The superior choice for The role of supplements in addressing nutrient deficiencies
health:
Our diets are the core source of all nutrients and vitamins necessary for a healthy body. Yet, modern living and eating can’t always fulfil our biological requirements. When nutrients are lacking in our bodies, supplementation serves as an “insurance policy”, allowing us to conveniently make up for what’s missing – without ever replacing the importance of food and diet.
In an ocean of available option, only a few supplements are actually relevant to aid in most common, and researched, vitamin deficiencies:
- Iron
- Vitamin D
- Vitamin A
- Vitamin B12
- Magnesium
Key nutrients and their sources:
Vitamin D
Deficiency arises from low and rare sun exposure, sunscreen, and a plant-based diet. It is crucial for proper mineralization of bones, lack of which leads to osteoporosis and bone fractures, skin pigmentation, advanced aging, with risks of developing obesity, multiple sclerosis, diabetes type 1, and cancer.
To aid Vitamin D deficiency through food, prioritize consumption of fatty and wild-caught fish, such as salmon, herring, and mackerel.
10-20 min of non-sunscreened sun exposure between 10am and 2pm can also be of tremendous help to reach the daily adult requirement of 400-600 IU, which is the range you might want to choose if you opt for vitamin D supplements.
Vitamin A
Found in animal products, dark green leafy vegetables, orange and yellow fruits, Vitamin A is crucial for good eyesight, immunity, cognitive function, and cell development.
The daily requirement ranges in 900 ug/RAE for men and 700 ug/RAE for women, which you can find in 100g of carrots, 1 sweet potato, 200g kale or spinach. Seek similar dosages if you opt for Vitamin A supplements.
Iron
Iron is vital for allowing haemoglobin to carry oxygen through the body. Its deficiency leads to fatigue, exhaustion, and paleness, which is frequent in the case of a vegan diet as highly-bioavailable iron is sourced from in animal products.
Despite that, iron-rich food options still exist, including soybeans, lentils, sesame and pumpkin seeds, spinach, black olives, and canned coconut milk. Refer to a specialist for advice with supplements.
Vitamin B12
Deficiency is prevalent among those following plant-based diets due to vitamin B12 being mostly available in animal products.
While supplementation would be necessary to sustain the 2.4mcg daily requirement, vitamin B12 can still be found in foods such as soy yogurt, sea buckthorn juice, shiitake mushrooms, and seaweeds, hence extending its benefits across optimum metabolism, energy levels, and prevention of neurological damages.
Magnesium
Magnesium deficiency is extremely common due to modern diet changes across history – magnesium content has dropped by 20-30% in fruits and vegetables in the last 60 years. This deficit can lead to increased migraines, depression, and muscular cramps. Indeed, this mineral is tremendous at facilitating muscle recovery and increasing physical performance thanks to a mitigation of lactate production.
Prioritizing the following foods in your diet can also help reach the muscle recovery benefits of magnesium and increase physical performance: spinach, black beans, nuts, seeds, peanut butter, some meats, and bananas.
Discover our selection of supplements at the CHOOSE concept store with BIOGENA’s clinically tested, fully organic, and vegan supplementation. Their studies on micronutrients are among the most extensive and trustworthy to date, with varieties of options for all health needs.
