Here are some causes of deficiency and some food sources and supplements for vitamins B, D, iron, and
calcium:
Vitamin B:
Causes of deficiency: Poor diet, malabsorption, alcoholism, and some medications.
Food sources: Whole grains, leafy green vegetables, meat, fish, eggs, and dairy products.
Supplements: A vitamin B complex supplement or individual B vitamin supplements can be taken.
Vitamin D:
Causes of deficiency: Limited sun exposure, poor diet, and malabsorption.
Food sources: Fatty fish, egg yolks, and fortified foods such as milk and breakfast cereals.
Supplements: Vitamin D3 supplements are recommended for individuals who are deficient or have limited sun exposure.
Iron:
Causes of deficiency: Poor diet, blood loss (due to menstruation, injury, or surgery), and malabsorption.
Food sources: Red meat, poultry, fish, beans, lentils, spinach, and fortified cereals.
Supplements: Ferrous sulfate, ferrous gluconate, and ferrous fumarate are common iron supplements.
Calcium:
Causes of deficiency: Poor diet, malabsorption, and some medications.
Food sources: Dairy products, leafy green vegetables, fortified cereals, and some fish (such as salmon and sardines).
Supplements: Calcium carbonate and calcium citrate are common calcium supplements.
It's important to note that before taking any supplements, it's recommended to speak with a healthcare provider to determine if they are necessary and safe for you to take. Additionally, it's often recommended to obtain nutrients from a well-rounded diet rather than relying solely on supplements.