What You Need To Know About Common Vitamin Deficiencies

Vitamin deficiencies and how to avoid them

You don’t have to live on fast food and junk food to be deficient in nutrients. It can happen to those of us who eat well balanced meals, too.


The saying “you are what you eat” couldn’t be more true. Diet plays the biggest role in how we get our nutrients, and eating the right foods will always be the best route to go. However, there are so many people struggling to meet their daily nutrition quota through food alone that sometimes a little help in the form of vitamins and supplements is necessary.

Other causes of nutrient deficiency include:  

  • Fewer nutrients in our soil
  • Digestive disorders
  • The aging process
  • The body’s ability to produce and absorb nutrients.

The Most Common Vitamin Deficiencies and How To Treat Them


A lack of Vitamin D can cause serious health issues. If you’re deficient, you should discuss treatment with your doctor. A daily Vitamin D routine of 2,000 IU is what is usually recommended.

Low Vitamin D can potentially put you at risk for

  • Heart disease
  • Asthma
  • Impaired cognitive function
  • Some cancers

Age and weight can significantly impact Vitamin D absorption, as well.

Symptoms of Vitamin D deficiency

  • Muscle weakness
  • Fatigue
  • Depression
  • Low back-pain
  • Bone loss.

Bone health, and even rickets, have been associated with a Vitamin D deficiency.  

Treatment of Vitamin D Deficiency

Our bodies crave the sun, but Vitamin D doesn’t absorb as effectively in senior citizens or darker skin tones. To get more Vitamin D into your diet, you should:

  • Spend time in the sun
  • Eat foods rich in Vitamin D, such as salmon and eggs.

Tespo formula recommendations: Tespo’s complete multivitamin formulas contain 2,000 IU of Vitamin D: Men’s Complete Multivitamin and Women’s Complete Multivitamin. Tespo’s basic multivitamin formulas contain 800 IU of Vitamin D:  Men’s Basic Multivitamin and Women’s Basic Multivitamin


A Vitamin C deficiency is common in at least 6 percent of all adults living in the United States. Fresh fruit, predominantly citrus, the primary source of vitamin C.  

Symptoms of Vitamin C deficiency

  • Poor gum health (if not scurvy)
  • Fatigue
  • Joint and muscle aches
  • Dry hair and skin.

A deficiency in C can also limit the body’s ability to fight infection or even a basic cold.  

Treatment of Vitamin C Deficiency

  • Eat more citrus fruits and kiwi
  • Vegetables rich in Vitamin C such as broccoli and red peppers.
  • Maintain a daily supplement regimen of at least 100 mg

Tespo formula recommendation: Hair, Skin & Nails formula supports the maintenance and health of your hair. It also contains 100 mg of Vitamin C. All of the multivitamin formulas also contain 100 mg: Men’s Basic Multivitamin, Men’s Complete Multivitamin, Women’s Basic Multivitamin and Women’s Complete Multivitamin.


If you are deficient in Vitamin K, your body can’t properly utilize calcium for optimal bone health.  

Low Vitamin K Can Potentially Put You At Risk For

  • Bone mass loss
  • Osteoporosis
  • Heart disease
  • Some cancers

Symptoms of Vitamin K Deficiency

  • Bleeding gums
  • Brittle bones
  • Bruising easily
  • Blood in urine and/or stool
  • Heavy periods

These can be signs that you are deficient but may also be symptoms of more serious conditions. It’s best to consult your doctor.

Treatment of Vitamin K Deficiency

Vitamin K is not readily available in most foods, hence it’s important to supplement.

  • Consider taking 120-240 mcg daily.
  • Eat green leafy vegetables such as spinach, kale, broccoli, seaweed
  • Fish, liver, meat, and eggs

If you’re on a blood thinner, consult with your doctor.

Tespo formula recommendation: Men’s Basic Multivitamin, Men’s Complete Multivitamin, Women’s Basic Multivitamin and Women’s Complete Multivitamin contain 200 mcg of Vitamin K.


Iodine is particularly important for pregnant women and young children. A deficiency of this mineral can challenge the development of a healthy fetus or newborn child.

Low Iodine Potentially Puts You At Risk For

  • Hypothyroidism in unborn children and in adults
  • Compromised brain function

A lack of nutrients in our soil and food (think processed foods, which use non iodized salt) contribute to this deficiency.

Symptoms of Iodine Deficiency

  • Enlarged thyroid
  • Mood changes
  • Compromised mental health
  • Lowered immunity

Treatment of Iodine Deficiency

  • Add nori or seaweed to your diet
  • Eat more eggs, yogurt and cheese, and cranberries.
  • Add iodized salt to your foods
  • To supplement, take 150 mcg of iodine as potassium iodide daily. Consult your doctor if you suspect you are deficient.

Tespo formula recommendations: Men’s Basic Multivitamin, Men’s Complete Multivitamin, Women’s Basic Multivitamin and Women’s Complete Multivitamin contain 150 mcg of iodine.


Folate is a B vitamin, and is a key component for producing red blood cells and DNA. It also aids in cell division, supporting immune function, and aiding in the production of neurotransmitters.

Folate Deficiency Can Put You At Risk For

  • Anemia
  • Birth defects during pregnancy
  • Tied to autoimmune diseases
  • May cause depression

A poor diet and digestive disorders such as Celiac’s disease can also lead to a deficiency.

Symptoms of Folate Deficiency

  • Increase in miscarriages
  • Male infertility
  • Low energy
  • Fatigue
  • Heart palpitations
  • Shortness of breath
  • Headaches

Treatment For Folate Deficiency

  • Eat dark leafy greens, such as kale and spinach and legumes.
  • Up your intake of nuts, beans, and whole grains
  • Lower your alcohol intake
  • Supplement with approximately 400-600 mcg L-methylfolate daily.

Consult with a doctor to establish the right amount for you.

Tespo formula recommendations: Tespo’s Men’s Complete Multivitamin  contains 400 mcg of methylfolate & Women’s Complete Multivitamin contains 800 mcg of methylfolate.

This key nutrient doesn’t exist in most multivitamins, and the few that do are often WAY overpriced. Tespo’s complete multivitamin formulas are only $30/month.