vitamin-b12-to-vitamin-d-5-most-common-nutritional-deficiencies-and-how-to-overcome-them ?

Vitamin B12 deficiency:

Common symptoms: fatigue, weakness, tingling in the hands and feet, memory problems.

Sources: animal products (meat, fish, dairy), fortified foods, supplements.

Overcoming deficiency: consume B12-rich foods or consider supplements.

Vitamin D deficiency:

Common symptoms: bone pain, muscle weakness, fatigue, low mood.

Sources: sunlight, fatty fish, fortified dairy products, supplements.

Overcoming deficiency: spend time in the sun, consume vitamin D-rich foods, consider supplements if necessary.

Iron deficiency:

Common symptoms: fatigue, weakness, pale skin, shortness of breath.

Sources: red meat, beans, lentils, spinach, fortified cereals, supplements.

Overcoming deficiency: consume iron-rich foods, combine with vitamin C for better absorption, consider supplements if advised by a healthcare professional.

Calcium deficiency:

Common symptoms: weak bones, muscle cramps, brittle nails.

Sources: dairy products, leafy greens, fortified plant-based milk, supplements.

Overcoming deficiency: consume calcium-rich foods, ensure adequate vitamin D intake for better absorption, consider supplements if needed.

Magnesium deficiency:

Common symptoms: muscle cramps, fatigue, irregular heartbeat, mood changes.

Sources: nuts, seeds, whole grains, leafy greens, supplements.

Overcoming deficiency: consume magnesium-rich foods, consider supplements if recommended by a healthcare professional.