Magnesium
Magnesium must be taken in food or as an added supplement. Lerman points out that magnesium is most important for the health of bones and for energy production. Magnesium deficiencies may be caused by eating poor foods and not from taking supplements. Try eating more pumpkin, spinach, artichoke, soybeans, beans, tofu, brown rice, or nuts (especially Brazil nuts) before jumping to supplements for solutions.
Calcium
About 40% of Americans aren’t getting enough calcium in their diets. They don’t receive enough calcium to have strong teeth and bones. Calcium is vital to maintaining bone health. Women are particularly more likely to lose their bone density.
Zinc
Lerman says that Zinc is more common in older people or those under high-stress levels. Which, (hello!) Everyone. This is logical. Zinc is beneficial to our immune system. It assists us in using carbohydrates, proteins, and fats to gain energy. It also assists in healing wounds.
Folate
Folate (or folic acid) is well-known to aid in the development and prevention of birth defects. But if you’re growing out your nails, fighting depression, or are looking to reduce inflammation, this ingredient is important, too.
Vitamin B-12
The B-vitamin complex works like a factory, consisting of eight dedicated workers who work together to produce and maintain our body’s energy source. This is done through the breakdown of micronutrients that we eat (fats proteins, carbs). Each one has its own function. Lerman states that vitamins B-12 are essential to keeping the body’s nerves and blood cells healthy. It also helps to create DNA which is the genetic material found in every cell. Deficiency in vitamin B12 is more prevalent among vegans and vegetarians as opposed to those who consume animal-based foods like meat, poultry, and eggs.