💊 Important Vitamins & Minerals

By: Alberto Soto

Why They’re Crucial, What Deficiency Looks Like, and How We Become Deficient

☀️ 1. Vitamin D — The Sunshine Vitamin

Why it matters:

Bone Health 🦴: Helps absorb calcium → stronger bones & teeth
Immunity 🛡️: Boosts your immune system
Mood Support 😊: Linked to lower depression & better mental health
Muscle & Heart Health ❤️💪

Why you’re low:

Not enough sun (especially in winter)
Darker skin tones = less D production
Age reduces skin’s ability to make D
Limited food sources (mainly fatty fish & fortified foods)

💉 2. Vitamin B12 (Cobalamin)

Why it matters:

Red Blood Cells ❤️: Prevents anemia
Nerve Protection 🧠: Supports brain & nervous system
DNA Creation 🧬
Energy Boost ⚡

Why you’re low:

Vegetarian/Vegan? B12 is mostly in animal products
Gut conditions (Crohn’s, celiac)
Certain meds (like Metformin or PPIs)

🔋 3. Magnesium — The Multi-Tasking Mineral

Why it matters:

Muscles & Nerves ⚡
Energy Production 🔥 (makes ATP)
Sleep & Stress Regulation 💤😌
Bone, Heart, and Blood Sugar Health 🦴❤️🍫

Why you’re low:

Soil depletion = less magnesium in foods
Processed diets
Stress (yep, it depletes magnesium!)
Certain meds & health issues

🩸 4. Iron — The Oxygen Carrier

Why it matters:

Delivers oxygen to your body 🫁➡️🧠
Supports energy and immunity
Helps with focus & cognition 🧠✨

Why you’re low:

Heavy periods or blood loss
Not eating iron-rich foods (meat, spinach, lentils)
Gut absorption issues
Higher needs (pregnancy, growth)

🧠 5. Iodine — The Thyroid’s BFF

Why it matters:

Makes thyroid hormones = controls metabolism
Crucial for baby brain development 🧠👶

Why you’re low:

Avoiding iodized salt
Low-iodine diet (especially vegan or plant-based)
Soil with low iodine content

🚨 General Signs of Deficiency:

⚠️ Feeling “off”? Watch for:

Fatigue & low energy
Muscle cramps or weakness
Brain fog, mood swings, or irritability
Weak nails or hair loss
Getting sick often

🩺 Reminder: If you suspect a deficiency, don’t guess. A blood test + expert advice = best move. 💯