How to prevent vitamin deficiencies?

vitamin deficiencie centralsun

Have you ever wondered what causes nutrient deficiencies in the body and how to prevent them? Or why food alone is not always enough, and when and with which supplements to nourish the body? We’ve taken an in-depth look at this important topic and bring you the essentials!

Find out in the post below:

  • How vitamin and mineral deficiencies occur;
  • What symptoms may indicate a nutrient deficiency;
  • How to prevent vitamin deficiencies;
  • When to support the body with supplements;
  • What to consider when choosing supplements;
  • Where to buy quality supplements.

Let’s start at the beginning: Why do vitamin deficiencies occur?

A well-balanced, varied and nutritious diet, age, lifestyle and overall health play an important role in maintaining vitamin stores. But where does vitamin deficiency begin? If your diet is based on a limiting varietie of foods or if you are suffering from a health condition that interferes with the absorption of nutrients, both vitamin and mineral deficiencies can accure. However, the natural growing environment of plants, which is no longer as nutrient-rich, also plays an important role. As a result, much less of the micronutrients we need from the food we eat reaches our bodies and vitamin deficiencies are more likely to occur.

Factors contributing to vitamin deficiencies:

  • limited menu;
  • imbalances in the digestive tract;
  • pregnancy and breastfeeding;
  • chronic diseases;
  • climate and sunny environment (for vitamin D);
  • use of some medicines (e.g. oral contraceptive pills);
  • disturbed metabolism.

How can vitamin deficiencies be recognised?

Symptoms of deficiency can include persistent fatigue, depression, mood disorders, muscle aches, dry skin, sleep problems, difficulty concentrating, weakened immune system, digestive problems, brittle nails and hair, menstrual irregularities, weight changes, thyroid problems and many more. If a vitamin deficiency is suspected, it is important to find out which vitamins or minerals are in short supply.

How can vitamin and mineral deficiencies be prevented?

In order to prevent nutrient deficiencies, it is important to make sure that your diet is as varied as possible and includes several food groups. A variety of fruits, vegetables and green leafy vegetables, which are packed with vitamins and minerals, are definitely key. However, it is also beneficial to re-energie the body from time to time with good quality supplements.

4 basic food supplements that should be in your home pharmacy

Although you shouldn’t consume too many supplements, and the focus should always be on a healthy diet, there are a few basic supplements that are recommended and can help you all year round. These include:

Vitamin B-12 in the form of liquid methylcobalamin and adenosylcobalamin.

The active form of B-12 is absorbable and essential for the normal functioning of your nervous system, immune system, and cardiovascular health.

Liquid zinc sulphate

Zinc provides your body’s resistance to disease, has antiviral properties and strengthens your bones. The best absorbed form of zinc is considered to be pure zinc sulphate, available in liquid form.


A vital mineral for healthy, strong bones and a restful night’s sleep. Magnesium also participates in the work of more than 300 enzymes in the body and regulates many important biochemical processes. Magnesium also plays an important role in the production of energy (ATP) and in DNA/RNA synthesis.

Vitamin D3

Vitamin D3 takes care of your immune system and healthy bones and teeth. Vitamin D3 ensures that calcium is absorbed regularly in the digestive tract and finds its way into your bones and teeth. However, when choosing a supplement, it is important to choose vitamin D3 as it is this form of vitamin D that allows blood levels of vitamin D to be maintained much better than vitamin D2 can.

When to take vitamin-minerals as a food supplement?

The 4 basic supplements mentioned above should be part of your daily rutine. Since most of them (except D3) cannot be produced by our body, deficiencies are easily created if the dietary supply is insufficient. It is also worth thinking about supplements if you are struggling with a health problem, are experiencing constant fatigue or want to boost your immunity. However, if you have a health problem, it is advisable to consult a specialist first to find out which supplement and in what dosage is right for you.

Which supplements should you choose?

When it comes to supplements, it’s important to choose products that are as pure as possible, free from unnecessary additives, fillers, sugars, synthetic flavourings and anything else that should not be included in a health supplement.

A wide range of high quality supplements awaits you in Centralsun’s shop. You’ll find products from Epigenetics and also Vimergy, the renowned US supplement manufacturer. Centralsun also has a varietie of pure herbal capsules. You can find the products HERE.