Vitamin deficiency: how to support your body | Healthy Life

Magnesium takes part in most vital processes: normalizing blood pressure, strengthening the immune system, and regulating the functioning of the cardiovascular system.

Partly thanks to this element, our body is cleansed of waste and toxins and is capable of tissue regeneration. In conditions of an active rhythm of life and many stressful situations, magnesium is simply necessary for a person, as it reduces the release of adrenaline in the body, which makes it easier to experience stress.

Magnesium deficiency - symptoms and causes

The statistics are inexorable, and they show that up to 80% of the adult population experiences magnesium deficiency to one degree or another. Pregnant and lactating women, as well as people who abuse alcohol, are most susceptible to magnesium deficiency.

In medicine, there are primary deficits caused by congenital pathologies, and secondary ones, formed during life.

You can conclude that the body needs magnesium based on the following signs:

Fatigue and overwork do not go away even after a good night's sleep.
Your character becomes nervous and irritable; you are capable of screaming or crying over a mere trifle.
Headaches and dizziness, often there is a deterioration in memory and concentration.
The digestive system malfunctions, nausea and diarrhea are possible.
Blood pressure rises, and interruptions in the functioning of the heart are felt.
The skin becomes dry and less sensitive.
During pregnancy, late toxicosis may occur.

The reasons for the lack of an element in the body are varied, they include both traditional factors that cause most problems, for example, poor nutrition or obesity, and specific ones.

Common causes of magnesium deficiency:

Oversaturation of the body with calcium. According to scientists, an excess of one of these two elements leads to a deficiency of the other.
Taking antibiotics, hormonal drugs, and oral contraceptives for a long time.
Diseases of the digestive system. Problems with the gastrointestinal tract can make it difficult to absorb the element. Magnesium levels are especially negatively affected by various intestinal infections that cause vomiting and diarrhea.
Frequent stress.
Hypothermia.

The amount of magnesium in the body of a healthy person should be around 20-30 mg. It is important to know that more than half of the amount of magnesium is found in bones - 60-70%, slightly less (within 28-38%) - in soft tissues, and only 1-2% - in various liquids.

The daily dose of mineral consumption depends on lifestyle, age, body condition and many other factors.

However, we can indicate the average daily intake of an element into the body:

Children under one year old – 50-70 mg;
Up to 7 years – 300 mg;
Women – 310 mg;
Men - 400 mg.

In addition, when monitoring magnesium levels, you need to remember that every day the kidneys remove up to 30% of the element contained in the body.

Vitamin deficiency and its consequences

In addition to the five signs of vitamin deficiency listed, we would like to list other potential ailments that can result from an unbalanced diet.

Vitamin A

The lack of vitamin A leads to fatigue, sleep disturbances, deterioration of the skin and teeth, bleeding gums, and susceptibility to disease.

Vitamin B

Symptoms of Vitamin B1

Symptoms often include: insomnia, fatigue, weakness, muscle weakness, depression, irritability, weight loss, stomach and heart problems.

B2 deficiency

may cause the following symptoms: redness and pain in the eyes, injuries to the mouth and tongue, oily hair, dermatitis, fatigue.

B3 deficiency

can lead to cough, lack of energy, bad breath, nervousness, ulcers, loss of appetite and upset stomach.

B5 deficiency

may cause cramps, fatigue, arrhythmia, nausea and sleep problems.

Lack of vitamin B6

can lead to insomnia, anemia, skin problems, cramps, hair loss and fluid retention (edema).

B12 deficiency

may cause fatigue, diarrhea, depression, loss of appetite, cracks in the corners of the mouth, and a sore tongue.

Vitamin C

When this vitamin is missing, wounds and fractures heal poorly. It can also lead to bleeding from the nose or gums, joint pain and inflammation, stomach upset, bruising, or anemia.

Vitamin D

Lack of vitamin D makes bones weak and can also cause rickets, tooth decay, kidney stones, muscle weakness and poor calcium absorption.

Vitamin E

Lack of vitamin E can cause anemia, heart problems or nervousness, and problems with fertility. It can also lead to decreased reflexes or balance when walking.

The information is provided for informational purposes, does not claim to be reference or medical accuracy, and is not a guide to action.
Be sure to consult a specialist. Do not self-medicate.
All images are taken from Yandex.images.

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How to compensate for magnesium deficiency and what promotes better absorption of the element?

Before replenishing magnesium deficiency, you need to begin to follow the rules that prevent its active removal from the body:

Eliminate coffee and strong alcohol from your diet as much as possible;
Eat less sweets and don't drink carbonated drinks;
Adjust calcium levels in your diet and body.

The absorption of magnesium is facilitated by vitamin B6, which is rich in protein animal foods: eggs, beef, chicken, and so on.

A “magnesium” menu must also contain cereals; buckwheat, oatmeal and millet are especially rich in them.

The element is found in sufficient quantities in bran bread, as well as in legumes.

Foods and drinks that will help replenish magnesium deficiency:

Product	Mg content per 100 g of product (in mg, approximate)*
Raw wheat bran	611
Cocoa powder	499
Dried sesame seeds	351
Raw cashew nuts	292
Soybeans raw	280
Raw oat bran	235
beans	222
Buckwheat	221
Walnuts raw	185
Wild rice	177
Cereals	143
Raw millet	119
Long grain brown rice	116
Dates	85
Sprouted wheat	82
White wheat bran bread	81
Fresh parsley	50
Veal	47
Raw chicken egg	30
Chicken meat raw	25
Coconut water	25
carrot juice	14
Orange juice	11
Fresh red tomatoes	11

*According to USDA - United States Department of Agriculture.
On a note! Magnesium, like many other useful elements, is very capricious. If the body is oversaturated with it, negative consequences can occur - with an excess of magnesium, the kidneys suffer, as they cannot cope with the excretion of the element, as a result of which chronic renal failure can develop. It is joined by dyslexia in children (impaired ability to master reading and writing skills), arthritis and psoriasis. But the main danger is that the symptoms of excess magnesium will be similar to the symptoms of its deficiency.

Today, you can find a large number of magnesium-containing drugs in pharmacies, but do not forget that their use (like any other medications) should be agreed with your doctor, especially when it comes to treating children, pregnant and lactating women.

What are these vitamins?

B vitamins are a whole galaxy of important elements that are very important for the proper functioning of the body. This includes vitamins and vitamin-like substances. Previously, even some vitamin-like elements were considered vitamins, but upon more detailed examination the opposite was proven.

Vitamins of this group are: thiamine, riboflavin, nicotinic and pantothenic acids, pyridoxine, biotin, folic acid, cyanocobalamin.

These are elements that can dissolve in water and are destroyed if they are exposed to heat, alcohol, nicotine, or sugar. If you regularly eat foods with these vitamins, an overdose is impossible. But if you take pharmacy vitamins, especially without the supervision of a doctor and the system, you can oversaturate your body and, on the contrary, cause harm to it. This will manifest itself in intoxication, migraines, restlessness, rapid heartbeat, and even convulsions.

Benefits for the body:

Help convert fat and carbohydrates into energy.

They have a positive effect on the functioning of the immune and nervous systems.

Helps heal wounds.
Promote the formation of red blood cells.
Improves the functioning of the entire circulatory system.
During pregnancy, they promote better fetal growth and reduce the risk of congenital anomalies.
Improves metabolism.
Helps the skin and mucous membranes remain in good condition.
Improves vision.
Makes hair and nails beautiful.
Improves body growth.
Promotes better functioning of the adrenal glands.

Vitamins of this group leave the body along with sweat, urine and other physiological secretions. Therefore, their reserves must be constantly replenished, otherwise the body will feel a lack of these important elements.

The role of magnesium during pregnancy

Magnesium in the body of a pregnant woman acquires one of the paramount importance, because it not only participates in the development of the fetus, but also prevents premature birth.

The daily intake of magnesium for pregnant women depends on age:

Up to 18 years – 400 mg.
18-35 years old – 350 mg.
From 35 years – 360 mg.

Performing a calming function, the element helps the expectant mother not to be nervous and remain calm in any situation. Interestingly, magnesium is involved in the process of transferring genetic information from woman to child. Its role in metabolism, regulation of insulin levels, and prevention of leg cramps is undeniable.

Magnesium deficiency in children during growth

One of the key functions of magnesium that children need is anti-stress. Studying at school and the difficult adolescence require a lot of energy, both physical and emotional. Due to magnesium deficiency, children become irritable and whiny, begin to study worse and quarrel with their parents. Magnesium helps a child remain calm and balanced, sociable and socially oriented.

To prevent a child from encountering magnesium deficiency, it is necessary to ensure that the element enters the body in an amount of 0.05% of body weight. The average daily dose of the element per 1 kg of weight is 5-6 g.

If you notice symptoms of magnesium deficiency or excess, be sure to contact the clinic to undergo the necessary tests and consult a doctor - self-medication with pronounced symptoms can be dangerous!

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What happens when there is a lack of B vitamins and how to deal with it?

Frequent mood swings, insomnia, apathy, decreased concentration and performance – are these your frequent companions? Has your hair become dull, your nails brittle, and your skin flaking and losing its elasticity? Does a cold bother you both in winter and in summer? It’s time to think about vitamin deficiency, namely the lack of B vitamins, which are responsible for the coordinated functioning of all human systems and organs.

It is important to note that all B vitamins are not water soluble and are not stored by the body. For this reason, their supplies must be replenished daily with food!

How a deficiency of B vitamins manifests itself and how to compensate for it will be discussed further.

Signs of B vitamin deficiency

Let us immediately note that B vitamins are not found in nature alone. They have similar functions, so their deficiency has common symptoms.

What signs indicate that your body is not receiving enough vitamins of the B complex, which includes vitamins B1, B2, B3, B4, B5, B6, B7, B8, B9, B10, B11, B12 and B17?

The skin that first reacts to a deficiency of these vitamins becomes dry and dehydrated. Peeling of the skin, accompanied by redness and itching, the appearance of acne, age spots and early wrinkles is a reason to reconsider your diet and enrich it with B vitamins, which ensure the beauty and health of the epidermis!

Pay attention also to the condition of your hair and nails. Thus, hair becomes brittle, loses its natural shine and begins to fall out. White stripes and dots appear on the nail plates, while the nails become thinner and crumble.

Loss of appetite, leading to rapid weight loss, or, conversely, weight gain in the absence of changes in diet should also alert you!

With a lack of B vitamins, the metabolic process in the body is disrupted, which can manifest itself as headaches, dizziness, long-term nausea and even vomiting!

Vitamins of this group are actively involved in the breakdown of fat cells, so their deficiency can become one of the causes of obesity.

If you have problems with memory and thinking, if you feel tired and apathetic in the morning, and can’t sleep in the evening, if you get irritated without the slightest reason, and your mood changes “at the speed of light,” it’s time to get tested for B vitamins ! Ignoring these symptoms can lead to the development of depression!

Poor circulation is another sign of vitamin deficiency caused by a lack of B complex vitamins. Therefore, if your hands are numb, you feel a tingling in your limbs, reminiscent of “goosebumps” crawling across your body, if, regardless of the air temperature, you have constantly cold hands and feet, listen to to your body!

Lack of vitamin B2 (or riboflavin), manifested by swelling of the eyelids,

clouding of the cornea and conjunctivitis, can cause vision impairment (even to the development of photophobia).

It must be said that one of the reasons for the development of such serious diseases as seborrhea, dermatitis, furunculosis, anemia and glossitis (inflammation of the tongue) is also a deficiency of B vitamins.

Tachycardia, “jumps” in pressure, noise and ringing in the ears, shortness of breath even with light physical exertion and increased sweating are signs of a lack of vitamins B3 and B7.

Disruption of the musculoskeletal system, muscle pain, and in advanced cases, night cramps of the lower extremities and motor retardation are a consequence of a lack of vitamins B6, B7 and B8.

Frequent colds due to weakened immunity, which does not receive enough vitamins necessary for full functioning, is a serious problem that both adults and children are increasingly facing. B vitamins may also be to blame.

Of course, one could argue that all of the listed symptoms fit a huge number of diseases. And this will be quite fair. It’s quite easy to confirm or refute your suspicions in the case of B vitamin deficiency! To do this, it is enough to reconsider your diet and introduce foods into your diet that will provide the body with this complex of vitamins.

BUT! Remember that the signs of deficiency and excess of B vitamins are very similar, so we strongly recommend that you visit a doctor who, based on laboratory tests, will determine the exact cause of your poor health.

B vitamins in foods

The list of products that will help compensate for the deficiency of B vitamins is quite extensive, thanks to which everyone can create the ideal menu for themselves, which will be not only healthy, but also tasty and affordable.