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Here are the most common vitamin deficiencies in Sweden:
1. Vitamin D deficiency
2. Vitamin B12 deficiency
3. Folate deficiency (Vitamin B9)
4. Iron deficiency
5. Vitamin C deficiency
Maintaining a balanced diet is key to preventing vitamin deficiencies. It's also important to regularly check your vitamin and mineral levels, especially if you're experiencing symptoms. If you suspect a deficiency or plan to start supplements, consider checking your levels and discussing them with a doctor or dietitian first.
Ensuring that your body receives a balanced intake of vitamins is essential for your health. Vitamins are essential nutrients that the body cannot produce on its own and must therefore be obtained through diet. Despite a varied and nutritious diet, vitamin deficiencies are very common, especially in countries with limited sunlight or reduced access to fresh fruits and vegetables during the winter months. Deficiencies in vital vitamins can lead to health issues, and in many cases, supplements may be necessary to meet the body’s needs over time. Below is a list of the most common vitamin deficiencies in Sweden, the symptoms they may cause, risk factors, and tips on how to prevent them.
1. Vitamin D Deficiency
Sweden experiences long, dark winters with few hours of sunlight, making it difficult for many to obtain sufficient vitamin D from sun exposure. Vitamin D is crucial for bone health and immune function, and a deficiency can cause a range of health issues.
- Symptoms: Fatigue, muscle aches, low mood, reduced energy, weakened immune system, and bone fragility.
- Reference Range: > 70+ nmol/L is normal;
Preventive Measures: Consume fatty fish, eggs, and fortified products. Supplements are often recommended during the winter months to prevent deficiency.
2. Vitamin B12 Deficiency
Vitamin B12 is found almost exclusively in animal products, so individuals following a plant-based diet may be at higher risk of deficiency. B12 is essential for nerve function and red blood cell production, and a deficiency can lead to serious symptoms if left untreated.
- Symptoms: Fatigue, memory problems, tingling in hands and feet, mood swings.
- Reference Range: 250–650 pmol/L is normal;
Preventive Measures: Vegans and vegetarians should consider a B12 supplement. Meat, fish, and dairy products are good sources of vitamin B12 for others.
3. Folate Deficiency (Vitamin B9)
Folate is an essential vitamin, especially for pregnant women, as it helps prevent birth defects. A diet low in leafy greens and legumes can increase the risk of folate deficiency, which can lead to fatigue and anemia.
- Symptoms: Fatigue, low mood, anemia.
- Reference Range: > 7 nmol/L in serum is considered normal.
Preventive Measures: To avoid folate deficiency, consume leafy green vegetables, beans, and citrus fruits. Pregnant women are often recommended a folic acid supplement.
4. Iron Deficiency
Iron deficiency is common among women of reproductive age due to blood loss during menstruation. Iron is crucial for oxygen transport in the blood, and a deficiency can lead to fatigue and pallor. Vegetarians and vegans may also have an increased risk of iron deficiency.
- Symptoms: Fatigue, pallor, dizziness, shortness of breath.
- Reference Range: Ferritin: 15–150 µg/L for women and 30–300 µg/L for men.
Preventive Measures: To prevent iron deficiency, consume red meat, fish, and eggs. Plant-based iron sources such as lentils and spinach are also beneficial, especially when combined with vitamin C to enhance absorption.
5. Vitamin C Deficiency
Vitamin C is important for collagen production, wound healing, and immune function. Although vitamin C deficiency is rare today, older adults and those with a limited diet may be at risk. Low levels of vitamin C can lead to fatigue, dry skin, and bleeding gums.
- Symptoms: Fatigue, bruising, bleeding gums, dry skin.
- Reference Range: 23–85 µmol/L is considered normal.
Preventive Measures: Citrus fruits, bell peppers, and strawberries are rich in vitamin C and can help prevent deficiency.
