Lacking nutrients? We'll show you how to fix that [Healthline]( [Wellness Wire]( IN a nutshell
Happy Monday, friends! Last week, I attended a panel discussion all about vitamin deficiencies. One of the speakers, scientist and [Jarrow Formulas]( consultant [Dr. Nicole Avena](, listed the most common vitamins that we lack, plus what to do about them. It was such a fascinating and important conversation, and I want to share what I learned with you.
We tapped Avena and Healthlineâs senior nutrition editor Lisa Valente, MS, RD, to give you the scoop on identifying and treating common vitamin deficiencies.
Todayâs newsletter will also cover: • [a pretty pillbox to beautify your medication storage]( • [what food cravings mean, plus how to use them for healing]( • [which vitamin(s) can help with vaginal dryness]( • [a sex tip]( in honor of Valentineâs Day (weâre celebrating all week!) • more health stories you need, like [our top 10 tips for staying healthy](
Be well,
Morgan Mandriota
Newsletter Editor, Healthline Written by Morgan Mandriota
February 13, 2023 ⢠6 min read [The ABCs of vitamin deficiency]( whatâs got us buzzing
[The ABCs of vitamin deficiency](
Vitamin and mineral deficiencies are more common than you might think. Research suggests that most people lack [vitamin B12](, [vitamin D3](, [magnesium](, and [iron](, among [others](. Depending on the vitamin, both Avena and Valente note that a deficiency can stem from a lack of sun exposure, diet, or underlying health conditions. So, what can you do about it? First, see a doctor to get a better idea of whatâs going on in your body. âIdeally, youâd have blood work done to see what your levels are for certain vitamins and minerals,â says Valente. âAfter that, depending on what your levels are, you might consider supplementation or focus on choosing foods rich in certain nutrients.â âWhile itâs possible to get most of your essential vitamins and nutrients from food, a standard American diet is low in a variety of important vitamins that cause common deficiencies,â notes Avena. To remedy this, take one of Valenteâs top pieces of nutrition advice: [Eat a wide variety of foods]( from different food groups. âIt helps make eating more enjoyable ââ variety and all â but also helps you get a diverse mix of nutrients,â she says. If your levels are super low or youâd just rather go the supplement route, Avena recommends looking for vitamin and mineral brands with [current good manufacturing practices](. These are tested for strict quality and purity standards, so when youâre in the market for a supplement, it helps find the more reputable brands. tl;dr: Vitamin and mineral deficiencies are very common, but itâs possible to boost your levels by eating a balanced diet or taking supplements. Looking to learn more? Check out our [Vitamin & Supplements hub](, including articles on [signs of vitamin and mineral deficiencies](, [how to choose the best supplements](, and more. dirty talk
Secrets for Better Sex [Sometimes, youâve just gotta hand it to yourself](
[Sometimes, youâve just gotta hand it to yourself](
Welcome to our first-ever Wellness Wire Better Sex miniseries! In honor of Valentineâs Day on Tuesday, weâre giving you tips and tools to maximize your pleasure potential all week long.
Todayâs focus, and your first homework assignment: masturbation.
Self-pleasure is a perfectly healthy, safe, and natural thing to do, no matter if youâre single or partnered (unless itâs [negatively affecting]( your relationship or well-being, of course). With [health benefits]( like better sleep, stress relief, boosted mood, and higher self-esteem, the reason to touch yourself is self-explanatory: Itâs good for you.
Start off by setting the mood. Dim the lights, light some candles, do whatever it takes to get into a comfy and sensual space, then take the time to please yourself however feels best to you! Need some inspiration? Follow the steps in our masturbation guides below:
• People with a vagina, click [here](.
• People with a penis, click [here](.
Want more insight like this? Email wellnesswire@healthline.com to sign up for our upcoming Better Sex challenge!
[Food cravings can help fuel and heal your body]( Monday Kick Start
[Food cravings can help fuel and heal your body](
Raise your hand if youâve ever fought off a food craving. *raises hand* Whether itâs your favorite dessert or an expensive meal, the urge to resist that nagging voice is real. But contrary to popular belief, food cravings arenât the enemy. [What do cravings really mean?]( Ultimately, theyâre sending you a deeper message about your current emotional state and health needs, which you can use to heal and fuel your body. The next time you crave something and donât know how to navigate it, follow these steps to help you mine the wisdom hiding behind those delicious desires: • Sit with the craving, and notice which sensations or memories pop up.
• Become aware of and give attention to your stomach, maybe in the form of a [belly meditation](.
• Learn your hunger cues.
• Celebrate your cravings rather than fear or suppress them.
• Ask yourself: What else am I hungry for? (It could be a deeper emotion, like love or pleasure!)
• Enjoy a little bit of what you crave throughout the week.
To learn more about how to find the wisdom in your food cravings, click [here](. Health Hype
Which vitamin can help with vaginal dryness?
(Find the answer at the end of this email) health stories you need
What weâre reading next [] ð [Top 10 tips for staying healthy.]( Cut through all the noise about what to do to feel better and read our brief, actionable, expert-backed explainer on how to stay healthy.
ð¥ [Snack on tree nuts for serotonin.]( This just in: Eating almonds, cashews, pistachios, and other tree nuts can boost your happy hormones and offer heart health benefits, too.
ð [Does success lead to happiness?]( The short answer is no, it doesnât. Research says it might actually be the other way around. Read the long answer in Psych Centralâs new article.
â¤ï¸ ï¸ï¸[Treat yourself this Valentineâs Day.]( Whether youâre single or partnered, celebrate V-Day by giving yourself some self-care in the form of one (or more!) of these 12 products. great finds
Editor faves with health perks
You know those great finds you just *have* to tell your friends about? Thatâs how we feel about the products we recommend here. Every pick has been [vetted by our editorial team](, and we genuinely think itâll make your life better. [Mimi Medcessories 7 Day Pillbox](
[Mimi Medcessories 7 Day Pillbox](
Before I started using this pretty pillbox, I had a basic (read: boring) green organizer for my daily meds and supplements. Life is too short to not add a bit of fun and beauty to every part of life. Beautify your medication storage with a fun option, like this one by Mimi Medcessories. I have the rose-colored box, but it also comes in Champagne (gold) and Steele (black) if thatâs more your style. [Shop now]( Health Hype Answer
Which vitamin can help with vaginal dryness?
Vitamin D!
Surprise! This âsunshine vitaminâ can boost your mood, give you energy, support bone health, and lubricate the vagina. Studies show that oral and suppository vitamin D supplements can even boost vaginal health for older women and during [menopause]( or [perimenopause](. Vitamin D isnât the only vitamin for the V, though. Many vitamins can help to increase natural lubrication. If your answer to this question was vitamin E or fish oil, youâre also correct! To learn about even more vitamins that might help you or your partner beat vaginal dryness, click [here](. Thanks for reading, and happy early Valentineâs day! Feel free to share your thoughts on anything we covered above by emailing us at wellnesswire@healthline.com. Weâll be back in your inbox on Wednesday with more health stories you need. Until next time,
[healthline](
Take care of yourself, and weâll see
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