Spring is that time of the year when many of us feel inexplicable fatigue so we reach for vitamins & minerals to overcome this period. But how can we detect specific mineral or vitamin deficiency? Trusted symptoms of vitamin C deficiency include weariness, apathy, pale skin, frequent headaches, muscle pain, nervousness and chronic fatigue. Smokers are particularly sensitive to this problem as well as people who consume too much coffee.
Furthermore, if you experience muscle spasms, this could indicate potassium and magnesium deficiency. Sleeping problems are related to magnesium deficiency but to zinc deficiency and low amino acid concentrations too. Chronic fatigue and a total lack of energy are usually a sign of iron deficiency.
Vitamins and minerals we take in our body operate on the principle of synergism and antagonism, for e.g. vitamin C should always be taken in conjunction with bioflavonids, given that their interaction is synergic. Vitamin E should always be taken with selenium, while calcium-to-magnesium- ratio should always be 2:1.
Magnesium prevents calcium deposition in the urinary tract and these two minerals should be taken together. Also, vitamin D is essential for full absorption of calcium, so enjoy the sunshine, of course in reasonable doses at reasonable hours. Another precious nutrient for our body refers to omega 3-fatty acids, but these supplements should be taken exclusively in combination with gamma linolenic acid (omega- 6 fatty acid) because omega-3 fatty acids taken in excess may have unwanted consequences such as blood dilution.
If you suffer from iron deficiency (anemia), it’s better you take it with vitamin C, folic acid and vitamin B12 for total absorption.
Another thing you should particularly be careful about when B complex vitamins are in question is that, for optimal results, they should all be taken together.
These are just the basic guidelines for supplements but you need to remember, vitamin and mineral supplements are to be taken only when you find out for sure that you lack certain vitamin(s) and/or mineral(s). The best thing you can do for yourself is to consult a professional, a physician or nutritionist, someone who can help you make the right choice especially considering there are countless products available and of course, it’s important you get only what’s best for you.
Translation: G. Dujmović