Vitamin D

According to the Times of India, vitamin D supports strong bones, muscle activity, immune regulation, and energy metabolism. When deficient, muscle cells do not receive enough energy, leading to aches, soreness, and muscle weakness even with adequate sleep.

Low vitamin D levels can increase inflammatory responses in the body, affect nerve transmission, and cause feelings of exhaustion. Limited sun exposure and frequent use of sunscreen often make the body prone to this vitamin deficiency.

Daily vitamin D requirements depend on age and health status. The standard recommended intake for adults typically ranges from 600-800 IU (equivalent to 15-20 mcg) per day. Vitamin D can be supplemented by sunbathing for 10-15 minutes daily before 8h and eating vitamin D-rich foods, such as: salmon, mushrooms, and egg yolks.

Meat and organ meats are sources of vitamin B12. Photo: Ha Truong

Meat and organ meats are sources of vitamin B12. Photo: Ha Truong

Vitamin B12

This vitamin plays a crucial role in red blood cell production, maintaining stable nerve function, and supporting cellular energy production. A vitamin B12 deficiency can lead to body fatigue, memory impairment, numbness, and difficulty concentrating. Vegetarians, older adults, and individuals with digestive disorders are at higher risk of vitamin B12 deficiency. This vitamin is typically found in animal-derived foods, such as: meat, fish, and organ meats.

The recommended vitamin B12 intake for individuals 14 years and older is 2,4 mcg daily. This requirement can be met through daily dietary intake, according to Healthline.

Vitamin B1

Vitamin B1 is vital for converting carbohydrates into energy for the body. A deficiency can cause fatigue, irritability, difficulty concentrating, and reduced stamina. Diets rich in refined carbohydrates and processed foods also increase the risk of vitamin B1 deficiency.

A safe way to ensure adequate vitamin B1 intake is to maintain a balanced, nutrient-rich diet. Prioritize: lean pork, beef, salmon, black beans, lentils, oats, and sunflower seeds. Adults require approximately 1,1-1,5 mg of vitamin B1 daily.

By Le Nguyen (Compiled)