Having a nutritious, balanced diet is the ideal way to get all the necessary antioxidants, vitamins and minerals, but sometimes things are not so easy. In a recent report, 1 in 10 Americans have at least one vitamin deficiency.
So, should you use a supplement to remedy your deficiency? The answer is not an easy one, because it’s hard to establish exactly which vitamins you should take. The best thing is to speak with your doctor before starting with a new supplement, but here are some tell signs that could show if you are having a certain nutrient deficiency.
You Have Weak Hair and Nails
This is a sign you could have biotin deficiency.
Biotin can be found in: eggs, whole grains, nuts, dairy and proteins such as chicken or salmon.
If your hair is feeling thin, brittle and lackluster, if your skin is inflamed, irritated or flaky, or if you have weak and brittle nails, then you may have a biotin deficiency.
The recommended daily dosage for biotin is 30 micrograms per day.
Your Pooping Habits Have Changed
This could indicate you are deficient in niacin.
Niacin can be found in: fish, meat, green veggies, eggs, nuts and enriched cereals and breads.
If you have bodily lesions that get worse when exposed to direct sunlight to GI symptoms such as diarrhea, constipation, vomiting or nausea, then you may have a niacin deficiency. Niacin is essential in keeping your body functioning properly, as it can boost good cholesterol levels, while lowering bad cholesterol levels. It produces certain hormones that eliminate harmful chemicals from the liver, but also reduces hardening of arteries.
The recommended dosage for niacin is 14 to 18 milligrams.
You Bruise Easily
If you have this happen to you, then you could have a Vitamin C deficiency.
Vitamin C can be found in: citrus fruits, kale, guava, papaya, strawberries and yellow bellow peppers.
The body does not naturally produce Vitamin C, so it’s normal for people to have such a deficiency. Vitamin C protects against free radical damage that occurs due to environmental factors such as UV light from the sun, cigarette smoke or population. Vitamin C also boosts the immune system to protect the body from conditions such as bruising, which weakens blood vessels near the skin’s surface and later break and leak red blood cells.
The recommended daily dosage for vitamin c is 60 milligrams.
You Have Bloodshot Eyes
This indicates you could have Vitamin B2 deficiency.
Vitamin B2 can be found in: meat, fish, eggs, milk, nuts and green leafy vegetables.
When you have low Vitamin B2 (also known as riboflavin) levels, you can usually tell by having bloodshot eyes. Those with celiac disease and those on extreme diets are more likely to have this deficiency than others. Riboflavin supports good overall health and it is used to break down carbohydrates, fat and proteins.
The recommended dosage for Vitamin B2 is 1.2 milligrams per day.
You Feel Tired All the Time
If you feel tired all the time, you may be deficient in calcium.
Calcium can be found in: dairy products, almonds, dark greens or chickpeas.
If you have low calcium levels, then your bone health starts to worsen and you suffer from low energy levels.
The recommended daily dosage for calcium is 1000 milligrams per day.