Introduction
In a world where people are always busy and on the go, many deficiencies can go unnoticed until they show up in odd, seemingly unrelated symptoms. Ideally, our bodies will be able to keep our nutrient levels up through a balanced diet. However, modern food processing practices, our eating habits, and health conditions can contribute to nutrient gaps in our diets. Learning to identify deficiencies can keep you from being deprived of essential nutrients and can lead you in the right direction for dietary adjustments or lifestyle changes. Listed below are 10 early signs of nutrient deficiencies and how to remedy them.
1.Fatigue and Low Energy
Possible Deficiency: Iron, Vitamin B12, or Vitamin D
To constantly feel fatigued from lack of energy settings may signal a nutrient deficiency. Iron is directly related to the occurrence of anemia, which reduces the ability of blood to carry oxygen to the body. Vitamin B12 can also affect energy metabolism and is important for nerve function.
Iron Sources: Red meat, spinach, and lentils
Vitamin B12 Sources: Eggs, dairy, or fortified cereals
Vitamin D Sources: Sunlight, fatty fish, or fortified milk
According to the Iron – Health Professional Fact Sheet, iron deficiency is the most prevalent nutritional disorder globally, affecting at least 30% of populations.
2.Brittle Nails and Hair
Possible Deficiency: Biotin (Vitamin B7)
Thinning or brittle hair and nails could be a sign of biotin (a B vitamin necessary for producing keratin) deficiency. Biotin deficiency may also present as rashes or tingling in some extremities.
Biotin sources: Egg yolks, nuts, seeds, salmon, or sweet potato
In a study published in the Journal of Dermatology, researchers found that over 91% of participants who used biotin supplements for 6 months reported an increase in nail strength.
3.Frequent Mouth Ulcers or Cracks at the Corners
Possible Deficiency: B Vitamins (especially B2, B3, B6, B12), Iron
If you often have painful sores inside of your mouth or cracks around your lips, you may be deficient in B-complex vitamins or iron. Both are critical to skin and mucosal cell health.
Fix: eating chicken, leafy greens, dairy, eggs, and fortified grains
You can also supplement if needed, especially for people with absorption issues or restrictive diets.
Cleveland Clinic recommends a B-complex supplement for anyone experiencing recurring mouth sores.
4.Poor Night Vision and Dry Eyes
Possible Deficiency: Vitamin A
Vitamin A is important for forming pigments that allow your eyes to work when light is low (for example, at night). A deficiency can lead to night blindness, and in severe cases, it can cause xerophthalmia (dry, damaged corneas).
Vitamin A sources include: liver, carrots, sweet potatoes, spinach, kale
The Micronutrients and World Health Organisation report that each year 250,000–500,000 children go blind due to vitamin A deficiency.
5.Tingling or Numbness in Hand and Feet
Possible Deficiency: B12, B6, or Vitamin E
These symptoms may point to nerve damage, due to deficiency in these vitamins which are particularly important for nervous system function.
Fix: eat whole grains, fish, eggs, and nuts.
Check absorption – people with gastrointestinal issues (like Crohn’s or celiac disease) may not be able to absorb these nutrients well.
An article in Harvard Health stated vitamin B12 deficiency was a major cause of peripheral neuropathy.
6.Bleeding Gums
Possible Deficiency: Vitamin C
Although the most common reason for gum bleeding is poor oral hygiene, bleeding that happens spontaneously may indicate low vitamin C.This antioxidant enhances blood vessels and supports healing of damaged tissue.
Sources: Oranges, strawberries, bell peppers, broccoli
The condition of scurvy—which was once responsible for bleeding and swollen gums—was treated with citrus fruits, and led to the discovery of vitamin C. The National Institute of Health states that even mild deficiencies can cause gum problems and poor healing of wounds.
7.Pale or Yellow Skin
Possible deficiency: Iron, B12, or Folate
Pale or yellow skin may indicate possible anemia, which is when your body lacks healthy red blood cells. B12 and folate are two important vitamins that assist the body in producing red blood cells. Iron is another important vitamin, however, iron helps the body carry oxygen.
Fix: Try consuming foods high in iron along with vitamin C (for example, spinach with citrus) to help with absorption.
Get tested: If your skin is pale for long periods of time a complete blood count (CBC) is warranted.
According to WebMD, pale skin is one of the most common signs of anemia especially when it is combined with fatigue or dizziness.
8.Muscle Cramps or Twitching
Possible deficiency: Magnesium, Potassium, or Calcium
If you are frequently experiencing muscle cramps or spasms, it can be a sign of an electrolyte deficiency. These three important minerals help in regulating the signals from the nerves and muscles to produce contraction.
Food sources for magnesium: Pumpkin seeds, almonds, dark chocolate.
Food sources for potassium: Bananas, potatoes, avocados.
Food sources for calcium: Dairy, sardines, leafy greens.
A 2022 article by Medical News Today suggests that deficiencies in magnesium may contribute to anxiety and poor sleep as well, in addition to muscle cramping.
9.Bone Pain or Weakness
Possible deficiency: Vitamin D or Calcium
Chronic or excessive aches, along with weakness, can be caused by inadequate mineralization of bone.Vitamin D improves calcium uptake and is also important for bone health.
Tip: Get sun exposure and/or consume fortified foods such as milk or cereals.
If you are unable to get sufficient sun exposure, consider a vitamin D supplement, especially during the winter months or you are over age 50.
The National Osteoporosis Foundation recommends getting 1,000-1,200mg of calcium and 600-800 IU of vitamin D each day to promote bone density.
10.Brain Fog and Memory Problems
Possible Deficiencies: Omega-3 Fatty Acids, Vitamin B
Missing omega-3s which are critical for the structure of brain cells and B vitamins which play a role in synthesizing neurotransmitters may serve as the underlying cause of attention fatigue, forgetfulness, and difficulty focusing.
Sources of omega-3 include: salmon, walnuts, chia seeds and flaxseed
Sources of B vitamins include: whole grains, eggs and dairy
A study published in Nutrients linked lower omega-3 intake to poorer memory and reduced cognitive performance.
When to See a Doctor
Mild deficiencies can often be corrected with dietary changes or supplements, but persistent or severe symptoms should be evaluated. Reach out to your healthcare provider for:
Blood tests to assess for specific deficiencies.
Advice regarding supplementation, particularly if you are pregnant, vegan, elderly, or living with a chronic disease.
It is counterproductive to self-diagnose and/or self-supplement without consulting a medical professional – you risk toxic or medication interactions.
How to Prevent Nutrient Deficiencies
1.Eat a Variety of Foods
A focus on whole, minimally processed foods is best. Emphasize all food groups and rotate foods to achieve a balance.
2.Do Not Over Supplement
Not everyone needs supplements, but there are cases where people do well with supplementation (pregnant women, vegans, older adults). Find reputable brands that are third party validated and/or talk to your health professional.
3.Get Health Check-Ups
Annual check-ups and annual labwork can help catch missing nutrients before the symptoms worsen.
4.Gut Health
Digestive issues, such as IBS, and use of an antibiotic for long periods of time can affect absorption of nutrients. To counter a poor-functioning gut consider fermented foods, fruits and vegetables rich in fiber.
The World Gastroenterology Organisation reminds us; our gut health is essential for nutrient bioavailability.
Food for Thought
Our bodies provide signals when deficiencies are present, and in some cases, they are our first signal. Brittle nails, brain fog, fatigue, signs of deficiencies can often be caught before they become bigger issues.
For most deficiencies, most of which can you fix with the right education, your diet alone or in some cases supplemented, to restore optimal health.
Start by really listening to your body and responding with more education about good food/nutrient choices.
