Vitamin C is important for collagen production; which is a protein that is plentiful in connective tissues such as your skin, hair, bones, blood vessels, and joints. For this reason many of the deficiency symptoms will be revolving around this.

Vitamin C Deficiency

Vitamin C deficiency is referred to as Scurvy. Which potentially includes a mix of these symptoms.

• Anemia
• Debility
• Exhaustion
• Spontaneous Bleeding
• Pain in the limbs
• Ulceration of gums
• Loss of Teeth
• Rough or Bumpy Skin

Bleeding Gums and Tooth Loss

Vitamin C deficiency can lead to red, swollen, or even bleeding gums. Gum tissue becomes very sensitive which causes them to bleed easier. This can even lead to your teeth completely falling out of your mouth.

Poor Immunity

Vitamin C is present inside of a variety of different immune cells which helps them to fight off infection. People with scurvy, generally will die of infection due to their weak immune system.

Swollen Joints

Joints contain collagen-rich connective tissues; which unfortunately affects vitamin C deficiency. This may cause pain in the joints, or even bleeding.

Tired or Poor Mood

A lack a Vitamin C can cause you to feel very tired, or have a poor mood. These symptoms will generally show up quite early before more of the potentially threatening ones.

Vitamin C Foods

Food	Serving Size	Vitamin C Content
Tomatoes	100 grams	13.7 mg
Strawberry	1 medium (12 gram)	7.1 mg
Sweet Potato	100 grams	2.4 mg
Green Pepper	100 grams	80.4 mg
Yellow Pepper	100 grams	183.5 mg
Papaya	145 grams	87 mg
Orange Juice	1 cup (248 grams)	124 mg
Kiwi	1 fruit (69 grams)	64 mg
Kale	1 cup (67 grams)	80.4 mg
Cauliflower	100 grams	48.2 mg
Cantaloupe	100 grams	36.7 mg
Broccoli	10 grams	89.2 mg

Recommended Dosage

Age	Recommended Dosage per Day
Infants 0 – 6 Months	40 mg
Infants 7 – 12 Months	50 mg
Children 1 – 3 Years	15 mg
Children 4 – 8 Years	25 mg
Children 9 – 13 Years	45 mg
Adolescents 14 – 18 (Male)	75 mg
Adolescents 14 – 18 (Female)	65 mg
Adults 19 + (Male)	90 mg
Adults 19 + (Female)	75 mg

Supplementation

Sometimes getting enough Vitamin C through food alone can be difficult. It may be necessary to take supplements.

(Disclosure: Be sure to talk to your doctor before taking any supplements.)

Vitamin C by Nature’s Bounty, Immune Support, Vitamin C 500mg, 100 Capsules on Amazon: https://amzn.to/2xuoJaq

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Vitamin B6 is a vitamin that cannot be produced by your body on its own. A majority of people get enough of it through their diets, but certain populations may be at risk for deficiency.

B6 Deficiency

• Skin Rashes
• Cracked and Sore Lips
• Sore, Glossy Tongue
• Mood Changes
• Foggy Brain
• Weaker Immune System
• Tiredness and Low Energy
• Tingling / Numbness (Peripheral Neuropathy) in Hands / Feet
• Seizures
• High Homocysteine

Vitamin B6 is needed for creating the neurotransmitters that are involved in our emotion, which includes serotonin and dopamine, which is why it can cause mood fluctuations and depressive symptoms.

Recommended Dosage

Age	Recommended Dosage
Infants 0 – 6 months	0.1 mg
Infants 7 – 12 months	0.3 mg
Children 1 – 3 years	0.5 mg
Children 4 – 8 years	0.6 mg
Children 9 – 13 years	1 mg
Males 14 – 50	1.3 mg
Males over 50 years	1.7 mg
Females 14 – 18 years	1.2 mg
Females 19 – 50 years	1.3 mg
Females over 50 years	1.5 mg

Vitamin B6 Foods

Food	Serving Size	Vitamin B6 Content
Pork Tenderloin	100 grams	0.7 mg
Chicken	100 grams	0.4 mg
Turkey	100 grams	0.6 mg
Eggs	100 grams	0.1 mg
Milk 2%	1 Cup	0.1 mg
Sweet Potatoes	100 grams	0.2 mg
Bananas	1 Medium (118g)	0.4 mg
Salmon	0.5 Fillet (195 g)	0.8 mg

Supplementation

Sometimes getting enough B6 through food alone can be difficult. It may be necessary to take supplements.

(Disclosure: Be sure to talk to your doctor before taking any supplements.)

Nature’s Bounty Vitamin B6 Supplement, Supports Metabolism and Nervous System Health, 100mg, 100 Tablets on Amazon: https://amzn.to/3bHBXj3

Tagged : Health / sUpplements

Vitamin B12 is an important vitamin to have. Your body doesn’t produce it so you need to make sure you are getting it through foods or through supplementation. Your body doesn’t store it very long so you need to make sure that you are getting some on a regular basis.

B12 Deficiency

Being vitamin B12 deficient has the following symptoms:

• Weakness, tiredness, or lightheadedness
• Heart Palpitations
• Shortness of Breath
• Pale Skin
• Smooth Tongue
• Constipation, Diarrhea, or Gas
• Loss of Appetite
• Nerve Problems
• Loss of Vision
• Depression
• Memory Loss
• Behavioral Changes

Recommended Dosage

Age	Recommended Dosage
Up to 6 Months	0.4 mcg
7 – 12 Months	0.5 mcg
1 – 3 Years	0.9 mcg
4-8 Years	1.2 mcg
14 – 18 Years	2.4 mcg
Adults	2.4 mcg

Vitamin B12 Foods

Vitamin B12 is an important vitamin to get from the food we eat; our body isn’t able to produce it on its own.

Food	Serving Size	Vitamin B12 Content
Lamb Liver	3.5 Ounce (100 grams)	87.5 mcg
Clams	100 grams	98.89 mcg
Sardines	100 grams	8.9 mcg
Beef	100 grams	5.89 mcg
Tuna	100 grams	10.88 mcg
Trout	100 grams	7.49 mcg
Salmon	100 grams	2.8 mcg
Milk	1/2 Cup	0.45 mcg
Eggs	Two Large Eggs (100 gram)	1.11 mcg

Supplementation

Sometimes its difficult to eat the required amount every single day and it becomes necessary to take tablets.

Nature’s Bounty Vitamin B-12 1000 Mcg, Supports Energy Metabolism 200 Coated Tablets on Amazon: https://amzn.to/2xJ3zpo

Tagged : Health / sUpplements

Vitamin K

Deficiency Symptoms

Vitamin K is vital for a sufficient amount of the proteins needed for blood to properly clot. Deficiency symptoms include things such as excessive bleeding and easy bruising. Other symptoms may include:

• Oozing from nose or gums
• Heavy menstrual periods
• Bleeding from the gastroinestinal tract
• Blood in the urine and/or stool

The recommended amount of vitamin K for adults is 90 for women, and 120 for men.

Foods that are o-K

Vitamin K comes in two types: vitamin K1 and vitamin K2. Vitamin K1 also known as Phylloquinone is generally found in green plants, like asparagus, kale, or lettuce. While, vitamin K2, which is also known as menaquinone, is generally found in animal sourced foods such as natto, egg yolks, or goose liver.

Foods	Serving Size	Vitamin K Content
Asparagus	100g	41.6 mcg
Beef Liver	100g	106 mcg
Blueberries	1 Cup (148g)	28.6 mcg
Broccoli	91g	92.5 mcg
Brussels Sprouts	88g	156 mcg
Collard Greens	36g	184 mcg
Edamame	155g	41.4 mcg
Kale	100g	817 mcg
Lettuce	100g	102.3 mcg
Mustard Greens	56g	144 mcg
Natto	175g	40.4 mcg
Cashews	100g	34 mcg
Pickles	143g	55.8 mcg
Pine	135g	72.8 mcg
Pumpkin	116g	1.3 mcg
Sauerkraut	142g	18.5 mcg
Spinach	30g	145 mcg
Swiss Chard	36g	299 mcg
Turnip Greens	55g	138 mcg

Supplements work too

As with any other type of vitamin you also have the option of buying supplements if you are unable to achieve the desired result from your foods for whatever reason.

Here are links to purchase these supplements on Amazon:
( Disclosure: These links may provide a discount and in return, give us commission in order to run the website )

Amazon – Vitamin K2 (100mcg): https://amzn.to/39j4zgm

Vitamin K2 by Sports Research is a high quality product that provides you with 100 mcg of vitamin k2 per capsule; which is the perfect amount to satisfy your daily requirements.

Have a wonderful rest of your day, and remember to UProve at least 1% per day!

Tagged : Health / sUpplements

Vitamin D

Deficiency Symptoms

It may be possible that you are Vitamin D deficient. Vitamin D is a very important vitamin that around 40% – 50% of the people in the United States are deficient in. The most common symptoms of Vitamin D deficiency are as follows:

• Prone to sickness
• Being tired / fatigued
• Depression
• Bone or Back Aches
• Slower Wound Healing
• Muscle Pain
• Rickets
• Hair Loss

The Proper Levels

Vitamin D is measured in nanograms per milliliter (ng/mL). The majority of people have a level between 20 and 40; while anything under 20 is considered deficient. The recommended level is anywhere between 30 and 60 ng/mL. (source) The only way to know for sure that you are deficient is to get a test from your doctor.

The power of the Sun

Vitamin D to Eat

Another way to obtain Vitamin D is through the foods we eat; Although the choices are pretty limited. The food that usually has the most Vitamin D is fish products such as cod liver oil, swordfish, salmon, tuna, or sardines. Then you have choices such as beef liver, cheese, or egg yolks. With such a limited amount of choices some foods were fortified with vitamin D such as orange juice, yogurt, and milk. Here are a few examples of different foods and their vitamin D contents:

Food	Serving Size	Vitamin D Content
Sockeye Salmon	0.5 Fillet (155 g)	815 IU
Sardines	1 Small (12 g)	23 IU
Cod Liver Oil	1 tbsp (13.6 g)	1360 IU
Tuna	3.5 ounce (100 g)	270 IU
Egg Yolks	1 large (17 g)	37 IU
Mushrooms	1 medium (18 g)	1 IU
Whole Milk (fortified)	1 cup (244 g)	124 IU

Supplement – The Sun in a Bottle

The last but not least way to increase Vitamin D is through supplements. For a lot of people getting enough Vitamin D content isn’t possible during certain parts of the year with the limited sunlight, or they spend most of their day indoors because they are working an inside job. The answer is taking Vitamin D3 supplements.

Here are links to purchase these supplements on Amazon:
( Disclosure: These links may provide a discount and in return, give us commission in order to run the website )

Amazon Link (1000iu): https://amzn.to/3bmMAr6

Amazon Link (5000iu): https://amzn.to/33Gl2dl

Sports Research provides high quality Vitamin D3 supplements that help you boost your levels to where they need to be. Vitamin D3 is fat soluble and difficult for the body to absorb unless taken with a fat. Which is why this particular brand of Vitamin D3 is blended with Coconut Oil. This product comes in three different dosages; 1000 IU, 2000 IU, and 5000 IU for all different people’s situations.

Now go forth and enjoy your new found energy!

Tagged : Health / sUpplements