Vitamin and Mineral Deficiency in Depression 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.

  • Vitamin C

  • VITAMIN C, also known as ascorbic acid, is a water-soluble vitamin that plays an important role in maintaining the health of the body. It is an antioxidant that helps to protect the body against free radicals, which can damage cells and lead to diseases such as cancer and heart disease. VITAMIN C also plays a key role in the production of collagen, which is a protein that is essential for healthy skin, bones, and connective tissue.

    The daily recommended intake of VITAMIN C for most adults is between 65 and 90 milligrams per day. However, this amount may vary depending on factors such as age, gender, and overall health status.

    – Infants (0-6 months): 40 mg
    – Infants (7-12 months): 50 mg
    – Children (1-3 years): 15 mg
    – Children (4-8 years): 25 mg
    – Children (9-13 years): 45 mg
    – Adolescent boys (14-18 years): 75 mg
    – Adolescent girls (14-18 years): 65 mg
    – Adult women (19 and older): 75 mg
    – Adult men (19 and older): 90 mg
    – Pregnant women: 85 mg
    – Breastfeeding women: 120 mg

    NOTE: Smokers may need higher amounts of VITAMIN C as it helps to counteract the negative effects of smoking on the body. Athletes and individuals undergoing stress or recovering from surgery may also need higher amounts of VITAMIN C to support their immune system. It’s always best to consult with a healthcare professional to determine the appropriate daily intake of VITAMIN C for your specific needs.

The Mineral Deficiency

  • 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.

  • 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.

  • Zinc

  • ZINC is an important mineral that plays several vital roles in the body. It is involved in immune function, growth and development, wound healing, and DNA synthesis. It is also important for the senses of taste and smell, and for maintaining healthy skin, hair, and nails. ZINC deficiency can lead to a weakened immune system and delayed growth and development, while excessive intake can be toxic and cause gastrointestinal problems.

    The daily recommended intake of ZINC varies depending on age and gender. The following are the recommended daily intake of ZINC:

    – Infants aged 0-6 months: 2 mg
    – Infants aged 7-12 months: 3 mg
    – Children aged 1-3 years: 3 mg
    – Children aged 4-8 years: 5 mg
    – Children aged 9-13 years: 8 mg
    – Adolescents (boys aged 14-18 years): 11 mg
    – Adolescents (girls aged 14-18 years): 9 mg
    – Adults (men aged 19+ years): 11 mg
    – Adults (women aged 19+ years): 8 mg

    NOTE: Pregnant and breastfeeding women may need additional ZINC intake, and it is recommended to consult with a healthcare provider to determine the appropriate intake.

  • 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.

  • Manganese

  • MANGANESE is a trace mineral that is essential for the body to function properly. It is involved in many metabolic processes, including the formation of bones and connective tissue, the metabolism of carbohydrates and fats, and the synthesis of proteins and other substances. MANGANESE is also an important antioxidant, helping to protect cells from damage caused by free radicals.

    The recommended daily intake of MANGANESE varies by age and gender. According to the National Institutes of Health, the daily recommended intake of MANGANESE is:

    – Infants (0-6 months): 0.003 mg
    – Infants (7-12 months): 0.6 mg
    – Children (1-3 years): 1.2 mg
    – Children (4-8 years): 1.5 mg
    – Children (9-13 years): 1.9 mg
    – Males (14-18 years): 2.2 mg
    – Females (14-18 years): 1.6 mg
    – Males (19 years and older): 2.3 mg
    – Females (19 years and older): 1.8 mg
    – Pregnant females: 2.0-2.6 mg
    – Breastfeeding females: 2.6 mg

    NOTE: It should be noted that excessive intake of MANGANESE can be harmful to health, and therefore it is important to not exceed the tolerable upper intake level (UL) of 11 mg/day for adults. It is always best that before you perform any significant changes to your diet, seek to consult with a healthcare professional.

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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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