If you were a car (a Jaguar of course– right;), would your gas tank be empty or would your check engine light be on? Or even worse, would your dash be a light show? What would your body be trying to tell you? Here are the 5 most common nutrient deficiencies I see in my clients. Chances are, they affect you too…
1. Magnesium (mineral)
Tell-tale signs of deficiency: leg cramps, muscle twitches, anxiety, insomnia, and constipation
Why you need it: magnesium is needed as an important cofactor for over 300 enzyme reactions in the body. Not only is magnesium lacking in our diet today (due to soil depletion and processed foods), but your body also wastes magnesium under stress. Unless you live a stress-free life, you could use some more.
How to get enough: dark chocolate, cacao, fresh fruits, unprocessed grains, Epsom salt baths, and my personal favorite: magnesium oil
2. Glycine (amino acid)
Tell-tale signs of deficiency: poor detoxification, excess weight, PMS, fatigue, low thyroid, blood sugar issues, gut issues, and constipation
Why you need it: glycine is an amino acid (protein) needed to neutralize detoxification reactions in the liver. When your diet is full of toxins and not enough nutrient dense food, your body needs more glycine to help the body “take out the trash”.
How to get enough: bone broth, gelatin/collagen hydrolysate (be sure to read about the proper usage and dosing), and fish
3. Vitamin A (fat soluble vitamin, retinol- animal source)
Tell-tale signs of deficiency: cavities, red bumps on the back of the arms, PMS, low energy, and thyroid issues
Why you need it: vitamin A is required for a healthy immune system, vision, reproduction/hormone synthesis, production of T3 (thyroid hormone) and cellular communication to name a few!
How to get enough: butter, eggs, whole milk, cream, liver
4. K2 (fat soluble vitamin)
Tell-tale signs of deficiency: crooked teeth, cavities, osteoporosis, cancer, and kidney stones
Why you need it: K2 is needed for a healthy heart, strong bones, and brain by telling your body where to put calcium! Without it, your body can deposit calcium to undesirable places (like the arteries and soft tissues instead of the teeth and bones. Yikes!)
How to get enough: egg yolks, aged cheeses, natto, liver, butter, and high vitamin butter oil
5. Vitamin D (fat soluble vitamin)
Tell-tale signs of deficiency: you live where the sun don’t shine, digestive/gut issues, depression, depressed immune system
Why you need it: Vitamin D is needed to absorb calcium in your gut, bone growth/remodeling, as well as important for immune function and cell growth.
How to get enough: spend more time outside in the sun, take a vacation to a sunny destination, vitamin D sun lamp, salmon roe, eggs, milk, cheese, butter, and mushrooms
You might notice I don’t recommend meeting nutrient deficiencies with supplements most of the time, but instead with real food. That’s because, for a large portion of the time, supplements don’t work very well, and can actually be counterproductive (read why).
Do you have any nutrient deficiencies? Please share in the comments!
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