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How Vitamin or Mineral Deficiency Affects Your Body and Wellbeing

Vitamins and minerals are essential for the body to function optimally. They influence everything from energy production and hormonal balance to the immune system and mood. Vitamin and mineral deficiencies are relatively common, often due to stress, diet, reduced absorption, or increased needs. There is also something known as functional deficiency, where levels are within the reference range but still insufficient for the body's individual requirements. In some cases, this can be linked to vague experiences such as fatigue, a need for better recovery, or challenges with cognitive function.

This article is written in collaboration with 

, which offers health tests you can easily order from home. Medisera sends your referral, you go to your chosen collection point and have a venous blood sample taken from your arm. The blood analysis is performed at Karolinska University Laboratory, Unilabs, or SYNLAB. You conveniently get a clear picture of your vitamin and mineral levels and can track your blood values over time. Medisera's doctors comment on your test results, and you can access them by logging into 'Min Journal' with your e-identification.

In cases of pronounced deficiency, when levels fall below the reference range, the body's functions can be affected. However, many people find that their personal optimal levels may differ from the general reference ranges. By taking a blood test, you can get an assessment of your levels.

Three important vitamins - Vitamin D, B12 (cobalamin), and B9 (folate)

Among the vitamins most often found to be at insufficient levels in the body are Vitamin D, B12, and folate. They are important for the normal function of the nervous system, normal energy-yielding metabolism, the immune system, and cell division/blood formation. Below, we review the roles they play in the body, how a deficiency can manifest, and what you can do to optimise your levels.

 contributes to the normal function of the immune system, the maintenance of normal muscle function, and the maintenance of normal bones.

 Deficiency is common in the Nordic region during the winter months.

You get Vitamin D from the sun, oily fish, and fortified products. During autumn and winter, many people need an extra supplement. If you want to test your Vitamin D levels, you can find the blood test 

Vitamin B12 – important for energy and nerves

 contributes to the normal functioning of the nervous system, normal red blood cell formation, and normal energy-yielding metabolism.

 Deficiency is common among vegans, the elderly, and individuals with gastrointestinal issues.

B12 is found mainly in animal-based foods. A supplement can be valuable for people with reduced absorption or those following a vegan diet. If you want to test your B12 levels, you can find the blood test 

Folic Acid (Vitamin B9) – important for cells and blood formation 

 contributes to normal blood formation and has a role in the process of cell division. B9/Folate also contributes to the reduction of tiredness and fatigue. Vitamin B9 is especially important before and during pregnancy.

Folic acid/folate is found in green leafy vegetables, beans, and whole grains. Supplements may be necessary during pregnancy or in cases of reduced absorption. If you want to test your B9 levels, you can find the blood test 

Three important minerals - iron, magnesium, and zinc

Iron, magnesium, and zinc are three minerals that affect everything from energy levels and muscle function to the immune system and skin health. Deficiency is relatively common and can cause symptoms, but it can often be addressed with the right diet, lifestyle, and supplements. Below is an overview of their most important functions and what to be aware of.

 contributes to normal oxygen transport in the body. Iron deficiency is common in menstruating women, pregnant women, athletes, and individuals who do not consume an iron-rich diet.

Iron-rich foods include red meat, legumes, pumpkin seeds, and spinach. Sometimes, an extra iron supplement may be needed. If you want to test your iron levels, you can find the blood test 

Magnesium – the mineral for muscles, energy, and recovery

 contributes to normal muscle function, the normal functioning of the nervous system, and normal energy-yielding metabolism. It also contributes to the reduction of tiredness and fatigue.

Magnesium is found in nuts, seeds, legumes, and green leafy vegetables. If you wish to take a supplement, you can find it here. If you want to test your magnesium levels, you can find the blood test 

Zinc – important for the immune system and skin

 contributes to the normal function of the immune system, the maintenance of normal skin, and has a role in the process of cell division. Zinc also contributes to the maintenance of normal testosterone levels in the blood. 

Zinc is found in shellfish, seeds, and whole grains. A zinc supplement from Great Earth can be an option for individuals with increased needs. If you want to test your zinc levels, you can find the blood test 

Why do vitamin and mineral deficiencies occur?

Vitamin and mineral deficiencies can arise for various reasons. A common cause is a restrictive diet or a generally low nutrient intake, meaning the body doesn't get the building blocks it needs. Stress and high physical strain can also increase the demand for nutrients, while impaired absorption in the stomach and intestines can reduce the body's ability to utilise them. Certain medications can also negatively affect absorption. For many, the need for these nutrients naturally increases during periods such as pregnancy, breastfeeding, or intense exercise.

How do you know if you have a deficiency?

Symptoms can provide clues, and blood tests offer information about your vitamin and mineral levels. You can test your levels through blood tests as a preventative measure and to monitor your values over time.

Even if test results show you are 'within the reference range,' it's always best to consider your individual needs and how you feel. Reviewing your diet, lifestyle, sleep, and stress levels is crucial for supporting your health. Sometimes, a high-quality food supplement can be a good complement to ensure an adequate intake.

How to prevent and address a deficiency  

To prevent and address vitamin and mineral deficiencies, it's important to eat a varied diet rich in vegetables, legumes, nuts, seeds, and high-quality protein sources. It is equally important to prioritise sleep and recovery, and to exercise regularly, as lifestyle factors influence the body's nutrient balance. If you have symptoms, it can be valuable to test your levels to get a clear picture of any potential deficiencies, and sometimes you may need help from a doctor for a broader clinical assessment. You can also test your levels preventatively and to monitor your blood values over time. High-quality food supplements can be a good complement to ensure the body receives sufficient levels of vitamins and minerals.

Vitamin and mineral deficiencies can affect everything from energy and the immune system to mood and recovery. By preventing deficiencies and monitoring your blood values over time, you can actively work to support your health and wellbeing.

National Institutes of Health – Office of Dietary Supplements

Vitamin and Mineral Deficiency: Symptoms, Causes, and How to Optimise Your Levels

Good for the liver:

The liver is your second-largest organ and performs many vital tasks in your body every day, such as detoxifying the blood, producing bile, and storing nutrients. To ensure your liver functions optimally, it's important to take care of it through the right diet and food supplements. In this article, we'll explore what's good for the liver, including dietary advice and specific supplements that can support liver function.

A healthy diet is fundamental to keeping your liver healthy. Here are some key components of a liver-friendly diet and foods that are good for the liver:

Vegetables like broccoli, cauliflower, and Brussels sprouts contain antioxidants and fibre that help to detoxify the liver. Fruits such as berries, apples, and citrus fruits are rich in vitamins and antioxidants that protect liver cells from damage.

Wholegrains like oats, quinoa, and brown rice are good for the liver because they are high in fibre, which helps regulate blood sugar levels and reduce fat accumulation in the liver.

Fats from avocados, nuts, seeds, and olive oil are rich in omega-3 fatty acids, which can reduce inflammation and improve liver function.

Protein sources like chicken, turkey, and fish are less taxing on the liver compared to red meat. Eggs and legumes are also excellent options for supporting the liver.

In addition to a healthy diet, certain food supplements can help support liver health.

Here are some of the most effective liver supplements:

Milk thistle is one of the most popular supplements for liver health. It contains silymarin, a compound that has been shown to protect liver cells and promote the regeneration of liver tissue.

 has anti-inflammatory and antioxidant properties that can protect the liver from damage and improve its function. The patented turmeric extract Curcumin C3 Complex® contains a full 95% curcuminoids, which are the active substances in turmeric. Curcumin C3 Complex® is the most studied and clinically documented turmeric extract on the market. Our Turmeric contains Curcumin C3 Complex® and also a black pepper extract that increases the absorption of turmeric in the body.

NAC is an amino acid that helps to increase the production of glutathione, a powerful antioxidant that detoxifies the liver and protects against oxidative stress.

ALA is an antioxidant that helps to detoxify the liver and improve its function. Alpha-lipoic acid, or ALA, is one of the most important antioxidants we have. This is because it is both fat- and water-soluble, allowing it to work in larger parts of the body, unlike other antioxidants that are only soluble in fat or water. The body's own production of ALA decreases as you get older, making it beneficial to add a little extra. ALA from Great Earth contains our Time-release system, which means it is released evenly over 8 hours, increasing its absorption in the body.

Support your liver with lifestyle changes

In addition to eating the right foods for your liver and taking food supplements, certain lifestyle changes can contribute to a healthy liver:

Alcohol can cause serious damage to the liver, including fatty liver, hepatitis, and cirrhosis. Limit your alcohol intake to protect your liver.

Excessive consumption of sugar and fatty foods can lead to fatty liver disease and other liver problems. Instead, choose healthy, nutrient-dense foods.

Regular exercise helps to keep your liver healthy by reducing fat accumulation and improving blood sugar control.

Being overweight or obese increases the risk of fatty liver disease and other liver problems. By maintaining a healthy weight, you can reduce the strain on your liver.

Taking care of your liver is crucial for your overall health. By eating a balanced diet that is good for the liver—one rich in fruits, vegetables, wholegrains, and healthy fats—as well as taking specific food supplements and making lifestyle changes, you can effectively support liver function and prevent liver problems.

What's good for the liver? A dietary guide

Vad är bra för levern? - Info om kost och kosttillskott

For Hair and Nails:

Strong, healthy hair and well-kept nails are a dream for many. Achieving this isn't just about external care; what we consume through our diet also plays a crucial role. Vitamins and food supplements can be key to strengthening both hair and nails. In this article, we'll explore the best vitamins and food supplements for hair and nails, and how they can contribute to your beauty routine.

To get strong and shiny hair, it's important to consume the right vitamins. Hair vitamins can include a combination of different nutrients that support hair growth and health. Biotin (Vitamin B7) is one of the most well-known vitamins for hair growth.

 is important for normal cell division and contributes to the maintenance of normal vision and skin. 

 contributes to normal collagen formation for the normal function of the skin and helps protect cells from oxidative stress. 

 helps to protect cells from oxidative stress.

A good combination of vitamins for hair and nails often includes minerals like 

. Zinc contributes to the maintenance of normal hair and nails. Iron contributes to the normal formation of red blood cells and haemoglobin and to the reduction of tiredness and fatigue.

In addition to a healthy diet, hair food supplements can help ensure you get all the necessary nutrients. These supplements are specially formulated to support hair growth and strength. They may contain a mix of vitamins, minerals, amino acids, and plant extracts.

Supplements for hair often include ingredients like 

(methylsulfonylmethane), and keratin. Collagen is a protein that helps maintain the skin's elasticity. MSM contributes to maintaining healthy joints, and keratin is a protein naturally found in hair and nails.

An effective food supplement for hair and nails often combines several nutrients in a single product. Our 

 is designed to help you achieve resilient hair with a beautiful lustre. With ingredients like millet, horsetail, and cysteine, Beautiful Hair provides important nourishment for your hair. For a good hair day, every day! It also contains biotin and zinc, which contribute to the maintenance of normal hair. It also contains copper (which contributes to normal hair pigmentation) and cysteine (an important component of the protein keratin, which hair is primarily made of).

Which is the best vitamin for hair and nails?

, is often considered the best vitamin for hair and nails. Biotin contributes to the maintenance of normal hair, skin, and mucous membranes.

Do I need to take supplements for my hair if I eat a balanced diet?

While a balanced diet is important, hair supplements can provide an extra boost of essential nutrients that may be difficult to obtain in sufficient amounts from diet alone.

How long does it take to see results from hair vitamins?

It can take anywhere from a few weeks to a few months before you start to see noticeable results from hair vitamins, depending on your body and how deficient your diet was previously.

Taking care of your hair and nails is not just a matter of appearance, but also of health. By including the right vitamins and food supplements in your daily routine, you can support your hair and nails from the inside out. Explore our range of high-quality products for hair and nails and find what works best for you.

Hair and Nails - Vitamins and Food Supplements

Hår och naglar - Vitaminer och kosttillskott

Shop Turmeric: 

Turmeric, or Curcuma longa, is a golden-orange spice that has been used for thousands of years in traditional medicine and cooking. Originating from Southeast Asia, it's a key ingredient in curry. But what is turmeric good for? Here, we explore the various benefits and uses of this fantastic spice.

Turmeric is a root plant belonging to the ginger family. The active compound in turmeric is called curcumin, which possesses potent anti-inflammatory and antioxidant properties. Turmeric is used not only as a spice but also as a food supplement in the form of capsules and powders.

One of the most well-known benefits of turmeric is its anti-inflammatory properties. Research suggests that curcumin appears to have antioxidant, anti-inflammatory, and antibacterial effects. It also contributes to the normal function of the immune system, the normal function of joints, and the protection of cells from oxidative stress.

According to a 2008 study by Hatcher et al., published in Cell Mol Life Sci, turmeric is one of the most studied plants, with curcumin being the key compound possessing antioxidant, anti-inflammatory, and antibacterial properties. Research by Greg Cole indicates that curcumin may protect the brain by inhibiting the formation of amyloid plaques in rodents. A 2013 study led by Small G confirms similar effects in humans, including reduced blood lipid levels and oxidative stress.

Professor Stig Bengmark from University College London highlights turmeric's anti-inflammatory effect through its regulation of up to 1,300 inflammation-driving genes. He notes that, unlike some anti-inflammatory drugs, turmeric has no reported harmful side effects. Turmeric contains about twenty anti-inflammatory substances, with curcumin being the most prominent, making it a safe and effective natural option for managing inflammation.

Turmeric is rich in antioxidants that help combat free radicals in the body.

Taking turmeric as a food supplement can be a convenient way to benefit from its health properties. At Great Earth, we offer turmeric in capsule form, which you can find 

Our Turmeric contains the patented turmeric extract Curcumin C3 Complex®, which provides a high concentration of 95% curcuminoids – the active compounds in turmeric. Curcumin C3 Complex® is the most studied and clinically documented turmeric extract on the market. Our product also includes a black pepper extract to enhance the absorption of turmeric in the body.

It is important to follow the recommended dosage when taking turmeric food supplements.

The use of turmeric during pregnancy is a topic that requires caution. While small amounts used in cooking are generally considered safe, it is best to consult a doctor before taking turmeric food supplements during pregnancy.

FAQ - Frequently Asked Questions about Turmeric

Turmeric is beneficial for several reasons; it contributes to the normal function of the immune system, the normal function of joints, and the protection of cells from oxidative stress.

It is best to consult a doctor before taking turmeric food supplements during pregnancy. Small amounts used in cooking are generally safe.

How should you take turmeric as a food supplement?

Turmeric can be taken as capsules or powder. Always follow the recommended dosage.

What is the difference between turmeric in cooking and as a food supplement?

Turmeric in cooking is used as a spice to add flavour and colour to dishes. Turmeric food supplements are concentrated forms of turmeric taken for their health benefits.

Turmeric is a versatile spice with several health benefits, from helping to manage inflammatory responses and combatting free radicals to supporting digestion and the immune system. Whether you choose to use turmeric in your cooking or as a food supplement, it can be a valuable addition to your wellness routine.

Hatcher H, Planalp R, Cho J, Torti FM, Torti SV. Cell Mol Life Sci. 2008 Jun;65(11):1631-52. doi: 10.1007/s00018-008-7452-4. PMID: 18324353.

Cole GM, Teter B, Frautschy SA. Adv Exp Med Biol. 2007;595:197-212. doi: 10.1007/978-0-387-46401-5_8. PMID: 17569225.

Small GW, Siddarth P, Li Z, Miller KJ, Ercoli L, Emerson ND, Martinez J, Wong KP, Liu J, Merrill DA, Chen ST, Henning SM, Satyamurthy N, Huang SC, Heber D, Barrio JR. J Prev Alzh. Dis. 2018;5(3):175-183. doi: 10.14283/jpad.2018.15. PMID: 30056419.

Bengmark, Stig. Journal of Parenteral and Enteral Nutrition 30.1 (2006): 45-51.

Aggarwal, Bharat B., and Kuzhuvelil B. Harikumar. The International Journal of Biochemistry & Cell Biology 41.1 (2009): 40-59.

Wahlström, B., & Blennow, G. (1978). Acta pharmacologica et toxicologica, 43(2), 86-92.

Sharma RA, McLelland HR, Hill KA, Ireson CR, Euden SA, Manson MM, Pirmohamed M, Marnett LJ, Gescher AJ, Steward WP. Clin Can Res. 2001 Jul;7(7):1894-900.

Dhillon N, Aggarwal BB, Newman RA, Wolff RA, Kunnumakkara AB, Abbruzzese JL, Ng CS, Badmaev V, Kurzrock R. Clin Can Res. 2008 Jul 15;14(14):4491-9.

Agarwal KA, Tripathi CD, Agarwal BB, Saluja S. Surg Endosc. 2011 Dec;25(12):3805-10.

Daily JW, Yang M, Park S. J Med Food. 2016 Aug;19(8):717-29.

Chandran B, Goel A. Phytother Res. 2012 Nov;26(11):1719-25.

Lang A, Salomon N, Wu JC, Kopylov U, Lahat A, Har-Noy O, Ching JY, Cheong PK, Avidan B, Gamus D, Kaimakliotis I, Eliakim R, Ng SC, Ben-Horin S. Clin Gastroent. Hepat. 2015 Aug;13(8):1444-9.e1.

Aggarwal BB, Yuan W, Li S, Gupta SC. Mol Nutr Food Res. 2013 Sep;57(9):1529-42.

Turmeric - What is Turmeric Good For?

Gurkmeja - Vad är Gurkmeja bra för?

Our products for digestive health:

More about gut health: 

Stomach problems? Try probiotics for a healthier gut and a stronger gut flora!

Digestive issues like stomach pain, gas, bloating, and constipation can be both troublesome and embarrassing. They are often caused by an imbalance in the gut flora – the millions of bacteria that live in our gut and play a crucial role in our digestion, nutrient absorption, and immune system.

What are probiotics and how can they help you?

Probiotics are live microorganisms, often called 'good bacteria', found in certain foods and food supplements. They can have a positive effect on our gut health by:

Which probiotic strains are most important?

There are many different strains of probiotic bacteria, and each strain has its own unique properties and benefits. The most common and well-researched probiotic strains are:

There are a few different ways to increase your intake of probiotics:

Improve your digestion with probiotics

Förbättra din matsmältning med probiotika

Shop Omega 3 Vegan: 

Support your heart health and help reduce the risk of cardiovascular disease with Omega-3 fatty acids

Cardiovascular diseases are one of the leading causes of death worldwide. But by eating a healthy diet and looking after yourself, you can reduce your risk. Omega-3 fatty acids are a type of polyunsaturated fat that has been shown to have a range of positive effects on heart health.

What are omega-3 fatty acids and where are they found?

Omega-3 fatty acids come in two main forms: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fatty acids are found in oily fish, such as salmon, mackerel, and sardines. They are also found in certain algae and vegetable oils, like linseed oil and chia seeds.

How can omega-3 fatty acids support your heart health?

Omega-3 fatty acids have been shown to have a range of positive effects on heart health, including:

Most adults should aim for at least 250 mg of omega-3 fatty acids per day. The best way to get omega-3 is by eating oily fish two to three times a week. You can also take omega-3 food supplements.

Remember, a healthy diet and an active lifestyle are the most important factors for supporting your heart health. Omega-3 fatty acids can be a valuable addition to a healthy lifestyle.

Protect Your Heart Health with Omega-3 Fatty Acids

Skydda din hjärthälsa med Omega-3 fettsyror

Food supplements with Vitamin B12: 

More about vitamins and food supplements: 

Vitamin B12, also known as cobalamin, is an essential vitamin that plays an important role in many bodily functions, including:

Vitamin B12 deficiency can cause a range of serious symptoms, including:

Who is at risk of Vitamin B12 deficiency?

The following groups have an increased risk of Vitamin B12 deficiency:

There are a few different ways to ensure you get enough Vitamin B12:

Vitamin B12 deficiency: Diagnosis and treatment

A Vitamin B12 deficiency can be diagnosed with a simple blood test. Treatment depends on the cause of the deficiency. In most cases, it can be effectively managed with B12 supplements.

If you are at an increased risk of Vitamin B12 deficiency, you can take steps to prevent it, such as:

Vitamin B12: The essential vitamin many people are lacking

B12-vitamin: Den essentiella vitaminen som många svenskar saknar

For more iron: 

Iron Deficiency: Symptoms, Causes, and How to Address It

Järnbrist: Symtom, orsaker och hur du kan behandla det

More about digestive health: 

Food for a Happy Gut: Tips for a Healthy and Balanced Gut Flora

The food we eat has a direct impact on our digestive health and well-being. A healthy gut is crucial for our overall health, and by eating the right foods, we can create the conditions for a healthy and balanced gut flora.

In this article, you'll find tips on foods that can promote a good gut feeling and optimise your digestive health. We'll also cover foods that are gentle on the stomach and can help prevent issues like constipation or bloating.

Fibre is like a superhero for your gut! It nourishes the good gut bacteria, contributes to regular bowel function, and can even help prevent certain digestive problems.

Probiotics, or live cultures, are the good bacteria that live in our gut. They contribute to a healthy gut flora and can help soothe digestive discomfort, diarrhoea, and constipation.

Prebiotics are like food for the good gut bacteria. They stimulate the growth of probiotics and contribute to a healthy gut flora.

Besides eating the right food, there are other things you can do to promote a good gut feeling:

By eating a diet rich in fibre, probiotics, and prebiotics, drinking enough water, exercising regularly, managing stress, and getting enough sleep, you can create the conditions for a happy gut and a healthy gut flora. 

Remember, a healthy gut is a vital part of good health and well-being.

Bra mat för magen - Vilken mat är bra för magen?

Food supplements for vegans: 

Food Supplements for Vegetarians and Vegans: Everything You Need to Know

Following a vegetarian or vegan diet can offer many health benefits, but it can also mean you risk becoming deficient in certain essential nutrients. This article provides a complete guide to the food supplements that may be necessary for vegetarians and vegans.

Which nutrients are vegetarians and vegans at risk of being deficient in?

See all food supplements that are especially important for vegans

While a well-planned vegetarian or vegan diet can provide all the nutrients you need, there are some you should pay extra attention to:

Which food supplements should vegetarians and vegans consider taking?

It is important to consult a doctor or registered dietitian for personalised advice on food supplements, as needs can vary depending on age, gender, diet, and overall health. Generally, the following supplements may be beneficial for vegetarians and vegans:

Products we recommend for you as a vegan/vegetarian - Great Earth

Great Earth has all the products you might need to get the right nutrition. Following a vegetarian or vegan diet can be a healthy choice, but it's important to be aware of the risk of nutrient deficiencies. By taking the right food supplements and eating a varied, nutrient-rich diet, vegetarians and vegans can get all the nutrients they need to feel their best.

 A daily supplement of 10-25 micrograms of B12 is typically recommended for vegetarians and vegans.

 An iron supplement of 10-18 mg per day may be necessary, especially for women of childbearing age. Combine iron with vitamin C to enhance absorption.

 A daily omega-3 supplement of 250-500 mg from plant-based sources can be beneficial.

Vilka kosttillskott behöver du som vegetarian eller vegan?

Food supplements to support protein absorption:

Proteins are one of the most important nutrients for our bodies. They are the building blocks of our cells and tissues, and they play a crucial role in many vital functions.

The recommended daily intake of protein for adults is 0.8 grams per kilogram of body weight. This means a person weighing 70 kg needs approximately 56 grams of protein per day. Some individuals, such as athletes and pregnant women, may require more protein.

There are many good sources of protein, from both animal and plant-based origins. Some excellent examples of animal-based protein sources include:

Some excellent examples of plant-based protein sources include:

Tips on vitamins and food supplements to optimise protein absorption:

In addition to eating a varied, protein-rich diet, certain vitamins and food supplements can help to optimise protein absorption and its effects in the body:

Together, we can provide the tools you need to take care of yourself and feel your best.

**It is important to note that food supplements should not be used as a substitute for a healthy and varied diet.

Articles

Vitamin and Mineral Deficiency: Symptoms, Causes, and How to Optimise Your Levels

What's good for the liver? A dietary guide

Hair and Nails - Vitamins and Food Supplements

Turmeric - What is Turmeric Good For?

Improve your digestion with probiotics

Protect Your Heart Health with Omega-3 Fatty Acids

Vitamin B12: The essential vitamin many people are lacking

Iron Deficiency: Symptoms, Causes, and How to Address It

Food for a Happy Gut: Tips for a Healthy and Balanced Gut Flora

Food Supplements for Vegetarians and Vegans: Everything You Need to Know

Why do we need protein?

Vitamins and minerals for pregnancy

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