https://www.thehealthy.com/nutrition/symptoms-nutrient-deficiency/
To help autoimmune diseases, go dairy, sugar and gluten free and take (a multivitamin, vitamins D, B12, and folate, fish oil, anti-inflammatory evening primrose oil, an anti-fungal, a probiotic, and a mercury chelating agent).
How to help your inflammation with Vitamins and supplements if you are on the Autism spectrum per Dr. Berg:
Take Antioxidants like Glutathione, A, B, D, Zinc, Selenium, Magnesium, Omega 3.
For degenerative brain conditions, take B12, Methylcobalamin version of B12, and Methylfolate NOT folic acid. (Look for Methylene blue), add it to water, add electrolytes and sip with a straw.
Amino Acids
Carnivore Diet helps reduce allergic type reactions and inflammation.
Meats, Eggs, Seafood, Shellfish, Organ meats like Liver, or Grassfed Liver pills which has CoQ10
Microgreens (sprouts grown in soil).
NAC helps build up glutathione
Selenium
Cod Liver Oil (has EPA, DHA, Omega 3).
D3 supplement 10,000 iu per day
1. Omega-3 fatty acids. Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements. These supplements may help fight several types of inflammation, including vascular inflammation.
Vitamin D Deficiency Related Diseases & Conditions
Researchers are still working to fully understand how vitamin D works within our body and how it affects our overall health, but it is believed to be a link between vitamin D deficiency to quite a number of ailments:
1.
#Osteoporosis – An adequate amounts of calcium and vitamin D are important for maintaining bone density and strength. A lack of vitamin D causes calcium-depleted bone, which further weakens the bones and increases the risk of fractures.
2.
#Asthma – Vitamin D deficiency is linked to lower lung functions and worse asthma control, especially in children. Vitamin D may improve asthma control by blocking inflammation-causing proteins in the lung, as well as increasing production of another protein which has anti-inflammatory effects. Read the article about natural treatments for asthma, which vitamin D is one of them.
3.
#Heart health – Vitamin D deficiency may be linked to a higher risk of high blood pressure (hypertension) as well as increased risk of death from cardiovascular disease.
4.
#Inflammation – It has been found that vitamin D deficiency is associated with inflammation, a negative response of the immune system. Vitamin D deficiency has been linked to a number of inflammatory diseases, including rheumatoid arthritis, lupus, inflammatory bowel disease (IBD) and type 1 diabetes.
5.
#Cholesterol – Vitamin D regulates cholesterol levels in the blood: it has been shown that without adequate sun exposure, vitamin D precursors turn to cholesterol instead of vitamin D.
6.
#Allergies – Studies show that children who had lower levels of vitamin D are more likely to have multiple food allergies.
7.
#Influenza – Some studies showed a link between lack of vitamin D and common respiratory infections, and indicate that people with the lowest vitamin D levels report having significantly more cases of cold and flu than those with higher levels.
8.
#Depression – Vitamin D deficiency is linked to depression: receptors for vitamin D are present on many areas of the brain and are involved in numerous brain processes, making it likely that this vitamin might be associated with depression and that vitamin D supplements might play an important role in treating depression.
9. Type-2
#Diabetes – Studies have demonstrated correlations between low vitamin D levels and the development of type 2 diabetes. Different studies provide evidence that vitamin D may contribute to glucose tolerance through its effects on insulin secretion and insulin sensitivity.
10.
#Oral #health – Several recent reports demonstrate a significant association between periodontal health and the intake of vitamin D. Also elderly patients with low vitamin D levels have a higher rate of tooth loss than those with high vitamin D levels.
11.
#Rheumatoid #arthritis – Low vitamin D may play a role in developing rheumatoid arthritis. Studies have found that women who get more vitamin D seem less likely to get rheumatoid arthritis. Also among people who already have rheumatoid arthritis, those with low vitamin D levels tend to have more active symptoms.
12.
#Cancer – Vitamin D deficiency may be linked to cancer: a certain study indicated that more than 75% of people with a variety of cancers have low levels of vitamin D, and the lowest levels are associated with more advanced cancers. However additional research is required to determine whether higher vitamin D levels are related to lower cancer incidence or death rates.
https://www.healthline.com/nutritio...cequahl21&utm_term=interest-segment#b-complex
https://www.businessinsider.com/guides/health/treatments/vitamins-for-eye-health
https://knowridge.com/2021/01/these-2-vitamins-may-reduce-your-risk-for-parkinsons-disease/
For skin restoration, take the following combination of vitamins: A, B, Collagen, Hylauronic Acid, Saw Palmetto & Amino Acid complex.
For acid reflux:
Try a high quality probiotic with Bifidabacteria. And try a good B Complex and B12 vitamin and below, I like Solgar and Seeking Health brands:
Tryptophan or 5-HT, or high protein diets → promotes melatonin
L-Methionine
Betaine HCl (yes, the acid) - good alternative is apple cider vinegar
Vitamins B2, B6, B9, and B12
I try to have a stew or soup with Barley and Mushrooms every week, they have Beta Glucans and are very protective against flus, etc. Walnuts are protective for your heart, I eat a handful every day. Cucumbers sliced with balsamic vinegar. I use supplements based on if I feel like I need them. Oregano oil is very good. Garlic. Sometimes lemon water. Parsley or Cilantro, and Coconut oil for dental health and thyroid. I avoid a lot of dark greens due to thyroid issues. Dandelion tea, Milk thistle, Reishi Mushrooms, and a ton of supplements for blood sugar like lions mane, astaxanthin, lutein, bilberry, quercetin for eye health. B vitamins help me and arteminisin. I have LPR and every night I have to have digestive enzymes so I can breath, or my sinuses get plugged up with aspirated acid.
Vitamin D Benefits
The benefits of getting enough vitamin D include:
Maintaining your calcium balance
Helps your cells to differentiate between themselves
Boosts your immunity
Has a role in insulin secretion
Regulates your blood pressure
Prevents diseases and other health problems
Prevents general tiredness
Prevents aches and pains
By Dr. Mercola
If you eat a balanced, whole-food diet like the one described in my nutrition plan, you’re probably giving your body more-than-adequate amounts of the vitamins and minerals it needs to function.
If not (and this applies to the majority of the U.S. population), there’s a good chance your body is lacking in important nutrients. Even if you do eat well, other factors – such as your age and certain health conditions (digestive issues and others) – can impact your body’s ability to absorb the nutrients in your food.
Meanwhile, soil quality, storage time, and processing can significantly influence the levels of certain nutrients in your food, such that even healthy produce may not be as nutrient-rich as you may think.
Nutrient deficiencies can be sneaky, too. Unless you are seriously deficient for some time, you may notice no symptoms at all, leading you to believe (falsely) that your body is getting all the nutrition you need.
More often, however, such deficiencies do cause symptoms, which can range from minor to severe. Unless you know what to look for, however, you’re likely to mistake the signs for something else…
5 Signs Your Body May Be Nutrient Deficient
If you’ve noticed a mysterious health symptom that has no apparent cause, it’s worth considering whether a nutrient deficiency may be to blame. Q for Equinox recently shared 5 examples to watch for. As Dr. Susan Blum, founder of the Blum Center for Health, said:1
“You may not get a disease but you can end up with impaired functioning, because vitamins are co-factors for all the bio-chemical reactions in the body. We need them in order to function properly.”
1. Cracks at the Corners of Your Mouth
This can be a sign of iron, zinc, and B-vitamin (niacin, riboflavin, and B12) deficiency, or that you’re not getting enough protein. Good dietary sources of these nutrients include organic free-range poultry and eggs, wild-caught Alaskan salmon, oysters, and clams (if you can be sure they are harvested from non-polluted waters), Swiss chard, and tahini.
Because iron absorption is enhanced by vitamin C, be sure your diet also includes plenty of vitamin C-rich veggies like broccoli, red bell peppers, kale, and cauliflower.
2. Hair Loss and a Red, Scaly Rash (Especially on Your Face)
This can be a sign of biotin (vitamin B7) deficiency. Your body needs biotin for metabolizing fats, carbohydrates, and amino acids, but it’s most well-known for its role in strengthening your hair and nails. Egg yolks from organic, free-range eggs are one of the best sources of biotin.
The best way to consume eggs, provided they come from a high-quality source, is to not cook them at all, which is why my advanced nutrition plan recommends eating your eggs raw.
However, beware of consuming raw egg whites without the yolks as raw egg whites contain avidin, which can bind to biotin and potentially lead to a deficiency.
If you cook the egg white, the avidin is not an issue. Likewise, if you consume the whole raw egg (both yolk and egg white) there is more than enough biotin in the yolk to compensate for the avidin binding. Wild-caught Alaskan salmon, avocados, mushrooms, cauliflower, nuts, raspberries, and bananas also contain biotin.
3. Red or White Acne-Like Bumps (on Your Cheeks, Arms, Thighs, and Buttocks)
This can be a sign of deficiency in essential fatty acids like omega-3s, as well as vitamin A or vitamin D deficiency. Increase your intake of omega-3 fats by eating more sardines and anchovies (or wild-caught Alaskan salmon) or taking a krill oil supplement.
You can find vitamin A in foods like leafy green vegetables, carrots, sweet potatoes, and red bell peppers, while vitamin D is best obtained through safe sun exposure or use of a high-quality tanning bed.
4. Tingling, Prickling, and Numbness in Your Hands and Feet
This can also be a sign of B-vitamin deficiency (particularly folate, B6, and B12). The symptom is related to the deficiency’s effect on the peripheral nerves and may be combined with anxiety, depression, anemia, fatigue, and hormone imbalances.
Some good sources of B vitamins include spinach, asparagus, beets, organic free-range eggs and poultry, and grass-fed beef.
5. Muscle Cramps (in Your Toes, Calves, Backs of Legs, and Arches of Feet)
Muscle cramps may be a sign of deficiencies in magnesium, calcium, and potassium, especially if it happens frequently. Fix this by eating more almonds, hazelnuts, squash, dark leafy greens (kale, spinach, and dandelion), broccoli, Bok choy, and apples.
80 Percent of Americans May Be Deficient in Magnesium
Magnesium deserves special mention because an estimated 80 percent of Americans are deficient in it. Magnesium is a crucially important mineral for optimal health, performing a wide array of biological functions, including but not limited to:
Activating muscles and nerves
Creating energy in your body by activating adenosine triphosphate (ATP)
Helping digest proteins, carbohydrates, and fats
Serving as a building block for RNA and DNA synthesis
Acting as a precursor for neurotransmitters like serotonin
Meanwhile, calcium tends to be a problem when taken in high quantities and can cause more harm than good. It's very important to have a proper balance between these two minerals. If you have too much calcium and not enough magnesium, your muscles will tend to go into spasm, and this has consequences for your heart in particular.
Excessive amounts of calcium without enough magnesium can lead to a heart attack and sudden death. Unfortunately, there's no easily available commercial lab test that will give you a truly accurate reading of the magnesium status in your tissues.
Only 1 percent of magnesium in your body is distributed in your blood, making a simple sample of magnesium from a serum magnesium blood test highly inaccurate.
Some specialty labs do provide an RBC magnesium test, which is reasonably accurate. However, it’s also important to be on the lookout for signs and symptoms of deficiency.
Early signs of magnesium deficiency include loss of appetite, headache, nausea, fatigue, and weakness. An ongoing magnesium deficiency can lead to more serious symptoms, including:
Numbness and tingling Muscle contractions and cramps Seizures
Personality changes Abnormal heart rhythms Coronary spasms
It May Be Difficult to Get Enough Magnesium from Food Alone
Seaweed and green leafy vegetables like spinach and Swiss chard can be excellent sources of magnesium, as are some beans, nuts, and seeds, like pumpkin, sunflower, and sesame seeds. Avocados also contain magnesium.
Juicing your vegetables is also an excellent option to ensure you're getting enough of them in your diet. However, most foods grown today are deficient in magnesium and other minerals. Herbicides like glyphosate also act as chelators, effectively blocking the uptake and utilization of minerals.
As a result, I believe it would be highly unusual for most people to have access to foods that are rich in magnesium, which is why I believe it is prudent to consider a magnesium supplement. This is my personal strategy even though I have access to highly nutrient-dense foods. Besides taking a supplement, another way to improve your magnesium status is to take regular Epsom salt baths or foot baths. Epsom salt is a magnesium sulfate that can be absorbed into your body through your skin. Magnesium oil (from magnesium chloride) can also be used for topical application and absorption. If you opt for a magnesium supplement, be aware that there are several different forms of magnesium, as detailed below:
Magnesium glycinate is a chelated form of magnesium that tends to provide the highest levels of absorption and bioavailability and is typically considered ideal for those who are trying to correct a deficiency Magnesium oxide is a non-chelated type of magnesium, bound to an organic acid or a fatty acid. Contains 60 percent magnesium and has stool softening properties
Magnesium chloride / magnesium lactate contain only 12 percent magnesium, but has better absorption than others, such as magnesium oxide, which contains five times more magnesium Magnesium sulfate / magnesium hydroxide (milk of magnesia) are typically used as a laxative. Be aware that it's easy to overdose on these, so ONLY take as directed
Magnesium carbonate, which has antacid properties, contains 45 percent magnesium Magnesium taurate contains a combination of magnesium and taurine, an amino acid. Together, they tend to provide a calming effect on your body and mind
Magnesium citrate is magnesium with citric acid, which has laxative properties but is one of the higher quality magnesium supplements Magnesium threonate is a newer, emerging type of magnesium supplement that appears promising, primarily due to its superior ability to penetrate the mitochondrial membrane
Omega-3: Another Common Nutrient Deficiency
Remarkably, omega-3 deficiency is believed to be a significant underlying factor in up to 96,000 premature deaths each year! This deficiency was revealed as the sixth biggest killer of Americans, with results showing that low concentrations of the omega-3 fats EPA and DHA were associated with an increased risk of death from all causes and accelerated cognitive decline. Those suffering from depression have also been found to have lower levels of omega-3 in their blood than non-depressed individuals.
Part of the problem is that most Americans eat too many inflammatory omega-6 fats (think vegetables oils) and too few anti-inflammatory omega-3s, setting the stage for the very health problems you seek to avoid, including cardiovascular disease, cancer, depression, Alzheimer's, rheumatoid arthritis, and diabetes, just to name a few. The ideal ratio of omega-3 to omega-6 fats is 1:1, but the typical Western diet is between 1:20 and 1:50. Common signs and symptoms that your omega-3 to omega-6 ratio may be out of balance include:
Dry, flaky skin, alligator skin, or "chicken skin" on backs of arms Dandruff or dry hair Brittle or soft nails Cracked skin on heels or fingertips
Lowered immunity and frequent infections Dry eyes Poor wound healing Frequent urination or excessive thirst
Fatigue Allergies Poor attention span, hyperactivity, or irritability Problems learning
Sardines are one of the most concentrated sources of omega-3 fats, with one serving containing more than 50 percent of your recommended daily value.2 They also contain a wealth of other nutrients, from vitamin B12 and selenium to protein, calcium, and choline, making them one of the best dietary sources of animal-based omega-3s.
If you decide to take omega-3s in supplement form, I believe krill oil is superior to fish oil. The omega-3 in krill is attached to phospholipids that increase its absorption, which means you need less of it, and it won't cause belching or burping like many other fish oil products. Additionally, it contains almost 50 times more astaxanthin, a potent antioxidant, than fish oil. This prevents the highly perishable omega-3 fats from oxidizing before you are able to integrate them into your cellular tissue.
90 Percent of Americans Aren’t Getting Enough Choline
Choline is another nutrient worth noting, as National Health and Nutrition Examination Survey data shows that 90 percent of U.S. children and adults (including pregnant women) are not getting enough.3 Choline is a B vitamin known for its role in brain development. Choline intake during pregnancy "super-charged" the brain activity of animals in utero, indicating that it may boost cognitive function, and improve learning and memory. It may even diminish age-related memory decline and your brain's vulnerability to toxins during childhood, as well as conferring protection later in life.4
In adults, choline helps keep your cell membranes functioning properly, plays a role in nerve communications, prevents the buildup of homocysteine in your blood (elevated levels are linked to heart disease), and reduces chronic inflammation. Animal foods like organic free-range eggs and pastured meat are some of the best sources of choline, so if you're a vegan or vegetarian who does not consume any animal foods, you may be at particular risk of deficiency. The following chart shows some of the best choline sources to help you choose your foods wisely:5
Food Serving Total Choline (mg)
Beef liver, pan fried 3 ounces 355
Wheat germ, toasted 1 cup 172
Organic free-range egg 1 large 126
Grass-fed beef, trim cut, cooked 3 ounces 67
Brussel sprouts, cooked 1 cup 63
Broccoli, cooked 1 cup, chopped 62
Wild-caught salmon 3 ounces 56
Raw milk 8 fl oz. 38
Organic peanut butter, smooth 2 tablespoons 20
Are You Deficient in Vitamin D?
Vitamin D deficiency is prevalent in adults of all ages who always wear sun protection (which blocks vitamin D production) or limit their outdoor activities. 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 and those with darker skin. For instance, it’s estimated that over 95 percent of US senior citizens may be deficient in vitamin D, not only because they tend to spend a lot of time indoors but also because they produce less in response to sun exposure (a person over the age of 70 produces about 30 percent less vitamin D than a younger person with the same sun exposure).6
Signs you may have a vitamin D deficiency include age over 50, having darker skin, obesity, achy bones, feeling blue, head sweating, and gut trouble. When it comes to vitamin D, you don't want to be in the "average" or "normal" range, you want to be in the "optimal" range. The reason for this is that as the years have gone by, researchers have progressively moved that range upward.
At present, based on the evaluation of healthy populations that get plenty of natural sun exposure, the optimal range for general health appears to be somewhere between 50 and 70 ng/ml. As for how to optimize your vitamin D levels, I firmly believe that appropriate sun exposure is the best way. In fact, I personally have not taken a vitamin D supplement for three or four years, yet my levels are in the 70 ng/ml range.
Tips to Supercharge Your Diet with Nutrients
As much as possible, I recommend getting the nutrients your body needs from whole foods. This means minimizing processed foods as much as possible and instead focusing on healthy fats, fresh produce, grass-fed meats and pastured poultry, raw dairy products, organic free-range eggs, nuts and seeds, and, if you’re healthy, moderate amounts of fruit. That being said, there are a few tricks to get copious amounts of nutrients with little effort. You’ll still need to eat a variety of foods to get the wide range of nutrients your body needs, but the tips that follow will give you an excellent start:
Homemade Bone Broth: Bone broth contains high amounts of calcium, magnesium, and other nutrients.
Sprouts: Sprouts can contain up to 100 times more enzymes than raw fruits and vegetables, allowing your body to extract more vitamins, minerals, amino acids, and essential fats from the foods you eat.
Juicing: Juicing not only helps you to consume more nutrient-rich veggies, it also helps you absorb the nutrients they contain. Juicing will help to "pre-digest" the veggies for you, so you will receive most of the nutrition, rather than having it go down the toilet.
Fermented Foods: Fermented foods support the beneficial bacteria in your gut, which helps with mineral absorption and plays a role in producing nutrients such as B vitamins and vitamin K2
What's the best way to lower triglycerides?
Exercise regularly. Aim for at least 30 minutes of physical activity on most or all days of the week. Regular exercise can lower triglycerides and boost "good" cholesterol. Try to incorporate more physical activity into your daily tasks — for example, climb the stairs at work or take a walk during breaks.
Avoid sugar and refined carbohydrates. Simple carbohydrates, such as sugar and foods made with white flour or fructose, can increase triglycerides.
Lose weight. If you have mild to moderate hypertriglyceridemia, focus on cutting calories. Extra calories are converted to triglycerides and stored as fat. Reducing your calories will reduce triglycerides.
Choose healthier fats. Trade saturated fat found in meats for healthier fat found in plants, such as olive and canola oils. Instead of red meat, try fish high in omega-3 fatty acids — such as mackerel or salmon. Avoid trans fats or foods with hydrogenated oils or fats.
Limit how much alcohol you drink. Alcohol is high in calories and sugar and has a particularly potent effect on triglycerides. If you have severe hypertriglyceridemia, avoid drinking any alcohol.
Fish oil. Also known as omega-3 fatty acids, fish oil can help lower your triglycerides. Prescription fish oil preparations, such as Lovaza, contain more-active fatty acids than many nonprescription supplements. Fish oil taken at high levels can interfere with blood clotting, so talk to your doctor before taking any supplements.
Niacin. Niacin, sometimes called nicotinic acid, can lower your triglycerides and low-density lipoprotein (LDL) cholesterol — the "bad" cholesterol. Talk to your doctor before taking over-the-counter niacin because it can interact with other medications and cause significant side effects.
If your doctor prescribes medication to lower your triglycerides, take the medication as prescribed. And remember the significance of the healthy lifestyle changes you've made. Medications can help — but lifestyle matters, too.
