Tag Archives: Potassium

Vitamin Deficiency and Fatigue

Jacquie Eubanks RN BSN VitDeficiencyFatique

How often when asked “How are you?” do you automatically respond with the polite, standard answer, “I’m fine, thanks. How are you?” If we responded truthfully, we might say “I’m exhausted, actually,” or “I’m just worn out today.” The truth is that many of us are trying to balance work, home, school and family responsibilities, often on less than optimal sleep. On top of that, restrictive diets and our standard American diet don’t necessarily provide the nutrients we need to optimally support our everyday bodily processes, including energy production. Getting sufficient, and even excessive, daily calories does not necessarily equate to proper nutrient intake. Studies show we are suffering from micronutrient deficiencies that can lead to energy depletion, fatigue and a whole range of health problems.

Poor nutrition often results in food cravings, overeating and obesity, as our bodies attempt to get the nutrients required for good health and function. As much as we think our bodies just run automatically 24/7, depriving the body of nutrients isn’t much different from depriving a machine of the fuel it needs to operate. Eventually, the machine runs dry, catches fire, seizes up or quits running altogether, similar to our bodies when they break down–dehydration, inflammation, muscle fatigue and exhaustion can ensue. And while fatigue can be a warning sign of potential illness, many times the most common causes of fatigue are vitamin and mineral deficiencies.

All bodily cells rely on vitamins and minerals to produce energy. Nutrient deficiencies impair cellular energy production, resulting in a lack of energy and fatigue. Low energy has become one of our most common health complaints, as fatigue can negatively affect all areas of life from work quality to enjoyment of daily activities. Persistent feelings of exhaustion or muscle fatigue should be addressed sooner rather than later, as prolonged fatigue may be an early warning sign of underlying health issues or potential future health problems. In addition to nutrient deficiencies, poor sleep quality, lack of exercise and emotional stress all deplete energy stores and contribute to overall tiredness.

Let’s take a look at how deficiencies in certain nutrients affect our energy levels:

  • Calcium – Calcium is critical to energy production and proper nerve function. In addition to fatigue, low calcium can cause muscle cramps and abnormal heart rhythms.
  • Vitamin D – Essential for growth and development, vitamin D deficiency can cause fatigue, muscle aches and weakness and can negatively affect the health of bones and teeth. Low vitamin D levels can result in fibromyalgia, chronic fatigue syndrome and compromised immune and neurological health.
  • Iron – When the body lacks iron, it struggles to make new red blood cells that carry oxygen to cells throughout the body. Left unchecked, iron deficiency can result in severe anemia, which can cause extreme exhaustion.
  • B vitamins – B complex vitamins aid in converting food into energy. Deficiencies in any of the B vitamins can negatively affect the cells’ mitochondrial energy production, resulting in weakness, balance issues and physical and mental exhaustion.
  • Magnesium – Insufficient magnesium intake can result in oxidative stress and chronic inflammation, key players in fatigue-related conditions including chronic fatigue syndrome. Vital for energy production, a magnesium deficiency can cause muscle cramps, abnormal heart rhythms, fatigue and weakness.
  • Potassium – Low potassium levels may cause muscle cramps and weakness and can dangerously disrupt normal heart rhythms, resulting in heart palpitations or irregular heartbeats.
  • Antioxidants – Antioxidants help protect against free radical damage that can compromise mitochondrial energy production. Antioxidant vitamins, such as C and E, and the mineral selenium help address fatigue by supporting healthy mitochondrial energy production.

Deficiencies should always be addressed as a preventative measure to protect against illnesses associated with nutrient deficiencies. Fortunately, many vitamin and mineral deficiencies can be corrected with good health advice, dietary changes and supplementing with high quality vitamins and minerals.

Multi-Mins (Iron & Copper Free)Multi-Mins™ (Iron & Copper Free) by Biotics Research – This high absorbable formula supplies a balanced source of mineral chelates, whole foods, phytochemically bound trace minerals and antioxidant enzymes. Gluten and dairy free.

 

UltraNutrientUltraNutrient® by Pure Encapsulations – This advanced formula provides core vitamins and minerals, antioxidants, botanicals and phytonutrient extracts to provide broad-spectrum nutritional support. Non-GMO formulation.

 

 

Active B-ComplexActive B Complex by Integrative Therapeutics – This formula provides the full complement of bioavailable B vitamins in support of multiple biochemical processes including energy production, healthy homocysteine blood levels, and improved visual clarity, concentration and alertness.

 

Minimal and Essential Antioxidant and Multi-Vitamin FormulaMinimal and Essential® Antioxidant and Multi-Vitamin Formula by Vital Nutrients This full-spectrum formula provides the minimum daily requirements of vitamins and some essential minerals along with a potent antioxidant complex.

 

 

References:
Is a Vitamin or Mineral Deficiency Making You Tired? http://health.usnews.com/health-news/health-wellness/articles/2015/09/08/is-a-vitamin-or-mineral-deficiency-making-you-tired
3 Top Nutritional Deficiencies As Fatigue Causes. http://www.naturalhealthadvisory.com/daily/fatigue-lack-of-energy/3-top-nutritional-deficiencies-as-fatigue-causes/
7 nutrient deficiencies that can make you sick. http://www.mnn.com/health/fitness-well-being/stories/7-nutrient-deficiencies-that-can-make-you-sick
10 Vitamin And Mineral Deficiencies That Are Draining You Of Your Energy. http://dailyhealthpost.com/10-vitamin-or-mineral-deficiencies-related-to-fatigue/
7 Common Nutrient Deficiencies: Know the Signs. http://www.everydayhealth.com/hs/guide-to-essential-nutrients/common-nutrient-deficiencies/
Vitamin D Deficiency – An Ignored Epidemic. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3068797/

Potassium’s Role in Health

PotassiumJacquieIconBy Jacquie Eubanks
BSN, RN
 

As the third most abundant mineral in the human body, potassium is a vital electrolyte that has many significant health benefits.  These benefits should not be overlooked if you wish to maintain your health and wellbeing.  Low consumption of fruits and vegetables and an increased intake of heavily salted processed foods have led to a decrease in potassium levels in the U.S. population.  According to the National Academies’ Food and Nutrition Board, adequate potassium intake is 4.7 grams (4,700 mg) per day.  In the U.S., men generally consume 3 grams per day and women average less than 2.5 grams.  Why is potassium important and do we need to increase our daily intake of potassium rich foods?

In addition to promoting an overall sense of wellbeing, potassium is critical for the proper functioning of the human body, supporting heart, brain, kidney and muscle tissue function.  Potassium helps to strengthen bones and aids in the maintenance of the electrochemical balance for support of nerve impulses and muscle contractions.  A potassium deficiency along with a high sodium diet can lead to diabetes, hypertension, stroke, heart disease and arthritic or rheumatic conditions.  Symptoms of fatigue, muscle weakness, abnormal heartbeat or palpitations, high blood pressure, anemia or severe headache are all associated with potassium insufficiency.    

Studies show that a high potassium diet, which could include more fruits, vegetables, potatoes, beans, fish, avocados, bananas, coconut water and leafy greens, can address low potassium levels and alleviate or provide significant relief of symptoms.  Diets that include potassium rich foods are associated with a decrease in elevated blood pressure, improved kidney function and more efficient vascular function. 

  • Potassium plays a huge role in maintaining electrical conductivity of the brain, supporting brain function.  By aiding in oxygen transport to the brain, potassium helps to stimulate neural activity, aiding cognitive function, memory and learning. 
  • Heart benefits include a more normalized heartbeat and reduced incidence of arrhythmia and heart attack.
  • Potassium aids in stroke prevention by acting as a vasodilator, helping blood flow more freely and relaxing blood vessels. 
  • Healthy potassium levels have a significant influence on lowered blood pressure, decreasing the risk of stroke in both men and women.  Too much sodium and too little potassium can result in elevated blood pressure. 
  • Potassium stimulates the kidneys to eliminate waste, which aids in maintaining healthy and balanced water and pH levels in the body.  Potassium plays a significant role in maintaining optimal fluid balance necessary for efficient cell functioning.
  • Potassium helps to enable muscle tissue growth and the utilization of metabolic energy, allowing all muscles, including the heart muscle, to function optimally. 
  • Regulated fluid levels aid the transmission of electrical charges from the brain and nervous system, supporting organ function and fast and efficient muscle contraction and relaxation. 
  • Potassium helps to keep blood sugar levels stabilized throughout the body, reducing the chances of insulin spiking and plummeting.
  • Potassium aids in hormone regulation including cortisol and adrenaline hormones, which in excess amounts can cause anxiety and chronic stress.  

While we can’t underestimate the importance of potassium’s role in health, we can also have too much of a good thing.  As excessive potassium intake can affect kidney function, supplementation is best directed by a healthcare professional.  However, a diet that includes  potassium rich foods and a lowered sodium intake can help keep your heart, brain and body active and  functioning at its best. 

Excellent choices for supplementation include:

Potassium Citrate (M240)

Potassium Citrate (M240) by Thorne Research provides 99 mg per capsule of highly absorbable potassium in support of cardiovascular, musculoskeletal, kidney and overall health.  Non-GMO formula.  Gluten, soy, dairy and wheat free. 
 
 
 
 
Potassium-99
 
Potassium-99 by Progena provides 99 mg of potassium as amino acid chelate per tablet.  Gluten, soy and wheat free formula. 
 
 
 
 
 
Potassium (citrate)
Potassium (citrate) by Pure Encapsulations provides 200 mg of potassium per vegetable capsule for support of bodily functions including nerve, nutrient metabolism, bone, muscle and cardiovascular health. 
 
 
 
Potassium Citrate
 
 
Potassium Citrate by Allergy Research Group provides pure bioavailable potassium citrate in support of optimal health.  Gluten and soy free product.  99 mg per capsule. 

 

Vitamins and Minerals 101

VitaminsAndMinerals101By Jacquie Eubanks BSN, RN

Vitamins and minerals are considered essential nutrients because, by acting in concert, they perform hundreds of roles in the body every day.  The human body requires these vital nutrients in order to function properly, grow and develop normally and prevent disease.  There are 13 essential vitamins and each play a role in crucial body functions.  Deficiencies in these vitamins can and do lead to health problems.  Just as insufficient amounts of key micronutrients can cause significant harm to your health, sufficient quantities can provide a substantial benefit. 

The essential 13 and their optimum daily intake:

  • Vitamin A – Also known as retinol, vitamin A strengthens immunity, supports healthy vision and assists in formation and maintenance of healthy teeth, bones, skin, soft tissues and mucous membranes.  5,000-10,000 IU
  • Vitamin C –  Also called ascorbic acid, vitamin C is an important antioxidant that supports the immune system, promotes wound healing, assists in iron absorption and promotes healthy teeth and gums.  1,000-3,000 mg
  • Vitamin D –  Known as the “sunshine vitamin” because the body needs sunshine to produce it, vitamin D is necessary for calcium absorption and aids in maintaining proper blood levels of phosphorus, both of which are needed for normal development and maintenance of healthy teeth and bones.  400 IU
  • Vitamin E –  An antioxidant, known as tocopherol, that plays a role in the formation of red blood cells and assists in the use of vitamin K.  Although vitamin K is not listed as one of the essential 13, it aids in the formation of red blood cells and promotes bone health.  200 IU
  • Vitamin B1 (Thiamine) –  Essential to heart function and healthy nerve cells, vitamin B1 helps in the conversion of carbohydrates into energy.  50-100 mg
  • Vitamin B2 (Riboflavin)  –  While working in tandem with other B vitamins, vitamin B2 supports production of red blood cells and is essential for growth.  15-50 mg
  • Vitamin B3 (Niacin) –  Considered to have cholesterol-lowing effects, vitamin B3 helps maintain healthy skin and nerves.  15-50 mg
  • Vitamin B5 (Pantothenic Acid) –  Essential for food metabolism, pantothenic acid supports the production of hormones and cholesterol.  50-100 mg
  • Vitamin B7 (Biotin) –  Necessary for the metabolism of protein and carbohydrates, biotin also aids in the production of hormones and cholesterol.  400-800 mcg
  • Vitamin B6 –  Also called pyridoxine, vitamin B5 helps form red blood cells and maintain brain function.  50-100 mg
  • Vitamin B12 –  Needed for metabolism, vitamin B12 helps maintain the central nervous system and helps form red blood cells.  200-400 mcg
  • Vitamin B9 (Folate or Folic Acid) –  Working in conjunction with vitamin B12, folic acid is needed for the production of DNA, which controls tissue growth and cell function.  400-800 mcg

There are basic differences between vitamins and minerals.  Vitamins are organic and can be broken down by heat, light, air or acid.  Minerals are inorganic and hold onto their chemical structure.  Minerals found in soil and water have an easy route to your body through plants, fish, animals and fluids that you eat and drink.  Vitamins, on the other hand, are more fragile and can become inactive through cooking, storage and exposure to light and air.  Many vitamins and minerals work cooperatively to help your body absorb and use their nutrients.  Vitamin C, for example, aids in iron absorption and vitamin D enables your body to use the calcium you ingest, rather than extracting it from your bones. 

Vitamins are typed as either water-soluble or fat-soluble.  Water-soluble vitamins are found in fruits, vegetables and whole grains.  Water-soluble vitamins, such as vitamin C, B complex and folic acid, are easily absorbed by the body and are not stored in large amounts.  Because water-soluble vitamins are not stored, more consistent intake is important.  Any excess of these vitamins is removed by the kidneys and excreted.  Fat-soluble vitamins are found in animal fats, vegetable oils, dairy foods, and oily fish.  Fat-soluble vitamins, such as vitamin A, vitamin E, vitamin D, and vitamin K, are absorbed though the intestinal tract with the help of bile acids and are stored in the liver and fatty tissues for use as needed.   

Essential roles of water soluble vitamins:

  • Produce energy
  • Release energy from food
  • Build proteins and help cells reproduce
  • Make collagen for wound healing, support vessel walls and form a base for teeth and bones

Essential roles of fat soluble vitamins:

  • Aid in keeping eyes, skin, lungs, gastrointestinal tract and nervous system in good repair
  • Build bones
  • Aid in absorption of other nutrients
  • Antioxidant protection

According to the Dietary Guidelines for Americans, many of us consume more calories than we need yet without taking in the recommended amounts of numerous nutrients.  Low dietary intake of these nutrients can become a cause for concern.  These nutrients include deficiencies in:

  • For adults – Calcium, potassium, fiber, magnesium, vitamin A, vitamin C and vitamin E.
  • For children and adolescents –  Calcium, potassium, fiber, magnesium and vitamin E.
  • For specific population groups, such as women of childbearing age, adults with darker skin and those with insufficient exposure to sunlight  – Vitamin B12, iron, folic acid, and vitamin D.

Minerals, which are necessary for building strong bones and teeth, controlling body fluids inside and outside cells and turning foods into energy, include but are not limited to:

  • Calcium Calcium, which has several important functions, is the most abundant mineral in the body.  Functions include helping to build strong bones and teeth, regulating muscle contractions, including heartbeat, and assisting in blood clotting.  1,500-2,000 mg
  • Iron –  Iron helps make the red blood cells that carry oxygen throughout the body. Excess iron cannot be excreted by the body.  Consult your healthcare provider before taking supplements containing iron.  Supplementation with iron is not recommended for children under 18 years of age.   18-30 mg
  • Magnesium –  Magnesium supports the parathyroid glands, which produce hormones for bone health, and helps turn food into energy.  750-1,000 mg
  • Potassium –  Potassium has many important functions including controlling fluid balances in the body and maintaining healthy blood pressure.  99-500 mg
  • Beta- carotene –  The body turns beta-carotene into vitamin A and, as such, performs the same function in the body as vitamin A.  5,000-25,000 IU
  • Zinc –  Zinc aids in processing carbohydrates, protein and fat, helps make new cells and enzymes and assists in wound healing.  30-50 mg

Dietary supplements ensure that adequate amounts of nutrients are obtained on a daily basis especially when optimal amounts are not obtained through a healthy, varied diet.  Whether you are a youngster or a senior, male or female, there is a multivitamin and mineral supplement that is right for you.  If you are on medication or have a health condition, please check with your health provider to determine the best supplement to meet your individual needs. 

Basic Maintenance Multi-Vitamin/Mineral Supplement Without Iron by Metabolic Maintenance –  A daily multi-vitamin/mineral supplement which includes all the essential nutrients for organ function and protection. It contains the finest hypo-allergenic ingredients to guarantee optimal absorption and utilization.

Bio-Multi Plus Iron Free by Biotics Research –  Versatile, balanced multiple vitamin and mineral supplement supplying unique forms of important micro-nutrients available exclusively from Biotics Research Corporation. 

Complete Nutritional System Multivitamin by Rainbow Light Nutrition –  A special blend of essential vitamins and minerals plus superfoods and botanicals to promote increased natural energy production, immune support and healthy stress levels.  Contains iron. 

PhytoMulti without Iron by Metagenics –  A proprietary blend of 13 concentrated plant extracts and phytonutrients with scientifically tested biological activity for complete wellness support. 

Daily Best by DaVinci Laboratories of Vermont –  A balanced blend of high potency, daily multiple vitamins and minerals with antioxidants.  Provides support for bone health, cardiovascular health, metabolic function and fat metabolism.  Contains iron.

Multi-Nutrients 3 Citrate/Malate Formula (without Copper and Iron) by Vital Nutrients A comprehensive multivitamin/mineral formula with potent antioxidants in a gentle bioavailable formula.