Understanding Your Vitamin and Nutrient Needs

Vitamins and minerals are the building blocks of your body’s health. With the proper nutrition, your body stays well and at a lower risk for certain health conditions. Many vitamins function to mineralize bone, assist in wound healing, metabolize proteins, fats, and carbohydrates, and form red blood cells.

At Monarque Health & Wellness in Ashland, Oregon, we care about your holistic health. Our team of functional doctors can assess your health, determine if you have vitamin deficiencies, and recommend a health plan to get you back on track. 

Why good nutrition matters

The key to a healthy lifestyle is a healthy diet. Building an ideal nutrition plan with the essential nutrients can lessen the risk of certain diseases, lower cholesterol and blood pressure, boost your immune system, and raise your metabolism and energy levels. 

A functional medicine doctor, who looks at your health holistically, is trained to understand how your body absorbs nutrients and how to spot and react to deficiencies. 

Do you need supplemental vitamins? 

If you suffer from health conditions, your body is at a higher risk for vitamin deficiency. These conditions include:

On top of these conditions, you may also experience symptoms that lead you to believe your body is vitamin deficient. These include: 

If you’re experiencing any of these symptoms, your doctor may conduct a series of blood tests to determine any vitamin deficiencies. Your doctor is looking for irregularities in normal vitamin function, whether you’re producing too much or too little of a particular vitamin. 

Vitamins your body needs

Your body needs the basic vitamins and nutrients to function. We’ll cover five:


The recommended intake of calcium per day for a healthy adult is about 1,000 mg. Dairy products are high in calcium. A calcium deficiency may present itself with brittle or weak nails.

Vitamin D

A healthy adult should consume 10-20 micrograms of vitamin D per day. Salmon and tuna are two foods high in vitamin D. You also get most of your vitamin D from the environment (the sun!).

Vitamin B12

Experts generally recommend that healthy adults get 2.4 micrograms of vitamin B12. Beef, fish and eggs are high in B12. 


The recommended dose of magnesium is 310-420 mg per day, depending on age and overall health. This mineral is typically found in dietary fiber, such as green leafy vegetables, whole grains, legumes, and nuts and seeds. You may be magnesium-deficient if you experience weight loss, nausea, vomiting and fatigue. 


Healthy adults are urged to get 3,500-4,700 mg daily from foods. Dried apricots, lentils, and potatoes are high in potassium.

If you suspect you have a vitamin deficiency or you’re starting to notice physical symptoms, it may be time to visit your doctor. Managing your overall health begins with a healthy diet. 

To find out how we can help manage your nutritional needs, call 541-326-4777 or book an in-person appointment online. We also offer virtual visits.

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