5 General Supplement Deficiencies

For a part of our FitVision Refresh Programme, we looked at Vitamins and the 5 General Supplement Deficiencies as outlined below in more detail.

1. Vitamin D3: Vitamin D3 is vital for energy production and one nutrient we tend to be deficient in due to lack of sunlight. Sign of deficiency can be bone and muscle pain, fatigue, headaches and cramping. Food which contain Vitamin D are fish and egg yolks but a good quality supplement is a must to meet Vitamin D3 needs.

2. Magnesium: Again linked with energy production, aids in recovery and improves sleeping pattern. Sign you may be deficient are serious fatigue, muscle weakness, poor digestion, extreme thirst and anxiousness. Sources of Magnesium include dark green veg, whole grains, legumes, nuts and seeds.

3. Zinc: Helps regulate immune function, improves memory and brain function, prevents colds and increases healing time. Best sources are meats, beans, nuts, peas, natural yoghurt and sea food.


 4. Vitamin B Complex:

The main role for vitamin B is to convert food to energy so a lack of Vitamin B can lead to a state of fatigue with an inability to use the energy from the calories we are eating. This impacts all systems with signs of deficiency ranging from serious fatigue, dizzy spells, poor memory, digestive problems, cramping and nausea.  Best sources found in foods are lentils, green veg, avocado, beef, fish, and eggs.

5. Vitamin C:

As we all know we link Vitamin C to the flu and colds but it also helps with skin problems, protects against stress factors, can aid in reducing cholesterol and improves natural blood flow. Signs of deficiency may be dry skin, nose bleeds, poor immune function and as a results regular colds. Best sources in the diet would be chillies, peppers, kale, kiwi, broccoli, berries, tomatoes and oranges.


For professional information on nutrition, lifestyle and wellness, email info@fitvision.ie

mark o reilly