Lacking nutrients? We'll show you how to fix that
| | | | Happy Monday, friends! Last week, I attended a panel discussion all about vitamin deficiencies. One of the speakers, scientist and Jarrow Formulas consultant Dr. Nicole Avena, listed the most common vitamins that we lack, plus what to do about them. It was such a fascinating and important conversation, and I want to share what I learned with you. | | We tapped Avena and Healthline's senior nutrition editor Lisa Valente, MS, RD, to give you the scoop on identifying and treating common vitamin deficiencies. | | Today's newsletter will also cover: | | | | | • | a sex tip in honor of Valentine's Day (we're celebrating all week!) | | | Be well,
Morgan Mandriota
Newsletter Editor, Healthline | | | | |
| |  | | Written by Morgan Mandriota
February 13, 2023 • 6 min read | | | | | | | |
| |  | | | The ABCs of vitamin deficiency | Vitamin and mineral deficiencies are more common than you might think. Research suggests that most people lack vitamin B12, vitamin D3, magnesium, and iron, among others. Depending on the vitamin, both Avena and Valente note that a deficiency can stem from a lack of sun exposure, diet, or underlying health conditions.
So, what can you do about it? First, see a doctor to get a better idea of what's going on in your body. "Ideally, you'd have blood work done to see what your levels are for certain vitamins and minerals," says Valente. "After that, depending on what your levels are, you might consider supplementation or focus on choosing foods rich in certain nutrients."
"While it's possible to get most of your essential vitamins and nutrients from food, a standard American diet is low in a variety of important vitamins that cause common deficiencies," notes Avena. To remedy this, take one of Valente's top pieces of nutrition advice: Eat a wide variety of foods from different food groups. "It helps make eating more enjoyable –– variety and all — but also helps you get a diverse mix of nutrients," she says.
If your levels are super low or you'd just rather go the supplement route, Avena recommends looking for vitamin and mineral brands with current good manufacturing practices. These are tested for strict quality and purity standards, so when you're in the market for a supplement, it helps find the more reputable brands.
tl;dr: Vitamin and mineral deficiencies are very common, but it's possible to boost your levels by eating a balanced diet or taking supplements. Looking to learn more? Check out our Vitamin & Supplements hub, including articles on signs of vitamin and mineral deficiencies, how to choose the best supplements, and more. | | | | | | |
| | | | Secrets for Better Sex | | | | |  | | Sometimes, you've just gotta hand it to yourself | | Welcome to our first-ever Wellness Wire Better Sex miniseries! In honor of Valentine's Day on Tuesday, we're giving you tips and tools to maximize your pleasure potential all week long. | | Today's focus, and your first homework assignment: masturbation. | | Self-pleasure is a perfectly healthy, safe, and natural thing to do, no matter if you're single or partnered (unless it's negatively affecting your relationship or well-being, of course). With health benefits like better sleep, stress relief, boosted mood, and higher self-esteem, the reason to touch yourself is self-explanatory: It's good for you. | | Start off by setting the mood. Dim the lights, light some candles, do whatever it takes to get into a comfy and sensual space, then take the time to please yourself however feels best to you! Need some inspiration? Follow the steps in our masturbation guides below: | • People with a vagina, click here.
• People with a penis, click here. | | Want more insight like this? Email wellnesswire@healthline.com to sign up for our upcoming Better Sex challenge! | | | | | | | | | |
| |  | | | Food cravings can help fuel and heal your body | Raise your hand if you've ever fought off a food craving. *raises hand* Whether it's your favorite dessert or an expensive meal, the urge to resist that nagging voice is real. But contrary to popular belief, food cravings aren't the enemy.
What do cravings really mean? Ultimately, they're sending you a deeper message about your current emotional state and health needs, which you can use to heal and fuel your body. The next time you crave something and don't know how to navigate it, follow these steps to help you mine the wisdom hiding behind those delicious desires: | | • | Sit with the craving, and notice which sensations or memories pop up. | | • | Become aware of and give attention to your stomach, maybe in the form of a belly meditation. | | • | Learn your hunger cues. | | • | Celebrate your cravings rather than fear or suppress them. | | • | Ask yourself: What else am I hungry for? (It could be a deeper emotion, like love or pleasure!) | | • | Enjoy a little bit of what you crave throughout the week. | | | To learn more about how to find the wisdom in your food cravings, click here. | | | | | | |
| | | | | | Which vitamin can help with vaginal dryness?
| (Find the answer at the end of this email)
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| | | | | | What we're reading next |
| 💚 Top 10 tips for staying healthy. Cut through all the noise about what to do to feel better and read our brief, actionable, expert-backed explainer on how to stay healthy. | | 🥜 Snack on tree nuts for serotonin. This just in: Eating almonds, cashews, pistachios, and other tree nuts can boost your happy hormones and offer heart health benefits, too. | | 🌟 Does success lead to happiness? The short answer is no, it doesn't. Research says it might actually be the other way around. Read the long answer in Psych Central's new article. | | ❤️ ️️Treat yourself this Valentine's Day. Whether you're single or partnered, celebrate V-Day by giving yourself some self-care in the form of one (or more!) of these 12 products. | | | | | | |
| | | | Editor faves with health perks | | You know those great finds you just *have* to tell your friends about? That's how we feel about the products we recommend here. Every pick has been vetted by our editorial team, and we genuinely think it'll make your life better. | | | | | | |  | | Mimi Medcessories 7 Day Pillbox | | Before I started using this pretty pillbox, I had a basic (read: boring) green organizer for my daily meds and supplements. Life is too short to not add a bit of fun and beauty to every part of life. Beautify your medication storage with a fun option, like this one by Mimi Medcessories. I have the rose-colored box, but it also comes in Champagne (gold) and Steele (black) if that's more your style. | | | | | | | | | | |
| | | | | | Which vitamin can help with vaginal dryness? | | Vitamin D! | Surprise! This "sunshine vitamin" can boost your mood, give you energy, support bone health, and lubricate the vagina. Studies show that oral and suppository vitamin D supplements can even boost vaginal health for older women and during menopause or perimenopause.
Vitamin D isn't the only vitamin for the V, though. Many vitamins can help to increase natural lubrication. If your answer to this question was vitamin E or fish oil, you're also correct! To learn about even more vitamins that might help you or your partner beat vaginal dryness, click here.
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| | | | Thanks for reading, and happy early Valentine's day! Feel free to share your thoughts on anything we covered above by emailing us at wellnesswire@healthline.com. We'll be back in your inbox on Wednesday with more health stories you need.
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| | | | | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | |  | | |  | | This edition was powered by | | being my own Valentine. | | | | | | | View in browser
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