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Do you suffer from body aches, brain fog, fatigue, hormonal imbalance, brittle nails, muscle weakness or memory loss? These are signs telling you that you need to get your vitamin D3 and B12 levels checked. According to Luke Coutinho, a holistic-integrative medicine lifestyle coach, a deficiency in these vitamins has become so “common” these days that many people think it’s “not a big deal” – “but it does.” is,” he pointed out, adding that a deficiency of these vitamins is an “alarming deficiency, and perhaps your body is already showing signs of deficiency in many ways.”
The expert, in an Instagram post, further added, “Every cell in our body – from the brain to the bones – has vitamin D3 receptors on its surface. These vitamins regulate the functions of several genes in our body. Therefore, its deficiency can lead to a range of symptoms and conditions.”
The roles of vitamins D3 and B12 include:
Vitamin D3:
Its role goes beyond strong bones. It is a precursor of immunity, hormones and much more
– WBC production
– Formation of intelligent immunity (T cells)
– Production of hormones, including thyroid and sex hormones
– Brain health and memory
– Absorption of calcium and phosphorus (bone health)
– Insulin resistance and more.
Vitamin B12:
– Energy production
– Carbohydrate metabolism
– gut health
– RBC Production
– Nerve health (including optic nerves)
– Brain healthMemory
– Mood regulation and more
Why are vitamin D3 and B12 deficiencies common?
The main reason for vitamin D3 deficiency is less sun exposure while vitamin B12 deficiency can be the result of insufficient food intake, malabsorption, autoimmune diseases and lack of intrinsic factor, gastrointestinal surgery, chemotherapy, excessive consumption alcohol, smoking, use of antacids, among others.
Elucidating, Dr Paritosh Baghel, Senior Internal Medicine Consultant, SL Raheja Mahim Hospital – a Fortis Associate, said indianexpress.com, “Vitamins D and B12 are micronutrients necessary for the development and various functions of our body. Since the main source of vitamin D is sun exposure, going out in the sun infrequently is a major cause of its deficiency. The source of vitamin B12, on the other hand, are products of animal origin; it is not found in a vegetarian diet. Thus, the incidence of vitamin B12 deficiency is common among vegetarians and more so among vegans.”
How do you know if you are deficient?
“A simple vitamin D3 and B12 blood test is the answer. Also, for B12, check your homocysteine level (inflammatory marker). It’s a signal for low levels of B 12,” Coutinho explained.
Natural ways to prevent vitamin D3 and vitamin B12 deficiencies
While supplementation is essential if you suffer from acute vitamin D3 or B12 deficiencies, making certain lifestyle changes can also help. “A healthy lifestyle with adequate sun exposure and the consumption of a balanced diet is the first step towards correcting these deficiencies. In case dietary changes do not yield results, supplements can be taken after consulting an expert,” Dr. Baghel said.
Coutinho also shared a list of foods that are naturally high in these vitamins. These include:
Natural sources of D3: sunlight, whole eggs, mushrooms, oily fish
Natural sources of vitamin B12: fermented foods, organ meats, brewer’s yeast, ethically sourced dairy products
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