You can laugh at vitamin deficiency by following these 3 steps


In this article, you will learn everything you need to know about vitamin deficiency and vitamin deficiency symptoms.


Vitamin deficiency? I?


That fits. The blood picture is clear:


Your investigations have shown the following (1st measurement): Vitamin deficiency: magnesium, copper, vitamin D. Borderline/latent deficiency: niacin (vitamin B3).


That was more than three years ago.


The result surprised me, especially since I optimized my diet after the last nutrient analysis in the previous year. I had “actually” eliminated the deficits at the time.


On the other hand, I was more than excited to see the test results. 


Because in the weeks before the examination, I felt tired, stagnated in strength training, and often had ravenous hunger, although my diet was supposed to provide me with enough energy.


The results of the study fit the picture:


  • Vitamin D deficiency symptoms (among others): tiredness, irritability, muscle weakness, cravings.
  • Copper deficiency symptoms (among others): tiredness, muscle weakness.
  • Magnesium deficiency Symptoms (among others): nervousness, inner restlessness, ravenous hunger.


The following steps are simple: fill in what is missing and measure the blood again after about eight weeks.


Could vitamin deficiency have been the cause? In 2 months, I would know.


What role do vitamins and minerals play?

What role do vitamins and minerals play?

Vitamins and minerals are essential to life. Without them, your metabolism can not or only insufficiently fulfill its tasks.


If you have the best possible care, those metabolic processes that are important to you can also run optimally: you lose fat, build muscle and feel as if you could uproot trees.


You only feel as good as your metabolism works.


If the nutrients are missing, you live with the handbrake on. 


In principle, a deficiency in just one of these substances can lead to your fat burning stagnating, you developing cravings, being irritable or prone to infections, or simply feeling listless.


Imagine you could stay focused for hours, have nerves of steel, jump out of bed on a Monday morning in a good mood and not remember the last time you had a cold.


Your body gets what it needs. You see that, and you feel that. The training is running — your reflection smiles at you. And by the way: That smile looks damn good on you.


What are essential nutrients?

What are essential nutrients?

It doesn’t matter whether you want to be stronger, leaner, happier, more concentrated, or more potent: the billions of biochemical metabolic processes are only set in motion by over 40 vital nutrients.


Essential means that your body cannot make them on its own. Therefore, you can only get them through the right diet.


1., – Macronutrients

Macronutrients  not only provide energy but also building material for muscles and organs:



2., – Micronutrients

 Robust metabolic processes cannot take place without micronutrients:


  • vitamins
  • minerals and trace elements


They don’t provide any energy, but they either make the countless metabolic processes in your body possible in the first place or accelerate them.


3., – Secondary plant substances

Secondary plant substances in fruit, vegetables, nuts, and grains protect the plant from microbial attacks and predators and give it its color.


There are 5,000-10,000 phytochemicals, many of which have yet to be researched. 


They keep us healthy without us realizing it.


Because they have not yet been extensively researched, science has not yet included phytochemicals in the list of essential nutrients. My thesis is that this will change in the next few years.


4., – Enzymes

The DNA of your cells stores the information from which your body produces various enzymes.


Enzymes are tiny proteins, the “hard workers” for your metabolism.


They are like an ignition spark that gets all chemical processes in your body going in the first place, for example: breaking down fat, building muscles, and producing immune cells or hormones.


For enzymes to live, you need proteins, vitamins, and minerals.


What are vitamins?

What are vitamins?

A vitamin is an organic molecule your metabolism needs to produce a specific reaction.


The term vitamin comes from the Latin: “Vita,” which means life.


Because your body cannot produce vitamins or is only insufficient, the supply must occur through nutrition.


There is hardly a biochemical process in your body that vitamins are not involved. Life is impossible without vitamins.


Like the players in the national soccer team, each vitamin takes on a highly specialized task in the metabolism – often in conjunction with other vitamins.


If just one vitamin is missing, it can significantly disrupt the processes in the metabolism.


There are 14 vitamins in total. Some are fat-soluble, others water-soluble.


Your body can store the fat-soluble vitamins A, D, E, and K for long periods. 


The other vitamins must be taken in regularly, including the water-soluble B vitamins and C.


What are minerals?

What are minerals?

Minerals, also known as “minerals” in everyday language, are the vital inorganic components of your body.


The minerals found in lower concentrations in your body are called trace elements. They are no less important even if you don’t need that much of them.


Minerals perform many functions in metabolism, for example:


  • regulate the water balance,
  • affect the signal transmission of nerves and muscles,
  • regulate the acid-base balance,
  • mineralize teeth and bones,
  • are part of hormones
  • play a role in blood production and coagulation,
  • activate and form enzymes.


For example:


  • Minerals and trace elements make your immune system fit,
  • Magnesium increases your energy and reduces stress,
  • reduce calcium allergies,
  • selenium brightens the mood,
  • iron leaden tiredness disappears,
  • give iodine new life energy,
  • Zinc cuts the cold season in half.


In short: If you have the feeling of running against the wind every day, it may well be that this is due to empty micronutrient tanks.


It’s like magic when you precisely compensate for a vitamin deficiency. You notice how the wind turns, and suddenly you get a tailwind.


Key Facts: What are vitamins and minerals?

Vitamins and minerals are not only essential if you want to build muscle and lose fat. The vital substances are involved in all processes of your metabolism.


Since your body cannot produce these substances, you must absorb them through your diet. If only one more than 40 essential substances are missing, this can significantly disrupt your metabolism.


There are also thousands of secondary plant substances, most of which have not yet been researched. They probably also play an important role in your metabolism.


Starvation in abundance: is vitamin deficiency "normal"?

Starvation in abundance: is vitamin deficiency “normal”?

Most people think they eat healthily. But how many micronutrients do we consume?


The current “National Consumption Study II” examined how high the proportion of our population is that at least achieves the minimum intake of micronutrients recommended by the DGE. 


Surprisingly, many Americans do not even reach these minimum recommendations. Here are excerpts from some of the study’s results – supplemented by symptoms that can occur with a deficiency.


Percentage of people falling below the minimum recommendations:


  •       Vitamin D: women 91%, men 82%. Vitamin deficiency symptoms ( vitamin D ):  weakness, problems with muscle building, tiredness, irritability, susceptibility to infections. Long-term: bone loss.
  •       Vitamin E: women 49%, men 48%. Vitamin deficiency symptoms (vitamin E): muscle weakness, inflammation, allergies, susceptibility to infections, nervousness.
  •       Folic acid: women 86%, men 79%. Vitamin deficiency Symptoms (folic acid): Fatigue, problems building muscles, muscle weakness, depression, susceptibility to infections, digestive problems.
  •       Vitamin C: women 29%, men 32%. Vitamin deficiency symptoms (vitamin C): susceptibility to infections, faster aging, weak connective tissue, muscle weakness, mood swings.
  •       Calcium: women 55%, men 46%. Mineral deficiency Symptoms (calcium): muscle cramps, cardiac arrhythmia, osteoporosis, allergies, skin irritation, mood swings, water retention.
  •       Iron: women 58%, men 14%. Mineral deficiency Symptoms (iron): Tiredness, lack of concentration, chapped skin, loss of appetite, muscle weakness.
  •       Iodine: women 53%, men 28%. Mineral deficiency Symptoms (iodine): listlessness, fat deposits, tiredness, sensitivity to cold.


This is also confirmed by the experience of Drew Sgoutas, a specialist in sports and nutrition who looks after many performance-oriented athletes in his practice:


“Anyone who does a lot and intensive sport even have an increased need for micronutrients. Although most of my patients eat very consciously, in the vast majority of cases, we determine a mineral or vitamin deficiency in the blood analysis. Symptoms such as cravings, fatigue, or stagnant progress during training can often be remedied with a targeted micronutrient supplement. However, the first step should always be to optimize your regular diet and adapt your lifestyle.”


You can take his 30-second quiz here to find out how much weight you could lose and get a 10-DAY DETOX weight loss plan to get started. 


Key Facts: Is Vitamin Deficiency Normal?

The national consumption study shows that many people in this country are starving “in abundance.” 


Industrially produced foods provide a lot of energy but few nutrients. A latent vitamin deficiency seems to be the rule, not the exception.


How does a vitamin deficiency develop even though you eat healthily?

How does a vitamin deficiency develop even though you eat healthily?

70% of the food in the supermarket is highly processed. They provide a lot of energy but few nutrients – on average, they only contain 20-40% of the micronutrients.


When a large proportion of your daily calorie intake comes from industrial sugar, flour, or fats, there is little room for vitamins and minerals. 


Highly processed industrial goods “steal” vitamins and minerals. It can cause people in abundance to starve.


Many people who want to look good naked pay attention to the energy density  (“How many calories are there…?”) and maybe even the macronutrients of their diet (“How much protein, carbohydrates, fats?”)


Curious crash diets such as the “gummy bears,” “kebab,” or “McDonald’s diet” are based on this paradigm. These diets “work” because they put you in an energy deficit. They fail to mention that you are walking straight into micronutrient deficiencies.


The right nutrition – whether according to LOGI, paleo, vegan, or Dr. Feil Pyramid – is, therefore, a diet that also but not only focuses on macronutrients.


Proper nutrition includes whole foods, minimally processed foods, and most importantly, nutrient-dense foods. 


Let’s take a trip through time.


Scientists have already intensively studied the nutrition of our Stone Age ancestors and have exact ideas of what our diet looked like before agriculture was invented.


In contrast to their Stone Age ancestors, modern man eats:


  • only a tenth of the fiber.
  • half as much protein.
  • twice as much fat (without micronutrients).
  • a third as many vitamins.
  • a tenth of vitamin C.
  • a quarter of the potassium.
  • a quarter of the zinc.
  • over four times as much salt.


What if you do without processed foods and eat fresh, unprocessed foods instead?


Unfortunately, fresh fruit and vegetables are often poor in micronutrients.


Research shows that natural foods contain up to 70% less magnesium, selenium, iodine, vitamin C and folic acid today than 100 years ago.


The fruits are usually harvested unripe and continue to ripen during transport – then in shipping containers, trucks, or airplanes. 


Even if they shine brightly out of the vegetable baskets, the supermarket goods often contain hardly any vitamins compared to fresh fruit and vegetables.


However, a vitamin deficiency can be caused by many other factors: 


  • depleted farmland
  • premature precocious harvest
  • long journeys of food
  • industrial processing
  • Preparation (wash, peel)
  • Heating: Heat destroys nutrients
  • Storage, keeping warm (commercial kitchens)
  • limited absorption in the body depending on the condition of the intestine and digestive capacity
  • increased consumption during illness, sport, stress
  • Certain drugs are “vitamin robbers” (e.g., gastric acid blockers, metformin, cholesterol-lowering drugs, blood pressure-lowering drugs, the pill, laxatives).


It is therefore not easy to be sufficiently supplied with vital substances in today’s food, even if you eat consciously and in a balanced way.


Key facts: How does a vitamin deficiency arise?

A variety of factors can cause vitamin deficiencies. They started with the lower vital substance content of many foods, through their processing to individual factors such as the intestinal flora or certain medications.


Why you probably need more vitamins and minerals

Vitamin Deficiency: Why you probably need more vitamins and minerals

The official nutritional recommendations are tailored for the average person. But those who stay tuned are not average citizens.


To lose weight or reach the next level in training, you need more vital substances than the sedentary American.


Your metabolism can now cope with more challenges. For this, he needs more aid in the form of micronutrients.


Especially if you are aiming for a calorie deficit, you are reducing the scope you have to meet your vitamin and mineral needs.


Then you want to fill up on more nutrients with fewer calories.


You also need more if you train performance-oriented and want to regenerate as quickly as possible.


Key facts: staying tuned needs more

Anyone who wants to lose weight or make rapid progress in training can assume an increased need for micronutrients.


How to fix any mineral and vitamin deficiency in 3 steps

How to fix any mineral and vitamin deficiency in 3 steps

With the following 3-step plan, you ensure that you are perfectly supplied with vitamins and minerals.


Vitamin Deficiency: Balanced diet

Vitamin Deficiency I – Balanced diet

Eat what nature makes. No dietary supplement or industrially manufactured finished product can do it better than nature.


Unfortunately, most people eat 80% processed foods. You want to keep this percentage as low as possible – in favor of natural foods.


It’s a good idea to focus as much on the following foods as possible – the less processed, the better:



I recommend food from organic farmers. Fresh organic products contain many more vitamins and minerals. 


For example, organic fruits contain at least 1/3 more vitamin C.


More naked-good-looking vital substances, fewer pollutants.


The perfect nutritional model is based on your preferences. Many roads lead to Rome. In this article, you will read which diet is the right one – vegan or paleo.


But even if you eat a conscious and balanced diet, it is not easy to be optimally supplied with all essential vital substances.


Vitamin Deficiency: Basic Supplements

Vitamin Deficiency II – Basic Supplements

Our Stone Age ancestors didn’t just eat more naturally. The meals they ate also contained more nutrients, and did not take any medication.


But it would be best if you had more of these nutrients today because your body is exposed to more stress factors.


Career, family, friends, finances, and fitness – if you want to give 100% in all areas, you risk burning the candle from both sides. 


And not only the lifestyle but also environmental toxins, noise, and air pollution stress the organism.


On the other hand, sometimes there is not enough time to cook healthy food. And some people don’t like fish.


Taking specifically selected basic supplements will help you to counteract a mineral and vitamin deficiency.


Vitamin Deficiency: Laboratory-based micronutrient optimization

Vitamin Deficiency III – Laboratory-based micronutrient optimization

Just as each of us has a different hair or eye color, our metabolism also works individually. 


You will achieve the best results if you know precisely what your nutritional needs are and tailor the supplement to your individual needs.


A specialist in nutritional medicine can measure what is missing in the blood.


Key Facts: Eliminate vitamin deficiency in 3 steps

A healthy-looking-nude diet rich in vital substances always begins with wholesome, natural foods. Nature lays the foundation for everything your metabolism needs to function optimally.


You can close most of the gaps in the second step with high-quality basic supplements.


The gold standard is step 3: A laboratory-based whole blood test by a nutritionist.


if you feel like you're running against the wind every day

Vitamin Deficiencies – Conclusion

It may be related to empty micronutrient tanks if you feel like you’re running against the wind every day.


The 3-step plan will help you to optimize your supply of vital substances:

3-step plan will help you to optimize your supply of vital substances

I corrected the vitamin deficiency I had identified in the laboratory within a few weeks through targeted micronutrient supplementation. The values were perfect at the control check, and the symptoms had disappeared.


It’s like magic when you precisely compensate for nutrient deficiencies and notice how the wind changes direction, and you suddenly get a tailwind.


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