- How to recognize a vitamin deficiency & prevent it.
- When is a vitamin deficiency present?
- Vitamin deficiency - these are the causes
- What are the symptoms of vitamin deficiency?
- How to prevent vitamin deficiency
- How to make up for vitamin deficiencies
How to recognize a vitamin deficiency & prevent it
A balanced diet with fruits and vegetables is part of a healthy and fit lifestyle. This is because these foods are particularly high in vitamins, which are involved in almost every vital process in the body. Although we eat healthier, vitamin deficiencies can occur under certain circumstances at any age. The causes and also the consequences of a vitamin deficiency can vary greatly. Therefore, it is important to quickly recognize and compensate for a vitamin deficiency.
In our guide, we explain how a vitamin deficiency can develop, what causes and symptoms are possible and how you can already prevent a deficiency.
When is a vitamin deficiency present?
We speak of a vitamin deficiency when the body is not sufficiently supplied with one or more vitamins . This results in a deficiency, which can be detected by certain symptoms or by falling below threshold values, e.g. in the blood.
Vitamins are organic compounds and belong to the micronutrients. These are vital essential nutrients that your body cannot produce itself and must therefore take in through food. An exception is vitamin D, which is largely absorbed through the skin. In humans, 13 vitamins are currently known to be required by the body. As essential nutrients, vitamins are involved in many processes in thebody, for example in the metabolism of proteins, carbohydrates and fats and in the formation of enzymes, hormones and blood cells. They also influence the immune system. Vitamins can be divided into water-soluble and fat-soluble groups. Fat-soluble vitamins can be stored by the body, e.g. in the liver, so they do not necessarily have to be ingested daily. Water-soluble vitamins, on the other hand, can hardly or not at all be stored and must be supplied to the body daily through food.
In order to prevent deficiency symptoms due to a lack of vitamins, the D-A-CH reference values exist for various groups of people, which show the amount of vitamins that should be supplied daily. However, falling below these reference values does not automatically mean that you are suffering from vitamin deficiency (hypovitaminosis). Primarily, it means that there is a greater chance that you are not meeting your recommended intake of vitamins.[¹]
What is the most common vitamin deficiency?
In Germany, people do not reach the recommended daily amount, especially for vitamin D and folic acid . Many people also take in too little vitamin E and vitamin B12, as well as the trace elements iron, calcium and iodine . Thus,vitamin deficiencies may occur more frequently with these vitamins.
This is the conclusion of the "National Consumption Study II" conducted by the Max Rubner Federal Research Institute and the Federal Ministry of Food, Agriculture and Consumer Protection. The study looked at the diets of almost 20,000 German-speaking people.[²] Within the study it also becomes clear that the undersupply of vitamins differs between women and men. The more important vitamins for women and the vitamins for men are therefore different. Especially for women, certain vitamins and minerals such as iron and folic acid are very important. In general, hypovitaminosis, or vitamin deficiency, is rare in healthy individuals with a balanced diet in Western countries. However, the study shows that certain vitamins are not taken in enough. Under certain circumstances, a vitamin deficiency can then occur.
Vitamin deficiency - these are the causes
A vitamin deficiency occurs when the need for vitamins is not met in the long term. The causes of a vitamin def iciency can be very different. One reason can be a poor diet. But even if you eat a healthy and balanced diet, a vitamin deficiency can occur, for example, due to an illness.
The most common causes for a vitamin deficiency are the following:
A wrong or one-sided diet can lead to the fact that you donot cover the vitamin need of your body sufficiently. Due to the extensive supply of food, deficiencies due to a lack of vitamins occur rather rarely in Western countries. However, certain long-term diets, excessive consumption of fast food or eating disorders can also cause vitamin deficiencies.
Increased alcohol consumption can also be a cause of vitamin deficiency. This is because alcohol can cause the liver to malfunction, preventing certain vitamins from being metabolized properly.
With a vegan diet, you consciously avoid animal foods such as meat, fish or milk. By avoiding this group of foods, the intake of some vitamins and other nutrients through food may not besufficient. Vitamin B12 in particular may be deficient. This is because this vitamin is found almost exclusively in animal foods. The same applies to vegetarians. However, both groups do not necessarily have to worry about a vitamin deficiency, because there are specially developed dietary supplements that can specifically prevent a deficiency. Innovative sprays also ensure optimal absorption of vitamin B12 via the oral mucosa.
Various diseases such as diabetes and cancer, disorders and complaints of the liver or kidneys or certain intolerances can also lead to a deficiency of vitamins . Reasons for a deficiency in these diseases can be various disorders, through which the vitamins are no longer properly metabolized. Often, an undersupply also results from the therapies used to treat diseases, such as dialysis or certain medications.
Diseases in the intestine can also affect the vitamin supply. Many vitamins are absorbed by the body in the intestine. If this process is disturbed, a vitamin deficiency can follow.
Increased vitamin requirements
In some phases of life or under certain life circumstances, the need for vitamins is higher. If the intake of the required vitamins is not also adjusted during these phases, an undersupply and thus a vitamin deficiency may result. Life phases in which the vitamin requirement is increased include growth phases of children and adolescents or pregnancy and lactation. The need can also be increased in older people with a reduced basal metabolic rate and little physical activity. Under certain life circumstances, such as prolonged physical or emotional stress, smoking or intensive sports, the need for vitamins is also often higher and must be covered accordingly.
Light deficiency with vitamin D
Since vitamin D is largely absorbed through the skin and not through the diet, the cause of a vitamin deficiency can also be another - namely the lack of light or sun. If the skin absorbs UV-B rays, provitamin D3 - a substance present in human skin cells - is converted into previtamin D3, so that vitamin D is ultimately formed by the body via further metabolic processes. Especially in winter, when people rarely spend time outdoors, vitamin D deficiency can occur more frequently. The amount taken in through food is also not always sufficient to cover the requirement. Vitamin D is found in only a few, primarily animal foods. However, due to its supporting functions, e.g. in maintaining the bones, it is indispensable for the body - just like vitamin K. For this reason, dietary supplements are often used to support these vitamins and prevent deficiencies. Special pump sprays for oral intake simplify the supply of vitamins D and K.
What are the symptoms of vitamin deficiency?
With a lack of vitamins very different symptoms can occur, which do not immediately indicate a vitamin deficiency. Which symptoms are recognizable in case of vitamin deficiency depends mainly on the vitamin which is not sufficiently present. Typical signs of vitamin deficiency can be, for example, the following:
- Lack of concentration
- Depressive moods
- Weakened immune system
The signs of vitamin deficiency are difficult to recognize, especially in the early stages of hypovitaminosis, because the symptoms are very non-specific and can have many causes. Nevertheless, it is important to recognize and correct a vitamin deficiency at an early stage, because depending on the duration and extent of the undersupply, serious consequences can occur.
We will show you which symptoms you can use to recognize a vitamin deficiency and which vitamin your body may be undersupplied with in this case.
- Tiredness and exhaustion
Some days you just don't feel fit and are tired. But if fatigue and lack of concentration occur more frequently or over a longer period of time, this can be a sign of a vitamin deficiency.[³] These symptoms may be mainly due to a deficiency of B vitamins such as vitamin B1, B5 or B12, or vitamin E.
- Problems with skin and hair
If the skin becomes very sensitive and irritated, a deficiency of vitamin C[⁴] or vitamin A may be the cause. Hair loss can also be caused by an undersupply of B vitamins, but a vitamin D deficiency can also cause these symptoms.[⁵]
- Weak immune system
Are you particularly susceptible to illness? Then this may be due to a weakened immune system. This can also be a symptom of a vitamin deficiency. [⁶] In order for your immune system to be strengthened, the body must be sufficiently supplied with all vitamins. Vitamins A, B, C, D and E are especially important for health and a strengthened immune system.
- Inflammation and joint pain
In the case of an advanced vitamin deficiency, symptoms such as discomfort and inflammation can also occur in various parts of the body. These also often do not immediately indicate a deficiency of various vitamins. For example, the deficiency of vitamin D may be responsible for the symptoms.[⁷]
Here's how you can prevent a vitamin deficiency
To prevent the symptoms of a vitamin deficiency from occurring in the first place, you can also prevent a deficiency. The most important thing is a balanced and healthy diet with plenty of fruits and vegetables. This way, your vitamin needs are already extensively covered. Even if you do not reach the full daily requirement in one day, your body has sufficient reserves with a balanced diet.
In order to absorb all essential vitamins, your diet should contain mainly vitamin-rich foods such as fruits and vegetables, but also whole grains, nuts and cereals. Fish, meat and animal products also provide vitamins and other important nutrients and can be integrated into your diet in moderation. If you are vegetarian or vegan, your diet can be balanced without animal foods. You should only keep a closer eye on certain vitamins such as B12 and supplement if necessary. You can get even more vitamins by preparing vegetables in a gentle way. Instead of boiling vegetables, you can steam, simmer or grill them. To prevent vitamin deficiencies caused by nicotine and alcohol, consumption should be kept in moderation.
Do you want to support your body with additional vitamins if you can't meet your daily needs through food? Supplements can help you prevent vitamin deficiencies. With the ESN B12 MHA Complex Spray you caneasily support the supply of vitamin B12. Vitamin B12 keeps you fit, because it contributes to a normal energy metabolism and to the reduction of tiredness and fatigue. Especially with vegan or vegetarian diets, the lime-flavored pump spray is a useful supplement. In winter, many people lack especially vitamin D - here you can prevent a deficiency with the ESN D3+K2 Spray. The pump spray, e.g. in cherry flavor, contains vitamins D and K, which contribute to the maintenance of normal bones. Vitamin D also contributes to the maintenance of normal muscle and immune system function. If you generally have difficulties with a healthy and balanced diet, you can help with our vitamin capsules.
Tips to avoid vitamin deficiency
- Eat a healthy and balanced diet
- Many foods rich in vitamins - especially vegetables
- Whole grain products instead of white flour
- Meat and animal fats only in moderation
- Less fast food, nicotine and alcohol
- Gentle preparation of food
- Short storage time of fresh vegetables to preserve the vitamins
- Plenty of outdoor exercise to meet vitamin D needs
- Refraining from radical diets
Make up for vitamin deficiencies
If you discover symptoms of a vitamin deficiency, it may be a good idea to have them checked out by a doctor. With the help of a blood test, the doctor can find out if and which deficiency is present. If the doctor determines a vitamin def iciency, it can usually be remedied simply by taking the missing vitamins. Even if a deficiency is confirmed, the tips for avoiding a vitamin deficiency will help to make up for it. Depending on the extent of the vitamin deficiency, supplementing vitamins can also help to restore your needs.
If you pay particular attention to a healthy and balanced diet, a vitamin deficiency can be easily prevented in most cases. If, for example, your diet is not so balanced because of your lifestyle, you don't have to worry. You can already supplement necessary vitamins in advance and thus prevent a deficiency.
- Jinsi ya kutambua upungufu wa vitamini na kuizuia. - Ni wakati gani upungufu wa vitamini unapatikana? - Upungufu wa vitamini - hizi ni sababu - Ni nini dalili za upungufu wa vitamini? Jinsi ya kuzuia upungufu wa vitamini - Jinsi ya kukabiliana na upungufu wa vitamini Jinsi ya kutambua upungufu wa vitamini na kuizuia Chakula cha usawa na matunda na mboga ni sehemu ya mtindo wa maisha wenye afya na fit. Hii ni kwa sababu vyakula hivyo vina vitamini nyingi, ambazo zinahusika katika karibu kila mchakato muhimu katika mwili. Ingawa tunakula vyakula vyenye afya, upungufu wa vitamini unaweza kutokea chini ya hali fulani katika umri wowote. Sababu na pia matokeo ya upungufu wa vitamini yanaweza kutofautiana sana. Kwa hiyo, ni muhimu kutambua upesi upungufu wa vitamini na kuzirekebisha. Katika mwongozo wetu, tunaelezea jinsi upungufu wa vitamini unaweza kuendeleza, ni nini sababu na dalili zinazowezekana na jinsi unaweza kuzuia upungufu. Ni wakati gani ambapo upungufu wa vitamini unapatikana? Upungufu wa vitamini ni hali ambayo mwili haupatikani vitamini moja au zaidi. Hii husababisha upungufu, ambao unaweza kugunduliwa na dalili fulani au kwa kuanguka chini ya maadili ya kizingiti, kwa mfano. katika damu. Vitamini ni misombo ya kikaboni na ni ya virutubisho vidogo. Hizi ni virutubisho muhimu ambavyo mwili hauwezi kuzitengeneza na kwa hivyo lazima uingize kupitia chakula. Tofauti na hiyo ni vitamini D, ambayo huingizwa hasa kupitia ngozi. Kwa sasa, kuna vitamini 13 zinazohitajika na mwili wa binadamu. Vitamini ni muhimu kwa ajili ya shughuli nyingi za mwili, kama vile metabolism ya protini, wanga na mafuta, na katika malezi ya enzymes, homoni na chembe za damu. Pia huathiri mfumo wa kinga. Vitamini zinaweza kugawanywa katika vikundi vinavyoweza kuyeyuka katika maji na vinavyoweza kuyeyuka katika mafuta. Vitamini vinavyoweza kuyeyuka katika mafuta vinaweza kuhifadhiwa na mwili, kwa mfano: kwa ini, kwa hiyo haipaswi kula kila siku. Vitamini zinazotoweka katika maji, kwa upande mwingine, haziwezi kuhifadhiwa kwa urahisi au hazifanyi kazi kabisa na lazima ziingizwe katika mwili kila siku kupitia chakula. Ili kuzuia dalili za upungufu kutokana na ukosefu wa vitamini, viwango vya D-A-C-H vinajulikana kwa makundi mbalimbali ya watu, ambayo huonyesha kiasi cha vitamini ambavyo vinapaswa kutolewa kila siku. Hata hivyo, kuanguka chini ya maadili haya ya kumbukumbu haimaanishi moja kwa moja kwamba unaugua upungufu wa vitamini (hypovitaminosis). Hii inamaanisha kuwa kuna uwezekano mkubwa kwamba wewe si kufikia ulaji wako uliopendekezwa wa vitamini. 1 Ni nini kisababishi cha upungufu wa vitamini? Kwa sababu ya hali hii, watu wengi hawapati kiasi cha kila siku kinachopendekezwa, hasa kwa vitamini D na asidi foliki. Pia, watu wengi hupata kiasi kidogo cha vitamini E na B12, pamoja na madini ya chuma, kalsiamu na iodini. Hivyo, upungufu wa vitamini unaweza kutokea mara nyingi zaidi na vitamini hizi. Hii ni matokeo ya utafiti wa matumizi ya kitaifa uliofanywa na Taasisi ya Utafiti ya Max Rubner na Wizara ya Chakula, Kilimo na Ulinzi wa Watumiaji. Utafiti huo ulichunguza chakula cha watu 20,000 wanaozungumza Kijerumani. Katika utafiti pia inakuwa wazi kwamba undersupply ya vitamini inatofautiana kati ya wanawake na wanaume. Kwa hiyo, vitamini muhimu zaidi kwa wanawake na vitamini kwa wanaume ni tofauti. Kwa wanawake, vitamini na madini fulani kama vile chuma na asidi foliki ni muhimu sana. Kwa ujumla, hypovitaminosis, au upungufu wa vitamini, ni nadra kwa watu wenye afya na lishe yenye usawaziko katika nchi za Magharibi. Hata hivyo, utafiti huo unaonyesha kwamba vitamini fulani havitumiki vya kutosha. Chini ya hali fulani, upungufu wa vitamini unaweza kutokea. Upungufu wa vitamini - sababu za upungufu wa vitamini hutokea wakati mahitaji ya vitamini hayajafunikwa kwa muda mrefu. Sababu za upungufu wa vitamini zinaweza kuwa tofauti sana. Sababu moja ya hilo yaweza kuwa lishe mbaya. Hata kama una chakula kizuri na kizuri, unaweza kukosa vitamini kwa sababu ya ugonjwa. Sababu za kawaida za upungufu wa vitamini ni kama ifuatavyo: Chakula kibaya au cha upande mmoja kinaweza kusababisha ukweli kwamba haufungi mahitaji ya vitamini ya mwili wako vya kutosha. Kwa sababu ya ugavi mkubwa wa chakula, upungufu kwa sababu ya ukosefu wa vitamini hutokea mara chache sana katika nchi za Magharibi. Hata hivyo, vyakula fulani vya muda mrefu, kula vyakula vya haraka kupita kiasi, au matatizo ya kula yanaweza pia kusababisha upungufu wa vitamini. Kuongezeka kwa matumizi ya kileo kunaweza pia kusababisha upungufu wa vitamini. Hii ni kwa sababu pombe inaweza kusababisha ini kufanya kazi vibaya, kuzuia vitamini fulani kutoka kuwa metabolized vizuri. Kwa chakula cha mboga mboga, unaepuka kwa ufahamu vyakula vya wanyama kama vile nyama, samaki au maziwa. Kwa kuepuka kundi hili la vyakula, ulaji wa baadhi ya vitamini na virutubisho vingine kupitia chakula huenda usikutosha. Vitamini B12 inaweza kuwa na upungufu. Hii ni kwa sababu vitamini hii hupatikana karibu tu katika vyakula vya wanyama. Jambo hilohilo laweza kusemwa kuhusu walaji mboga. Hata hivyo, si lazima vikundi vyote viwili vya watu kuwa na wasiwasi kuhusu upungufu wa vitamini, kwa sababu kuna virutubisho vya chakula vilivyotengenezwa kwa ajili ya kuzuia upungufu. Vipodozi vya kisasa pia huwezesha kunyonya vyema vitamini B12 kupitia utando wa mdomo. Ugonjwa kama vile kisukari na kansa, matatizo ya ini au figo, au baadhi ya matatizo ya kinga pia yanaweza kusababisha upungufu wa vitamini. Sababu za upungufu katika magonjwa haya zinaweza kuwa matatizo mbalimbali, ambayo vitamini hazifanyi kazi vizuri tena. Mara nyingi, upungufu wa dawa hutokana pia na matibabu yanayotumiwa kutibu magonjwa, kama vile dialysis au dawa fulani. Magonjwa ya matumbo yanaweza pia kuathiri ugavi wa vitamini. Vitamini nyingi huchukuliwa na mwili katika matumbo. Utaratibu huo ukivurugwa, upungufu wa vitamini unaweza kutokea. Mahitaji ya vitamini katika baadhi ya hatua za maisha au chini ya hali fulani za maisha, mahitaji ya vitamini ni ya juu. Ikiwa ulaji wa vitamini zinazohitajika haujabadilishwa pia wakati wa hatua hizi, upatikanaji mdogo na kwa hivyo upungufu wa vitamini unaweza kutokea. Katika hatua za maisha ambapo mahitaji ya vitamini huongezeka ni pamoja na hatua za ukuaji wa watoto na vijana au ujauzito na kunyonyesha. Uhitaji waweza pia kuongezeka kwa watu wazee-wazee walio na kiwango cha chini cha kimetaboliki na shughuli kidogo ya kimwili. Katika hali fulani za maisha, kama vile mkazo wa muda mrefu wa kimwili au kihisia, kuvuta sigara au michezo ya nguvu, mahitaji ya vitamini pia mara nyingi ni ya juu na lazima yafunikwe ipasavyo. Kwa sababu vitamini D hufyonzwa hasa kupitia ngozi na si kupitia chakula, sababu ya upungufu wa vitamini inaweza pia kuwa nyingine - yaani, ukosefu wa mwanga au jua. Kwa mfano, ikiwa ngozi huchukua mionzi ya UV-B, provitamini D3 - dutu inayopatikana katika seli za ngozi ya binadamu - hubadilishwa kuwa previtamini D3, ili vitamini D hatimaye ifanywe na mwili kupitia michakato zaidi ya kimetaboliki. Hasa wakati wa majira ya baridi kali, wakati watu hupoteza muda mwingi nje, upungufu wa vitamini D waweza kutokea mara nyingi zaidi. Kiasi kinachopatikana kupitia chakula pia si cha kutosha sikuzote ili kukidhi mahitaji hayo. Vitamini D hupatikana katika vyakula vichache tu, hasa vyakula vya wanyama. Hata hivyo, kutokana na kazi zake za msaada, kwa mfano Kwa sababu ya umuhimu wake katika kudumisha mifupa, ni muhimu kwa mwili - kama vile vitamini K. Kwa sababu hiyo, virutubisho vya chakula hutumiwa mara nyingi kuunga mkono vitamini hizi na kuzuia upungufu. Vipuli maalum vya pumpu kwa ajili ya ulaji wa mdomo kurahisisha usambazaji wa vitamini D na K. Ni nini dalili za upungufu wa vitamini? Ukosefu wa vitamini unaweza kusababisha dalili tofauti sana, ambazo hazionyeshi upesi upungufu wa vitamini. Dalili za upungufu wa vitamini zinategemea hasa vitamini ambayo haipo vya kutosha. Dalili za kawaida za upungufu wa vitamini zinaweza kuwa, kwa mfano, zifuatazo: - Ukosefu wa umakini - Hali ya kushuka moyo - Mfumo wa kinga dhaifu Dalili za upungufu wa vitamini ni ngumu kutambua, haswa katika hatua za mapema za hypovitaminosis, kwa sababu dalili ni zisizo maalum sana na zinaweza kuwa na sababu nyingi. Hata hivyo, ni muhimu kutambua na kurekebisha upungufu wa vitamini katika hatua ya mapema, kwa sababu kulingana na muda na kiwango cha upungufu wa utoaji, matokeo mabaya yanaweza kutokea. Tutaonyesha dalili ambazo unaweza kutumia kutambua upungufu wa vitamini na vitamini ambavyo mwili wako unaweza kuwa na upungufu katika kesi hii. - Uchovu na uchovu Siku fulani hujisikia kuwa na afya nzuri na una uchovu. Lakini ikiwa uchovu na ukosefu wa kukaza fikira hutokea mara nyingi zaidi au kwa muda mrefu, hii inaweza kuwa ishara ya upungufu wa vitamini. Matatizo haya yanaweza kuwa hasa kutokana na upungufu wa vitamini B1, B5 au B12 au vitamini E. Matatizo na ngozi na nywele: Ikiwa ngozi inakuwa nyeti sana na kuchochea, upungufu wa vitamini C au vitamini A inaweza kuwa sababu. Kupoteza nywele kunaweza pia kusababishwa na upungufu wa vitamini B, lakini upungufu wa vitamini D unaweza pia kusababisha dalili hizi. [5] Mfumo wa kinga dhaifu Je, wewe ni mgonjwa hasa? Kisha huenda hilo likawa kwa sababu ya mfumo wa kinga kuwa dhaifu. Hilo laweza pia kuwa dalili ya upungufu wa vitamini. Ili mfumo wako wa kinga uwe na nguvu, mwili lazima uwe na vitamini vya kutosha. Vitamini A, B, C, D na E ni muhimu hasa kwa afya na mfumo wa kinga imara. - Uvimbe na maumivu ya viungo Katika kesi ya upungufu wa vitamini wa hali ya juu, dalili kama vile usumbufu na uvimbe pia zinaweza kutokea katika sehemu mbalimbali za mwili. Pia mara nyingi hazionyeshi mara moja upungufu wa vitamini mbalimbali. Kwa mfano, upungufu wa vitamini D waweza kusababisha dalili hizo. Kama unajua, kuna njia kadhaa za kuzuia upungufu wa vitamini A. Ili kuzuia dalili za upungufu wa vitamini A kutokea, unaweza pia kuzuia upungufu wa vitamini B. Jambo la maana zaidi ni kula vyakula vyenye usawaziko na vyenye afya vyenye matunda na mboga nyingi. Kwa njia hiyo, mahitaji yako ya vitamini yamekamilika. Hata kama huwezi kufikia mahitaji kamili ya kila siku katika siku moja, mwili wako una akiba ya kutosha na lishe yenye usawa. Ili kupata vitamini muhimu, chakula chako kinapaswa kuwa na vyakula vyenye vitamini nyingi kama matunda na mboga, lakini pia nafaka nzima, karanga na nafaka. Samaki, nyama na bidhaa za wanyama pia hutoa vitamini na virutubisho vingine muhimu na vinaweza kuingizwa katika mlo wako kwa kiasi. Ikiwa wewe ni mboga au mboga mboga, chakula chako chaweza kuwa na usawaziko bila vyakula vya wanyama. Kwa hivyo, unapaswa kuzingatia vitamini B12 na kuongeza ikiwa inahitajika. Unaweza kupata vitamini zaidi kwa kutayarisha mboga kwa njia ya upole. Badala ya kuoka mboga, unaweza kuzioka kwa mvuke, kuzioka kwa moto mweusi, au kuzioka kwenye gridi. Ili kuzuia upungufu wa vitamini unaosababishwa na nikotini na kileo, ni lazima matumizi ya vitamini hivyo yawe ya kiasi. Je, unataka kuongeza vitamini kwa mwili wako ikiwa huwezi kukidhi mahitaji yako ya kila siku kupitia chakula? Viongezeo vya chakula vinaweza kukusaidia kuzuia upungufu wa vitamini. Kwa kutumia ESN B12 MHA Complex Spray, unaweza kuongeza usambazaji wa vitamini B12 kwa urahisi. Vitamini B12 inakufanya uwe na afya nzuri, kwa sababu inachangia kimetaboliki ya kawaida ya nishati na kupunguza uchovu na uchovu. Hasa kwa vyakula vya mboga au mboga, dawa ya kunyunyizia yenye ladha ya limao ni nyongeza muhimu. Katika majira ya baridi kali, watu wengi wanakosa hasa vitamini D - hapa unaweza kuzuia upungufu na ESN D3 + K2 Spray. Pampu ya Spray Kwa sababu ya ladha ya cherry, vitamini D na K huchangia kudumisha mifupa ya kawaida. Vitamini D pia huchangia kudumisha utendaji wa kawaida wa misuli na mfumo wa kinga. Ikiwa una matatizo ya kula vyakula vyenye afya na vyenye usawa, unaweza kusaidia na vidonge vyetu vya vitamini. "Kila mtu anapaswa kula vyakula vyenye vitamini D, hasa vyakula vyenye vitamini vyenye vitamini vya kutosha, kama vile vyakula vyenye vitamini D, vyakula vyenye vitamini D, vyakula vyenye vitamini D, vyakula vyenye vitamini D, vyakula vyenye vitamini D, vyakula vyenye vitamini D, vyakula vyenye vitamini D, vyakula vyenye vitamini D, vyakula vyenye vitamini D, vyakula vyenye vitamini D, vyakula vyenye vitamini D, vyakula vyenye vitamini D, vyakula vyenye vitamini D.""" Kwa msaada wa uchunguzi wa damu, daktari aweza kujua ikiwa kuna upungufu wowote na ni upungufu gani uliopo. Ikiwa daktari atagundua upungufu wa vitamini, kwa kawaida unaweza kurekebishwa kwa kuchukua vitamini vinavyokosekana. Hata kama upungufu umethibitishwa, vidokezo vya kuepuka upungufu wa vitamini vitasaidia kukamilisha upungufu huo. Kulingana na kiwango cha upungufu wa vitamini, kuongeza vitamini pia kunaweza kusaidia kurudisha mahitaji yako. Ikiwa unazingatia hasa chakula chenye afya na chenye usawaziko, upungufu wa vitamini unaweza kuzuiwa kwa urahisi katika visa vingi. Kwa mfano, ikiwa chakula chako hakipatanishi kwa sababu ya mtindo wako wa maisha, haipaswi kuwa na wasiwasi. Unaweza tayari kuongeza vitamini muhimu mapema na hivyo kuzuia upungufu.