3. Vitamin D
The best way to get vitamin D is to let it soak into your skin from the sun, but the benefits of this vitamin are much deeper than that. Vitamin D is key to bone health, and without it, Everyday Health says it can actually cause osteoporosis.The symptoms of a vitamin D deficiency include: fatigue and muscle aches or weakness, being over the age of 50, obesity, feeling blue, head sweating and poor immune function. To get the vitamin D you need, Mercola.com suggests getting out into the sun. You need only enough sunlight to make your skin one shade darker; any more than that is harmful to your body and actually won’t help you produce more vitamin D. Everyday Health says you can also reach for fortified milk and yogurt daily, as well as fatty fish.
Iron is so important to your health because it helps your body make the red blood cells it needs. When your iron levels are too low, your body can’t carry enough oxygen, which can cause serious problems.The symptoms of low iron, according to Everyday Health, include: fatigue, pale skin and dull, thin, sparse hair. If you need a boost of iron, opt for some iron-filled foods like beef, oysters, spinach, lentils and beans — such as white beans, chickpeas and kidney beans.
Drink your milk! Everyday Health explains what you probably already know about this essential vitamin: Calcium is crucial for strong bone health. But it also controls muscle and nerve function.The common symptoms of a calcium deficiency are: fatigue, muscle cramps, abnormal heart rhythms and a poor appetite.Mercola.com suggests combating low calcium levels by eating raw whole foods that maximize natural minerals, such as leafy greens. Milk, the pith of citrus fruits, carob and wheat grass are also great sources of calcium.**Do not start a calcium supplement without speaking to your doctor first. Calcium levels are closely tied to vitamin D, K2 and magnesium, and too much could increase your risk for heart attack or stroke, according to Mercola.com. So a proper regimen to maintain all these vitamin levels should be discussed with your doctor.