It’s important to note that various factors, including diet, environmental conditions, and skincare habits, can affect skin health. If you notice severe symptoms of dry skin, you should consult a doctor to determine the exact cause and take appropriate action.

1. Omega-3

There are three omega-3 fatty acids:

1. Docosahexaenoic Acid (DHA)
2. Eicosapentaenoic Acid (EPA)
3. Alpha-Linolenic Acid (ALA)

Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are two of the three omega-3 fatty acids. Like ALA, they belong to the polyunsaturated fatty acids.

Here are the recommended daily intakes for the individual omega-3 fatty acids:

• DHA (Docosahexaenoic acid):
  • Adults: 250-500 milligrams per day
  • Children (2-18 years): 100-250 milligrams per day
  • Pregnant and lactating women: Additional 200-300 milligrams per day
• EPA (Eicosapentaenoic acid):
  • Adults: 250-500 milligrams per day
  • Children (2-18 years): 100-250 milligrams per day
  • Pregnant and lactating women: Depending on individual needs
• ALA (Alpha-Linolenic acid):
  • General recommendation for adults: Approximately 1100-1600 milligrams per day for women and 1600-2200 milligrams per day for men
  • Children (2-18 years): Approximately 700-1200 milligrams per day

Please note that these recommendations are general and may vary depending on individual needs and health conditions. It is always advisable to consult with a doctor or nutritionist to determine the appropriate intake of omega-3 fatty acids.

Sources of Omega-3

The highest amounts of DHA and EPA are found in salmon, mackerel, herring, sardines, and anchovies. These fish, like humans, do not produce omega-3 themselves but obtain it through their diet. They typically consume it from krill or microalgae in the open sea.

The plant-based alpha-linolenic acid (ALA) is found in flaxseed, walnut, and rapeseed oil, as well as in walnuts. Small amounts of ALA are also present in green leafy vegetables, spinach, and various types of green cabbage.

-> Wechselwirkung mit anderen Mikronährstoffen noch einfügen für alle Mikronährstoffe, beispielsweise um Eisen aufzunehmen, braucht der Körper Vitamin C, bei Vitamin D, braucht der Körper Vitamin K zur Aufnahme usw.

Note: Sources of Omega-3

Flaxseed oil is renowned for its high content of ALA, a form of omega-3 fatty acids, making it a good source of ALA. However, the conversion of ALA into the equally important omega-3 fatty acids DHA and EPA in the body occurs only to a limited extent.

Therefore, flaxseed oil alone may not be sufficient to meet the requirements for DHA and EPA. It is important to incorporate other sources of DHA and EPA into the diet to ensure that all three omega-3 fatty acids are adequately provided.

Omega-3 (DHA, EPA, ALA) Deficiency in Germany

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Symptoms of Omega-3 (DHA, EPA, ALA) deficiency can include:

1. Impaired cognitive function: Difficulty concentrating, memory problems, and cognitive decline.
2. Mood disorders: Depression, anxiety, irritability, and mood swings.
3. Dry skin: Dryness, roughness, and flakiness of the skin.
4. Joint pain and stiffness: Inflammation and discomfort in the joints.
5. Fatigue: Persistent tiredness and lack of energy.
6. Heart problems: Increased risk of cardiovascular issues, such as high blood pressure and abnormal heart rhythms.
7. Vision problems: Poor night vision, dry eyes, and other visual disturbances.
8. Inflammation: Chronic inflammation throughout the body, leading to various health problems.
9. Immune dysfunction: Reduced immune function, making individuals more susceptible to infections and illnesses.
10. Attention deficit hyperactivity disorder (ADHD): Symptoms of hyperactivity, impulsivity, and inattention in children and adults.

2. Vitamin A

Here are the recommended daily intakes for vitamin A:

• Retinol Activity Equivalents (RAE):
  • Adults: Approximately 600-700 micrograms RAE per day for women and 700-900 micrograms RAE per day for men
  • Children (1-18 years): Approximately 300-600 micrograms RAE per day
  • Pregnant women: Additional 200 micrograms RAE per day
  • Lactating women: Additional 300 micrograms RAE per day

Please note that these recommendations are general and may vary depending on individual needs, health conditions, and factors such as age, gender, and pregnancy status. It is advisable to consult with a healthcare professional or nutritionist to determine the appropriate intake of vitamin A.

Vitamin A Deficiency in Germany

“Vitamin A is present in animal foods in the form of retinol and its esters retinyl acetate, retinyl palmitate, and retinyl propionate. Vitamin A is not found in plant-based foods, but they contain carotenoids referred to as provitamin A, which can be converted to retinol in the body.

The biological vitamin A activity is expressed in retinol equivalents (1 mg retinol equivalent = 1 mg retinol = 6 mg all-trans-β-carotene = 12 mg other provitamin A carotenoids).”

“15% of men and 10% of women do not meet the recommended daily intake of retinol equivalents. These proportions are highest among men and women in the youngest age groups (29% in men, 25% in women) and decrease with increasing age.”

Source: https://www.bmel.de/DE/themen/ernaehrung/gesunde-ernaehrung/nationale-verzehrsstudie-zusammenfassung.html, p. 108.

Symptoms of Vitamin A deficiency can include:

1. Night blindness: Difficulty seeing in low-light conditions or experiencing poor vision at night.
2. Dry eyes: Dryness, redness, and a gritty sensation in the eyes.
3. Xerophthalmia: Progressive damage to the cornea, which can lead to blindness if left untreated.
4. Bitot’s spots: Small, foamy white patches on the conjunctiva of the eyes.
5. Impaired immune function: Increased susceptibility to infections, particularly respiratory and gastrointestinal infections.
6. Skin problems: Dry and rough skin, as well as follicular hyperkeratosis (bumpy skin).
7. Delayed growth and development: Vitamin A deficiency can affect the normal growth and development of children.
8. Decreased wound healing: Poor healing of wounds and increased risk of infections.
9. Reproductive issues: Vitamin A deficiency can lead to infertility and increased risk of maternal and infant mortality.

It’s important to note that these symptoms can vary in severity depending on the extent of the deficiency. If you suspect a Vitamin A deficiency, it’s best to consult a healthcare professional for proper diagnosis and guidance.

3. Vitamin E

Here are the recommended daily intakes for vitamin E:

• Alpha-Tocopherol Equivalents (ATE):
  • Adults: Approximately 15 milligrams ATE per day
  • Children (1-18 years): Approximately 6-11 milligrams ATE per day
  • Pregnant women: Approximately 15 milligrams ATE per day
  • Lactating women: Approximately 19 milligrams ATE per day

Please note that these recommendations are general and may vary depending on individual needs, health conditions, and factors such as age, gender, and pregnancy status. It is advisable to consult with a healthcare professional or nutritionist to determine the appropriate intake of vitamin E.

Vitamin E Deficiency in Germany

“48% of men and 49% of women do not reach the recommended daily intake of vitamin E. There is no age effect in this regard.”

Source: https://www.bmel.de/DE/themen/ernaehrung/gesunde-ernaehrung/nationale-verzehrsstudie-zusammenfassung.html, p. 112.

Symptoms of Vitamin E deficiency can include:

1. Neuromuscular problems: Vitamin E plays a crucial role in maintaining nerve health, and a deficiency can lead to muscle weakness, difficulty coordinating movements, and impaired reflexes.
2. Vision problems: Vitamin E deficiency may cause vision disturbances, such as difficulty seeing in low light or impaired vision.
3. Impaired immune function: Vitamin E is involved in supporting the immune system, and a deficiency can lead to an increased susceptibility to infections.
4. Cognitive difficulties: Some studies suggest that a deficiency in Vitamin E may contribute to cognitive decline, memory problems, and difficulties with thinking and reasoning.
5. Skin issues: Vitamin E deficiency can lead to dry, rough, and damaged skin, as Vitamin E is involved in maintaining healthy skin.
6. Anemia: In rare cases, severe Vitamin E deficiency can contribute to a form of anemia called hemolytic anemia, which is characterized by the destruction of red blood cells.

4. Vitamin C

Here are the recommended daily intakes for vitamin C:

• Adults: Approximately 75-90 milligrams per day for women and 90-120 milligrams per day for men
• Children (1-18 years): Approximately 15-75 milligrams per day depending on age
• Pregnant women: Approximately 85 milligrams per day
• Lactating women: Approximately 120 milligrams per day

Please note that these recommendations are general and may vary depending on individual needs, health conditions, and factors such as age, gender, and pregnancy status. It is advisable to consult with a healthcare professional or nutritionist to determine the appropriate intake of vitamin C.

Vitamin C Deficiency in Germany

“32% of men and 29% of women do not reach the recommended daily intake of vitamin C. There is only a slight effect of age in this regard: the proportions are slightly higher among men aged 19-34 years and women aged 19-24 years compared to other age groups.”

Source: https://www.bmel.de/DE/themen/ernaehrung/gesunde-ernaehrung/nationale-verzehrsstudie-zusammenfassung.html, p. 126.

Symptoms of Vitamin C deficiency, also known as scurvy, can include:

1. Fatigue and weakness: Feeling tired and lacking energy even with adequate rest.
2. Swollen and bleeding gums: Gums may be swollen, tender, and prone to bleeding, especially during brushing or flossing.
3. Delayed wound healing: Cuts, bruises, or wounds may take longer to heal than usual.
4. Dry and splitting hair: Hair may become dry, brittle, and prone to splitting.
5. Dry and rough skin: Skin may appear dry, rough, and may develop small, raised bumps.
6. Easy bruising: Bruising easily or developing purple or brown spots on the skin.
7. Joint and muscle aches: Feeling achy in the joints and muscles.
8. Weakened immune system: Increased susceptibility to infections and illnesses due to a weakened immune system.
9. Mood changes: Feeling irritable, depressed, or lacking motivation.
10. Poor oral health: In addition to gum issues, Vitamin C deficiency can lead to tooth loss, tooth decay, and dental problems.

It’s important to note that severe and prolonged Vitamin C deficiency can lead to serious health complications. If you experience these symptoms or suspect a Vitamin C deficiency, it is recommended to seek medical advice. A healthcare professional can diagnose the deficiency and provide appropriate treatment, including Vitamin C supplementation and dietary changes.

5. Zinc

Here are the recommended daily intakes for zinc:

• Adults: Approximately 8-11 milligrams per day for women and 11-14 milligrams per day for men
• Children (1-18 years): Approximately 2-11 milligrams per day depending on age
• Pregnant women: Approximately 11-13 milligrams per day
• Lactating women: Approximately 12-14 milligrams per day

Please note that these recommendations are general and may vary depending on individual needs, health conditions, and factors such as age, gender, and pregnancy status. It is advisable to consult with a healthcare professional or nutritionist to determine the appropriate intake of zinc.

Zinc Deficiency in Germany

“32% of men and 21% of women do not reach the recommended daily intake of zinc. The proportions are highest among men aged 65-80 years (44%) and among young women aged 14-18 years (28%) and older women aged 65-80 years (27%).”

Source: https://www.bmel.de/DE/themen/ernaehrung/gesunde-ernaehrung/nationale-verzehrsstudie-zusammenfassung.html, p. 142.

Symptoms of Zinc Deficiency can include the following:

1. Impaired growth and development: Delayed growth in children, stunted growth, and delayed sexual maturation.
2. Impaired immune function: Increased susceptibility to infections, frequent colds or respiratory illnesses, and slow wound healing.
3. Skin conditions: Dry skin, dermatitis, or rashes.
4. Hair loss: Thinning hair, hair loss, or brittle hair.
5. Loss of appetite: Decreased or loss of appetite, leading to weight loss.
6. Delayed wound healing: Slow healing of wounds or ulcers.
7. Diarrhea: Chronic or recurrent diarrhea.
8. Cognitive and neurological symptoms: Impaired memory and concentration, brain fog, and behavioral changes.
9. Eye and vision problems: Poor night vision, reduced ability to see in low light, or changes in visual perception.
10. Impaired sense of taste and smell: Reduced ability to taste and smell.