How do sleep, vitamins, and nutrient deficiencies affect the body?

You sleep for eight hours, eat healthily, and exercise, but do you still feel like a smartphone in energy-saving mode? It's not just about vitamins and minerals. Lack of sleep, chronic stress, and a monotonous diet can all affect your body without you realizing it.

How does nutrient deficiency affect appearance and health?

A deficiency in chromium picolinate can trigger cravings for sweets, zinc deficiency in men can lead to a decrease in testosterone, and potassium deficiency can cause swelling. The body needs energy to function and recover; if it lacks energy, it starts to store fat. It turns out that a deficiency in certain microelements affects nutrition, appearance, and overall quality of life.

To maintain optimal levels of vitamins and minerals, it is important to follow several key principles. Scientific research confirms that not only balanced proper nutrition and taking supplements but also quality sleep and adequate physical activity are essential.

How can you balance your diet?

To maintain the levels of vitamins and minerals, it is important to include foods in the diet that provide the necessary amounts. B vitamins (B12, B9) support the nervous system and prevent anemia and fatigue. They can be obtained from meat (150-200 g of beef, chicken, turkey three to four times a week), liver (50-100 g per week), and eggs (one to two times a day).

Zinc is essential for immunity, skin, and hair health. It is found in seafood (oysters, shrimp, mussels), red meat (100-150 g three times a week), as well as seeds and nuts (30 g per day).

Omega-3 fatty acids are crucial for heart and brain health and reducing inflammation. Their deficiency can lead to cognitive function deterioration and an increased risk of cardiovascular diseases. Major sources include fatty fish (salmon, sardines, mackerel — 150-200 g two to three times a week), flaxseed (one to two tablespoons per day), and walnuts (30 g per day). For prevention, omega-3 supplements can be taken at a dose of 1-2 g per day, after consulting a doctor.

Magnesium is an important mineral for the nervous system, muscles, and energy metabolism. Its deficiency can manifest as fatigue, irritability, and sleep disturbances. Magnesium-rich foods include dark chocolate (20-30 g per day), nuts (30 g per day), pumpkin seeds (one to two tablespoons per day), and leafy green vegetables (spinach, cabbage — 100-150 g per day).

Iron is necessary for normal hematopoiesis and oxygen transport. Its main sources are red meat (150-200 g two to three times a week), liver (50-100 g once a week), and legumes (100 g per day). To enhance iron absorption, it should be combined with vitamin C (vegetables, citrus fruits, cabbage, potatoes, onions).

Sleep directly affects metabolism and the assimilation of nutrients. Recent studies have shown that lack of sleep disrupts the function of mitochondria — the "energy stations" of cells, which in turn affects metabolic processes and the accumulation of vitamins and minerals.

7-9 hours of sleep helps normalize the levels of vitamins D and B12 and improves liver function, which plays a key role in the metabolism of vitamins and minerals.

Chronic stress activates the sympathetic nervous system, leading to the excretion of vitamins and minerals, especially magnesium and vitamin C, through urine. Studies show that meditation, yoga, and other relaxation practices can reduce the levels of the "stress hormone" cortisol, which interferes with the normal absorption of nutrients.