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If you’re looking to tackle deficiencies, consuming multivitamin supplements or occasionally adding raw veggies to your diet won’t quite cut it.

That multivitamin you mindlessly pop isn’t the answer to tackle a deficiency

If you’re looking to tackle deficiencies, consuming multivitamin supplements or occasionally adding raw veggies to your diet won’t quite cut it

India tops the charts among South Asian countries when it comes to vitamin A deficiency. That’s not all—the currency of vitamin C and D deficiencies stand at 73.9 per cent and 76 per cent respectively in our country. These alarming numbers, factoring in just a couple of nutrients from the larger umbrella, are reflective of the state of preventative healthcare in India. Blame it on sedentary lifestyles, mindlessly consuming unhealthy meals or simply a lack of emphasis on preventative health, Indians are most likely to fall short of the adequate nutrient brackets at any given point. 

However, the severity of the COVID-19 pandemic spotlighted the significance of a robust immune system and, therefore, the need for optimal consumption of key vitamins and minerals. Of course, vitamin C was the hero at the time, but thanks to recurrent health check-ups, people discovered other deficiencies such as those of vitamins B3, D, B12, and folic acid, that have a considerable impact on one’s bone, skin and hair, mental, and physical health. But naturally, the next steps involve subscribing to a high dose of these vitamins (prescribed by your general physician) for a couple of weeks. However, it isn’t the most ideal or sustainable course of action. We ask three nutritionists to share the best—and most enduring—ways to combat vitamin deficiencies in the body.

A clutch of vital vitamins 

Without subjecting you to flashbacks of dreadful science classes, let’s simplify the concept of nutrients—macronutrients and micronutrients are the two types, which further entail essential nutrients like carbohydrates, fibre, vitamins and minerals. There are about 13 essential vitamins that our bodies need to function optimally, explains Kripa Jalan, a nutritionist and founder of Burgers to Beasts, a wellness and fitness service. “These include fat-soluble ones like vitamins A, D, E, and K as well as water-soluble ones like Vitamin C and B-Vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, pyridoxine, B12, and folate).” Sim Valecha, a nutritionist and content creator, is in concurrence with Jalan. “If I were to list out the most essential vitamins, it would be A, B, C, D, E, and K. The easiest way to get them would be through a balanced diet comprising green leafy vegetables and fruits and, of course, spending a good amount of time in the sun (for vitamin D).”

Most essential vitamins include fat-soluble ones like vitamins A, D, E, and K as well as water-soluble ones like Vitamin C and B-Vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, pyridoxine, B12, and folate), says Kripa Jalan. Image: Pexels

Most essential vitamins include fat-soluble ones like vitamins A, D, E, and K as well as water-soluble ones like Vitamin C and B-Vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, pyridoxine, B12, and folate), says Kripa Jalan. Image: Pexels

Each of these vitamins is vital as they perform a different function in the body. “Vitamin B12, for example, is involved in DNA synthesis and maintaining healthy blood and nerve cells. On the other hand, vitamin C—while widely known for its immune system-supporting role—also helps build collagen and keeps the skin and joints healthy. Vitamin D helps with calcium absorption and regulating glucose tolerance.” Karishma Shah, a nutritionist and content creator, also touts minerals like magnesium as crucial for the smooth running of bodily functions. “These vitamins and minerals are key because they play a very strong role not just in building your immunity, but also in supporting your mental health, calming your nerves, and boosting blood circulation, which, in turn, leads to the production of red blood cells.” 

Common causes of vitamin deficiencies 

How you choose to spend each part of your day influences the inside of your body, including the proportions of nutrients in there—your sleeping patterns, meal consumption, physical activity, and mental stimulation included. “For the most part, if we don’t consume enough of a particular vitamin, we’ll develop a deficiency. However, in some cases, if we’re injured or ill or if our digestive system and absorption energies are compromised, we won’t end up getting enough vitamins to meet our needs. And, if this goes on long enough, we develop certain deficiencies,” shares Jalan.

A lack of sleep and unconstrained indulgence in smoking, alcohol and caffeine, that make the body acidic also lead to inadequate absorption of vitamins, informs Karishma Shah. Image: Unsplash

A lack of sleep and unconstrained indulgence in smoking, alcohol and caffeine, that make the body acidic also lead to inadequate absorption of vitamins, informs Karishma Shah. Image: Unsplash

You’ll want colourful fruits and vegetables, herbs and spices, lean proteins, lentils and beans, whole grains, and unsweetened dairy products [in your diet], shares Kripa Jalan. Image: Pexels

You’ll want colourful fruits and vegetables, herbs and spices, lean proteins, lentils and beans, whole grains, and unsweetened dairy products [in your diet], shares Kripa Jalan. Image: Pexels

Shah highlights the consequence of an up-and-running gut in determining maximum vitamin absorption in the body. “If you have gut-health issues—such as diarrhoea, constipation, or overgrowth of any kind of microbial-like parasites— they might hinder the assimilation of vitamins in the body from the food consumed.” According to the expert, a lack of sleep and unconstrained indulgence in smoking, alcohol and caffeine, that make the body acidic also lead to inadequate absorption of vitamins. “Our body is naturally acidic. Nicotine, caffeine and alcohol only further this acidic atmosphere, which prompts flushing out of nutrients rather than absorbing them. In this case, supplements also become redundant.” According to Shah, imprudent consumption of junk food—which is usually spicy, sugary and carbohydrate-dense—also jeopardises the vitamin and mineral profiles in your body.

Interestingly, deficiencies are also more common among certain populations, cites Jalan. “These include ageing individuals who may have trouble preparing, chewing, or digesting foods; athletes, who have higher nutrient requirements and also may become deficient without supplementing certain nutrients; and chronic dieters who restrict several food groups, and are thus prone to nutrient depletion.” Shah believes that one’s genetic make-up and heredity also come into play. “At times, people are born with certain vitamin deficiencies, which can be found through genetic and in-clinic testing,” she informs.

The perils of vitamin deficiencies

It’s likely that suboptimal levels of any vitamin or mineral—or multiple micronutrients—will have negative effects on the body,  even if there are no obvious symptoms, opines Jalan. Valecha points out that one of the most common ill-effects of such deficiencies is feeling dizzy, which can prove to be detrimental. However, the perils of vitamin deficiencies run deeper.

Some deficiencies are incredibly rare, such as B5 (pantothenic acid) and B7 (biotin), while some have more pronounced effects. “Vitamin B12 deficiency can result in pernicious anaemia, inflammation in the mouth, or even neurological problems. Long-term deficiency of Vitamin C can cause scurvy. Vitamin A deficiency can cause difficulty seeing in dim light. In adults, Vitamin D deficiency can result in low bone density. A lack of Vitamin K can create a tendency to bleed or haemorrhage,” shares Jalan.

“IF YOU HAVE GUT-HEALTH ISSUES—SUCH AS DIARRHOEA, CONSTIPATION, OR OVERGROWTH OF ANY KIND OF MICROBIAL-LIKE PARASITES— THEY MIGHT HINDER THE ASSIMILATION OF VITAMINS IN THE BODY FROM THE FOOD CONSUMED”

Karishma Shah

Lastly, the skincare market is flooded with vitamin A (retinoids), B5 (panthenol), B6 (niacinamide), C and E serums, creams and even supplements to topically restore the skin’s health. The same theory applies to your nails and hair too. A scarcity of vitamin C could make your skin lacklustre, whereas less biotin could weaken your hair and make your nails brittle.

Holistic practices to restore vitamins

Regulating the quantum of vitamins in your body thrives on three pillars—your diet, lifestyle practices, and supplementation. Which route is the best recommended for you, or a complex of them all, depends on the extent of the deficiency of a vitamin in your body. “If the deficiency is at the endpoint of prolonged vitamin insufficiency and has pretty obvious symptoms, you may need to supplement with that specific vitamin, rather than a broad-spectrum multivitamin,” begins Jalan. “On the other hand, if the deficiency is mild, you could consume a good-quality multivitamin. However, it’s best to consult a healthcare practitioner to get your vitamin levels tested and to determine the right form of nutrient and dosage.”

Regulating the quantum of vitamins in your body thrives on three pillars—your diet, lifestyle practices, and supplementation. Image: Pexels

Regulating the quantum of vitamins in your body thrives on three pillars—your diet, lifestyle practices, and supplementation. Image: Pexels

Regardless of an active deficiency, your diet must be balanced “It’s very hard to go wrong with whole foods. As much as possible, choose minimally processed foods. You’ll want colourful fruits and vegetables, herbs and spices, lean proteins, lentils and beans, whole grains, and unsweetened dairy products. These are the most vitamin- and mineral-rich, but they also contain other nutrients whose benefits we’re only just starting to understand. These other nutrients include phytonutrients, micronutrients, and zoonutrients,” explains Jalan.

While nutraceuticals and supplements are options to combat vitamin deficiencies, they aren’t the most enduring ones. “Popping multivitamins without correcting your diet and lifestyle habits seems like a waste of time, money and effort—you have to start on a clean slate to see results. So, begin with improving your diet first,” advises Shah. “General practices like refraining from engaging in negative social media, and instead, reading or listening to content or books or that soothe and calm you, meditating before bedtime, and setting healthy boundaries in interpersonal relationships all aid one’s personal growth, and can indirectly support this journey, courtesy of the gut-brain axis,” she concludes.

Also Read: Your health won’t hit rock bottom if you don’t consume multivitamins

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