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By August 12, 2014February 3rd, 2019Supplements


Too often we grab “food” in lieu of healthy options, which eventually can create undesired issues in our body. We need these vitamins for proper functioning of our bodies. If you are dealing with one or more problems of the deficiencies listed below increasing those vitamins through food will be quite difficult; I suggest using therapeutic doses of that vitamin/mineral to correct the vitamin deficiencies problem ASAP!

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Vitamin A = acne, dry skin and hair, itching eyes, often making sinus noises, and prone to catching the flu. This vitamin is found in pasture fed organ meats, spinach and egg yolks. SAGE is also filled with vitamin A! Spices are hidden with vitamins and minerals!

Vitamin B = memory issues, confusion, bad breath, dark tongue, dry hair, rough skin, tender muscles, irritability. This vitamin is found in animal proteins. Vegetarians often deficient in B-12 since this B-vitamin is only found in animal products.

Click HERE to find a quality B-Complex and take 1 capsule at breakfast and 1 at lunch.

Vitamin C = bruising, muscle loss, bloody gums, cavities, and nosebleeds. This vitamin is found in green chili pepper, bell peppers, parsley, kale and broccoli. Oranges are not very high in vitamin C which is why juice is fortified with vitamin C. We know that glucose and vitamin C have similar chemical structures, so what happens when the sugar levels go up? They compete for one another when entering the cells. And the thing that mediates the entry of glucose into the cells is the same thing that mediates the entry of vitamin C into the cells. If there is more glucose around, there is going to be less vitamin C allowed into the cell. It doesn’t take much: a blood sugar value of 120 reduces the phagocytic index by 75%. So when you eat sugar, think of your immune system slowing down to a crawl. Sage is also filled with vitamin C!

Click HERE to find a highly absorbed Vitamin C. Take 1 at breakfast and 1 at lunch. Decreasing sugar is also important because sugar competes with Vitamin C to get into the cell and sugar always wins!

Vitamin D = sensitivity to pain, Seasonal Effective Disorder, digestive issues, nervousness, pale skin.
Increase with sun exposure and high dose of Vitamin D.

Click HERE to find and take 1 capsule with food containing healthy fats. For children who don’t like pills, take THIS liquid.

Vitamin E = losing hair at rapid rates, cataracts, and muscle weakness. Foods high in vitamin e are sunflower seeds, almonds, olives and spinach.

Click HERE to find Vitamin E and take 1 with food that contains a healthy fat.

Vitamin K = bruising and brittle bones. Foods high in vitamin k are kale, spinach, collard greens, and Brussels sprouts. K2 regulates calcium metabolism so it gets calcium where it should be (bones) and keeps it out of where it shouldn’t (plaque, stones, etc).

Click HERE to find a K2 supplement and take 1 at breakfast (with calcium and D, NOT with Magnesium).

Folic Acid = fatigue, depression/anxiety, sore tongue. Foods high in folic acid are sunflower seeds, asparagus, spinach, collard greens and SAGE, (as well as fortified pre-packaged junk).

Click HERE to find an absorb-able form of Folic Acid and take 1 capsule at breakfast and one at lunch.

Calcium = brittle fingernails, eczema, tooth decay, and strange numbness and tingling in arms/legs. Foods highest in calcium are almonds, almond milk, green leafy veggies, and artichokes. Most people get enough calcium in their diet so I don’t recommend supplementing unless you have bone density issues.

Click HERE to find an absorb-able Bone Meal Calcium. Take one capsule a day.

Chromium = out of control blood sugar (jittery before lunch), lack of energy and excitement. Chromium is really only found in onions, romaine, and tomatoes.

Click HERE to find Chromium (with Cinnamon) and take 1 capsule at each meal, up to 1000mcg/day.

Iron = brittle nails, dry hair, pale skin, dizziness.

This is a tricky one…eat more grass-fed red meat and SKIP the turkey burger. If you are still low on iron, I would detect a food allergy causing you to not absorb iron. Do not take a supplement unless diagnosed with an iron deficiency; even then iron supplements are very poorly absorbed.

CLICK HERE for find iron.

Magnesium = chocolate cravings, urinary urgency, broken nails, nervousness, restless legs/twitching, sensitivity to noise. Nuts and halibut have some magnesium, but it is hard to get the recommended dose through food.

Click HERE to take an absorb-able form of Magnesium (DON’T TAKE “Oxide!”) and take 400-1000mg 30 minutes before bed. OR you can use THIS Magnesium Oil for best absorption.

Potassium = bad hair and skin, water retention, edema. Foods highest in potassium salmon, avocados, artichokes, broccoli, meat and almonds.

Click HERE to find Potassium and take 1-2 capsules/day.

Sodium = confusion, dizziness, lethargy, and vomiting

Use this quality sodium.

Zinc = brittle nails, poor circulation, bruising, splitting hair, salty cravings. Zinc is found in oysters, liver, pasture fed red meat, sesame seeds and tahini.

Click HERE to find the proper zinc to take and consume 1 capsule anytime during the day. 

FYI: Birth control pills deplete our cells of zinc and getting pregnant too soon before having healthy zinc levels can cause birth defects, such as cleft palates. My suggestion is to take zinc for 6 months after going off birth control before trying to conceive.

Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Jenny Mathweg says:

    I love love love your blog!! Thank you for this informative blog. I so appreciate you Maria and your family for getting the truth out about what we really need to get health💖😘

  • Bethany says:

    This is such a great, concise list of deficiencies and supplements/food to heal! I’m trying to figure out my daughter’s issue by her symptoms and I think you just solved it for me! I always appreciate everything you post, even if I only reply some of the time!

  • Kasie says:

    The link to the potassium seems to be broke, what brand do you recommend? I can’t find any in your A store

  • Monika says:

    I’m struggling a bit with nutrient deficiencies. I’ve been in ketosis for 6 weeks, my RBC mag is still low and I supplement with mag bisglycinate 150mg 3 times daily plus a neuro mag 100mg upon waking. I think I was struggling because of excess sugar consumption and I’m hoping that eventually this will normalize on ketosis. If sugar was the root cause how long would it take to see an improvement?
    My potassium is 3.4, norm 3.5-5. I used to take emergency brand electro mix twice daily because it has 408mg potassium in each packet (816mg daily) and no sugar/carbs but I recently stopped because they changed the formulation and added acacia. Now there are 3 carbs per packet so 6 per day. Should I worry about carbs from acacia? I was feeling better and was able to drink more when I was taking those. Also should I worry about the brown rice flower they put as a filler in most capsules? If my potassium goes lower my doctor wants me to get a prescription.
    My sodium is 136 which is also the low range of normal. My BP was 90 over 50. I’ve been measuring to make sure I get at least a teaspoonful of sea salt daily and I’m drinking a lot of water. I’m craving salt, should I increase to 1.5 teaspoonfuls? The doc said since my blood pressure is on the low side to have as much as I crave even if it is more than 1 teaspoonful.
    Lastly, it’s been 6 weeks and I still have cravings. Especially for chocolate, almonds, and avocado. I’m adding stevia to unsweetened chocolate and had to stop eating almonds and avocado because I can’t digest them and get systemic allergies. Prolly sounds crazy but I think I’m addicted to eating foods that I am allergic to. I’m eating twice a day but when I do eat I feel like I want to eat everything and tend to overeat. I do fast for 16 hours after dinner (so only allowed to eat during an 8 hour window) which seems like it is helping a lot.
    Sorry this is so long, I’m just really struggling and the doctor wasn’t very helpful. I am grateful for any advice you can give me on supplements, cravings, etc. Thank you so much.

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