Vitamin and Nutrient deficienciesThere are a few deficiencies that are very common in the Western diet, especially with sun screen or lack of sun.
- Marine Omega-3: DHA & GLA are dependently essential nutrients that come mostly from marine sources (Fish, roe, fish oil, krill oil, algal oil). It's nearly always deficient unless supplemented. ALA, the essential plant omega-3, is not converted by humans enough to provide adequate anti-inflammatory DHA & GLA.
- Vitamin D3: Vitamin D3 comes from the sun, your skin produces D3 during UV exposure. There are no adequate food sources. Sun screen blocks D3 production. D3 supplements can be used in absence of daily sun exposure. K2 helps activate D3, which can also be supplemented if deficient.
- Vitamin C: Comes mostly from dark green leafy vegetables (kale, chards, spinach, broccoli), other good sources are citrus and cilantro. The body uses very high amounts of C. Though many vegetables and fruits have vitamin C, it's difficult to get adequate amounts without supplementation.
Omega-3, D3, and C are all very good for the immune system and skin. Omega-3 is an antiinflammatory signaling molecule in addition to good fat calories. The sun in addition to producing D3 also have immunosuppressive action to reduce skin inflammation signaling. Vitamin C is one of the best anti-oxidants around, and it also works to aid topical vitamin E in the skin.