When the body lacks essential nutrients, not only the immune system is weakened, but the functioning of the nervous system and blood circulation are also significantly affected. This can reduce the ability to process signals about the body’s position and movement, leading to loss of balance and dizziness.
Sufficient supplementation of vitamins and minerals through a reasonable diet not only helps prevent dizziness but also helps improve overall health, especially in the elderly
Which vitamins and minerals help improve dizziness?
Here are the most important vitamins and minerals that help improve dizziness symptoms:
1. Vitamin B6
Vitamin B6 is a water-soluble vitamin that helps the body maintain normal blood sugar levels. A sudden drop in blood sugar can lead to dizziness. Vitamin B6 deficiency is very rare.
Rich sources of vitamin B6 include: fortified cereals; fish; beef liver and other organ meats; potatoes and other starchy vegetables; and non-citrus fruits.
2. Vitamin B12
Over time, nerve cells can become damaged and imbalanced if you don’t get enough vitamin B12. Vitamin B12 deficiency affects about 20% of older adults. People over 80 are at particularly high risk.
A vitamin B12 deficiency can be caused by insufficient production of intrinsic factor (IF), a protein produced in the stomach. Your body needs IF to absorb vitamin B12. Regular blood tests can tell if your vitamin B12 levels are low. Low vitamin B12 levels can sometimes be corrected with injections.
Food sources of vitamin B12 include eggs, meat, poultry, shellfish, milk, and dairy products.
3. Vitamin D
Vitamin D deficiency can lead to bone loss, impaired muscle function, and increased risk of falls and fractures in older adults. In addition, vitamin D deficiency may be a risk factor for seasonal BPPV. There is no convincing evidence that vitamin D supplementation increases bone mineral density (BMD).
Exercise regularly to keep your bones as strong as possible. On sunny days, more vitamin D is synthesized through the skin. Foods rich in vitamin D include salmon, tuna, and eggs. Choose beverages fortified with vitamin D, such as milk, rice, and soy drinks.
4. Calcium
Calcium is important for strong bones and Calcium also helps nerves and muscles function normally. Vitamin D helps the body absorb calcium. The recommended daily intake of calcium varies depending on age and gender. The recommended daily allowance is 1,000 mg for women aged 19-50 and men aged 19-70, and 1,200 mg for women over 50 and men over 70.
Foods rich in calcium include milk, yogurt, cheese, calcium-fortified orange juice, rice water, and soy milk.
5. Potassium
Many people do not get enough potassium, and a deficiency can lead to low blood pressure and feelings of dizziness or fainting, which can lead to falls. The recommended daily allowance is 4,700 mg.
Foods rich in potassium include fortified cereals, green leafy vegetables, white beans, avocados, potatoes, pumpkin, milk, mushrooms, bananas, and cooked tomatoes.
6. Iron
A diet lacking in iron-rich foods can lead to anemia. Anemia is a deficiency of red blood cells, which means the body does not get enough oxygen. One symptom of anemia is dizziness.
Foods rich in iron include green leafy vegetables, meat, fish, poultry, beans, mushrooms, nuts and seeds.
What are the effects of excess nutrients?
Our bodies strive for a delicate balance of nutrients, and just because something is good for you doesn’t mean more is better. If you take high doses of supplements, you can quickly reach toxic levels.
For example, one orange (about 0.7 grams of vitamin C) a day usually helps prevent scurvy. Taking 2 grams of vitamin C a day won’t help. And it’s not true that large doses of water-soluble vitamins like vitamin C are easily excreted in the urine without causing any problems. There are still some negative effects on the body.
