Vitamins and minerals are crucial for eye health and vision because they are involved in numerous metabolic processes and act as powerful antioxidants that protect the vulnerable eyes and optic nerve from damage caused by free radicals and oxidative stress. Evidence suggests that deficiencies in vitamins A, B, C, and D, as well as minerals such as magnesium, selenium, zinc, and copper increase the risk of dry eyes, cataracts, AMD, optic nerve damage, and other eye diseases. In addition, being overweight can be an additional risk factor for AMD, diabetic retinopathy, and glaucoma, according to a review published in Nutrients. The authors emphasize that early detection of deficiencies and targeted supplementation can prevent or slow the progression of many eye diseases.

- including serious complications?

Older adults are more easily infected with influenza, COVID-19, and other infections and are also at greater risk that these infections will develop into complications such as pneumonia or acute respiratory distress syndrome (ARDS), which can be potentially life-threatening. One major reason is chronic “inflammaging” caused by widespread deficiencies of vitamin D, vitamin C, selenium, zinc, omega-3 fatty acids, and Q10. This not only increases the risk of infection but also the risk that the immune system will overreact with hyperinflammation, which is the real reason why respiratory infections and sepsis can become life-threatening. Overall, it appears that aging processes increase the need for specific nutrients, and if the immune system is well supplied, it will usually handle most pathogens without causing any symptoms.

PCOS (polycystic ovary syndrome) is the most common cause of involuntary infertility. Women with PCOS often have elevated blood glucose levels due to insulin resistance, which contributes to the development of the condition. However, evidence now suggests that chromium supplementation may have therapeutic effects on insulin sensitivity, blood glucose control, ovulation, and the chance of becoming pregnant. Remarkably, this effect appears to be just as effective as the diabetes drug metformin - yet without side effects. These findings are reported in a meta-analysis published in Endocrinologica, Diabetes and Nutrition. As part of PCOS treatment and blood sugar regulation, it is also recommended to limit carbohydrate intake and place greater emphasis on getting adequate protein and healthy fats with all main meals.

Although health authorities advise against consuming too much salt (sodium), it is still an essential mineral that is crucial for electrolyte and fluid balance. Minor deficiencies can cause symptoms such as fatigue, muscle weakness, dizziness, and headaches. More severe deficiencies can lead to exhaustion, fainting, or other neurological conditions, which in the worst case can be life-threatening. Evidence also suggests that commonly used antidepressant drugs, such as SSRIs and SNRIs, increase the risk of the body lacking this vital mineral. This was shown in a meta-analysis published in BMC Pharmacology and Toxicology. Attention should also be paid to other side effects of antidepressant medication.

When a woman’s ovaries fail to function normally and menopause occurs before the age of 40, the condition is referred to as premature ovarian insufficiency (POI). The accompanying hormonal imbalances cause symptoms such as menstrual irregularities and infertility. Mood swings, fragile mucous membranes, osteoporosis, and other complications may also occur. According to a review article published in Health Science Reports, widespread deficiencies in vitamin D, vitamin E, and selenium appear to increase the risk of premature ovarian insufficiency, whereas supplementation with these nutrients may improve ovarian function and hormonal balance.

A lot of evidence points in that direction. Higher doses of nicotinamide, a form of vitamin B, may also prevent the recurrence of common skin cancers. The effect is even greater if vitamin B3 supplementation is started immediately after the diagnosis has been given, according to a large population study published in JAMA Dermatology.

Q10 is a unique molecule that is involved both in the cells’ energy metabolism and in protecting cells against damage caused by oxidative stress. This means that the busy brain and vulnerable nerve cells require a fair amount of Q10. However, the body’s own synthesis of Q10 gradually declines with age and with the intake of cholesterol-lowering statins. According to a review article published in Nutrients, Q10 supplementation appears to improve brain health and cognitive abilities. One should choose pharmaceutical-grade Q10 supplements to ensure good bioavailability, so that the Q10 molecules reach the brain and other organs.

Depression affects more and more people and causes symptoms such as chronic low mood, fatigue, and sleep disturbances. The risk increases during the winter months, and untreated depression is one of the leading causes of suicide. Since many people experience side effects from antidepressant medication, researchers have begun to focus a lot more on the role of diet. According to a review published in Clinical Nutrition, widespread deficiencies of vitamin D and omega-3 fatty acids increase the risk of depression. In the review, the researchers explain how vitamin D and omega-3 fatty acids affect the nervous system and mood. In addition, both nutrients counteract chronic inflammation in the brain, which in itself increases the risk of depression and other neurological disorders.

Traditional Christmas foods such as eggs, butter, and other fatty animal products contain cholesterol and are often criticized for the same reason. The fact is, however, that the body produces most of its own cholesterol as needed, since this vital substance is part of all cell membranes and is required for the synthesis of sex hormones, stress hormones, vitamin D, vitamin K2, and Q10. It is therefore important to realize that cholesterol only becomes dangerous to the cardiovascular system when it oxidizes and is damaged by free radicals and oxidative stress. Meanwhile, evidence suggests that vitamin E may improve cholesterol balance, circulation, and the gut microbiome. According to a recent study published in Nutrition, Metabolism and Cardiovascular Diseases, these are areas that are closely connected. When it comes to maintaining the cardiovascular system and other tissues, it is essential to obtain sufficient antioxidants such as vitamins E, C, and A, as well as selenium, zinc, and other sources - not just during the Christmas season but all year round.

The relationship between diet, gut flora, and mental health has received increasing attention in scientific circles. A study published in Brain, Behavior, and Immunity shows that high-dose vitamin C supplements when taken to correct a deficiency can improve mental vitality and mood in healthy individuals. The authors describe how vitamin C supplementation influences the gut microbiota, and how the balance of the gut flora is closely linked to mood through the so-called gut–brain–immune axis.

Young children frequently develop thrush, an infection caused by an overgrowth of the yeast Candida albicans, which is part of the natural microflora. Diet and immune capacity play a major role. Research also indicates that even mild deficiencies of protein, vitamins A and D, as well as iron and zinc, increase the risk of this unpleasant oral infection. These findings are reported in a study published in Nutrients.

Atherosclerosis and associated cardiovascular diseases are among the leading causes of death worldwide. However, evidence suggests that optimal blood levels of vitamin D may protect against atherosclerosis and early death, according to a large population study published in Clinical Nutrition. It is alarming that vitamin D deficiency is so widespread - especially during the winter months and among people who spend little time in the sun during summer. Also, older people, diabetics, individuals with darker skin, and other vulnerable groups have more difficulty producing and activating the vitamin. As a result, many people need high-dose supplements to maintain optimal blood levels throughout the year.