In The Little-Known, Life-Changing Health Summit, you are about to

discover the most effective yet largely unknown non-drug, non-surgery,

non-toxic steps you must take to look your best, feel amazing, avoid and
overcome disease and live long doing it.

Each of the 22 interviews truly holds the potential to

change your life, so you don’t want to miss a moment of
this once-in-a-lifetime online event!

In this brand-new special report, meanwhile, you’re

going to discover, by the numbers, the top nutrient deficiencies in the
Western world, key signs of each deficiency to watch for, and what to do
about it.

”People tend to hear the same basic health

advice over and over, publicly doled out in drips
and drabs—a magazine article here, a brief
morning show segment there. Meanwhile, a
world of evidence-based wellness pearls exists
that can make a profound difference in how
long and how well you live. My deeply insightful
(and fun!) friend Brian Vaszily has gathered
together many of today's top doctors and
researchers who provide you the most powerful
of those 'little-known life-changers.' Do yourself
a favor and listen closely to this important
summit!"
—Dr. Kristi Funk, World-Renowned Surgeon & Breast Health
Expert
 The Top 10 Nutrient Deficiencies
Key Signs You May Be Deficient and
What to Do About It

Copyright © 2020 The Art of Anti-Aging, LLC, All Rights Reserved.

https://www.theartofantiaging.com/
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Publisher: The Art of Anti-Aging, LLC

Disclaimer: For educational use only. The entire contents of the book are based upon research
conducted by the author, unless noted otherwise. This book and the information contained within are
not intended to diagnose or prescribe for medical or psychological conditions nor to claim to prevent,
treat, mitigate, or cure such conditions. The author and publisher are not recommending specific
products as treatment of disease and do not have any interest in the sale of the substances described
in this book. This information should not replace the opinions of a medical professional.
 "Please do yourself a favor and don’t miss a moment of
this monumentally important summit. Brian Vaszily is
renowned for getting the truly valuable insights that make
the biggest difference in people’s lives from those he
interviews. And in this unique summit, he’s going to have
the world’s top longevity experts reveal their most
powerful but little-known insights of all, so it is going to be
a life-changer”
— Jason Prall, leading longevity researcher, The Human
Longevity Project

How Do YOU Really Feel About the Following?

Hello, Brian Vaszily here, founder of The Art of

Anti-Aging, host of The Little-Known, Life-
Changing Health Summit, and a health
researcher and bestselling author who others
have called a “leading voice” in the natural
health world for over 20 years.

And before diving into this special report,

please see how you feel about the following…

Here at The Art of Anti-Aging, the “anti”

means we’re against all the destructive lies
about getting older out there that equate hitting your 30s, 40s, 50s, 60s
and beyond with becoming increasingly undesirable, incapable, doomed
to suffering and disease, and “over the hill.”

We’re against all the toxic “solutions” and toxic thinking so often
pushed on people by the Big Cosmetic, Big Food, and Big
Pharmaceutical industries, who so often play upon those destructive
aging lies and manipulate people through fear.

Instead, we are certain that when you take the right steps, your “middle
years” and “golden years” will truly be your best years.

And we are 100% committed to providing you the proven most

effective health and wellness steps to achieve that… to look your best,
feel amazing, avoid and overcome disease, and live a long life doing it.

If our mission sounds worthwhile to you, welcome to our positive and

supportive community ☺

Most People Are NOT Aware of This…

Your body works hard day in and day out to keep you as healthy as can
be. And there are crucial steps to take to help your body in this mission-
critical work.

People tend to hear a LOT about a small handful of the steps to do so –

such as minimizing sugary foods and exercising – in articles, online
events, books, and elsewhere.

HOWEVER…

There’s a whole range of evidence-based and truly essential steps to

protect yourself against and possibly even overcome disease – and
to look and feel your amazing best right now and well into the future
– that people hear little to nothing about.
These are called “little-known life-changers.”

Now, the reasons why people don’t hear about these essentials is a
separate topic that can fill a book.

In short, though, the reasons can range from these little-known life-
changers getting “buried” beneath all the noise and information overload
out there… to certain corporate and government “powers-that-be” flat-
out not wanting you to know it because it threatens their own
pocketbook.

Whatever the reasons, you need and deserve to know these little-known
life-changers, too.

And these essential secrets are exactly what will be revealed to you in
The Little-Known, Life-Changing Health Summit!

You see, I’ve given the 22 top anti-aging and longevity doctors a
long time to consider it, and in this once-in-a-lifetime summit, I’m
challenging them each to reveal their three MOST health- and life-
changing secrets to you that almost no one knows about.

Head here now to sign up for the FREE online Little-Known, Life-
Changing Health Summit if you aren’t signed up already and…

Head here to get the COMPLETE recordings and transcripts of the entire
summit if you don’t feel you’ll be able to
hear all 7 days of this essential event when
it airs live, and to experience it all on your
own schedule.

With that noted, the summit actually starts

NOW, with this useful report….
 The Top 10 Nutrient Deficiencies
Key Signs You May Be Deficient and
What to Do About It

Contents

An Important Introduction ................................................................................ 1

The Top 10 Nutrient Deficiencies .................................................................... 4
Vitamin D ......................................................................................................... 4
Iron.................................................................................................................... 8
Vitamin B12 ................................................................................................... 10
Calcium .......................................................................................................... 12
Iodine ............................................................................................................. 15
Magnesium .................................................................................................... 17
Potassium....................................................................................................... 20
Vitamin A........................................................................................................ 22
Copper ........................................................................................................... 24
Folate.............................................................................................................. 26
The Bottom Line ............................................................................................... 28
 An Important Introduction

Your body needs a range of

different nutrients -- such as
vitamins, minerals, and
antioxidants -- to function
properly, prevent and
overcome illness, and sustain
your energy levels.

Eating a balanced diet that

includes a variety of healthy whole foods, including an abundance of
plant-based foods, is the best way to get the nutrients that you need.

However, many people are falling far short on certain nutrients today.

In the Western or “developed” world, the reasons, and therefore the

nutrient deficiencies, tend to be different than in the poorer and less-
developed parts of the world. Therefore, this report is specifically
focused on top nutrient deficiencies in the West, particularly using recent
U.S. data.

Now, it is well known that nutrient deficiencies lead to negative health

effects, such as disruption of cell growth and increased risk of chronic
illnesses.

And if the deficiencies are not addressed, they can lead to serious health
complications.

This report provides common symptoms of each nutrient deficiency.

1
However, you will note there is some overlap of such symptoms across
the deficiencies. For that reason and more, it should go without saying
(though I’ll say it) that if you suspect you may be deficient in a nutrient,
you should be screened by a medical professional to ensure that is the
case. (They will typically provide a test that measures how much of the
nutrient is in your blood or stored in your body. Do note that at-home
versions for testing your vitamin and minerals and submitting them to a
lab for screening are now also available online.)

As for the solution, the most common recommendations for nutrient

deficiencies in general and in order of importance are to:

Consume more of the whole foods that provide robust amounts of that
nutrient, and a more balanced whole foods diet overall. (Eating clean,
organic forms of the foods if possible is always recommended, by the
way, to avoid feeding your body potential toxins that work against your
health.)

Consider a supplement providing the nutrient. (And independently

certified clean and organic supplements are definitely recommended,
considering the ingredients and production processes of so many
supplements out there are “iffy” to say the least.)

Consider foods fortified with the nutrient, which means the nutrient is
added to it. Typically, this is the least-recommended route because
fortified foods tend to be more processed. These processed foods
usually mean added sugars or other unhealthy ingredients… certain
ingredients stripped of nutritional value… and other factors that don’t
equate with good health.

And in more extreme cases of nutrient deficiencies, physicians may

prescribe other measures, such as injections.

2
Finally, it should be noted that the following nutrient deficiencies are
based on the established Recommended Daily Allowance (RDA).

Now, YES, many health experts have argued that the RDA for certain
nutrients should be changed – typically, made higher – and that,
therefore, many people may actually be more deficient in those other
nutrients.

For example, a strong case is being made – and it especially got “loud”
with the coronavirus pandemic – that people should be consuming
significantly more vitamin C and zinc than the current RDA calls for.

However, while they may have a valid point, it still does not negate the
fact that so many people are deficient in the nutrients that follow!

So, with that noted, here are…

3
 The Top 10 Nutrient Deficiencies

Vitamin D
Vitamin D is a fat-soluble vitamin that
has several essential health
properties. It functions like a steroid
hormone and is produced by the
cholesterol in your skin when
exposed to sunlight. This is why it’s
often referred to as the “sunshine
vitamin.”

The most well-known function of vitamin D is its role in bone health. It

may help reduce the risk of osteoporosis, falls, and fractures.

Vitamin D may also promote a stronger immune system, better strength,

lower the risk of illnesses such as cancer and diabetes, and support brain
health.1

Vitamin D is one of the “controversial” vitamins where many experts

suggest the recommendation for how much to consume daily should be
higher, especially for adults.

The standard recommendation for adults between the ages of 18 -70 are
to consume 600 international units (IU) of vitamin D daily. Those older
than 70 are recommended to consume 800 IU of vitamin D daily, due to
the increased risk of osteoporosis and other bone problems in this age
group.2

Some of the most common risk factors for vitamin D deficiency include
the following:3

4
 • Insufficient sun exposure
• Aging
• Darker skin pigmentation
• Chronic kidney disease
• Obesity

Individuals with malabsorption syndromes, such as Crohn’s disease, are

also at higher risk of vitamin D deficiency. Drug interactions are risk
factors of vitamin D deficiency as well.4

As for just how widespread vitamin D deficiency is…

An estimated 1 billion people are vitamin D deficient worldwide. This

likely includes at least 40% of people in the United States, 5,6 and various
sources put that number significantly higher.

Now, by far the primary natural source for vitamin D is sunshine. In fact,
about 50 to 90% of the vitamin D in the body is absorbed through the
skin via sunlight.

However, the big problem is that people are now spending more time
than ever indoors. In the U.S., for example, people now spend an
average of 90% of their time inside.

Generally, about 20 minutes of midday sunshine daily with at least 40% of

skin exposed is required to prevent vitamin D deficiency.

However, recommendations to spend more time in the sun are highly

controversial due to the risk of skin cancer with sunlight exposure (skin
cancer is now the most common cancer in the U.S. and the world.)

Meanwhile, getting vitamin D from your diet can be challenging, to say

the least, as there are not many foods that contain it in high amounts.
5
In fact, fortified foods provide most of the vitamin D the American diet
today – though it is still not nearly enough -- and that comes with the
unfortunate “side effect” that many of these fortified foods are highly
processed.

Two of the top whole food sources of vitamin D are:7

• Fatty fish: 3 ounces of salmon

provide 71% of the daily value.
Mackerel, sardines, and trout are
also good sources.
• Eggs: One large egg yolk
provides 7% of the daily value.

Now, obviously, if you don’t eat animal-based products, it can be

extremely difficult if not impossible to get enough vitamin D from food.
Even if your diet allows for these food choices, though, it can be
extremely difficult.

This is why vitamin D supplementation is so often recommended.8

One supplement many take, for example, is cod liver oil, which can
provide 170% of the daily value per tablespoon.

And there are many other vitamin D supplements available, including

those for plant-based eaters that provide vitamin D3 -- typically
considered the superior form versus vitamin D2 -- from lichen. (The
vitamin D3 in typical supplements comes from lanolin, which is a
secretion from glands in sheep that makes their wooly coats water-
resistant.)

6
As for detecting vitamin D deficiency, in its earlier stages especially it can
be difficult, as it often does not produce any symptoms at all.

As the deficiency progresses, some signs to be aware of include:9

• Generalized weakness
• Fatigue and muscle aches
• Muscle twitching
• Bone problems, like osteoporosis and osteomalacia
• Depression
• Lethargy
• Irritability
• Developmental delay in children

To conclude, because this deficiency is so widespread and it can lead to

a wide range of very serious health issues, it is highly recommended that
everyone gets screened for their vitamin D levels.

This is especially true for high-risk populations, such as seniors and the
elderly.

You can get screened by consulting with your doctor. And tests you can
do at home that you then submit to a lab for screening are now also
available online.

Sources:
1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/
2) https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4545131/
4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4545131/
5) https://www.ncbi.nlm.nih.gov/books/NBK532266/
6) https://www.ncbi.nlm.nih.gov/pubmed/21310306
7) https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
8) https://www.ncbi.nlm.nih.gov/books/NBK532266/
9) https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

7
 Iron
Your body needs iron for proper growth and development.

It’s essential for production of hemoglobin, which is the protein that

carries oxygen to your organs and cells.

The recommended daily amount (RDA) for iron intake in adult

populations is described below:1

➢ Adult men 19-15 years: 8 mg

➢ Adult women 19-50 years: 18 mg
➢ Adults 51 years and older: 8 mg

There are two different types of iron: heme iron and nonheme iron.

Heme iron is found in meat,

seafood, and poultry, while
nonheme iron is found in plant-
based foods like beans, lentils, peas,
and dark leafy greens.

Heme iron tends to be better

absorbed by the body, thus
vegetarians who do not eat meat are recommended to eat twice as much
iron from plant foods as what is recommended above.

By the way, iron found in plant-based foods tends to be absorbed more

readily when paired with a source of vitamin C, such as citrus fruits, bell
peppers, tomatoes, or broccoli.

8
An estimated 25% of the entire world’s population is iron deficient, with
approximately 10 million cases of iron deficiency anemia diagnosed in
the United States.

However, the deficiency is by no means spread evenly across the

population. In general, women tend to be deficient whereas men do not.
And specifically, the prevalence of iron deficiency is greater for the high-
risk populations listed below:2,3

• Teen girls and women with heavy periods

• Pregnant women and teens
• Infants
• Frequent blood donors
• People with cancer, gastrointestinal disorders, or heart failure

Now, as these iron deficiencies develop, they may lead to iron deficiency
anemia. This condition causes symptoms such as:

• Feeling weak
• Chronic fatigue / low energy
• Difficulty concentrating
• Forgetfulness
• Feeling nauseous / vomiting

If you suspect you are iron deficient, do get your iron levels checked
professionally. Again, you can do so by consulting with a medical
professional and at-home testing kits that you then submit to a lab are
now also available online.

Sources:
1-2: https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
3: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3685880/

9
 Vitamin B12
Vitamin B12 is a water-soluble vitamin, known for its role in blood
formation, proper brain and nerve health, and energy production.

B12 may also be beneficial for lowering risk of chronic illnesses such as
heart disease and Alzheimer’s.1

Animal products, such as shellfish,

organ meat, meat, eggs, and dairy
foods are the top sources of
vitamin B12. For example, 3
ounces of shellfish provide over
1,000% of the daily value.2

However, if animal products are

not a regular part of your diet,
some of the best plant-based sources of vitamin B12 include shitake
mushrooms, nutritional yeast, and nori. It can be challenging to get
enough B12 from these foods, though, so those who are entirely, or
predominantly plant-based eaters may want to consider supplementing
with a high quality B12.

The RDA for adults is to consume 2.4 mcg vitamin B12 daily, and 2.6 mcg
for pregnant women.3

Now, as people age, their bodies tend not to absorb vitamin B12 as
efficiently as it did when younger. Thus, older adults are at higher risk of
vitamin B12 deficiencies. An estimated 20% of elderly people are
deficient in vitamin B12.4

10
Additionally, individuals who do not include animal products in their
diets are indeed at higher risk of vitamin B12 deficiencies. Up to 90% of
vegetarians and vegans have been shown to be deficient in the vitamin.5

Those with gastrointestinal disorders, such as celiac disease and Crohn’s

disease, may also be at higher risk of developing a vitamin B12
deficiency.6

Deficiencies of vitamin B12 may lead to a type of anemia called

megaloblastic anemia. B12 deficiency can also cause:

• Tiredness and weakness

• Constipation
• Appetite loss
• Unintentional weight loss
• Numbness and tingling in the hands and feet
• Problems with balance
• Depression
• Confusion, dementia, poor memory
• Dizziness
• Soreness of the mouth and tongue

If you suspect you are vitamin B12 deficient, do consider consulting with
a medical professional, and do get tested for it.

For those who are deficient, in addition to recommending more B12

foods and possibly a supplement, doctors will often prescribe a
treatment administered as a B22 shot.7

Sources:
1-3, 6-7: https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/
4: https://www.ncbi.nlm.nih.gov/pubmed/15289425
5: https://www.ncbi.nlm.nih.gov/pubmed/23356638

11
 Calcium
Calcium is one of the most common nutrient deficiencies in the US,
especially for postmenopausal women.

As a mineral, calcium is stored in

your bones and teeth, helping them
maintain their structure. It is
required to maintain the strength of
your bones and prevent bone
diseases like osteoporosis.

Additionally, calcium is necessary

for nerve and muscle function, and
may be beneficial for heart health due to its potential ability to lower
blood pressure levels.1

The RDAs for calcium intake are listed below:2

➢ Adults 19-50 years: 1,000 mg

➢ Adult men 51-70 years: 1,000 mg
➢ Adult women 51-70 years: 1,200 mg
➢ Adults 71 years and older: 1,200 mg

Women older than 50 years, as well as men over 70, are at high risk of
calcium deficiencies. Calcium deficiencies are common in these
populations because calcium absorption decreases with the aging
process. An estimated 50% of individuals in these age groups fall short
on their calcium intake.3

Those who avoid dairy products, such as individuals with lactose

intolerance or those who follow vegan diets, may be avoiding distress

12
and helping their health (and the planet’s!) in other ways, but they also
have a higher risk of calcium deficiency.

Additionally, individuals with inadequate vitamin D intake are also at risk,

since vitamin D helps the body absorb calcium.

While dairy products, such as milk, cheese, and yogurt, are the most well-
known sources of calcium, many health experts recommend against
consuming some or all dairy products for other health reasons.

Fortunately, calcium is found in a variety of other foods, including the

following:4

• Vegetables, especially green leafy vegetables, and legumes such as

white beans and chickpeas. Broccoli, Brussels sprouts, kale,
collards, turnip greens, mustard greens, Swiss chard, and Chinese
cabbage are also rich in highly absorbable calcium.
• Fish with edible bones, such as canned sardines and salmon.

As for the signs of calcium deficiency, they are not typically obvious
unless it is left untreated for a long period of time.

Those with chronic, inadequate intake of calcium may develop

hypocalcemia, a condition in which the calcium in the blood is low.
Hypocalcemia may cause the following symptoms:5

• Numbness and tingling in the fingers

• Muscle cramps
• Lethargy
• Poor appetite
• Abnormal heart rhythms
• Convulsions
• Osteopenia, osteoporosis
13
 • Increased bone fractures

As with the other nutrients, if you suspect you are calcium deficient, do
get tested.

Sources:
1) https://ods.od.nih.gov/factsheets/Calcium-Consumer/
2-5) https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

14
 Iodine
Iodine is a mineral that your body needs to produce thyroid hormones,
which are necessary for proper metabolism, growth, and development.

Adults 19 years of age and older are recommended to consume 150

mcg iodine daily, and 220 mcg for pregnant women.

A few of the top food sources of iodine are listed below:1

• Seaweed: 1 g provides up to
2,000% of the daily value
• Cod: 3 oz of bake cod
provides 66% of the daily
value
• Iodized salt: ¼ teaspoon
provides 47% of the daily
value
• Yogurt: 1 cup provides 50% of the daily value

You can also get some iodine from eggs, shrimp, tuna, prunes, apples,
green peas, bananas, and for those who eat dairy, milk and cheese.2

Approximately one-third of the entire world population is at risk for

iodine deficiency, including many in the U.S. and elsewhere in the
Western world.

This deficiency can cause severe symptoms, including the following, if

not treated.3

• Goiter, or swelling of the neck

• Pregnancy complications
• Learning difficulties

15
 • Unintentional weight gain
• Weakness and fatigue
• Increased heart rate and shortness of breath
• Hair loss and dry skin

Pregnant women, those who don’t eat iodized salt, and people who
follow vegetarian and vegan diets and don’t consume enough of the
plant foods high in iodine are most likely to develop an iodine deficiency.

Again, do get tested if you suspect you may be iodine deficient.

If you are, follow any professional advice administered, which may well
include consuming more iodine-rich foods and taking a high-quality
supplement that provides iodine.

Sources:
1,2: https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/
3: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5372892/

16
 Magnesium
Magnesium is another nutrient that is commonly under-consumed.

Not getting enough magnesium

can be detrimental to your overall
health, as it is a mineral involved
in more than 300 biochemical
reactions in the body. It helps
with muscle and nerve function,
regulates blood pressure and
glucose levels, supports protein
synthesis1, and more.

The RDAs for magnesium are described below:2

➢ Adults 19-30 years: 400 mg (male)

➢ Adults 19-30 years: 310 mg (female)
➢ Adults 31-50+ years: 420 mg (male)
➢ Adults 31-50+ years: 320 mg (female)

Here too, though, many health experts contend that the RDA for
magnesium is far too low and that up to three times more should be
consumed.

Studies have shown that adequate magnesium intake may help reduce
the risk of heart disease, type 2 diabetes, osteoporosis, and migraine
headaches.3

A wide variety of foods contain magnesium, including plant and animal

products. Most high-fiber foods are high in magnesium. Some of the best
sources of the nutrient include the following:

17
 • Green leafy vegetables
• Broccoli, carrots
• Legumes, nuts, seeds
• Whole grains
• Potatoes
• Yogurt
• Bananas
• Apples
• Salmon

Although magnesium is abundant in many foods, it has been estimated

that 48% of the US population does not consume enough.

However, symptomatic deficiencies are quite rare among the population.

Certain groups of people, such as those with gastrointestinal diseases,
type 2 diabetes, older adults, and those with alcohol dependence are the
most likely to become deficient.4

Many different symptoms may manifest in those with magnesium

deficiencies, including these:

• Reduced appetite, nausea, vomiting

• Fatigue, weakness
• Numbness and tingling in limbs
• Muscle contractions and cramps

Untreated magnesium deficiencies may lead to more serious symptoms

over time, such as seizures, personality changes, abnormal heartbeat,
and heart spasms.

As with other nutrients, do get tested if you suspect your levels are too
low.

18
In addition to high-magnesium foods, a high-quality magnesium
supplement may be recommended.

Sources:
1-4: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

19
 Potassium
Potassium is another common nutrient that many people are not getting
enough of. As an electrolyte mineral, it has many essential functions in
the body, from fluid balance to regulating muscle contractions.

According to the 2015-2020

USDA Dietary Guidelines,
potassium is one of the “nutrients
of concern” for Americans. It has
been estimated that up to 98% of
the population does not consume
enough potassium.1

Hypokalemia, or low blood

potassium levels, is a condition that results from extremely low potassium
intake and/or fluid loss. If left untreated, hypokalemia can have serious
health consequences, including heart failure.2

Common signs of a potassium deficiency may include the following:3

• Muscle cramps, aches, and stiffness

• Fatigue and weakness
• Heart palpitations
• Difficulty breathing
• Numbness and tingling in limbs
• Gastrointestinal problems, such as constipation
• Mood changes

It is generally recommended for individuals to consume 4,700 mg of

potassium daily. Fortunately, many whole foods are high in potassium,
including fruits and vegetables. Some of the best sources of potassium
are listed below:

20
 • Fruits such as apricots, prunes, oranges, bananas, cantaloupe, and
raisins
• Vegetables such as squash, potatoes, spinach, tomatoes, broccoli,
and asparagus
• Legumes such as kidney beans
• Fish such as salmon and tuna
• Yogurt
• Grains such as brown rice

Consuming adequate amounts of potassium may help lower your risk of

heart disease and type 2 diabetes. Additionally, it may help reduce the
risk of bone conditions like osteoporosis and has been shown to aid in
kidney stone prevention.4

Certain groups of people are at higher risk of developing a deficiency,

including those with inflammatory bowel disease, pica, and those who
take diuretics and/or laxatives.5

As always, do get tested if you suspect you are deficient in potassium.

The best treatment for potassium deficiencies is to eat more potassium-
rich foods.

In some cases, supplementation may be necessary. However, it is

important to consult with your doctor before taking potassium
supplements. Potassium supplements may be unsafe for some people,
such as those with kidney failure who need to limit their potassium intake.
Sources:
1: https://www.ncbi.nlm.nih.gov/pubmed/23674806
2,3: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5881435/
4,5: https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/#h3

21
 Vitamin A
Many people do not get enough
vitamin A in their diets. Vitamin A
is a fat-soluble vitamin that has
many important functions. It
helps support eye health, keeps
the immune system strong, and
plays a role in reproductive and
skin health.

Although actual clinical deficiencies of vitamin A are rare in developed

countries, it is still one of the most under-consumed nutrients in the US.

Pregnant women, breastfeeding mothers, infants, and children are at the

highest risk of developing a vitamin A deficiency, as well as individuals
with certain diseases such as cystic fibrosis.1

The RDAs for vitamin A are described below:2

➢ Adults 19-50+ years (male): 900 mcg RAE

➢ Adults 19-50+ years (female): 700 mcg RAE
➢ Pregnant women 19-50 years: 770 mcg RAE
➢ Lactating women 19-50 years: 1,300 mcg RAE

Some foods that are high in vitamin A include:3,4

• Fish oil
• Vegetables such as sweet potatoes, spinach, pumpkin, carrots, bell
peppers, and tomatoes
• Fruits such as cantaloupe, apricots, and mangos
• Fish such as tuna, herring, and salmon
• Yogurt

22
 • Eggs
• Pistachios

Those with low vitamin A intake may experience symptoms such as:

• Dry skin and eyes

• Other skin issues such as acne
• Night blindness
• Respiratory infections
• Poor wound healing

Consuming adequate amounts of vitamin A may help reduce your risk of

certain diseases, such as cancer and age-related macular
degeneration.5,6

As always, get tested if you suspect you may be low in vitamin A.

If you are, eating more of the foods that provide it is the best route.

Be VERY cautious about taking A supplements. Since vitamin A is fat-

soluble, this means that any excess that you consume is stored in your
liver. Too much stored vitamin A can lead to a toxicity, which can be
detrimental to your health.

Vitamin A toxicity may cause dizziness, nausea, skin problems, bone and
joint pain. More serious cases of toxicity do have the potential to lead to
coma and death.7

1-4, 6-7: https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/

5: https://www.ncbi.nlm.nih.gov/books/NBK482362/

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 Copper
Copper is a mineral that plays a role in metabolism support, bone health,
and nervous system function. It has also been shown to help reduce the
risk of heart disease and Alzheimer’s.

Studies have shown that up to 25% of people in the US do not get

enough copper in their diets, which can lead to a deficiency. Although
clinical copper deficiencies are generally rare, they have become more
common in recent years, and can cause negative health effects.1,2

Some signs of copper deficiency may include the following:

• Anemia
• Weakness and fatigue
• Osteoporosis and/or other bone problems
• Learning difficulties and forgetfulness
• Vision loss

Those with gastrointestinal conditions, such as celiac disease, are at

greater risk for copper deficiencies. Additionally, surgeries on the
digestive tract and excessive zinc consumption may also add to the risk.3

The typical recommendation is for adults to consume 900 mcg of copper

daily. Copper needs increase to 1,300 mcg for pregnant and lactating
women. This amount is quite small, and easy to obtain from a nutritious
diet.4

Many different foods are high in copper, such as the following:5

24
 • Shellfish
• Nuts and seeds
• Chocolate
• Whole grains such as millet
• Legumes, such as chickpeas
• Vegetables, including
tomatoes, asparagus,
spinach, and potatoes
• Yogurt
• Fruits, such as avocados, figs, and apples

If via testing it is confirmed you are deficient in copper, in addition to

eating more foods high in copper, supplementation with a high-quality
copper is generally recommended.6

Sources:
1: https://www.sciencedirect.com/science/article/abs/pii/S0946672X11002355
2: https://www.ncbi.nlm.nih.gov/pubmed/31209935
3-5: https://ods.od.nih.gov/factsheets/Copper-HealthProfessional/
6: https://www.ncbi.nlm.nih.gov/pubmed/29959467

25
 Folate
Folate, otherwise known as folic acid, is a B vitamin with many important
roles in the body. It helps make and repair your DNA, and also supports
red blood cell production.

Certain populations are at greater risk of developing folate deficiency

than others. It is typically associated with poor diet, alcoholism, and
malabsorptive disorders, such as Crohn’s disease.1

Additionally, pregnant women who

do not consume enough folate are
at risk of birthing babies with
neural tube defects. Women of
childbearing age are
recommended to consume 400
mcg folate daily, and 600 mcg
during pregnancy.

All other adults are generally recommended to consume 400 mcg per
day to meet their folate needs.2

Those with a folate deficiency may experience the symptoms listed

below:

• Fatigue and weakness

• Difficulty concentrating
• Irritability
• Headaches
• Heart palpitations
• Shortness of breath
• Digestive symptoms
• Soreness and ulcers in the tongue and mouth

26
 • Changes in hair, skin, and nail pigmentation

These symptoms are indicative of megaloblastic anemia, which is how

folate deficiencies manifest. The condition is characterized by large,
abnormal red blood cells.3

Folate is plentiful in many foods, such as the following:4

• Vegetables such as dark leafy greens, asparagus, Brussels sprouts,

tomato juice
• Fruits such as oranges, cantaloupe, papaya, bananas
• Legumes such as black-eyed peas, kidney beans, green peas
• Eggs

If you do have a folate deficiency, supplementation may also be

necessary. Women of childbearing age and those who are pregnant are
typically recommended to take a prenatal vitamin that contains folate, to
reduce the risk of birth defects.5

1-5: https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/#h5

27
 The Bottom Line
There are multiple nutrients that many people in the US and Western
world do not consume enough of. In some circumstances, this leads to
the development of clinical nutrient deficiencies, especially among
certain populations.

In some cases, the symptoms of nutrient deficiencies are mild. Some

people do not show symptoms at all. However, those that are chronic
and left untreated can lead to serious health complications.

For example, a potassium deficiency may cause heart problems, and

inadequate calcium intake can cause osteoporosis and other bone
disorders. In extreme circumstances, long-term nutrient deficiencies may
even lead to death.

If you suspect you are low or clinically deficient in certain nutrients, it is

wise to get tested to verify that is the case. You can do so through
medical professionals; you can also find at-home tests online that you
then send off to a medical lab for assessment.

If it is confirmed you are low in or truly deficient in a nutrient, it is very

important to address it.

Eating a balanced diet that includes a wide variety of whole foods is the
best way to prevent nutrient deficiencies. It is best to choose clean,
independently certified organic foods to avoid introducing potential
toxins into your body that can work against your health.

And supplementing with high-quality and ideally independently certified

organic vitamins and minerals can be a smart secondary strategy.
However, if you have a certain illness or take medications, it is important
to consult with your healthcare provider before taking any supplement.

28
Now, Get Ready for THE Most Little-Known, Life-
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29
From 22 of the world’s most renowned and trusted anti-aging and
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30