Filling in the Gaps
Eating a well balanced diet is essential if you want to achieve a healthy lifestyle. This is the best way to get the necessary vitamins and minerals that your body needs. Consistently eating healthy can help lower your risk of developing heart disease, diabetes, stroke, and cancer. But despite your best efforts, nutritional gaps can occur. Because of this, it is important to fill in the gaps and supplement your diet with vitamins and minerals that you may be lacking. According to the FDA, the most common deficiencies are Vitamin D, iron, calcium, and potassium. Other concerns include Vitamin C, Vitamin A, and fiber.
Vitamin D
What it does: Bone growth, calcium balance, immune function, blood pressure regulation, hormone production
How much you need daily: Although the FDA recommends 400 IU, our doctors recommend up to 1000 IU especially during the cold and flu season.
Signs of deficiency: Weak immune system, feeling fatigue or sluggish, depression, joint and muscle pain
Where you can get it: Eggs, salmon, tuna, orange juice, the sun
Supplements: D3 2000 Complex
Iron
What it does: Energy production, reproduction, growth and development, red blood cell formation, immune function
How much you need daily: 18 mg
Signs of deficiency: Fatigue, pale skin, shortness of breath, headaches, dry skin, damaged hair
Where you can get it: Beans, peas, meats, poultry, prunes, raisins, seafood
Supplements: PhytoMulti with Iron
Calcium
What it does: Blood clotting, bone and teeth formation, hormone secretion, muscle contraction
How much you need daily: 1,000 mg
Signs of deficiency: Confusion or memory loss, muscle spasms and cramps, weak and brittle nails
Where you can get it: Milk and dairy products, green vegetables, tofu
Supplements: Cal-Mag-K
Potassium
What it does: Blood pressure regulation, carbohydrate metabolism, fluid balance, growth and development, heart function
How much you need daily: 3,500 mg
Signs of deficiency: Weakness, muscle cramps, digestive issues, heart palpitations
Where you can get it: Bananas, milk, oranges, potatoes, spinach
Supplements: Rehydrate or Cal-Mag-K
Vitamin C
What it does: Immune function, antioxidant, collagen and connective tissue formation, wound healing
How much you need daily: 60 mg to 1,000 mg
Signs of deficiency: Weak immune system, fatigue, dry skin, easy bruising
Where you can get it: Oranges, grapefruits, broccoli, tomatoes
Supplements: Ultra Potent-C or Spark
Vitamin A
What it does: Immune function, growth and development, vision, reproduction
How much you need daily: 5,000 IU
Signs of deficiency: Dry skin and eyes, frequent infections, night blindness, infertility
Where you can get it: Cantaloupe, carrots, dairy, eggs, spinach
Supplements: Core
Fiber
What it does: Aids in digestion and helps your body absorb nutrients
How much you need daily: 30 g (with a lot of water intake!)
Signs of deficiency: Bloating, gas, stomach cramps, constipation, diarrhea, dehydration
Where you can get it: Fruits, vegetables, beans, peas, nuts, seeds
Supplements: AdvoGreens Reds Powder or Fiber
Supplements are not intended to replace the vitamins and minerals that you get from food. They are meant to do exactly what the name says–supplement. In other words, they should be taken along with a healthy, balanced diet to complete nutritional gaps that may occur. It is important to consult with your healthcare provider to ensure that dietary supplements are right for you.
References
www.fda.gov
www.healthline.com
www.renew.advocare.com
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