If you just can’t seem to lose that last little bit of weight and you are feeling weak, you might have low vitamin D. Winter and northern climates can make the problem worse since the sun is a good source of vitamin D, and people who are indoors a lot should almost always supplement with D . Even if you are not truly deficient, low D can decrease strength, lower immune function, increase inflammatory response and even inhibit calcium absorption. Signs of vitamin D deficiency include feeling depressed, aching bones, regular digestion problems and headaches. Even though the RDA’s recommendation is 600IU, the dose that most experts recommend is 2000-5000IU per day.
If you have gotten every cold that has come around this winter or if you have cuts that don’t heal well, your problem may be a zinc deficiency. Other signs that you might need more zinc are a decreased appetite, low libido, poor sleep and thinning hair. Do a quick check of your fingernails. If you see white flecks, band or lines in them, this is a good indicator that you are deficient in zinc. Zinc is important for strengthening the immune system, helping the body utilize oxygen and grow muscle. Foods that are good sources of zinc are meat, fish and dairy, but you might want to consider supplementing to get at least 11mg per day.
Another common deficiency is vitamin K or potassium. This is an electrolyte that helps influence the pH balance in the body. It is also vital for energy production and heart health, and can impact the risk of stroke. One of the biggest signs of deficiency is fatigue. If you feel like you need a nap, or if you get muscle cramps, tingling or numbness, you might want to try boosting your potassium stores. Some foods that are good sources of potassium are dark leafy greens, baked potatoes yogurt, oily fish, avocados and bananas. Try to get 4 or 5g of potassium per day.
Another mineral that might be low if you can’t lose weight is iodine. Up to 11% of Americans are deficient in iodine. Iodine is a main component in the production of the thyroid hormone thyroxine. This is a responsible for metabolism and the regulation of carbohydrate and fat usage in the body. If you are mildly deficient, you might suffer from constipation, dry skin, depression, weight gain and feeling weak. Look to increase iodine with seafood, eggs, milk and strawberries, or a trace mineral supplement.
A final deficiency that causes a lot of problems is low B. B vitamins are very important for energy production in the body. B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine), B7 (Biotin), B9 (Folate), and B12 (Cobalamin) all have roles in cellular energy production and metabolism. Symptoms of deficiency are varied, but low energy and weakness are common with many. Another symptom that is common to several of them are cracked, dry lips and mouth. A varied diet of colorful fruits and vegetables, seeds and nuts and fish should help with low B vitamins, but a supplement might be needed especially if you are always tired or have other symptoms.
Vitamins and minerals are extremely important to good health and body function. Adding a good vitamin and mineral supplement might be your first move to try to improve your health, feel better and lose weight. Make sure to get vitamins that are made from natural ingredients and high quality. Many of the lower grade vitamin supplements are made from synthetic ingredients, some of which do not digest and assimilate as well as naturally occurring vitamins. Nature’s Sunshine offers several different vitamin and mineral formulations, green food supplements and ionic trace minerals to meet your supplementation needs. Check out the selection at the Canton Fitness Center or through the link on the CantonFitnessCenter.com website. Remember, believe in your health; we do!