Dr. Dawn Harper on signs of vitamin B12 and vitamin D deficiency
Recent NHS figures have revealed a startling revelation: more than 800,000 patients with malnutrition and nutritional deficiencies were admitted to hospitals in 2022, highlighting a growing health and nutrition crisis in England and Wales.
The extensive research sheds light on the escalating problem of nutrition-related hospital admissions, which have increased by more than 39 percent over the past decade.
Of these, deficiencies in three crucial nutrients - iron, vitamin B12 and vitamin D - stand out for their serious impact on health and well-being.
Contrary to what might be assumed, these shortcomings are not due to an increase in meat- and dairy-free diets, but coincide with a sharp increase in food insecurity.
Recent research from the Food Foundation paints a grim picture of hunger and meal skipping: 5.9 percent of adults have not eaten for an entire day due to budget constraints, 15 percent have skipped meals, and 21 percent of households with children had suffer from food insecurity.
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So, what are the signs of deficiency and what can we do to avoid low intake of these nutrients in our diets, to avoid becoming part of this silent epidemic?
Iron
Iron intake has fallen by 5 percent over the past twenty years. Over the past decade, the number of teens failing to reach the Lower Recommended Dietary Intake (LRNI) has fallen from 32 percent to 24 percent, and the number of women failing to reach the LRNI of iron has increased, according to the study from 27 percent to 25 percent. .
Iron is important for the production of hemoglobin, a protein in red blood cells that transports oxygen throughout the body. If you don't have enough iron, you won't be able to produce enough healthy red blood cells, and this can lead to a condition called anemia.
Iron plays a role in the development and efficiency of the immune system. Having enough iron in your diet contributes to the proliferation and maturation of immune cells such as lymphocytes, which are needed to help fight infections. A study of more than 1,400 people found that iron deficiency was an independent predictor of respiratory infections such as the common cold and that postoperative infections, including those of the urinary tract, were more common in people with low iron levels.
Signs of deficiency
Cracked lips, thinning hair, white spots on the nails, split, brittle nails, recurring mouth ulcers, sore tongue, cold hands and feet, dizziness, fatigue, recurring colds during the winter months.
Sources of iron
Liver, kidneys, meat, dried fruit, fortified cereals, beans, eggs, whole grains such as brown rice, most dark green leafy vegetables.
Expert opinion
Nutritionist Rob Hobson said: "Iron deficiency is one of the most common mineral deficiencies. The most absorbable form is the heme iron found in meat and seafood and processed into proteins. Plants provide iron in a non-heme form, the absorption of which is promoted by vitamin C. The EU recommended iron intake is 14 mg per day. Try Healthpan's Ironcare (120 tablets £7.95), a stomach-friendly dose of 14mg per day that also has the added benefits of B vitamins and copper and vitamin C to help with absorption. Women who have heavy periods or feel constantly tired may benefit from a blood test to see if they need an iron supplement."
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Vitamin D
Vitamin D deficiency is common in Britain and especially during the winter months when exposure to adequate sunlight is limited. The National Diet and Nutrition Survey shows that around one in six adults in Britain have low levels of vitamin D in their blood. Some population groups are at greater risk than others, such as pregnant and breastfeeding women, young children under the age of five, people over the age of 65, and people with darker skin tones, such as African, African-Caribbean and South Asian people.
Current recommendations recommend that everyone consider taking a 10 microgram vitamin D supplement daily from October to March to help prevent deficiencies and keep bones and muscles healthy. Vitamin D is available in different forms such as drops, sprays or capsules and tablets (e.g. Healthspan Vitamin D3, 10 mcg 240 tablets £9.95).
A lack of vitamin D is associated with decreased bone mineralization and bone thinning/deformity diseases such as rickets in children and osteopenia and osteoporosis in adults. Vitamin D is necessary for the absorption of calcium into the bones to keep them strong. This is especially important for children and teenagers, as they lay the foundation for their bone density at this age.
Signs of deficiency
Rickets (children), bone pain, muscle pain, osteomalacia (softening of the bones in adults), increased sensitivity to pain, tingling sensation in hands and feet, muscle cramps, depression.
Sources of Vitamin D
The richest food source of vitamin D3 is oily fish (salmon, mackerel, herring and sardines). Some are also found in eggs, dairy products, meat and fortified foods. Mushrooms exposed to UV light provide small amounts of vitamin D2.
Expert opinion
Rob said: "Low vitamin D levels are common in the UK during the winter months so I would always recommend taking a supplement. There are some foods you can include in your diet to increase your intake, but they are limited. Try to eat a portion of fortified mushrooms a day, which you can add to a variety of dishes (eggs for breakfast is a good option) and eat two portions of oily fish a week."
Vitamin b12
According to figures from the National Diet and Nutrition Survey, about 6 percent of adults have blood serum levels low enough to indicate a deficiency. Those at particular risk of deficiency include vegans and vegetarians, because natural food sources are limited to animal foods. Therefore, they are recommended to supplement their diet. An example of this is Viridian B12 liquid, 50ml, 100 percent fermented active ingredients £7.95 www.viridian-nutrition.com.
This essential vitamin is used in the conversion of food into energy and is needed by the body to produce healthy red blood cells and prevents a form of anemia called megaloblastic anemia.
It also helps keep your nervous system healthy through its role in maintaining the nerve covering, the myelin sheath. Evidence from animal and human studies shows that B12 also has neuroprotective and anti-inflammatory properties, and human intervention studies have reported beneficial effects of improved B12 status or B12 therapy in multiple sclerosis, Parkinson's disease, myalgic encephalomyelitis and autism.
Signs of deficiency
Brain fog, memory problems, cognitive impairment, insomnia, depression, irritability, fatigue, anemia, muscle weakness, mood swings, tingling sensation in hands and feet. Mouth ulcers, disturbed vision, painful red tongue.
Resources include
Meat, fish, shellfish, poultry, liver, milk, eggs, cheese, yeast extract (marmite), fortified breakfast cereals and some plant-based milk alternatives.
Expert opinion
Rob Hobson said: "A lack of vitamin B12 in the diet is a major concern for those avoiding animal foods, so I would always recommend taking a supplement or finding fortified foods to include in the diet. The EU recommended iron intake is 1.5 mg per day. People over 65 may also want to check their B12 levels, especially if they experience symptoms such as fatigue, fatigue, mood swings, or memory problems.
