By Len Gibb


There’s news that we read and hear about, all the time, people do not eat healthy. The average diet contains elements that can lead to heart disease, obesity and other serious health conditions. It usually comprises of too much of saturated fat and simple carbohydrates.

There are three main sorts of vegetarians. The ones that do not consume any meat, but feed on fruits, vegetables and dairy are called Lacto vegetarians. The ones that follow the same diet as the lacto vegetarians with the inclusion of eggs are called Lacto-Ovo vegetarians. The third category is called fruitarians, and as the name suggests these follow a diet restricted to fruits, but may also eat nuts and seeds. They are considered the strictest vegetarians; they do not eat meat, eggs, or use dairy products.

The only thing wrong with the vegetarian lifestyle is that the vegetarians are at a high risk of developing vitamin deficiency. No matter which type of vegetarian diet is followed, a person may not get the proper nutrients that are required for the body to function properly. B-12 is one such vitamin that is absent in most vegetarian diets. Vitamin B-12 exists in meat, dairy, eggs, and poultry. It is essential in the improvement of red blood cells and a healthy central nervous system. B-12 deficiency can cause symptoms including dementia, fatigue, hallucinations, balance problems, and vision disturbances.

People who are vegetarians most of their life are at a higher risk of B-12 deficiency. People do not suffer this deficiency for as long as five years, if they had been non-vegetarians and later on in life became vegetarians. The reason is that B-12 can be reabsorbed. It is a good idea to think of ways you can prevent vitamin B-12 deficiency from occurring. It is relatively difficult to reverse the effects of vitamin B-12 deficiency.

Homocysteine is an antioxidant that can produce a toxic effect when its levels rise in the body. And you will be surprised to know that 20% people diagnosed with heart disease have elevated levels of homocysteine in their blood. An elevation in the level of homocysteine is caused due to Vitamin B-12 deficiency.

The required minimum amount of vitamin B-12 is 10 micrograms. If you are a vegetarian, it is advised that you have your blood checked for vitamin B-12 deficiency. And if the results are positive, then your doctor must be able to provide additional information about the amount of B-12 you should take.

By Teck Cheong Yeap


Vitamins are essential in healthy living. A well-balanced and well-rounded diet is important in providing your body with all of the vitamins and minerals that it needs to perform its various functions. There are also several different types of vitamins that we need to ensure that the various parts and functions of the body work properly. The majority of these different vitamins are available in our diets, but depending on how you eat and how well balanced your diet is, it is not uncommon to find that a person is suffering from various vitamin deficiencies.

However, it is nearly impossible for people to receive all of the necessary vitamins and minerals through their diet alone. Many people will supplement themselves with a daily multivitamin supplement, but depending on your lifestyle and diet, you may still need additional assistance in meeting your vitamin and mineral requirements.

Each vitamin has associated deficiencies and symptoms associated with those deficiencies. To assist people in ensuring that they get as many vitamins and minerals out of their diet as much as possible, the government has several different types of foods fortified with additional vitamins and minerals. For instance, to ensure that women of childbearing age receive as much folic acid as they can, the FDA requires that manufacturers fortify all flour-based foods such as breads and bagels. Milk has been fortified with vitamin D since the 1930s. This was started to help people avoid rickets in children, which is a disease caused by vitamin D deficiency.

There is a wide variety of fortified foods available as well. For instance, you're in the grocery store and you find orange juice that is fortified with calcium. These types of foods promise people that they are receiving the necessary vitamins and minerals that they need, but how much do they really help us?

When shopping for fortified foods it is important to realize that if you are already meeting your daily-recommended intake of vitamins and minerals, additional vitamins in your food is not necessarily going to assist you. In fact, it can even work against you. When you exceed your tolerable intake of certain vitamins, you can begin to have side effects. More than 2,000 milligrams of Vitamin C can give you diarrhea and upset stomach. Another example is that you can take plant sterols to lower cholesterol, but you only need two grams of this substance a day for this effect. One thing that people need to realize is that just because you can take in more, it isn't necessarily better. At the same time, the heat generated from the processing of fortified foods actually destroys many of these vitamins' components so you may not be receiving the many benefits that you think you are derived from these fortified foods, as many of the active components are destroyed in processing and cooking.

By R. Edward Jones


The benefits of Vitamin D are not much talked about in the press. That could be why most folks are unaware of the major benefits of Vitamin D. But please don't think that Vitamin D is not for you.

Vitamin D is another one of those fat soluble vitamins. Fat soluble means that Vitamin D (along with Vitamin A and E) are stored by your body.

Vitamin D is the only vitamin that your body can manufacture. Your body needs exposure to sunlight (without sunscreen) for this to occur.

Your body can also get benefits of Vitamin D from food sources or from supplements. Food sources of Vitamin D include cod liver oil, fatty fish like sardines, tuna or salmon, milk that is Vitamin D fortified and eggs.

However, most folks do not get the required amount of Vitamin D from their diet or exposure to sunlight.

Can't I Get the Benefits of Vitamin D from My Diet Alone

An article in the READER'S DIGEST titled "The Healing Vitamin" states that "Even with a healthy diet, you may be D-ficient (get it? D-ficient?)." The article argues that Vitamin D is not found in many foods and the foods that it is found in, people don't eat enough of.

In addition, folks are using sunscreen to keep the sun from damaging their skin. And even sunscreen with an 8 SPF cuts the UV rays necessary to make your Vitamin D to almost nothing.

An article in the JOURNAL OF THE AMERICAN MEDICAL ASSOCIATION titled "Vitamins for Chronic Disease Prevention in Adults" points out the benefits of Vitamin D. It states that "low levels of vitamin D contribute to osteopenia (comes before osteoporosis) and fractures."

This same article goes on to state that "most people do not consume an optimal amount of all vitamins by diet alone" and "pending strong evidence of effectiveness from randomized trials, it appears prudent for all adults to take vitamin supplements."

Benefits of Vitamin D in Preventing Osteoporosis

Another article appearing in the JOURNAL OF THE AMERICAN MEDICAL ASSOCIATION titled "Osteoporosis, Prevention, Diagnosis and Therapy" tells us that "adequate calcium and vitamin D intake is crucial to develop optimal peak bone mass and to preserve bone mass throughout life."

The major benefits of Vitamin D is in enabling your body to use calcium and phosphorous. Without Vitamin D, your body cannot process the calcium in your diet and starts taking it from your bones.

In adults, this results in the bone disease called osteoporosis. In children, a severe Vitamin D deficiency causes what's called rickets.

Rickets is a softening of bones in children and is rare in the industrialized nations though.

An article in the NATIONAL LIBRARY OF MEDICINE titled "What Was Wrong With Tiny Tim" amusingly argues that Tiny Tim of the Charles Dickens’s "A Christmas Carol" fame is thought to have suffered from Rickets.

That's Not Very Funny

Although Rickets is rare in the industrialized world, osteoporosis is not. In the U.S. it is estimated that 10 million folks have osteoporosis. 18 million more have low bone mass making it highly likely that they too will eventually have this crippling disease.

Osteoporosis is a major health concern and major source of suffering for us older folks. It is estimated that one in two women and one out of every eight men over 50 years of age will have a fracture related to osteoporosis.

300,000 fractures of the hip, 700,000 fractures of the vertebrae, 250,000 fractures of the wrist and over 300,000 other fractures happen every year related to this disease.

Again, the major benefits of Vitamin D is that it enables your small intestine to absorb calcium from the foods you eat. Calcium is required by your muscles and nerves as well as for bone formation.

When your muscles and nerves are not getting enough calcium because of low Vitamin D levels, your body robs it from your bones.

Your bones then become porous and brittle. This does not happen overnight but over the course of your lifetime. That is why prevention of osteoporosis should begin at childhood. And making sure you get the benefits of Vitamin D along with an adequate supply of calcium is one way to do so.

Benefits of Vitamin D in Slowing Progression of Osteoarthritis

Another Osteo you say? Sorry! This time it's osteoarthritis (OA). This disease is a gradual deterioration of the cartilage in the joints. It is the most common form of arthritis.

Another of the benefits of Vitamin D is that it has been shown to lessen the severity of the pain and disability of this disease. The Arthritis Foundation has also reported on the link between low levels of Vitamin D and the increased progression of osteoarthritis of the knees.

Also, in an article in the JOURNAL OF THE AMERICAN MEDICAL ASSOCIATION titled "Steps Toward Understanding, Alleviating Osteoarthritis Will Help Aging Population," we are advised that "preliminary results appear particularly strong for vitamin D."

Are There Other Benefits of Vitamin D? What About Vitamin D and Cancer?

More research is needed but preliminary studies have shown benefits of Vitamin D in areas such as high blood pressure, cancer of the colon as well as breast cancer and diabetes.

Can I Get My Benefits of Vitamin D Without Taking Too Much?

Dr Reinhold Vieth, Dept. of Pathology and Laboratory Medicine at Mount Sinai Hospital in Toronto argues that the Recommended Dietary Allowance (birth to 50 years - 200 IU, 50+ years - 400 IU) may keep you from getting osteomalacia. But he feels more is needed to keep you from getting osteoporosis and secondary hyperparathyroidism.

In an article published in THE AMERICAN JOURNAL OF CLINICAL NUTRITION, titled "Vitamin D supplementation, 25-hydroxyvitamin D concentrations, and safety," he argues that our ancestors were "naked apes in tropical Africa (his words)." And as such they enjoyed full body exposure to the sun on a daily basis. This, he stated, could give them the equivalent of 10,000 IU every day (and possibly a severe sunburn - my words).

A Tolerable Upper Intake Level (UL) has been set by The Food and Nutrition Board of the Institute of Medicine. This is the level of Vitamin D that they suggest you do not exceed. The UL for infants 0 to 12 months old is 1000 IU. The UL for both children as well as adults is 2000 IU.

Studies done since 1997 suggest that the current UL is conservative and that Vitamin D is safe below levels up to as high as 10,000 IU.

Since multivitamins supply Vitamin D in doses of 400 to 800 IU as do the single supplements, you should feel more than safe getting your benefits of Vitamin D.

Up to 80% of women who took prenatal supplements were deficient in one important nutrient.

Curious? Read on to find out the details...

A study by the University of Pittsburgh reported in the Journal of Nutrition that prenatal multivitamin supplements do not prevent a Vitamin D deficiency!

Maybe you are saying, "I've heard of foliate and pregnancy, but not Vitamin D". Well, let me fill you in on the importance of Vitamin D for you and your baby.

What Vitamin D does for your baby...

proper tooth formation

insulin production

increased mineral absorption

fetal organ and brain development

In addition, babies born with a Vitamin D deficiency have been associated with having an increase of asthma, impaired growth, skeletal problems, Type 1 diabetes and schizophrenia.

What Vitamin D does for you...

protection against depression

insulin production

increased mineral absorption

improved bone health

prevention of blood pressure during pregnancy (preeclampsia)

prevention of colon and breast cancer

Are you ready to up your intake of Vitamin D?

During my 15 years as a Registered Dietician, I have counseled many pregnant women who were shocked to find out they were deficient in Vitamin D, even though they were taking relatively large amounts of prenatal supplements.

This may come as a surprise, but the best sources are grass-fed dairy and eggs, grass-fed meats, lard, butterfat, shellfish, Salmon, marine oil, and liver/organ meat.

You can also supplement with Vitamin D, but you need to be careful of the supplement company and also have proper gut function to enable you to fully absorb it.

By Ernie Mata


Did you know that hair loss can occur when a vitamin deficiency occurs? It's true, there are a few essential vitamins your body needs to maintain good hair health. While there are other factors that may cause hair loss vitamin deficiency is the easiest one you can work on.

So what vitamin deficiency can cause hair loss? You'll be surprised, but there is actually more than one particular vitamin that may cause hair loss if your body lacks those vitamins. One of the major vitamins your body needs for healthy and rich hair is Biotin. Also known as vitamin H, Biotin aids in hair growth and has been shown to prevent further hair loss The basic function of Biotin is to metabolize free fatty acids, which are also important for overall body health. Biotin also works to prevent greying just as well as preventing hair loss.

Another vitamin good for hair loss is Pantothenic Acid. This vitamin also known as Calcium Pantothenate is vital for good health in the skin and the scalp. This vitamin helps with the refining of food for energy. Continued consumption of this vitamin has been shown to turn grey hair into normal darker hair and reverse hair loss You can find this vitamin in such foods as egg yolks, whole grain foods, whole milk, and vegetables like potatoes.

For hair loss also try to take in vitamin A, a deficiency in vitamin A can cause dry skin and dry hair though you should only take about 2,500 iu of Vitamin A per day. Some studies have shown that overuse of vitamin A can further cause hair loss and other diseases. Carrots are rich in vitamin A if you need to fill your vitamin A intake for the day.

Did you know that hair is made out of protein? That's right, your hair is actually 90% protein, so naturally, a deficiency in protein may cause hair loss A good way to get your protein is to eat lean meats, dairy, and whey. Whey protein is easily absorbed by your body and can greatly benefit your hair's health.

If you're suffering from hair loss it's recommended to take a multivitamin that has all of these vitamins, that way you can just take one vitamin and receive all the benefits.

By Ava Alderman


If you're a woman experiencing hair loss, it's probably safe to say that you want to explore and fully rule out every option that could be causing this. There are so many issues that could be the culprit here - genetics, hormones, pregnancy, going on and off birth control pills, thyroid issues, adrenal issues, scalp issues, and the list goes on and on. One thing that I've recently been asked about a lot is vitamin deficiencies. It's really tempting to think that just replacing some nutrients or popping some hair vitamins will solve the problem. There's a couple of reasons why this isn't always the most effective route to go. I'll explain why in this article.

The Vitamin Deficiencies That Can Sometimes Cause Hair Loss: There are a couple of vitamins that do effect your hair. The first is iron. Anemia has been linked to changes in hair. What most doctors will look at are your ferritin levels and they tend to fluctuate wildly during different times of the month. (When you are menstruating and lose blood, your levels will be lower.)

There was a time when I thought that my hair loss could be directly related to my low iron (My iron has tested low ever since I was a teenager.) But, at my lowest level as a teenager, my hair was to die for. And, I've raised my iron level several times over and it often did very little to effect my hair loss. I also need to state that you absolutely should not try to guesstimate your level or take supplements on your own hoping for the best. Too much iron can be as bad for you (and your hair) as too little. It's so important that you work with your doctor here if this truly is an issue. He or she can help you to reach your optimal and healthiest level.

B vitamins and protein can also affect your hair. It's said that vegetarians can have hair issues because they don't take in enough protein. This can be true for some people, but many celebrities are vegetarians with awesome heads of hair. Still, if you think that this may be a concern for you, be diligent about getting enough protein in your diet.

Most experts will tell you though that typically the western diet has very little vitamin deficiencies. We are among the most over nourished countries in the world. Although it's never a bad idea to take a standard multi vitamin to cover all bases, I find the idea of hair loss vitamins to be a waste of money. Most excess vitamins will just come out through your urine, pretty much literally flushing your money down the drain.

What You May Want To Look At In Addition To Vitamins: In my own experience with hair loss, it's often very rare (for women) that we can change what is going on internally. The exception is if you have documented, supervised medical conditions (like thyroid or adrenal issues) that can be fixed. It's more common that there is a DHT or sebum issue that is effecting your scalp and choking out your hair follicles. (This can be genetic or it can be a fixable scalp issue.) It is much more effective (and safe) to deal with this topically.

I am not a doctor, but in my experience as a woman with previously chronic hair loss, It's best to first address the likely inflammation that is usually a precursor to (or the result of) the chronic hair loss. Once you get a handle on the inflammation, the next step is to bring on and support healthy regrowth. You'll need to have a very healthy scalp for this. Because scalps that still have DHT or inflammation result in unhealthy, miniaturized hair that is only going to fall out again.

It can be very tempting to try to change your hormones or throw a bunch of different supplements at the issue. But, in my experience, this often makes things worse. Women who are prone to hair loss are usually very sensitive to even small internal changes. So, I believe that it is important to try the topical method first before changing up your hormones or changing things inside, unless your doctor advices you of this because of a medical condition (in which case topicals can still help with regrowth and inflammation.)

By Alitsa Neuyo


It is a well known fact that our body requires a specific intake of minerals and vitamins to remain in good health and work perfectly. The body can be supplied with the vitamins it requires through a maintained diet and healthy food, even then the body can become unhealthy and face problems, if the food you take doesn't provide it with the required vitamins, causing a deficiency in vitamins within the body. This can be observed at higher levels of deficiency of the required vitamins.

If someone faces loss of appetite or fells tired most of the time, it clearly indicates lack of vitamins A, B1 and B2. Other visible problems may be chapped lips, emotional and mental stress and more painful and troubling habits.

Though the causes of the deficiencies are many, the most common are stress, improper vitamin content, improper diet and consumption of medicines which obstruct vitamins. If the body does not receive the necessary vitamins everyday, a person tends to feel tired and less energetic. Usually supplements and vitamins will be prescribed by the physician if you consult one, under such circumstances. This will fulfill the required content of your body. It is also important to ensure that vitamins are not taken in excess than required, as this more likely harm your body. Some people try to make up for the deficiency by consuming extra vitamins; this is, however, not suggested.

Even if you are taking a proper diet, you will still be required to take supplements and vitamins. Eating healthy food doesn't imply that the required content of vitamins has been taken, so it is always suggested to take the required vitamins apart from that. These are a great alternative to make up for the missing minerals and nutrients which your diet might not fulfill.

The supplements and vitamins should be taken prior and after every meal. It is important for you to ensure that the body gets the required vitamins in case of any deficiency. Though you cannot really make out, but this deficiency highly effects your health and overall performance.

Supplements should always contain vitamins B6, B12, D, E, and folic acid. These supplements are quite effective in fighting cancer and also keep your heart healthy, apart from acting as a supplementary diet. All these combined make you feel more energetic and ensure a healthy and proper immune system.

Taking good care of your body is important. To ensure this you might have to spend some money. These supplements and vitamins are available online or nearby nutrition stores and some of these are quite affordable. Regardless of your age, it is important to ensure consumption of proper food. Also remember that these are only supplements to provide the additional content of vitamins, which you may not be getting in the food you take, so do not think of replacing your food with these products

If you have not been able to consume proper food, which may happen at times, you can make use of these supplements and vitamins to provide the body with the required intake. It is one of the best places where you can invest your money, as it helps ensuring the right content of vitamins in the body. Though the cost may accumulate over a period of time and you might be spending considerable money over these, it provides the worth to your money by keeping your body fit and healthy, and at the same time preventing a vitamin deficiency. Even though it is a common problem in today's time, it can be easily taken care of.

By John Farikani


Women who suffer hair loss have a tougher time than their counterpart males. What many women are wondering is does hair loss women vitamin deficiency have any correlation? Besides vitamins there are many causes that can lead to thinning hair in women.

Stress has to be one of the main causes women suffer from hair loss, but that isn't all they face. On an average a regular person will lose 100 hairs on each day. But those hairs will grow back in most cases. There are people though whose hair will not grow back.

Due to certain vitamins that could be missing from your daily intake your hair may not grow back. Iron and hormones will also help to contribute to the loss of women's hair. If your hormones become imbalanced it is one of the leading causes for women's hair loss.

Plus many illnesses can cause a woman's hair to fall out; a good example is that of polycystic ovary syndrome. This illness is also referred to as PCOS. Many times the only way a woman will be aware that she is suffering from PCOS is by losing her hair.

But right at the top of the list of women hair loss is the lack of vitamins and minerals. Too many fatty acids will cause your scalp to become dry; this will also cause your hair to fall out. With regular shampooing using a brand that prevents dry scalp you will be able to reduce those fatty acids.

Also when you have longer hair it seems that you will be more likely to lose hair than that of a woman with short hair. Biotin is vitamins that can help hair grow back if you're losing your hair. Taking two pills of this each day not more than 8000 milligrams can help you see results in just a little time.

There are other vitamins hair loss women and vitamin deficiency should look into. One such vitamin is saw palmetto, which will help build up your testosterone, and that will help promote healthy growth of hair. When you lose too much iron or even manganese you need to add more into your body by taking pills for them.

Since it's normal to lose some hair each day you shouldn't worry until you see a larger amount of loss. But once you see that make sure you get into see your doctor. It's said that the quicker you get into treat, the better results you can see.

By Jeff Sharp


Hair loss is something that affects millions of women every year, so you're not alone in having this problem and looking for high quality information on how to prevent and restore your hair.

Being a woman suffering from hair loss can be extremely embarrassing and take a toll on your self-confidence. Losing your hair is a major problem in today's world, and it seems to bear its ugly head the first time when you're having your first child or when you're just getting older.

A vitamin deficiency is not the only reason for you losing your hair, stress and hormonal imbalances also play a big part in how healthy your hair is.

There are also some issues with hygiene products like shampoos and conditioners, which nowadays contain him and a lot of chemicals and other harmful substances. These products can cause hair loss if used for prolonged periods of time.

Sometimes hair loss can't really be prevented, but there are natural alternatives which can help you dramatically slow down the process of aging and increase your chances of keeping your hair for a long time.

Losing some hair every day is normal, but if you're reading this then you probably have noticed too much hair falling out and you're looking for a simple solution. The key is to look for a completely natural treatment or product that has been proven to work on women.

You might want to look into some new herbal treatments in the market today; these are completely natural and only contain natural nutrients and herbs.

Another way to boost your hair health is to live a healthy lifestyle and exercise, you might even want to supplement with high-quality multivitamin and pure omega-3 fish oil.

When you're looking to solve the problem of a vitamin deficiency, look for vitamins and minerals such as magnesium, zinc, biotin and vitamin B6. Other effective ingredients you might want to look into our horsetail silica and para-amino benzoic acid.

By Rob Hawkins


It is estimated that 25 million women in the US alone suffer from thinning hair with much hair loss due to a vitamin deficiency. However, once you know the right combination of vitamins, minerals and herbs you can start to regain your lost hair.

With hair loss, women vitamin deficiency levels tend to be low, especially the vital B group. The problem today is that the nutritional value of our food is just one sixth of what it was fifty years ago, and why experts recommend a daily natural supplement to balance this.

Strong, healthy hair begins with the proper nutritional building blocks and vitamin B6 is essential for boosting circulation, helping follicle growth and maintaining healthy hair.

Biotin is another B vitamin and vital for new hair growth and healthy skin and nails too. When combined with zinc and magnesium you have a winning combination to help avoid further thinning and female pattern baldness.

When it comes to herb extracts, Horsetail is one of the best for improving circulation, as well as boosting and rejuvenating the connective tissue - the foundation of your skin and regenerating skin cells.

Whatever the causes of hair loss in women, be it vitamin deficiency, hormonal or genetic, these nutrients can significantly help to bring back the strength and shine to your hair and encourage the regrowth of more.

The best and most sustainable way is via these natural ingredients which will also help to maintain your overall health as well.

As long as you don't expect a miracle overnight cure, and can wait to gradually and naturally re-grow your hair, then this is the best option! Many products on the market make wild claims but seldom live up to expectations, as you may have already found out.

To regain your confidence and once again look as young on the outside as you feel on the inside, look for these nutrients to help you achieve it.

Visit my website today to learn more about the natural substances that are excellent for women with hair loss issues that promote hair growth and optimum health.

By Suzanne Howell


Hair loss is not typically thought of as a health concern for women. When people think of hair loss, they think of an older man, with a thinning hair line, and they often dismiss the importance of treatment options as being merely cosmetic. The truth is that there are many women suffering from hair loss in silence. Unlike their male counterparts, their loss of hair is often related to an actual medical condition, one which can seriously threaten their overall health. Ranging from autoimmune diseases to vitamin deficiency, women lose their hair for a multitude of reasons.

In men, hair loss typical occurs at the temples, the forehead and the back of the head. This is called the "male pattern." For women, the loss is less localized and instead tends to happen all over the top of the head. When experiencing the loss of hair, women should really seek out the counsel of a physician to rule out possible causes. While almost all male baldness can be attributed to androgenic alopecia, most women suffering have some sort of vitamin deficiency or other illness. While men can focus on treating the hair loss itself, women often need to seek treatment for the underlying issue in order to make the loss of hair stop.

Vitamin deficiency is an often discounted cause of hair loss. Women that do not get enough of the B vitamins, B6, folic acid and niacin can often experience excessive shedding and lack of growth. Making sure that their diet is rich in these vitamins as well as the minerals zing and magnesium can help to stop the loss of hair. Women that lose their hair should also have their thyroid checked and may need to be checked for polycystic ovarian syndrome, as losing hair is one of the only visible symptoms of this health issue.

Whether it is caused by a vitamin deficiency, a thyroid condition or some other cause, hair loss in women needs to be thoroughly investigated. More than just an embarrassing cosmetic problem, losing hair is an indicator that something is not right and that there is a health problem that needs to be investigated. Women often experience temporary, dramatic loss immediately following child birth, major surgery, assuming a crash diet or undergoing a major emotional trauma. If the loss of hair continues after that, it is a good bet that there is something else going on.

By Dr Jenny Tylee


Vitamin and mineral deficiencies do not always show up as major health problems. This is because most of us are not deficient in one single nutrient. So we don't have diseases such as scurvy (which results from a severe lack of Vitamin C). What we are more likely to have is what is called a 'subclinical' or marginal deficiencies. These marginal vitamin and mineral deficiencies are likely to be the cause for minor symptoms such as headaches, difficulty in sleeping or skin problems. These minor problems is left untreated are likely to become more serious which is why it is important to deal with the vitamin and mineral deficiencies as soon as possible.

Vitamin deficiency signs and symptoms

Our bodies make it clear when we have minor deficiencies. The following is a list of the symptoms and the vitamin and minerals that may be deficient.

Ask yourself the following questions:
1. Are you tired a lot of the time?
2. Is your ability to keep going noticeably decreasing?
3. Are you having a hard time keeping your weight stable?
4. Do you often experience physical pain - arthritis, muscle aches, migraines?
5. Do you often get colds?
6. Is your eyesight deteriorating?
7. Is your mental clarity or concentration decreasing?
8. Is your memory on the decline?
9. Are you experiencing more sleeping problems?
10. Are you often depressed?
11. Are you often anxious, nervous or irritable?
12. Do you have difficulty with your bowels either constipation or diarrhea?
13. Is your skin dry and scaly?
14. Do you have problems with pimples and blackheads?

1. If you checked yes to any of these then you could be suffering from vitamin and mineral deficiencies.

Have a look at the list below to see what vitamins and minerals may be deficient in your diet.

1. Hair problems - Vitamin B12, B6, Selenium
2. Eye problems - Vitamins A, C
3. Nervousness - B6, B12, B3, B5, Magnesium, Vitamin C
4. Infections - Vitamin A, B-complex, C, Biotin, Calcium, Potassium, Zinc
5. Fatigue - Zinc, Iron, Vitamins A,B,C,D
6. Constipation - Vitamin B-Complex, Vitamin C
7. Diarrhea - Vitamins A, Niacin (B3), B12,K
8. Muscle cramps - Vitamins B1 and D, Biotin, Sodium, Magnesium and Calcium
9. Skin problems - Vitamins A and B-complex, Biotin and copper.

The initial vitamin and mineral deficiencies may only lead to minor problems but they can lead to dangerous problems. The lack of antioxidant nutrients can lead to high levels of free radical toxins in our bodies. An example of this is a toxic substance called acetaldehyde that is produced by the liver in detoxification. These are dealt with by antioxidants. However in the absence of sufficient antioxidant nutrients or in deficiency states these substances have been linked to the development of diseases such as Parkinson's disease and motor neurone disease.

If you have signs and symptoms associated with vitamin and mineral deficiencies then you need to review what you are eating to improve your diet, cleanse your system so that you can make the most of the nutrients that you have and take a vitamin and mineral supplement.

References

Bland, J. 1996, Contemporary Nutrition. J & B Associates.

Soothill, R. 1996, The Choice Guide to Vitamins and Minerals. A Choice Book Publication.

Sullivan, K. Vitamins and Minerals: A Practical Approach to a Health Diet and Safe Supplementation. Harper Collins.

By Kristy Annely


Vitamins are essential for the growth and development of the human body. Vitamins are found in natural foods. A good diet virtually ensures an abundant supply of vitamins. Sometimes due to certain medical conditions, the body is deprived of certain vitamins, leading to a deficiency.

Vitamin A deficiency is a common disease in poorer parts of the world and causes night blindness. Vitamin A is found in fish, liver and green vegetables. Failure to consume sufficient quantities of meat, milk or milk products leads to a deficiency in Vitamin B12. This deficiency causes megaloblastic anemia and, if severe enough, can result in irreversible damage to the nerves, liver and intestinal tract. A person can experience hallucinations, memory loss, eye disorders and anemia.

Vitamin C, found in green vegetables, berries and citrus fruits, helps prevent infection, enhances immunology and can help prevent cancer. A lack of Vitamin C can cause anemia, bleeding gums, muscle degeneration and blood clots. A deficiency in Vitamin D affects the bones, heart, kidneys and the thyroid gland. Common symptoms are irregular heartbeat, Osteoporosis and brittle and fragile bones. Vitamin D also enhances the immune system.

Vitamin E is found in vegetable oils, whole grains, spinach and milk. A deficiency may cause an enlargement of the prostate gland, gastrointestinal disease, impotency and decreased circulation. Vitamin E helps prevent cancer and cardiovascular diseases. Vitamin K plays an important role in the formation of bones and blood clotting. It also converts glucose into glycogen for storage in the liver. A lack of Vitamin K leads to a low platelet count and poor blood clotting.

Folic acid is essential for the formation of red blood cells and is vital for normal growth and development. Folic acid is found in beans, beef, barley and chicken, amongst others. A deficiency of folic acid causes depression, anxiety and birth defects in pregnant women.

Vitamin deficiency can treated by recommending dietary regulations, oral supplements, or by injections. Oral supplements are useful for those unable to consume food rich in vitamins. Injections are useful for persons with diseases that prevent absorption of fat-soluble vitamins.

By Audrey Frederick


If you are like me, you feel that you take reasonably good care of your health and diet. I take a handful of vitamins every day and eat what I consider a good balanced diet. I have very few medical problems, the most serious being, high blood pressure, which is well under control. So why did I end up in an ambulance heading to the hospital?

It was a Saturday morning, I was not feeling up to par, managed to pass out, get the dry heaves, feel a strange pain in my chest and started shaking. A hurried call to 911 by my husband brought the paramedics and I was off to the hospital.

Many tests later, showed I had no vitamin B12 in my system and that I was extremely low in potassium, this information left me wondering, how could that have happened?

After a pleasant day and a half stay in the hospital, I came home and decided to do some research on Vitamin B12 and why we need it. The information was amazing and I feel it is important enough to pass on.

It is hard to believe, but according to recent studies, more than 25 percent of the American population is Vitamin B12 deficient. The deficiency in itself can lead to Alzheimer's disease, depression, bipolar disorders and many of the mystery pains we have, along with short-term memory loss.

What is Vitamin B12 and what does it do?

* Vitamin B 12 (cyanocobalamin) is an oxygen carrier, it decreases blood cholesterol, metabolizes fat and is necessary for healthy nerve tissues.
* It is a water-soluble vitamin needed for nerve cell activity and for DNA replication.
* Vitamin B12 is a cobalt compound that occurs in the liver and is essential for blood formation, neural function and growth.
* Vitamin B12 supports positive mood function and is often used as in anti-depression therapy.
* It helps maintain a healthy nervous system, increases energy, improves short-term memory, concentration and physical balance.
* Vitamin B12 helps the body metabolize carbohydrates, proteins and healthy fats and is used to treat pernicious anemia.
* Folic acid along with Vitamin B12 will correct anemia and will help lower the risk of cardiovascular disease.

Who needs Vitamin B12?

* The interesting thing is, the lack of vitamin B12 can happen to any one of us, it can happen in the womb and by the time a baby is born, it already has development problems, that will not be noticed until later.
* Young adults may be at greater risk than thought of in earlier research; however, if they eat cereal fortified with Vitamin B12, at least 4 times a week, they appear to be protected from a deficiency.
* People with pernicious anemia, a condition that happens when there is insufficient hemoglobin in the red blood cells, to carry oxygen to the cells and tissues. Vitamin B12 along with folic acid, B6 and iron are needed to help improve the condition. Most people with pernicious anemia need to get injections of Vitamin B12 on a regular basis.
* Individuals with stomach and small intestine disorders may be unable to absorb Vitamin B12 from food. There are several diseases that can cause this problem such as celiac disease, which is a genetic disorder. People with CD have intolerance to a protein called gluten and must be on a gluten-free diet. Crohn's disease, which is an inflammatory bowel disease, causes nutrient malabsorption requiring routine medical care.
* Older adults, those aged 50 and up, comprise about 30 percent who may have what is known as Atrophic gastritis, which is an inflammation of the stomach. This condition decreases the amount of hydrochloric acid in the stomach, which decreases the amount of Vitamin B12 that is separated from the proteins in the food and absorbed into the body. Vitamin supplements and food fortified with Vitamin B 12 are the best sources of the vitamin for these people.
* Vegetarians are a greater risk for developing a vitamin B12 deficiency, as the vitamin comes meat and meat products. Strict vegetarians and vegans are the ones at greatest risk. It is interesting, as my daughter works at an Arts College that has many true vegans attending and there is not a day that goes by that several students faint, which is a sign that they are low or deficient in vitamin B12. It may take years for the deficiency to show up, but it will.

It is very important that mothers who are strict vegans consult their pediatricians regarding their babies. A deficiency in Vitamin B12 in an infant can result in permanent neurological damage.

Is there a health risk of taking too much vitamin B12?
According to the Institute of the National Academies there are not any established rules for this vitamin, since it has very low potential for toxicity. The Institute states that there is no adverse reaction for healthy individuals, taking excessive doses of B12 from food or from supplements. They also recommend that adults over 50 years of age get their vitamin B12 from supplements and from food fortified with the vitamin. A recommend dosage per day is approximately 1,000 mcg (that is micrograms and not milligrams.)

What causes a vitamin B12 deficiency?

Poor nutrition can cause some to people suffer from this deficiency, the B12 vitamin is found in meats and dairy product and is not found most plant foods. People who are on a tea and toast diet, such as the elderly, will suffer from a deficiency. Chronic alcoholics that pay little attention to their nutritional needs and vegans, who eat absolutely no animal products what so ever, will also be deficient in the B12 vitamin.

Malabsorption is another primary cause for a deficiency in B12. Such problems as pernicious anemia, atrophic gastritis, ulcers and acid reflux disease can cause problems. Medications such as Nexium and Prevacid will deplete your body of vitamin B12 over time.

Chronic disorders such as peptic ulcers, diarrhea, Crohn's disease, along with patients who have had a history of intestinal surgeries and small bowel infestations of tapeworm or other intestinal parasites will have deficiency.

Vitamin B12 is taken into the stomach and is treated by an enzyme which the stomach cells secrete to make it more absorbable in the lower intestine. If you are lacking the enzyme or hydrochloric acid (as many people do, from middle age on) you cannot absorb enough of the vitamin B12. At this point it is necessary to take supplements and/or get the vitamin B12 shots on a daily/weekly or monthly basis.

Now there you have it, a bit of information about a vitamin that you probably have never thought about and the importance of it in our lives. For me, it was a wake up call, I never dreamed I would have a vitamin deficiency of any kind and certainly never thought I would end up in a hospital because of one.

I am now getting a shot every month and will take some supplements to build up my system. However, before you start to self medicate yourself and take any supplements, I truly recommend you call your primary physician to get a blood test, to see if you are deficient. A blood test is very inexpensive and will bring you up to date on how well your blood and you are doing.

Vitamins are essential for the growth and development of the human body. Vitamins are found in natural foods. A good diet virtually ensures an abundant supply of vitamins. Vitamin A deficiency is a common disease in poorer parts of the world and causes night blindness. Vitamin A is found in fish, liver and green vegetables. Failure to consume sufficient quantities of meat, milk or milk products leads to a deficiency in Vitamin B12. This deficiency causes megaloblastic anemia and, if severe enough, can result in irreversible damage to the nerves, liver and intestinal tract. Vitamin C, found in green vegetables, berries and citrus fruits, helps prevent infection, enhances immunology and can help prevent cancer. A lack of Vitamin C can cause anemia, bleeding gums, muscle degeneration and blood clots. A deficiency in Vitamin D affects the bones, heart, kidneys and the thyroid gland. Vitamin D also enhances the immune system.

A deficiency may cause an enlargement of the prostate gland, gastrointestinal disease, impotency and decreased circulation. Vitamin E helps prevent cancer and cardiovascular diseases. Vitamin K plays an important role in the formation of bones and blood clotting. A lack of Vitamin K leads to a low platelet count and poor blood clotting.
Folic acid is found in beans, beef, barley and chicken, amongst others. A deficiency of folic acid causes depression, anxiety and birth defects in pregnant women.
Vitamin deficiency can treated by recommending dietary regulations, oral supplements, or by injections. Oral supplements are useful for those unable to consume food rich in vitamins. Injections are useful for persons with diseases that prevent absorption of fat-soluble vitamins.

Vitamin A and Deficiency
Vitamin A is known as Retinol. It’s a fat-soluble vitamin. Your body requires an adequate amount of Vitamin A for healthy vision, bone growth, immune functions, and reproduction. In addition, Vitamin A promotes the development and maintenance of a healthy overall appearance. A person’s skin and hair appear healthier when the recommended intake of Vitamin A is met on a daily basis.

Do you know how to get enough Vitamin A? Some reliable food sources where Vitamin A can be found are: spinach, sweet potatoes, carrots, kale, tomatoes, broccoli, peas, bell peppers, turnips, peaches, cantaloupe, papaya, mango, oatmeal, milk, liver, and eggs. As you can see, Vitamin A is very friendly to the Vegetarian and Vegan diet.
Persons over the age of nineteen should watch their daily diets and Vitamin A intake. It’s suggested that males over the age of nineteen consume meals which from which they will obtain 900 micrograms of Vitamin A on a daily basis. Through research and surveys, statistics show that most North Americans do not suffer from Vitamin A deficiency. Excess alcohol depletes Vitamin A in your body.

Nevertheless, there are millions (if not billions) of people that suffer from Vitamin A deficiency on a global level. For instance, when you examine developing countries with malnourished citizens, Vitamin A deficiencies can be observed. Vitamin A is required for proper immune functions. Without a proper intake, a person’s body can not fight infections properly. Hence, many children die each year from infections throughout developing countries. Studies also link vitamin A deficient individuals with Pneumonia. When deficient, the cells that line the lungs lose their ability to remove disease causing microorganisms.

Unfortunately, Vitamin A deficiency can have life-altering or life-threatening effects. According to the World Health Organization: “An estimated 250,000 to 500,000 vitamin A-deficient children become blind every year, half of them dying within 12 months of losing their sight.” These tragic consequences require sustainable solutions.
Those who feel that they are lacking Vitamin A in their diets should talk to their family physician about a scheduled diet or Vitamin A supplements.