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Vitamin B12
Vitamin B12 is a water-soluble vitamin that affects systems throughout the body. When the body isn’t getting enough of this nutrient, people experience such symptoms as fatigue, depression, anemia, pale skin, and tingling hands or feet.
Those at risk include older adults, especially those with gastritis; people who experience gastrointestinal disorders like celiac disease or Crohn’s disease; and infants born to vegans. Because animal products almost exclusively contain B12, vegans, and even omnivores choosing to consume more of their protein from plant sources, are also at risk for deficiency.
The good news is there are other ways to reach the recommended daily allowance of 2.4 micrograms per day for adults. Taking supplements is one option, but B12-fortified foods such as clams, tuna, and tempeh are another possibility: One of them, nutritional yeast, is the magic ingredient for vegan mac and “cheese.”
However, note that B12 interacts with some prescriptions, such as anti-inflammatory drugs or vitamin C supplements, so ask your doctor or pharmacist and read labels.
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Vitamin D
One thing that sets vitamin D apart from other nutrients is one doesn’t need to rely solely on diet or supplements: Exposure to sunlight is one source. Fatty fish, egg yolks, and fortified milk (both dairy and plant-based) are also good choices for boosting vitamin D levels, according to Harvard T.H. Chan School of Public Health.
Vitamin D is a fat-soluble nutrient that helps the body absorb calcium, promote bone health, avoid osteoporosis, and manage inflammation. Without enough vitamin D, you may experience muscle spasms, bone deformities, and muscle weakness. A target amount of vitamin D for optimal health is 15 to 20 micrograms daily. However, the National Academies of Sciences, Engineering, and Medicine notes that guidelines vary for different countries, citing “an incomplete understanding of the biology and clinical implications of vitamin D.”
People who don’t get too much sun, those with darker skin, and those who have undergone gastric bypass surgery are at risk of Vitamin D deficiency.
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Calcium
Calcium is a crucial mineral for many structures and processes throughout the body, including healthy bones and teeth, blood circulation, and clotting. Muscle spasms and bone diseases, including osteoporosis, often result without enough calcium.
Postmenopausal women also tend to lack calcium since menopause leads to bone loss due to decreased estrogen production. Because the nutrient is present in dairy, those with allergies or who choose to avoid that food group for other reasons also risk deficiency.
Getting enough calcium on a nondairy diet is doable but takes more work. Beans, seeds, nuts, and soy are good choices. Darky leafy greens, like kale, spinach, and arugula, contribute significant amounts of the nutrient.
Most adults need about 1,000 milligrams per day, though the ideal amount for adults over 70 is 1,200 milligrams.
One thing to remember is that calcium needs vitamin D for absorption. While consuming calcium-rich foods, one should also ensure enough vitamin D intake.
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Magnesium
Cardiovascular disease, diabetes, and osteoporosis are major health concerns today, and magnesium helps to avoid and combat those conditions. Consuming this mineral also helps optimize blood sugar and pressure, as well as make protein, bone, and DNA.
Some people who often exhibit magnesium deficiency include those with Type 2 diabetes, people with chronic alcoholism, or older adults. Those with deficiencies also often exhibit digestive and neuromuscular symptoms, including vomiting, loss of appetite, tremors, and more.
Fortunately, magnesium is readily accessible in foods available via most diets: beans, grains, nuts, and leafy greens. Most adults need between 310 and 400 milligrams daily, but pregnancy and breastfeeding can boost the required level.
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Protein
Protein is necessary for muscle formation. It’s also an important nutrient for many other physiological processes, including repairing muscles and shortening recovery periods after exercise—but not all proteins are created equal.
Plant proteins also reduce the risk of cardiovascular disease and diabetes, while consuming more red meat (another good source of protein) has the opposite effect, according to Harvard T.H. Chan School of Public Health. Other sources of dietary protein include fish, poultry, and dairy products.
Different sources suggest recommended daily amounts of protein, but the National Academies of Sciences, Engineering, and Medicine recommends 7 grams per 20 pounds of body weight daily. Deficiencies of this macronutrient can cause health problems, including stunted growth, loss of muscle, decreased immunity, and weakening of the heart.
Story editing by Carren Jao. Copy editing by Paris Close. Photo selection by Clarese Moller.
This story originally appeared on Live It Up and was produced and
distributed in partnership with Stacker Studio.
