That’s a tricky question without a simple answer. But some vitamins are more commonly deficient than others.
An important thing to keep in mind regarding vitamins and supplements is that the difference between what is “normal” and “optimal” can be quite large.
In Sweden, we have reference values for most nutrients, DRI (daily recommended intake), which are designed to prevent deficiency symptoms. That is, the recommended dose is at a level to avoid an “undernourished” state. But is that the same as optimal levels?
Our nutritional needs are not static (the same all the time) or statistical (the same for everyone) but rather dynamic and individual. Depending on the season, activity level, age, gender, sleep needs, stress tolerance, and more, the body uses different amounts of nutrients. Therefore, our needs vary greatly, both between individuals and throughout a lifetime. So what could the optimal daily intake of a vitamin be for you at this stage in your life? To find out, you need to consult a functional medicine doctor or nutrition therapist. We can also take private blood tests ourselves and consider what we think we might need a little extra of.
Vitamin D
The sunshine vitamin! Vitamin D is produced in our skin when exposed to the sun’s rays. According to many nutrition experts and researchers, vitamin D is the most important single vitamin we can optimize in our bodies. It has a long list of strengthening and protective functions in the body. Vitamin D is especially important during the winter months. PS: It’s good to supplement vitamin D with magnesium and vitamin K2.
Early deficiency symptoms can include leg pain, burning sensation in the mouth and throat, nervousness, diarrhea, difficulty falling asleep, autumn and winter depression, brittle bones, arthritis, osteoporosis, cavities, muscle spasms, and muscle weakness.
Optimal daily intake: 1,000 – 2,500 IU.
Vitamin C
Vitamin C is one of our most important antioxidants involved in immune system function, collagen formation, and psychological function. Vitamin C counteracts aging, detoxifies, oxygenates blood vessels, protects healthy cells, protects the skin, supports the body in handling physical and mental stress, aids wound healing, and much more.
Early deficiency symptoms can include bleeding or sensitive oral mucous membranes and gums, recurring colds, high cholesterol, poor iron absorption, cavities, nosebleeds, hair loss, premature aging, fatigue, irritability, joint and muscle pain, easy bruising, and male infertility.
Optimal daily intake: 2,000 mg. But significantly higher doses can be taken as needed, in cases of deficiency and illness.
Examples:
- Iron deficiency / Anemia 300 – 1000 mg.
- Allergies and other respiratory diseases 2000 mg and up.
- Cold and flu 5000 mg and up.
- Bleeding gums 2000 – 5000 mg.
- During radiation therapy 2000 – 10000 mg.
- During stress 2000 – 10000 mg.
Vitamin E
Vitamin E is one of our most important defenses against free radicals. Vitamin E helps prevent blood clots, toxicity, angina, leg cramps, and much more. When you exercise a lot, experience a lot of stress, smoke, are pregnant, are in menopause, or are over 50 years old, the need increases.
It can be difficult to get high levels of vitamin E from diet alone, as it would require eating over a kilo of olive oil or more than half a kilo of almonds to reach 200 IU per day.
Long-term deficiency can lead to peripheral neuropathies and increase risk factors for developing heart disease, vascular disease, and cancer.
Optimal daily intake: 150-300 mg. (268 mg equals 400 IU)
Vitamin B-12
A very important vitamin for, among other things, energy metabolism and the nervous system.
Early deficiency symptoms can include fatigue, tingling, numbness in the legs, memory loss, cognitive dysfunction, numbness, coordination problems, poor memory, and dementia.
It can take five years before symptoms indicating B12 deficiency appear after the body’s stores are depleted. Over 60 years of age, it is often recommended to take B-12 for life.
Optimal daily intake: 25-100 µg. For extra needs and illnesses, up to 2000 µg can be used.
Folate (Vitamin B-9)
Also called folic acid or vitamin B-9, it plays an important role in cell renewal in the body’s tissues, the formation of blood cells and hemoglobin. It is also necessary for the body’s healing processes.
Folate deficiency is considered the most common vitamin deficiency in the West, especially among the elderly. Early deficiency symptoms can include sore lips, mouth sores, stomach ulcers, digestive problems and various forms of diarrhea, edema, gray-brown discoloration of the skin, hair loss, graying hair, headaches, and memory difficulties. Severe folate deficiency can also lead to birth defects, which is why it is almost always recommended during pregnancy.
Optimal daily intake: 400-800 µg.
Vitamin B6
The European Food Safety Authority, EFSA, has established a connection between vitamin B6 and
- protein and glycogen metabolism.
- a normally functioning nervous system.
- the formation of red blood cells.
- the maintenance of a normal immune system.
- the regulation of hormonal activity.
Early deficiency symptoms can include loss of appetite, weight loss, weakness, nervousness, insomnia, eczema, hair loss, and much more. Many women with PMS symptoms find relief with B6. The best option for PMS is a B-complex.
Optimal daily intake: 10-100 mg.
If you don’t need extra amounts of a specific B vitamin, a high-quality B-complex with all B vitamins may be the best choice as it creates a good balance in the body. You can also choose a multivitamin as a base that contains all B vitamins.
Remember, the most important thing first is a colorful diet!
