In todays world there are many factors that contribute to nutrient deficiencies. Some of these are animal feed, climate, food-processing methods, soil and water quality , and use of genetic engineering and pesticides.

Also your age, and health conditions impact your body’s ability to absorb nutrients from your food. Vitamin and mineral deficits are hard to identify as symptoms don’t develop until the deficit is quite pronounced. Let us look at the top ten identified deficits.

• Vitamin D

Vitamin D deficiency is noted across all age and ethnic groups. If you do not spend most of your time outside, and use topical sunscreens you are at risk of missing out on natural vitamin D from the sun. To be clear I am not against the use of sunscreens for prolonged sun exposure. Natural vitamin D from sun exposure is the optimal way to obtain it. You should expose large amounts of your skin, such as your arms, back, chest , and legs to sunshine. Getting outside around noon is the best time to soak up the sun.

Some signs and symptoms of low vitamin D levels include:

Achy or broken bones…. vitamin D helps your body to absorb calcium which plays a significant part in bone health. In older adults low vitamin D levels can be responsible for increased risk of falls and fractures.

Age 50 or older…. At age 50, your kidneys may become less effective at metabolizing inactive vitamin D into its active form. At 70 and beyond your body produces one-third less vitamin D through sun exposure that at younger ages.

Body mass index>30…. Due to the fact that vitamin D is fat soluble, when fat cells uptake it, it is less available for use elsewhere in your body. For this reason it is recommended you increase your vitamin D intake if you are obese.

Dark skin….Melanin determines your degree of skin pigmentation and protects your body from ultraviolet radiation(UV). It impairs your skin’s ability to produce vitamin D from sunlight. If you have dark skin, your body needs 10 times more sun exposure to produce adequate vitamin D. Signs and symptoms of low vitamin D include:

Feeling depressed or consistently having low energy…. The brain hormone serotonin automatically elevates your mood when you are in the sun. People with low vitamin D levels were 11 times more likely to suffer from depression than others.

Head sweating…. A classic sign of vitamin D deficiency is a sweaty head and is an early symptom.

It is recommended that you have your vitamin D level tested twice yearly, even if you are in good health. Optimal vitamin D range is 40 to 60 nanograms per milliliter. If you take oral vitamin D you should also be taking vitamin K2 and magnesium which facilitate its absorption. Generally 4,000 IU’s daily is suggested if you are in the therapeutic range. If your levels are low you may need to start with 8,000 IU’s or more per day. Consult with your physician.

• Omega -3S

For those of you that love fast food and other processed foods, you overconsume inflammatory omega-6 fats. High consumption of omega 6-s means you are not consuming enough healthier omega-3’s. Processed foods are loaded with omega-6’s because of the vegetable oils used to make them.

Check labels carefully to avoid products containing corn, cottonseed, soybean, safflower, and sunflower oils. Most of the fast foods are prepared with these same oils. Your omega-6 to omega-3 balance should be a 1-to-1 ratio. In the typical American diet your ratio may be 20-to-1 or as high as 50-to-1. It is dependent on your eating habits.

If your diet is dominated by omega-6’s you will suffer from inflammation and a higher production of body fat. The high incidence of cancer, diabetes, heart disease, hypertension, obesity, and pre-mature aging are rooted in chronic inflammation.

Omega-3’s are anti-inflammatory and vital for brain function, joints, skin, vision, and heart health. They are derived from both plant and animal sources. Alpha-linolenic acid(ALA) is found in chia, flaxseeds, hemp and walnuts. Docosahexaenoic acid(DHA) is found in animal sources such as anchovies, salmon, sardines and fish oil supplements. Krill oil is far superior to fish oil due to the fact that the omega-3 in krill is attached to phospholipids, which increase its absorption. Krill also contains 50 times more astaxanthin, a potent antioxidant that prevents omega-3’s from oxidizing before they reach your cellular tissues.

You need both plant and animal based omega-3 but your focus should mainly be on the animal based variety. Have your omega-3 level tested yearly.

• Magnesium

Magnesium is the fourth most abundant mineral in your body, a deficiency in this mineral is detrimental to your health. Your body needs magnesium for:

1. Activation of muscles and nerves
2. Creating energy in your body by activating adenosine triphosphate (ATP)
3. Helping digest proteins, carbohydrates, and fats
4. Serving as a building block for RNA and DNA synthesis
5. Acting as a precursor for neurotransmitters like serotonin

Dietary sources of magnesium include avocados, Brazil nuts, brown rice, cashews, dark leafy greens, oily fish, raw cacao, seaweed, and seeds. There is no routine blood test to determine your magnesium level, it is best to get a magnesium RBC test.

Some symptoms of magnesium insufficiency include constipation, eye twitches, muscle spasms, headaches and migraines, high blood pressure, heart arrhythmias, low energy, fatigue, and loss of appetite.

• Iodine

Iodine is an essential mineral found in every organ and tissue. Your body requires iodine for normal thyroid function, including thyroid hormones which support brain development, bone maintenance, growth, and metabolism.

The most common symptoms of a deficiency include:

1. Dry mouth, dry skin, and lack of sweating
2. Enlarged thyroid gland, known as goiter, which contributes to a variety of cancers, including esophageal, breast, ovarian, and thyroid
3. Increased heart rate
4. Shortness of breath
5. Weight gain

Dietary sources of iodine are eggs, fish, raw milk, spirulina and sea vegetables such as kelp, kombu, nori, and wakame. If you take an iodine supplement be aware of potential high risks with taking too much iodine. It is not advised to take large doses of iodine supplements long term.

• Zinc

Most of us think about zinc during cold and flu season, and most recently for prevention of Covid-19. It is an essential mineral found in your body’s organs, tissues, and body fluids. Zinc is the second most abundant trace mineral in your body. Because it is so vital to biological processes, you may not realize your body does not store zinc. You must intake it daily through the foods you eat or a high quality supplement.

Zinc supports critical processes such as blood clotting, cell division, immune function, thyroid health, smell, taste, and vision, and wound healing. Deficits likely result from soil depletion due to conventional farming methods, as well as toxic pesticides like Roundup.

Common symptoms of zinc deficiency include:

1. Growth retardation
2. Loss of appetite
3. Impaired immune function
4. Hair loss ( severe deficiency)
5. Impotence ( severe deficiency)
6. Skin lesions( severe deficiency)

Dietary sources of zinc include dairy products, nuts, red meat, and seafood. Plant sources like asparagus, beans, green peas, and spinach also contain zinc but it is more easily absorbed from meat and animal proteins.

If you are alcoholic, vegetarian, a woman who is pregnant or lactating, have digestive disorders, or sickle cell disease you are more likely to have a zinc deficiency. Even if you are considered healthy you may not be eating enough foods rich in zinc daily.

If you have symptoms choose a high quality reputable company to obtain a supplement. The supplement should contain several types of zinc such as gluconate, citrate, and chelate. Unless your clinician suggests it do not go above 40 mg per day.

• Vitamin B12

Vitamin B12(cobalamin) is known as the energy vitamin and you need it for blood formation, DNA synthesis, energy production and myelin formation. You may be deficient in vitamin B12 if you are not eating enough of the foods containing it, or your body lacks the ability to absorb it.

Warning signs of a deficit which are slow to appear include:

1. Apathy
2. Fatigue
3. Memory problems
4. Mood swings
5. Muscle weakness
6. Tingling in the extremities

Vitamin B12 is found in its natural form in grass fed beef and beef liver, lamb, venison, organic pastured eggs, poultry, and seafood like salmon, scallops, shrimp, and snapper. Strict vegetarians and vegans are at an increased risk for B12 deficiency. Some B12 is found in coconut oil, fortified coconut milk and nutritional yeast, but it is not enough.

Vitamin B12 supplements sold today are a waste of your money because it does not absorb well. The best solution is using a B12 spray, which is better than receiving painful B12 injections. You should increase dietary consumption of B12 to avoid health issues.

• Vitamin E

Vitamin E is an important fat soluble vitamin and antioxidant that combats inflammation and makes red blood cells. As well it helps your body use vitamin K, which is important for heart health. A deficit of vitamin E puts you at risk for cardiovascular disease, cognitive deterioration, and immune dysfunction.

An optimal level of vitamin E is 50 IU’s daily. Vitamin E protects against free radical damage and the effects of aging. It is actually a family of at least eight fat-soluble compounds, divided into two categories:

1. Tocopherols, these are considered true vitamin E
2. Tocotrienols, each of which has for different forms of subfamilies

Vitamin E is easily obtained from a healthy diet, high amounts are found in three general food categories:

1. Leafy greens such as spinach
2. High-fat foods such as nuts, seeds, fatty fish, and seafood
3. Oil-rich, high-fat plants such as avocados and olives.

It is best to eat these foods raw because cooking will destroy some of the nutrients. There are exceptions which are obvious, like raw shrimp. If you must have a supplement choose a full spectrum vitamin E containing mixed natural tocopherols and tocotrienols. Avoid the synthetic forms. Natural vitamin E is always listed as the “d-” form: d-alpha-tocopherol, d-beta-tocopherol, etc. Synthetic versions are listed as “di-” forms.

• Vitamin K2

Vitamin K is a fat-soluble vitamin well known for its role in blood clotting. Very few people realize there are two different kinds of vitamin K. Vitamin K1 is responsible for blood clotting and K2 works with calcium, magnesium and vitamin D in promoting bone health. It is necessary to keep your bones strong and your soft tissue pliable. You run the risk of brittle bones and calcification of your soft tissue if you have a deficiency of K2.

Vitamin K2 is found primarily in animal based foods (MK-4) and fermented foods (MK-7). Not all bacteria make K2, so only certain fermented foods contain it. Grain fed animals produce lower amounts of K2, as opposed to grass fed animals who naturally develop high K2 levels.

Most commercial yogurts don’t have vitamin K2, certain cheeses such as Gouda, brie, and edam are high in K2. One of the best ways to get plenty of K2 in your diet is to eat home-fermented vegetables made with a starter culture with bacterial strains that produce vitamin K2. To obtain starter cultures for vegetables go to Mercola Market.com. You can purchase a box of 10 packets for $33.39 plus tax and shipping. One packet yields one quart of fermented veggies.

• Selenium

Selenium serves two very important roles:

1. At the cellular level it is an active component of glutathione peroxidase, an enzyme that converts hydrogen peroxide to water. This enzyme has potent antioxidant properties and defends against free radicals.
2. Selenium also is an important component in the prevention of cancer. One of the reasons people develop cancer is due to excessive free radical production. Reducing free radicals help reduce your risk of cancer.

Eating two to three Brazil nuts daily will supply enough selenium. If you choose a supplement be sure it is the correct form of selenium which is the high selenium yeast form.

• Vitamin A

Vitamin A is fat-soluble and your body needs a daily dose to maintain healthy bones, cell membranes, immune function, skin, teeth, and vision. Vitamins A and D work together and each are generally ineffective without the other. It is best to obtain both A and D from food and sun exposure rather than supplements.

The best source of vitamin A is animal products, like fish, grass fed meat, liver, and pastured poultry, also raw organic dairy products like butter. These foods contain retinol, preformed vitamin A that your body easily uses. It is difficult to get sufficient Vitamin A from beta-carotene, a provitamin A found in broccoli, cantaloupe, carrots, squash, and sweet potatoes.

For your body to use provitamin A ( carotenoids) it must be converted into bioavailable retinol. If you are healthy this is not a problem, however factors such as alcohol use, digestive problems, and genetics can affect your body’s ability to absorb carotenoids and convert them into retinol. Medical conditions that interfere with the digestion of fat, including Crohn’s disease, cystic fibrosis, gallbladder, and liver disease also affect your body’s ability to convert vitamin A.

Be careful with vitamin A supplements with retinol or retinoic acid, these are fat soluble and may pose a risk of toxicity. Above all means avoid synthetic versions.

You all know what I always say, get your medicine, including your vitamins from your food. It costs a little more to buy grass fed meat, pastured chicken, and organic dairy products, however it is certainly worth it to maintain your health and to extend your life.