions, including but not limited
to:
- Activating muscles and nerves
- Creating energy in your body by activating adenosine
triphosphate (ATP)
- Helping digest proteins, carbohydrates, and fats
- Serving as a building block for RNA and DNA synthesis
- Acting as a precursor for neurotransmitters like
serotonin
Meanwhile, calcium tends to be a problem when taken in high
quantities and can cause more harm than good. It's very
important to have a proper balance between these two minerals.
If you have too much calcium and not enough magnesium, your
muscles will tend to go into spasm, and this has consequences
for your heart in particular.
Excessive amounts of calcium without enough magnesium can
lead to a heart attack and sudden death. Unfortunately, there's
no easily available commercial lab test that will give you a
truly accurate reading of the magnesium status in your tissues.
Only 1 percent of magnesium in your body is distributed in your
blood, making a simple sample of magnesium from a serum
magnesium blood test highly inaccurate.
Some specialty labs do provide an RBC magnesium test, which
is reasonably accurate. However, it’s also important to be on
the lookout for signs and symptoms of deficiency.
Early signs of magnesium deficiency include loss of appetite,
headache, nausea, fatigue, and weakness. An ongoing magnesium
deficiency can lead to more serious symptoms, including:
Numbness and tingling |
Muscle contractions and cramps |
Seizures |
Personality changes |
Abnormal heart rhythms |
Coronary spasms |
It May Be Difficult to Get Enough Magnesium from Food Alone
Seaweed and green leafy vegetables like spinach and Swiss
chard can be excellent sources of magnesium, as are some beans,
nuts, and seeds, like pumpkin, sunflower, and sesame seeds.
Avocados also contain magnesium.
Juicing your vegetables
is also an excellent option to ensure you're getting enough of
them in your diet. However, most foods grown today are deficient
in magnesium and other minerals. Herbicides like glyphosate also
act as chelators, effectively blocking the uptake and
utilization of minerals.
As a result, I believe it would be highly unusual for most
people to have access to foods that are rich in magnesium, which
is why I believe it is prudent to consider a magnesium
supplement. This is my personal strategy even though I have
access to highly nutrient-dense foods. Besides taking a
supplement, another way to improve your
magnesium status is to take regular Epsom salt baths or foot
baths. Epsom salt is a magnesium sulfate that can be absorbed
into your body through your skin. Magnesium oil (from magnesium
chloride) can also be used for topical application and
absorption. If you opt for a magnesium supplement, be aware that
there are several different forms of magnesium, as detailed
below:
Magnesium glycinate is a chelated
form of magnesium that tends to provide the highest
levels of absorption and bioavailability and is
typically considered ideal for those who are trying to
correct a deficiency |
Magnesium oxide is a non-chelated
type of magnesium, bound to an organic acid or a fatty
acid. Contains 60 percent magnesium and has stool
softening properties |
Magnesium chloride / magnesium lactate
contain only 12 percent magnesium, but has better
absorption than others, such as magnesium oxide, which
contains five times more magnesium |
Magnesium sulfate / magnesium hydroxide
(milk of magnesia) are typically used as a laxative. Be
aware that it's easy to overdose on these, so ONLY take
as directed |
Magnesium carbonate, which has
antacid properties, contains 45 percent
magnesium |
Magnesium taurate contains a
combination of magnesium and taurine, an amino acid.
Together, they tend to provide a calming effect on your
body and mind |
Magnesium citrate is magnesium with
citric acid, which has laxative properties but is one of
the higher quality magnesium supplements |
Magnesium threonate is a newer,
emerging type of magnesium supplement that appears
promising, primarily due to its superior ability to
penetrate the mitochondrial membrane |
Omega-3: Another Common Nutrient Deficiency
Remarkably, omega-3 deficiency is believed to be a
significant underlying factor in up to 96,000 premature
deaths each year! This deficiency was revealed as the
sixth biggest killer of Americans, with results showing that
low concentrations of the omega-3 fats EPA and DHA were
associated with an increased risk of death from all causes and
accelerated cognitive decline. Those suffering from depression
have also been found to have lower levels of omega-3 in their
blood than non-depressed individuals.
Part of the problem is that most Americans eat too many
inflammatory omega-6 fats (think vegetables oils) and too few
anti-inflammatory omega-3s, setting the stage for the very
health problems you seek to avoid, including cardiovascular
disease, cancer, depression, Alzheimer's, rheumatoid arthritis,
and diabetes, just to name a few. The ideal ratio of omega-3 to
omega-6 fats is 1:1, but the typical Western diet is between
1:20 and 1:50. Common signs and symptoms that your omega-3 to
omega-6 ratio may be out of balance include:
Dry, flaky skin, alligator skin, or "chicken skin"
on backs of arms |
Dandruff or dry hair |
Brittle or soft nails |
Cracked skin on heels or fingertips |
Lowered immunity and frequent infections |
Dry eyes |
Poor wound healing |
Frequent urination or excessive thirst |
Fatigue |
Allergies |
Poor attention span, hyperactivity, or irritability |
Problems learning |
Sardines are one of the most concentrated sources of omega-3
fats, with one serving containing more than 50 percent of your
recommended daily value.2
They also contain a wealth of other nutrients, from vitamin B12
and selenium to protein, calcium, and choline, making them one
of the best dietary sources of animal-based omega-3s.
If you decide to take omega-3s in supplement form, I believe
krill oil is superior to fish oil. The omega-3 in krill is
attached to phospholipids that increase its absorption, which
means you need less of it, and it won't cause belching or
burping like many other fish oil products. Additionally, it
contains almost
50 times more astaxanthin, a potent antioxidant, than fish
oil. This prevents the highly perishable omega-3 fats from
oxidizing before you are able to integrate them into your
cellular tissue.
90 Percent of Americans Aren’t Getting Enough Choline
Choline is another nutrient worth noting, as National Health
and Nutrition Examination Survey data shows that 90 percent of
U.S. children and adults (including pregnant women) are not
getting enough.3
Choline is a B vitamin known for its role in brain development.
Choline intake during pregnancy "super-charged" the brain
activity of animals in utero, indicating that it may boost
cognitive function, and improve learning and memory. It may even
diminish age-related memory decline and your brain's
vulnerability to toxins during childhood, as well as conferring
protection later in life.4
In adults, choline helps keep your cell membranes functioning
properly, plays a role in nerve communications, prevents the
buildup of homocysteine in your blood (elevated levels are
linked to heart disease), and reduces chronic inflammation.
Animal foods like organic free-range
eggs and pastured meat are some of the best sources of
choline, so if you're a vegan or vegetarian who does not consume
any animal foods, you may be at particular risk of deficiency.
The following chart shows some of the best choline sources to
help you choose your foods wisely:5
Are You Deficient in Vitamin D?
Vitamin D deficiency is prevalent in adults of all ages who
always wear sun protection (which blocks vitamin D production)
or limit their outdoor activities. Researchers estimate that 50
percent of the general population is at risk of vitamin D
deficiency and insufficiency, and this percentage rises in
higher-risk populations such as the elderly and those with
darker skin. For instance, it’s estimated that over 95 percent
of US senior citizens may be deficient in vitamin D, not only
because they tend to spend a lot of time indoors but also
because they produce less in response to sun exposure (a person
over the age of 70 produces about 30 percent less vitamin D than
a younger person with the same sun exposure).6
Signs you may have a vitamin D deficiency include age over
50, having darker skin, obesity, achy bones, feeling blue, head
sweating, and gut trouble. When it comes to vitamin D, you don't
want to be in the "average" or "normal" range, you want to be in
the "optimal" range. The reason for this is that as the years
have gone by, researchers have progressively moved that range
upward.
At present, based on the evaluation of healthy populations
that get plenty of natural sun exposure, the optimal range for
general health appears to be somewhere between 50 and 70 ng/ml.
As for how to optimize your vitamin D levels, I firmly
believe that appropriate sun exposure is the best way. In fact,
I personally have not taken a vitamin D supplement for three or
four years, yet my levels are in the 70 ng/ml range.
Tips to Supercharge Your Diet with Nutrients
As much as possible, I recommend getting the nutrients your
body needs from whole foods. This means minimizing processed
foods as much as possible and instead focusing on healthy fats,
fresh produce, grass-fed meats and pastured poultry, raw dairy
products, organic free-range eggs, nuts and seeds, and, if
you’re healthy, moderate amounts of fruit. That being said,
there are a few tricks to get copious amounts of nutrients with
little effort. You’ll still need to eat a variety of foods to
get the wide range of nutrients your body needs, but the tips
that follow will give you an excellent start:
-
Homemade Bone Broth: Bone broth contains high
amounts of calcium, magnesium, and other nutrients.
-
Sprouts: Sprouts can contain up to 100 times
more enzymes than raw fruits and vegetables, allowing your
body to extract more vitamins, minerals, amino acids, and
essential fats from the foods you eat.
-
Juicing: Juicing not only helps you to consume
more nutrient-rich veggies, it also helps you absorb the
nutrients they contain. Juicing will help to "pre-digest"
the veggies for you, so you will receive most of the
nutrition, rather than having it go down the toilet.
-
Fermented Foods: Fermented foods support the
beneficial bacteria in your gut, which helps with mineral
absorption and plays a role in producing nutrients such as B
vitamins and vitamin K2.
Copyright 1997- 2014 Dr. Joseph Mercola. All Rights Reserved.
http://articles.mercola.com/sites/articles/archive/2014/11/03/nutrient-deficiency-signs-symptoms.aspx?
|