How can we figure out which vitamins we need?
Since it is a tricky question there is no simple answer. But some vitamin deficiencies are more common than others.
An important thing to consider when it comes to vitamins and supplements is that the difference between what is “normal” and “optimal” can be quite large. In Sweden, we use benchmarks for most nutrients, measured in RDI (recommended daily intake); a system that was created to avoid deficiency symptoms. It means that the recommended dose helps us to avoid a “malnourished” condition. The burning question is: is it the same as optimal levels?
Our nutritional needs are not static (i.e always at the same level) or statistical (i.e the same for everyone), but rather dynamic and individual. Depending on the season, activity level, age, gender, need for sleep, stress resistance, etc., the body uses a varying amount of nutrition. This means that our individual needs vary greatly – both between individuals and in different periods in our lives. Based on this, nutritionist Peter Wilhelmsson has proposed a new way of measuring nutritional recommendations; ODI (optimal daily intake), which takes all this into consideration.
With this in mind, here are some common vitamins that may be helpful to pay extra attention to:
Vitamin B12
A vital vitamin for, among other things, energy conversion and the nervous system.
Early deficiency symptoms: tingling, difficulty walking, tingling in the legs, memory loss, cognitive dysfunction, numbness, coordination disorders and dementia. It is worth noting that symptoms may not surface until five years after the body’s supply has been exhausted.
Optimal daily intake: 25-100 µg (up to 2000 µg for therapeutic needs).
Vitamin D
The vitamin of the sun! It is created in our skin when we are exposed to the rays of the sun. Vitamin D is, according to many nutritionists and scientists, the most important vitamin we have the ability to optimize in our body. It has a wide range of strengthening and protective functions in the body. Vitamin D is especially important during the winter months.
Early Deficiency Symptoms: Symptoms include leg pain, burning sensation in the mouth and throat, nervousness, diarrhoea, insomnia, autumn/winter depression, fragile skeleton, arthritis, osteoporosis, caries, muscle spasms and muscle weakness.
Optimal daily intake: 1 000 – 2 500 IE.
Vitamin C
One of our most important antioxidants involved in the functioning of the immune system, formation of collagen and psychological function.
Early deficiency symptoms: Bleeding or sensitive oral mucosa/gums, colds, high cholesterol, poor iron intake, caries, nasal bleeding, hair loss, premature aging, fatigue, irritation, pain in joints and muscles, easy bruising and male infertility.
Optimal daily intake: 2 000 – 12 000 mg.
Folate (B9)
Folate, also known as folacin, folic acid or vitamin B9, plays an important role in cell renewal in the body’s tissues, in the formation of blood cells & hemoglobin. It is also necessary for the body’s healing processes, as well as for hair and skin health. Folate deficiency is considered to be the most common vitamin deficiency in the West, especially among the elderly.
Early deficiency symptoms: sore lips, mouth ulcers, stomach ulcers, indigestion and various forms of diarrhea, in some cases irregular or abundant menstruation and 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 often recommended for pregnant women.
Optimal daily intake: 400-800 µg.
The easiest way to take folate is to go for a B-complex of high quality.