A bottle of nearly mummified Centrum Women Multigummies sits on my desk. The only time I remember to take the recommended two gummies is when my mother’s shrill voice blasts through my phone’s speaker. She’s of the opinion that everyone should be taking at least a multivitamin. I rarely think about my vitamin levels, and I suspect many people don’t either. So when do our bodies need us to take our vitamins? While research suggests that they’re not strictly necessary for the average person, supplements are helpful for those who need them. What are vitamins? Why are they important?Our bodies need vitamins for development and proper functioning. Most of the vitamins our bodies depend on come from our food. That means that the average American won’t need to take vitamin supplements if they eat a healthy, balanced diet that includes fruits, vegetables, proteins and whole grains. However, that’s not always the case. There are times when vitamin or mineral supplements are necessary. Dietary limitations or natural deficiencies can keep you from getting enough of certain vitamins. Iron, vitamin D, B12 and calcium are among the most common vitamin and mineral deficiencies. Unless you take an at-home test or get a blood analysis from your doctor, you don’t know if you lack vitamins, making it harder to know when to start taking a supplement.
Common symptoms of deficiency by vitamin and mineralBeing “vitamin deficient” is a broad term. In many cases, you may be lacking just one vitamin. Below you’ll find the 13 essential vitamins and the common deficiency symptoms for each. Vitamin A: Gastrointestinal diseases like Celiac disease or cirrhosis of the liver can impact the body’s ability to absorb vitamin A as it should. The most common symptoms of a vitamin A deficiency include frequent infections, skin irritation, night blindness or hazy vision. Vitamin C: Typically, vitamin C deficiency is uncommon in developed countries. However, it does affect 7.1% of US adults. Vitamin C is crucial for collagen production in our bodies; its lack is linked to damaged skin and slow healing wounds. Easy bruising is one of the most common warning signs for this deficiency.Vitamin D: Our bodies synthesize sunlight into vitamin D. It’s essential for our immune health and has been linked to a lower risk of infection of COVID-19. A vitamin D deficiency can result in frequent illness, lower bone metabolism and muscle pain. Vitamin E: Vitamin E acts as an antioxidant that protects your cells from damage. While it is rare in healthy people, a vitamin E deficiency contributes to nerve and muscle damage that can cause vision impairments or loss of feeling in your arms or legs.Vitamin K: Vitamin K is essential for blood coagulation and cardiovascular health. It also plays a role in bone development. If you are deficient, you’re at a higher risk of cardiovascular disease, bleeding issues and lower bone strength. Vitamin K deficiency is generally rare in adults. Babies are at risk for vitamin K deficiency bleeding, or VKDB, though.B Vitamins: There are eight B vitamins — thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid, vitamin B6, biotin (B7), folate and folic acid and vitamin B12. Older adults and pregnant women tend to be more at risk for vitamin B deficiencies. Symptoms can include things like anemia, fatigue or weakness. Vitamin needs by age groupThe vitamins our bodies need to grow and function change throughout our lives. As we age, our bodies become less effective at absorbing or producing certain vitamins. Below you can find nutritional needs by age group.Babies and childrenBaby formula is fortified with vitamins, so you do not need to worry about additional supplements if they have more than 500 milliliters of formula a day. In the case of vitamin D, breastfed babies do need an additional source. The Americans and American Academy of Pediatrics recommend that babies who are breastfed also have a supplement of 400 international units, or IU, of vitamin D each day. Vitamin D is not only essential for bone development, but it also prevents rickets. Childhood is a time of significant physical growth and extreme cognitive development. The US government recommends supplements including vitamin A, C and D daily for children aged 6 months to 5 years old.
Adolescents and teensWith increased growth and metabolism, the nutritional needs of adolescents and teens increase. Generally, the daily recommendation for kids aged 9 to 18 is at least 1,300 mg of calcium, 1.8 to 2.4 micrograms of B vitamins and 11 IU of vitamin E. The average teen can get their daily requirement from a healthy diet. The Institute of Medicine’s Food and Nutrition Board provides reference points for healthy children and adults. Remember, these numbers are based on averages. You should talk to your doctor if you suspect that your teen is experiencing a vitamin deficiency.AdultsThe National Institutes of Health suggests that the average adult needs around 1,000 milligrams of calcium each day to maintain bone density through adulthood. A supplement may be necessary during the fall and winter months when you cannot get an adequate amount of vitamin D from the sun. It’s hard to get enough vitamin D from your diet. Women and those breastfeeding are the most likely to have nutrient deficiencies when compared to other groups. Pregnancy shifts the nutritional needs of women — more macronutrients and micronutrients are required. The CDC advises pregnant women to take 400 micrograms of folic acid each day to help prevent potential congenital disabilities. Breastfeeding mothers have to produce enough nutrients to provide their children with what they need. As a result, the recommended vitamin A intake nearly doubles when breastfeeding to roughly 1,300 milligrams a day. EldersParts of the elderly population are susceptible to vitamin deficiencies due to concerns related to trouble chewing or medical issues. In addition, as we age, our bodies naturally absorb less vitamin B12 from the foods we eat. Up to 43% of older adults have a B12 deficiency. People over 50 should take a vitamin B12 supplement or integrate fortified foods into their diets. Concentrated B12 shots are also available.Calcium is another nutrient that our gut absorbs less as we age, which may lead to weak bones or frequent fractures. The National Osteoporosis Foundation recommends that adults over 70 intake 1,200 mg of calcium each day. In elders, vitamin deficiencies may mount on top of each other. A lack of calcium in the body is related to a vitamin D deficiency found in older adults as our bodies are less effective at producing it. Our bodies need vitamin D to absorb calcium.
Too long, didn’t read?Unless you lack certain vitamins, you probably don’t need to take vitamins regularly, with the caveat that you are maintaining a well-balanced diet. Vitamins have benefits, but they are not a shortcut to a healthy lifestyle. Vitamins are just a piece of the puzzle used in combination with a healthy diet and regular exercise.
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The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
Overwatch 2 Beta Begins Tomorrow: Start Time and What to Expect
Overwatch 2 starts its second beta on Tuesday, June 28, for PC and console players. The beta begins at 2 p.m. ET/11 a.m. PT and runs through Monday, July 18. Sign-ups are still open for a chance to participate, and you can still get guaranteed access if you’re willing to spend some cash.
The next beta will be our first look at Junker Queen, a new tank hero who first appeared in posters on the Junkertown map that was released in 2017. Fans have been hoping to play her ever since, and five years later, we’re finally getting the chance. The new beta also adds a new hybrid map, Paraiso. The developers have laid out their goals for the beta, which include testing server capacity and hero balance.
Overwatch 2 is the sequel to Blizzard’s class-based shooter, featuring two teams of five players fighting over objectives. Overwatch devs announced in June that the game will be. The injected a frantic pace into the game, which was a welcome change from the slower, more grinding pacing that’s plagued Overwatch in recent years. The free-to-play PvP element will bring the game more in line with other competitive shooters, like Valorant and Apex Legends.
How to sign up for the Overwatch 2 beta
Anyone can sign up for Overwatch 2’s second beta, but it’s not technically an open beta. The game will add people gradually as it ramps up server capacity, and the first big wave of beta access will happen on July 5, according to the beta FAQ page. Even if you were in the previous beta, you’ll need to sign up again.
Here’s how to sign up:
1. Go to the Overwatch 2 beta site.
2. In the top right corner, log in to your Blizzard Account.
3. At the bottom of the Overwatch 2 beta page, choose your platform (and region for PlayStation players).
4. Then hit Request Beta Access.
If you want guaranteed beta access on June 28, you can purchase the Watchpoint Pack ($40). In addition to beta access on day one, you’ll also get two legendary character skins, a unique player icon and enough digital currency to buy the first two battle passes.
How do I download the Overwatch 2 beta?
Blizzard hasn’t released details on downloading the second beta, but it should follow the same process as the first beta. Here’s how that worked:
1. Log in to your Battle.net account and navigate to Overwatch on the game launcher.
2. In the bottom left, click the Game Version drop-down.
3. Select Overwatch 2 Tech Beta to install.
4. When the download is complete, hit the blue Play button to start.
Junker Queen abilities
The new beta finally gives fans a chance to play as Junker Queen, a hero we’ve all been excited about and/or thirsting over since she was first teased on the Junkertown map. Here’s what we know about Junker Queen’s abilities, from the Overwatch Twitter account:
New Hybrid Map: Paraiso
The beta also adds Paraiso, a new hybrid map that explores Lucio’s home, including the DJ’s Clube Sinestesia. As with all hybrid maps, players will start by attacking or defending a control point, and if the attackers succeed, players will spend the rest of the map attacking or defending a payload.
For more Overwatch 2 news, check out everything we learned from the.
Icebergify: How To Create an Iceberg of Your Most Listened to Spotify Artists
Been on social media today? Seen those bizarre musical Icebergs floating around in your feed? You’re not alone. Screenshots like this have been doing the rounds today, particularly on Twitter.
It’s all created via the magic of a website called Icebergify.
Using the data from your Spotify listening habits, Icebergify creates an Iceberg of your most listened to artists ranked by popularity. At the tip of the iceberg? Your favourite “mainstream” artists. Your Taylor Swifts, your Beyonces, your Drakes, etc. The further down you go, the more obscure it becomes. It looks a little like this…
If you want to see your own iceberg, you can head to the website directly. Be warned: it does require your Spotify log-in.
The Icebergify website was developed by Akshay Raj, a freshman studying Computer & Data Science at Rice University. He says he has no plans to monetize the site or use the data collected — which is limited to your username, Spotify account ID and the top 50 tracks and artists listened to over the past few years.
How does it work? It’s fairly simple. Icebergify takes your most listened to artists and sorts them according to popularity rankings. Streams, shares, saves, likes, and followers are all taken into account. This is why Beyonce might be at the top of your iceberg, but lesser known artists are at the bottom, beneath the ocean. Also worth noting: It seems like Icebergify is being flooded due to its surprising popularity. Head back later if it doesn’t immediately work.
Apple’s First Mixed-Reality Headset May Sport New M2 Processor
Apple’s first mixed-reality headset could come with the company’s flagship M2 processor, just one of the “deluge” of new products the company is expected to unveil in the next year, Bloomberg’s Mark Gurman reported Sunday.
The M2, unveiled in June, features redesigned central processing units and a significant memory increase, which would provide a significant boost to the much-rumored headset over the previous M1 chip.
The much-rumored headset incorporating both virtual and augmented reality environments is expected to provide a boon to the gaming industry. Apple analyst Ming-Chi Kuo said earlier week that the headset —— would be the most complicated product Apple has designed yet.
Apple CEO Tim Cook has been vocal about his excitement about AR. Earlier this week, he explained that the tech industry is still in the “very early innings” of this technology’s possibilities.
“I couldn’t be more excited about the opportunities we’ve seen in this space, and sort of stay tuned and you’ll see what we have to offer,” Cook told China Daily.
Other products Gurman expects to debut in the next 12 months include four iPhone 14 models, three Apple Watch variations, several Macs with M2 and M3 chips, iPads, updated AirPods Pro earbuds, a fresh HomePod, and an upgraded Apple TV.
Apple didn’t immediately respond to a request for comment.
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