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Daily vitamin doses: how to ensure you get everything you need

Almost everyone has experienced vitamin deficiency at least once in their lifetime, whether it’s due to a poor diet, prolonged stress, or illness. During the winter, vitamin reserves run out, so when the seasons change, for example, during early spring, we can feel the symptoms of vitamin deficiency, such as dry skin, fatigue, split ends of hair, weakened immune system, and others. So how can we ensure that we get enough vitamins every day? Where to look for them and is it necessary to take supplements?

To keep the organism healthy, we need to get the right amount of vitamins and other elements every day. To do this, first of all, we need to consider what we eat – only a varied and balanced diet can provide the body with the essential nutrients. The main natural sources of vitamins and minerals are fresh vegetables and fruit. Therefore, whenever possible, a wide variety of garden and vegetable goods should be chosen, as they are rich in B vitamins, as well as vitamins C, A, K, inositol, choline, folacin, and other essential nutrients for the body.

However, in addition to diet, physical activity and time outdoors are important for maintaining good health and avoiding vitamin deficiencies. It is also important to get good quality sleep, consume enough fluids and keep low-stress levels. People who experience a lot of stress are often deficient in magnesium, B vitamins, vitamin C, and antioxidants. Those who do not eat enough fresh fruits and vegetables lack vitamins C and E, also folic acid. Those who are dieting, suffer from certain diseases, or belong to an older age group may also experience vitamin deficiency.

So it is recommended for these people to take food supplements, but before that, it is important to take into account individual needs, diet, and health. Also, it is recommended to consult a doctor before taking any food supplements and, if necessary, to do a vitamin and micronutrient test, which will tell you how much and which nutrients your organism lacks.

Essential vitamins and elements that are often deficient

Vitamin D

The sun is the main source of vitamin D – as much as 90% of it is produced in the skin. Also, we can get some vitamin D from food and supplements.

Vitamin D deficiency most often comes out with symptoms such as fatigue, disturbed sleep, bone pain, low mood, pale skin, hair loss, muscle weakness, loss of appetite, and weakened immunity.

To maintain normal levels of vitamin D in the body, it is recommended to eat more fatty fish such as salmon, tuna, or mackerel, natural yogurt, drink animal or plant-based milk, and orange juice.

Omega-3 fatty acids

Omega-3 fatty acids are essential for maintaining normal cardiovascular and brain function, especially memory. Omega-3 fatty acids also contribute to a better mood and relieve joint pain.

If your body lacks Omega-3 fatty acids, you may notice symptoms such as face rashes, dry, brittle nails, and hair, persistent thirst, frequent urination, as well as sleeping problems, emotional sensitivity, joint pain, and others.

You can replenish your supply of omega-3 fatty acids by eating walnuts, hemp, flaxseed, caviar, fish such as salmon and mackerel, avocados, soybeans, and tofu. Another simple way to replenish an organism with essential Omega-3 fatty acids is to eat microalgae. Microalgae such as Golden Chlorella are the easiest to incorporate into a daily diet. It has a neutral flavor and aroma and is suitable for flavoring a wide range of dishes such as yogurts, stews, smoothies, casseroles, and other baked goods. Regular consumption of Golden Chlorella will provide you with not only Omega-3 fatty acids, but also protein, B vitamins, vitamins A, K1, C, E, and minerals such as calcium, phosphorus, sodium, potassium, magnesium, iron, zinc and selenium.

Vitamin C

It is the most important vitamin for fighting colds, which is especially needed during the cold season when viruses are spreading.

If you are deficient in vitamin C, you may feel tired and weak, experience muscle and joint pain, bleeding gums, slower healing of wounds, and get colds more easily and more often.

Vitamin C can be added to the diet by including citrus fruits, blueberries, cranberries, strawberries, raspberries, and vegetables such as peppers, cabbage, spinach, and tomatoes. Microalgae such as Golden Chlorella are also rich in vitamin C.

Vitamin B

Vitamin B promotes cell growth and division, maintains healthy skin and muscle tone, and is involved in the production of red blood cells. Deficiencies in vitamin B can lead to fatigue, increased nervousness, weakness, tingling or numbness in the limbs, and muscle weakness.

To avoid a deficiency of B vitamins, it is recommended to include more red meat, seafood, dairy products, and eggs in your diet. For those who do not eat animal products, it is advisable to consume nutritional yeast, soya products, almond milk, cereals, seeds, nuts, and microalgae – Golden Chlorella – which is rich in Vitamins B1, B2, B3, B6, and B9.


Iron helps to maintain normal metabolism and plays an important role in protein absorption, hemoglobin, and red blood cell production. Iron also helps to maintain central nervous system function, regulate hormone levels, provide energy, support brain and heart function, and help maintain healthy skin, hair, and nails.

Iron deficiency can lead to general body fatigue, chronic weakness, and shortness of breath, as well as pale skin, chest pains, rapid heartbeat, headaches and dizziness, cold extremities, and other unpleasant symptoms.

To replenish the body with iron, it is advisable to eat more foods such as shellfish, red meat, spinach, legumes, pumpkin seeds, squash seeds, quinoa, broccoli, tofu, black chocolate, parsley, and green kale. Beetroot, berries such as strawberries, blackcurrants, and other products also contain iron. Iron deficiency can also be compensated for by taking microalgae – Golden Chlorella. 100 grams of fermented and dried microalgae contains 2.9 mg of iron.


It is an essential element involved in many body chemical reactions. Magnesium deficiency increases the risk of vascular disease, irritability, fatigue, and poor sleep. Dizziness and pain, impaired attention, impulsivity, memory impairment, and depression may also occur.

Your organism lacks magnesium if you experience muscle cramps, eye twitching, increased fatigue, and nervousness.

To avoid deficiency of magnesium, it is advisable to eat more dark green vegetables, nuts, especially almonds and hazelnuts, cereals and pulses, bananas, sesame and sunflower seeds, and microalgae. Magnesium, calcium, and other minerals are abundant in fatty fish, especially salmon, and sardines. It is therefore recommended to eat fish at least two to three times a week.


Calcium is a key building material for bones and teeth, it is also important for muscle and metabolic function. Calcium deficiency leads to brittle bones, physical fatigue, joint pain, and damage.

As calcium performs so many functions, a deficiency of calcium can result in a wide range of symptoms, such as nosebleeds with no apparent cause, poor appetite, muscle cramps, heart problems, numb limbs, dry skin, and others. Deficiencies in this element can also occur by increased fatigue, impaired concentration, and memory.

Calcium can be replenished by consuming milk and milk products. Hard cheese is particularly rich in calcium – 50 grams of hard cheese contains about 500 mg of calcium, which is about half of the recommended daily allowance of calcium. The body’s calcium stores can also be replenished by eating plant foods such as tofu cheese, which is a source of protein that is low in saturated fat, and high in calcium and vitamin E. Golden Chlorella is also high in calcium, with a calcium content of 270 mg per 100 grams of the product.

Excess of some vitamins can be harmful

Despite the importance of vitamins for good health, an excess of some vitamins is harmful. However, if a person only gets vitamins from food, it is unlikely to overdose, this risk only arises when taking supplements.

Water-soluble vitamins, such as vitamins B and C, should not be worried about, as in the case of excess, the body eliminates these vitamins with the urine. Fat-soluble vitamins such as vitamins A, E, and K should be used more carefully. The reserves of these vitamins can accumulate in fatty tissues and the liver, and in some cases can reach toxic levels.

Excessive intake of certain minerals such as calcium, magnesium, zinc, and selenium can also cause negative effects on health.

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