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Common Vitamin Deficiencies and What to do About It

We’re living in an interesting paradox: once upon a time, soil quality was rich with nutrients, air was clean, water was pure, and livestock was a process of feeding and growing animals to make them as healthy as possible. All this was an afterthought with no novelty and as a result, the concept of a vitamin deficiency was rare and so was our concern for it.

Now, our modern lifestyle of ‘fast and instant’ food, mixed with polluted air, questionable water, factory farming, and unsustainable agricultural practices, awareness of our vitamin intake is at an all-time high precisely because the clean living conditions we once took for granted, are a thing of the past.

These types of lifestyle conditions are accumulative and deplete our health, one concerning result of this is the issue of being vitamin deficient because the soil our food grows from and the animals that we eat are no longer as nutrient dense as they were before.

Regardless of having a healthy diet, take note of the following most common vitamin deficiencies and give your diet and food sources an honest assessment.

Vitamin A


Vitamin A, a fat-soluble vitamin commonly found in meat, poultry, fish, dairy products, and most orange and yellow fruits and vegetables, is essential for healthy eyesight, glowing skin, and a healthy reproductive and immune system.

Signs you’re possibly deficient in Vitamin A:

  • Poor eyesight, especially
  • Dry skin and eyes
  • Difficulty conceiving
  • Acne
  • Frequent skin infections
  • Frequent respiratory infections
  • Dry lips

If you suspect you’re deficient in Vitamin A, improve your diet and incorporate more yellow fruits and vegetables such as mangoes, squash, apricots, and carrots to get plant-based Vitamin A, known as beta carotene. To get Vitamin A in its retinol form, consume more dairy products and eggs to give your body a balanced and amount of Vitamin A.

Vitamin B12


Vitamin B12, a water-soluble vitamin, can be found in red meat, poultry, eggs, fish, and dairy products. Vitamin B12 is essential for healthy nerve and blood cell function, metabolism, and healthy brain function.

Signs you’re possibly deficient in Vitamin B12

  • General tiredness
  • Constipation
  • Depression
  • Forgetfulness and difficulty concentrating
  • Irritability
  • Random ‘pins and needles’ sensation
  • Frequent headaches

If you’re a vegan, don’t eat meat or animal products frequently, or have a poor diet in general, consider taking a Vitamin B12 supplement to ensure you’re getting the daily amount your body needs.

Vitamin D


Vitamin D is actually a prohormone, that our bodies naturally produce when exposed to sunlight. Vitamin D is responsible for mood regulation, strong bones and teeth, regulates insulin, and promotes healthy immune function.

Signs you’re possibly deficient in Vitamin D:

  • Frequent illness
  • Bone and back pain
  • Poor wound healing
  • Fatigue
  • Hair loss
  • Low bone density
  • Muscle pain

If you live in a dark country, stay indoors for the majority of the day, or are an overzealous sunscreen user, you may be deficient in Vitamin D. Get more sunlight to keep your Vitamin D at a healthy level, if sunlight isn’t an option, incorporate Vitamin D into your diet through supplements as this vitamin is not available in food sources.

No matter how good your diet may be, multivitamins have shown that they are effective in plugging in the nutritional gaps that you may not be getting from your diet. To keep your body in peak health, give it the nutrients it needs by complementing a healthy diet with a multivitamin to ensure you cover all your bases.

Skip the guessing game of whether or not your food is providing you with all the vitamins you need and keep up with your body’s daily nutritional needs with a quality multivitamin.

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