Feeling low and slow? Or tired but wired?
Or experiencing dull skin, thinning of hair or difficulty in losing that few pounds? 

All the above can be linked to nutrient deficiency, specifically vitamin D, iron and magnesium.

These 3 nutrients are crucial in turning on cellular machinery in regeneration and metabolism. A lack of any of these 3 can result in fatigue, weakness, low mood, headaches, cramps, hair loss and poor sleep.

Iron

Iron deficiency is very common, especially among ladies and vegetarians. 

Blood iron levels can easily be checked at your doctor’s. Specifically, the tests are TIBC, iron saturation, ferritin and haemoglobin. Aim for a ferritin level of at least 70 and an iron saturation above 25%.

Iron-rich foods include liver, red meat, beans, lentils and spinach.

Vitamin D

Vitamin D regulates the absorption of calcium and phosphorus in our body. When there’s insufficient vitamin D, calcium doesn’t get built into the bone, leading to osteopenia and osteoporosis.

But the role of vitamin D doesn’t stop at bone building. It’s also crucial in supporting our immune system, reducing inflammation, upping metabolism (including hair growth and premature greying) and boosting mood.

How about sun tanning to get the Ds? Asian or darker skin is better at converting the sun’s energy into pigments, and even tanned individuals can be vitamin D deficient. Caucasian skin types are more prone to skin cancer with excessive sunning.

Also, we aren’t eating enough healthy fats and oils (olive oil, avocados, nuts and seeds) in our diet to absorb and retain fat-soluble vitamins, such as vitamin D.

Again, get your vitamin D level checked at your doctor’s. Aim for a level between 50 to 70 ng/ml.

The usual sub-1000 iu in your multi-vit or a calcium-vit d combination won’t get you far. It’s ok as a daily minimum requirement, but not enough when you are deficient. Speak with your doctor to get your optimal dose.

Tip: Take your D with vitamin K and magnesium to promote absorption and utilisaton.

Good food sources of vitamin D are egg yolks, fatty fish like wild salmon and sardines, liver and mushrooms.

Magnesium

And that brings us to the last nutrient of this blog – magnesium. Think of magnesium as a relaxation mineral. We need magnesium for our cells to generate energy, for muscles to relax and for over 300 critical enzyme processes in our brain, muscles, tissues and bones.

A few notes on magnesium:

• Unless you are at the ICU-kind of sick, blood magnesium levels tend to be normal. It’s inside the body cells where magnesium exerts its magic, and that sort of detailed testing is difficult to test for.
• We lose magnesium when we pee, especially when we drink coffee (or caffeinated tea) or are stressed (cortisol, a stress hormone, saps away our magnesium).
• Our diets are also very deficient in magnesium – most of us eat a diet that’s high in processed foods, white flour and dairy.
• Hence, most people living a city life will benefit from taking a daily magnesium supplement.
• Not all magnesium supplements are created equal. The most absorbable forms are magnesium citrate, glycinate and taurate. Magnesium oxide (good for those with constipation), carbonate, sulphate and gluconate are more poorly absorbed.
   

Foods with more magnesium include nuts (almond, cashew, brazil, pecan, tofu), avocado, beans, and brown rice.

At IYAC, we understand that vibrancy and graceful ageing is very much intertwined with lifestyle and optimal nutrition. If you are feeling burnt out, experiencing hair loss or having difficulty shedding stubborn weight or bulges, ask us for help and experience the IYAC difference.