Vitamins and minerals

It does not come from food—it comes from the sun, and from October to April there is no sun at our latitudes. Forty percent of adults are deficient, and it is more common in women over 45. It supports bones, muscles, immunity and mood; deficiency causes fatigue, muscle pain, frequent colds and winter blues. The target 25(OH)D blood level is 30-50 ng/ml; the maintenance dose is 1000-2000 IU, while raising a deficient level should be done as prescribed by a doctor. Take it with fatty food, and choose D3 rather than D2. Details — vitamin D.

When insulin drops, the kidneys excrete more sodium and magnesium along with it. Symptoms include nighttime calf cramps, a twitching eyelid, difficulty falling asleep, chocolate cravings and constipation. Blood magnesium is not very informative—99% is inside cells. Foods: greens, nuts, seeds, dark chocolate 85% and avocado. Supplement: citrate for constipation, glycinate for poor sleep, oxide—never, as it is not absorbed. 300-400 mg in the evening. Details — magnesium.

EPA and DHA are fats that reduce inflammation and support blood vessels and the brain. Their only source is oily sea fish: salmon, mackerel, herring and sardines. Flaxseed oil and chia provide ALA, of which less than 10% is converted into EPA and DHA, so “plant-based omega-3” is not a substitute. The recommended amount is two to three servings of fish per week or 1-2 g of EPA+DHA in capsules, with food. Details — omega-3; for fish on the plate — oily fish.

A meat-based plate contains plenty of B vitamins, so supplements are usually unnecessary. The exceptions matter: metformin reduces B12 absorption in one-third of users; omeprazole and other acid blockers prevent B12 from separating from protein; after 50, stomach acidity declines on its own. Deficiency symptoms—fatigue, numb fingers and forgetfulness—are mistaken for aging. Test B12 and homocysteine; determine the dose based on the result. Details — B vitamins and B12.