Vitamin and Mineral Deficiency in Anxiety INFOGRAPHICS

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Potential Nutrient Deficiencies

The Vitamin Deficiency

  • Vitamin D

  • VITAMIN D is a fat-soluble vitamin that is essential for the regulation of calcium and phosphorus levels in the body. It helps to promote the absorption of calcium and phosphorus from the intestines, which contributes to bone health and growth. VITAMIN D is also important for immune function and has been associated with reduced incidence of certain diseases such as multiple sclerosis, depression, and some types of cancer.

    The recommended daily intake of VITAMIN D varies according to age and gender. The following are the recommended daily intake for different age groups:

    – Infants 0-12 months: 400-1000 IU/day
    – Children 1-18 years: 600-1,000 IU/day
    – Adults 19-70 years: 600-800 IU/day
    – Adults over 70 years: 800-1000 IU/day

    NOTE: Some people may need higher VITAMIN D intake, such as those who have limited exposure to sunlight, have dark skin, are obese, or have certain medical conditions. It is always recommended to consult a healthcare provider about the proper dosage of VITAMIN D supplements.

The Mineral Deficiency

  • Selenium

  • SELENIUM is an essential trace mineral of significant role in the human health. It is important for immune system function, thyroid hormone metabolism, and antioxidant activity.

    The recommended daily intake of SELENIUM for adults is 55 micrograms per day. However, the exact amount may vary depending on factors such as age, gender, and pregnancy or breastfeeding status.

    – Infants (0-6 months) 15 mcg
    – Infants (7-12 months) 20 mcg
    – Children (1-3 years) 20 mcg
    – Children (4-8 years) 30 mcg
    – Children (9-13 years) 40 mcg
    – Adults (14 years and older) 55 mcg
    – Pregnant women 60 mcg
    – Breastfeeding women 70 mcg

    NOTE: Excessive SELENIUM intake can be toxic, so it’s important to consume it in moderation. You should consult with a healthcare professional or a registered dietitian to determine your specific dietary needs.

  • Iodine

  • IODINE is a trace mineral that is essential for the normal growth and development of the human body, particularly the thyroid gland. The thyroid gland uses IODINE to produce thyroid hormones, which regulate metabolism and other important functions in the body. A lack of IODINE in the diet can lead to IODINE deficiency, which can cause health problems such as goiter and intellectual disability. Adequate IODINE intake is especially important for pregnant and breastfeeding women, as well as infants and young children, to ensure proper brain development.

    The age, gender, and life stage influences the recommended daily intake of IODINE. Here are the different daily IODINE intake levels:

    – Infants 0-6 months: 110 mcg per day
    – Infants 7-12 months: 130 mcg per day
    – Children 1-8 years: 90 mcg per day
    – Children 9-13 years: 120 mcg per day
    – Adolescents 14-18 years: 150 mcg per day
    – Adults 19 years and older: 150 mcg per day
    – Pregnant women: 220-250 mcg per day
    – Breastfeeding women: 250-290 mcg per day

    NOTE: It’s important to note that too much IODINE can also be harmful, so it’s best to try to get the recommended amount through a balanced diet.

  • Iron

  • IRON is a mineral that is essential in its role in the human body. It helps in the production of hemoglobin, a protein in red blood cells that transports oxygen throughout the body. It is also important in the metabolism of energy, immune function, and cognitive development. IRON deficiency can lead to anemia, fatigue, weakness, and impaired brain function.

    The daily recommended intake of IRON varies depending on age, gender, and health status. The recommended intake for adults is:

    – Men: 8 mg/day
    – Women (ages 19-50): 18 mg/day
    – Women (over age 50): 8 mg/day
    – Pregnant women: 27 mg/day

    NOTE: Vegetarians and vegans may need up to 1.8 times more IRON per day than non-vegetarians due to the lower bioavailability of IRON from plant-based foods. Consult a healthcare professional to determine your individual IRON needs.

  • Magnesium

  • MAGNESIUM is a mineral that is essential for the proper functioning of the human body. It plays a vital role in many bodily functions, including muscle and nerve function, protein synthesis, blood pressure regulation, and bone health. Deficiency in MAGNESIUM can result in a range of health problems, including muscle cramps, anxiety, and irregular heartbeats.

    The daily recommended intake of MAGNESIUM varies depending on age and gender.

    – For adult men, the recommended daily intake is 400-420 mg.
    – For adult women, the recommended daily intake is 310-320 mg.
    – Pregnant women need more MAGNESIUM, with a recommended daily intake of 350-360 mg.
    – Breastfeeding women also have an increased need for MAGNESIUM, with a recommended daily intake of 310-360 mg.

    Children’s recommended daily intake of MAGNESIUM depends on their age:

    – 1-3 years: 80 mg
    – 4-8 years: 130 mg
    – 9-13 years: 240 mg
    – 14-18 years (boys): 410 mg
    – 14-18 years (girls): 360 mg

    NOTE: It’s important to note that these are general guidelines, and individual needs may vary based on specific health conditions or dietary factors.

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I'm Mike, and together we'll learn how to support our emotional, mental, and physical well-being.

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