Due to the stressful lifestyle nowadays, most people suffer from symptoms like headaches, low energy and insomnia. Unfortunately, they usually ignore these symptoms without knowing that they are caused by vitamin deficiency.
The most common vitamin deficiencies include lack of vitamin K, D, B12, magnesium and calcium.

1. Magnesium

Magnesium is necessary for about 300 chemical reactions that are going on in the human body. It converts amino-acids into new proteins and helps the body to transform food into energy. In this way, magnesium fights stress, fatigue and anxiety.

It can also alleviate frequent headaches and migraines. Magnesium deficiency triggers low levels of serotonin which in turn causes constriction of the blood vessels, thus affecting the function of the neurotransmitters. As a result, insomnia and depression may appear.

Sources:

Women between the ages of 19 and 30 should take 310 mg of magnesium while men at the same age should take 400 mg. Older women/men should take about 320/420 mg of magnesium.

Apart from the supplements, you should also consume foods that are rich in magnesium, including:

• Brown rice
• Avocado
• Nuts
• Bread (wholegrain)
• Fish
• Spinach
• Meat

2. Calcium

Calcium is necessary for maintaining strong and healthy bones. It also controls the nerve and muscle function. Low levels of calcium may trigger abnormal heart rhythm and muscle cramps.

Sources:

• Leafy greens
• Cheese
• Yogurt and milk

3. Vitamin K

Vitamin K is necessary for formation of blood clots during bleeding. If you have vitamin K deficiency you may suffer from excessive bruising and bleeding.

It also protects the blood vessels from calcification and decreases the risk of Alzheimer’s disease and prostate cancer.
When combined with vitamin D, vitamin K leads the calcium towards the bones, thus making them stronger. If you suffer from vitamin K deficiency your bones will be more fragile and more prone to fractures.

Sources:

Adults should take 0.001 mg for 1 kg of body weight. Here is the list of the best natural sources of vitamin K:

• Cayenne pepper
• Paprika
• Chili powder
• Collards
• Spinach
• Mustard greens
• Turnip greens
• Savoy cabbage
• Cauliflower
• Brussels sprouts
• Broccoli
• Fennel
• Pickles
• Asparagus
• Olive oil
• Dried fruit
• Soybeans
• Coriander
• Basil
• Parsley
• Thyme
• Romaine lettuce
• Watercress
• Onions
• Celery

4. Vitamin D

This vitamin strengthens the bones and its deficiency may cause muscle aches, fatigue and bone softening.

Sources:

• Fatty fish
• Fortified milk and yogurt
• Tuna and salmon

5. Vitamin B12

This vitamin is highly important for the DNA and the erythrocytes. Its deficiency may result in heart palpitations, fatigue, a smooth tongue, pale skin, constipation, mental problems and nerve issues. Adults should take about 2.4 mcg of this vitamin per day.

Sources:

• Fish
• Meat
• Eggs
• Dairy products
• Poultry

Before taking any supplement, make sure you consult your doctor first. Also, remember that in order to treat the vitamin deficiency, you should change your dietary habits and increase the intake of natural ingredients as well.