Signs You Might Be Dealing with a Vitamin Deficiency

Even though we all have the best intentions when it comes to giving our bodies what they need, life gets busy. There isn’t always time to cook meals that contain all the vitamins and minerals we require to feel our best.

Going long periods of time without the right nutrients can leave you with unwanted mental and physical symptoms that can affect your quality of life.

Fortunately, your body is intelligent enough to let you know which vitamins and minerals you are lacking.

Here are a few of the signs you need to look out for.

How Your Body Warns You About a Vitamin Deficiency

Brittle Hair & Nails: Vitamin B

If your nails have suddenly started thinning and your hair is splitting more than usual, it could be a sign that you’re not getting enough vitamin B – vitamin B7, aka biotin, in particular. Heavy drinkers and smokers and pregnant women are said to be more prone to this type of deficiency than others. Prolonged use of antibiotics can also play a role.   

Along with taking a supplement, foods such as fish, dairy, meat, nuts, whole grains, bananas, and egg yolks can help.

Slow-Healing Wounds: Vitamin C

Vitamin C helps keep your cells strong and can limit damage. Without enough vitamin C, you may find that you bruise easily and that wounds don’t heal as quickly as they should. Your gums may also bleed and become swollen more often. Smokers are particularly prone to a vitamin C deficiency as cigarettes make it more difficult for your body to absorb it.

Increasing your intake of fruits and vegetables that are high in vitamin C and incorporating a supplement into your diet can make a difference.

Fatigue: Magnesium & Iron

Fatigue is often par for the course when you lead a busy life but if it’s becoming increasingly difficult to get up in the morning and get through a day without feeling drained, you could be dealing with a vitamin deficiency. Fatigue is associated with many types of vitamin deficiencies, but an iron and magnesium deficiency are the most common.

Taking a supplement is one of the best ways to get your iron and magnesium levels back to appropriate levels. Eating more lean meats is also a good option.

Muscle Weakness & Constipation: Potassium

Potassium is responsible for keeping your nerves and muscles working as they should. It also helps cells remove waste from the body. Experiencing a sudden onset of muscle weakness, cramps, and constipation could be a sign that your body needs more potassium.

Bananas, milk, lentils, and legumes are all good sources of potassium. According to the NIH, men need around 3,400 mg and women need around 2,600 mg of potassium per day to avoid symptoms like this.

Mood Fluctuations: Omega-3

It’s perfectly fine to have a bad day here and there but if you’re experiencing mood swings more often than usual, it might be time to increase your intake of omega-3 fatty acids. These essential fatty acids ensure your brain and cells communicate in a healthy way.

Along with a supplement, foods such as sardines, salmon, and other fatty fish will make a difference.

Mouth Ulcers: Iron & Vitamin B

Mouth ulcers, also known as canker sores, are often caused by a lack of B vitamins and iron. Cracks appearing in the corners of your mouth could be another sign of a deficiency. However, it’s important to check with your doctor with angular cheilitis could be another cause.

If you’re experiencing this, eating more dark leafy greens, eggs, meat, fish, and dairy can improve these symptoms. A supplement can also help.

Irregular Heartbeat: Calcium

There are a number of causes of irregular heart rhythms, but it can be linked to something as simple as a calcium deficiency. If an irregular heartbeat is also paired with muscle cramps and twitches, there’s a much higher chance it’s linked to your calcium levels.

The average person needs around 1,000 mg of calcium per day from either food, a supplement, or both. Foods such as milk, yogurt, and fatty fish are also recommended.

Poor Night Vision: Vitamin A

Without enough vitamin A, it can become more difficult to see at night. This is because the eyes become cloudy and dry. If you are struggling to see at night, your first step should be to see an ophthalmologist who can first assist you with a thorough eye exam. A blood test can also tell you whether vitamin A might be the issue.

In the meantime, if you would like to increase your intake of vitamin A, eggs, apricots, milk, and sweet potatoes are all good sources.

Dermatitis & Dandruff: Zinc

Flaky, itchy skin on the scalp, face, upper chest or groin could be an indicator of a zinc deficiency. However, if you are going through puberty or you’re in your mid-adulthood, this could be the cause too. Paying a visit to your dermatologist is always a good first step.

You can also increase your intake of poultry, whole grains, dairy, fish, eggs, and green vegetables.

Loss of Appetite: Magnesium

A loss of appetite can be linked to a number of things, but if it’s paired with nausea and fatigue, you may want to check whether your magnesium levels are where they should be. According to the NIH, adults require between 310 and 420 mg of magnesium daily. Health conditions like diabetes and Crohn’s disease can also make it difficult for the body to absorb magnesium.

Along with a supplement, foods such as black beans, peanuts, spinach, and cashews are all recommended.

While there are a number of ways that you can counteract vitamin deficiencies using food and supplements, it’s recommended that you first speak to your local physician to rule out any underlying medical conditions that require medication.