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A balanced diet is said to provide you with all of the vitamins, minerals, and nutrients you need each day. There are many processes in your body that need nutrients for areas like energy levels, heart health, blood sugar, skin and cell health, lungs, liver, and more. While nutrition is the means to good health many Americans continue to struggle to receive everything they need through their daily diet. So how do you know you’re missing key nutrients and what specifically should you look for?
Three important nutrients you should focus on are magnesium, calcium, and potassium. Being deficient in these three can surface as muscle cramps, specifically in your toes, calves, back of legs, and even the arches of your feet. Magnesium deficiency is more common than you may think.
An estimated 80% of Americans may be deficient in magnesium, and even as a trace mineral it serves a wide range of healthy purposes. It helps create the necessary energy—ATP—your body needs while aiding in the digestion of proteins, carbohydrates, and fats. It also serves as a building block for RNA and DNA synthesis and acts as a precursor for certain neurotransmitters like serotonin, which is important for mood and a healthy sleep cycle.
Potassium's primary functions in the body include regulating fluid balance and controlling the electrical activity of the heart and other muscles. Potassium is an electrolyte that counteracts the effects of sodium, helping to maintain healthy blood pressure levels.
Calcium is a well-known mineral needed by your bones. A Calcium magnesium balance is crucial. Too much calcium without enough magnesium can lead to muscle spasms, and additionally, to heart concerns. Some early signs of magnesium deficiency can also include a loss of appetite, headache, fatigue, and an overall feeling of weakness.
Vitamin D is one of the most common vitamins in day to day health, but many Americans still remain deficient. Researchers estimate that 50 percent of the general population is at risk of vitamin D deficiency and insufficiency, and this percentage rises in higher-risk populations such as the elderly. It has been estimated that as many as 95% of senior certain may be deficient in vitamin D, due to factors like spending time indoors. For example, an underlying factor for seniors’ vitamin D deficiency can be that people over the age of 70 produces around 30% less vitamin D than a younger person with the same amount of skin exposure.
Signs that you may be deficient in Vitamin D can be weight gain, aches due to bones and joints, low moods, sweating and even gut discomfort. While you can receive plenty of vitamin D from sun exposure, that method comes with its own concerns as well. Luckily supplementation of vitamin D can allow you to receive the necessary amount you need. Some formulas will even combine the valuable trace minerals you need like magnesium and even calcium in one formula.
Regardless of any demographics, age, race, gender, or even weight, nutrients are a constant necessity for healthy living. Lack of nutrients can lead to certain symptoms which in turn can lead to other more serious health concerns when it comes to areas like the heart, blood pressure, blood sugar, weight management and more. Make sure you assess your daily health by checking to see if you have any symptoms that could mean a nutrients deficiency! Learn more and make the right choices to live healthy today!