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Unless you eat a perfectly balanced diet and follow it religiously, chances are you might be deficient in some form of vitamin or mineral. Here, functional health doctor Mark Hyman shares some of the common vitamin deficiencies to be aware of now, and the foods you should eat to help ensure you stay as robust as possible.
Vitamin C
“Involved in collagen synthesis, antioxidant protection, and immune function, vitamin C enhances iron absorption and supports mitochondrial function,” explains Dr Hyman. He recommends getting up to 1,000mg per day with the help of foods like oranges, lemons, berries, peppers, and broccoli.
Vitamin D
It’s quite hard not to be vitamin D deficient, especially between September and April, when sunlight is famously hard to come by. Ensuring we have healthy levels is important because vitamin D “facilitates calcium absorption, bone growth and immune function”, plus, studies have also linked a deficiency to seasonal affective disorder and depression. The best way to ensure you’re not vitamin D deficient is to get enough sunlight—fatty fish, fortified dairy, mushrooms, and eggs all contain it too, although it’s tricky to get enough via your diet. Subsequently, supplementing is key, the NHS recommends taking 600IU a day, but most experts recommend much more than this. Dr Hyman advises taking 5,000IU per day.
Vitamin B12
Those who don’t eat meat are prone to vitamin B12 deficiency. B12 is important for nerve tissue health, brain function, and red blood cell production. “It also supports DNA synthesis and helps prevent anemia,” explains Dr Hyman. “Great sources include fish, meat, poultry, dairy products, and eggs,” he says, recommending 1,000mcg of methylcobalamin (the active form of B12, which can be supplemented) per day.
Vitamin B9
Leafy green vegetables, legumes, asparagus, beetroots, oranges, and other citrus fruits are all packed with vitamin B9, which is better known as folate. The key for DNA synthesis and repair, cell division, and red blood cell formation, it plays an important role in healthy brain function and mental wellbeing. Make sure you’re getting 400mcg a day.
Vitamin B3
“Vitamin B3, otherwise known as niacin, plays a part in DNA repair, stress responses, and metabolic processes,” explains Dr Hyman. “It helps convert nutrients into energy and aids in cholesterol management.” It’s also great for supporting our nervous system function and helping us feel energized and well, which is why you should ensure you’re eating plenty of poultry, fish, lean meats, peanuts, and whole grains.