3. Vitamin B12
The prevalence of vitamin B12 deficiency varies greatly, depending on which source you’re reading. The NIH lists prevalence as being between 1.5% and 15% of the American population. A 2017 study of U.S. and U.K. residents landed on 6% for people under the age of 60, and 20% for those over the age of 60.
Vitamin B12 is an important nutrient that “helps keep the body’s nerve and blood cells healthy and helps make DNA, the genetic material in all cells. Vitamin B12 also helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak.” In order for the body to absorb it properly, it must first be separated from food protein via hydrochloric acid in the stomach, and must eventually bind to intrinsic factor (secreted by the stomach) in order to be absorbed in the GI tract. There are a variety of things that can interfere with optimal absorption of vitamin B12, and our ability to properly absorb B12 decreases as we age.
A vitamin B12 deficiency can manifest in many different ways, including:
- Fatigue
- Physical weakness
- Constipation
- Weight loss
- Megaloblastic anemia
- Tingling hands or feet
- Trouble with balance
There are many ways to get vitamin B12 as part of a balanced diet. Vitamin B12 is naturally found in animal products, including:
- Fish
- Red meat
- Poultry
- Eggs
- Milk
- Cheese
- Other milk or dairy products
However, vitamin B12 is generally not present in plant foods, and therefore vegans must supplement their diet with vitamin B12.
4. Vitamin C
Vitamin C is a nutrient that acts as an antioxidant inside the body to protect against potential damage from free radicals, in addition to performing other essential functions, such as assisting in collagen production, helping the body absorb iron, and supporting the immune system. The percentage of people in America who have a vitamin C deficiency may be about 7% and research shows that it is increasing because people aren’t eating enough fresh fruits and vegetables.
Severe vitamin C deficiency is called scurvy and is characterized by the following symptoms:
- Gum inflammation (which can include swelling or bleeding)
- Fatigue
- Red or purple spots on the skin
- Joint pain
- Slow wound healing
- Corkscrew hairs
- Depression
There are many ways to get vitamin C from foods, such as:
- Bell peppers
- Potatoes
- Tomatoes
- Berries
- Kiwi
- Citrus fruits
- Pineapple
- Leafy greens
- Broccoli
- Brussels sprouts