Another healthy habit is to take your vitamins. I am a big fan of food first for getting our nutrients, but the truth is that most of us struggle to get our recommended amount of nutrients through diet alone. As we age, we may also require different supplements as our bodies don't behave the same way that they did when they were young. I recommend speaking with your doctor or health care provider when looking at your vitamin needs.
A few of the most common vitamin and mineral deficiencies are:
1. Iron - this is a very common deficiency and affects about 25% of our world population. Those at greatest risk are pre-school aged children, vegans and menstruating women due to blood loss. It is very easy to check iron levels through a blood test, so if you think you might be low in iron, ask your doctor to check and then make recommendations on how to improve your levels.
2. Vitamin D - it is a fat soluble vitamin and functions like a steroid hormone in your body. It travels in your bloodstream and into cells telling them to turn genes on or off. Almost every cell in your body has a receptor for vitamin D. Fatty fish, cod liver oil and egg yokes are all great sources of the vitamin, but most find it difficult to get enough through diet alone, so this is a good one to supplement. You can get vitamin D through sun exposure, but sunscreen blocks it from entering the body, so even in the summer, you might need a little boost.
3. Vitamin B12 - This is essential for blood formation as well as brain and nerve function. Every cell in your body needs B12 to function, but our body is unable to produce it, so we must get it from diet or supplementation.
4. Magnesium - this is a key mineral in your body and is essential for bone and teeth health as well as over 300 enzyme reactions. Deficiency is very common in Western countries and so supplementation is usually required.
These are just a few of the most common deficiencies that we see. It is usually a good idea to take a multivitamin just to make sure that you have your bases covered. Talk with your health care provider about your diet and see where you might be lacking.