What are the common symptoms of vitamin deficiency. How can you identify nutrient shortfalls in your body. What steps can you take to address vitamin deficiencies and improve overall health.

Understanding Vitamin Deficiency: Causes and Consequences

In today’s fast-paced world, maintaining a balanced diet rich in essential nutrients can be challenging. The increasing reliance on processed foods and quick meals often leads to vitamin deficiencies, which can significantly impact both physical and mental health. Dr. Carrie Lam, MD of Lam Coaching, describes this state as “a grey zone between wellness and sickness” where the body lacks optimal nutrition but hasn’t yet developed illness.

Vitamin deficiencies can be exacerbated by stress, creating a vicious cycle. Prolonged stress triggers the release of adrenaline and cortisol hormones, potentially disrupting the NeuroEndoMetabolic Stress Response System and leading to Adrenal Fatigue Syndrome. This can result in a weakened immune system, fatigue, headaches, reduced libido, and unexplained hair loss, among other symptoms.

Recognizing the Signs: 12 Common Symptoms of Vitamin Deficiency

While a blood panel from your primary care physician is the most accurate way to identify vitamin deficiencies, being aware of common symptoms can help you recognize potential issues. Here are 12 signs that your body may be lacking essential nutrients:

1. Persistent Fatigue

Fatigue is often the first sign of vitamin deficiency, though it’s frequently dismissed as a result of a busy lifestyle. Dr. Susan Mitmesser, VP of Science and Technology for nurish by Nature Made, notes that “Almost all nutrient shortfalls are tied to fatigue.” If you experience unrelenting tiredness that doesn’t improve with rest, it could indicate deficiencies in iron, vitamin B12, or magnesium.

2. Iron Deficiency and its Effects

Iron plays a crucial role in overall well-being, especially for pregnant or menstruating women. Elizabeth Somer, MA, RD, explains that iron is essential for red blood cells to carry oxygen throughout the body. Insufficient iron intake can lead to anemia, fatigue, weakness, and poor concentration. During your next blood panel, ask your doctor to check your iron levels.

3. Brittle Nails and Hair

Are your nails breaking easily or your hair falling out more than usual? These could be signs of biotin (vitamin B7) deficiency. Biotin supports the production of keratin, a protein essential for healthy hair, skin, and nails. Incorporating biotin-rich foods like eggs, nuts, and sweet potatoes into your diet may help address these issues.

4. Mouth Ulcers and Cracked Lips

Recurring mouth ulcers or cracked lips might indicate a deficiency in B vitamins, particularly B12, B6, or B9 (folate). These vitamins play crucial roles in cell production and repair. Including more leafy greens, legumes, and fortified cereals in your diet can help boost your B vitamin intake.

The Role of Stress in Vitamin Deficiency

Stress can significantly impact vitamin absorption and utilization in the body. When under stress, the body’s demand for certain nutrients increases, potentially leading to deficiencies if not adequately addressed. Moreover, stress can affect dietary habits, often resulting in poor food choices that lack essential vitamins and minerals.

To combat stress-related vitamin deficiencies:

• Practice stress-management techniques such as meditation or yoga
• Ensure a balanced diet rich in fruits, vegetables, and whole grains
• Consider supplements under the guidance of a healthcare professional
• Prioritize sleep and regular exercise to support overall health

The Importance of a Nutrient-Rich Diet

A diet abundant in vitamins and minerals from whole foods not only boosts mood but also provides the body with the vitality and stamina needed to decrease the risk of numerous health conditions. Here are some nutrient-dense foods to incorporate into your diet:

1. Leafy greens (spinach, kale, collard greens) – rich in vitamins A, C, K, and folate
2. Berries (blueberries, strawberries, raspberries) – high in antioxidants and vitamin C
3. Nuts and seeds – good sources of vitamin E, magnesium, and healthy fats
4. Fatty fish (salmon, mackerel, sardines) – excellent sources of omega-3 fatty acids and vitamin D
5. Legumes – high in fiber, B vitamins, and plant-based protein

Addressing Vitamin Deficiencies: Steps to Take

If you suspect a vitamin deficiency, it’s essential to take proactive steps to address the issue. Here’s what you can do:

1. Consult a Healthcare Professional

Schedule an appointment with your doctor to discuss your concerns and undergo a comprehensive blood panel to identify specific deficiencies.

2. Evaluate Your Diet

Assess your current eating habits and identify areas where you can incorporate more nutrient-dense foods. Consider keeping a food diary to track your intake.

3. Consider Supplementation

Based on your doctor’s recommendations, you may need to supplement certain vitamins or minerals. Always follow professional guidance when adding supplements to your routine.

4. Make Lifestyle Changes

Implement stress-reduction techniques, improve sleep habits, and increase physical activity to support overall health and nutrient absorption.

The Link Between Vitamin Deficiency and Chronic Health Conditions

Prolonged vitamin deficiencies can contribute to the development of chronic health conditions. For example:

• Vitamin D deficiency has been linked to increased risk of osteoporosis and certain cancers
• Low levels of B vitamins may contribute to cognitive decline and cardiovascular issues
• Insufficient vitamin C intake can weaken the immune system and impair wound healing
• Inadequate iron levels can lead to anemia and associated complications

By addressing vitamin deficiencies early, you can potentially reduce your risk of developing these and other chronic health problems.

Personalized Nutrition: Tailoring Your Diet to Your Needs

Every individual has unique nutritional requirements based on factors such as age, gender, lifestyle, and genetic predispositions. Personalized nutrition approaches can help ensure that you’re meeting your specific vitamin and mineral needs.

Consider the following steps to personalize your nutrition:

1. Undergo genetic testing to identify potential nutrient absorption issues
2. Work with a registered dietitian to create a tailored meal plan
3. Use nutrient tracking apps to monitor your vitamin and mineral intake
4. Regularly reassess your nutritional needs as your lifestyle and health status change

The Future of Vitamin Deficiency Prevention and Treatment

As our understanding of nutrition and its impact on health continues to evolve, new approaches to preventing and treating vitamin deficiencies are emerging. Some promising developments include:

• Advanced nutrient testing methods for more accurate deficiency detection
• Personalized supplement formulations based on individual genetic profiles
• Fortified foods designed to address specific nutrient gaps in populations
• Innovative delivery systems for improved vitamin absorption

Staying informed about these advancements can help you make better decisions about your nutritional health and potentially prevent vitamin deficiencies before they occur.

In conclusion, recognizing the signs of vitamin deficiency and taking proactive steps to address nutritional gaps is crucial for maintaining optimal health. By prioritizing a balanced diet, managing stress, and working closely with healthcare professionals, you can ensure that your body receives the essential nutrients it needs to thrive. Remember, small changes in your daily habits can lead to significant improvements in your overall well-being and quality of life.

12 Signs Your Body May Be Deficient in Necessary Vitamins

• Wellness
• Nutrition

By

Zlata Faerman

Zlata Faerman

Zlata Faerman has worked as a freelance lifestyle writer for over 10 years. Her work has been featured in publications including Byrdie, Self, and Parents Magazine.

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Updated on 10/20/21 11:30AM

Medically reviewed by

Nicole Swiner, MD

Medically reviewed by
Nicole Swiner, MD

Swiner is a family medicine/general medicine expert, covering a broad spectrum of both medical and mental health issues. She loves taking care of the family as a whole—from the cradle to the grave. Her interests include Minority Health, Women’s Health and Pediatrics. As a wife and mother of two, she uses real-life experiences to clearly communicate keys to better health and wellness for mind, body and spirit. She is the author of How to Avoid the Superwoman Complex.

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Fact checked by

Karli Bendlin

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Karli is a senior editor at Byrdie. Before joining the brand, she held roles on the editorial teams of PeopleStyle, Allure, and Furthermore, Equinox’s digital magazine, writing about beauty, wellness, and pop culture.

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As cliché as it sounds, life is just really busy for everyone. To combat the never-ending feeling of not having enough hours in the day, we try to maximize our time and get the most out of each day, taking shortcuts wherever—and however—we can. Cooking wholesome and vitamin-rich meals can end up taking a back seat. Convenience is king, so with an increase in processed foods and on-the-go meals, vitamin deficiencies are something to be mindful of.

“If your body is depleted of the proper nutritional foods it needs, it could drastically affect your physical and mental health in a myriad of ways,” says Dr. Carrie Lam, MD of Lam Coaching, based in California. “This is a state where the body is deprived of the optimum dose of nutrients it needs, but any illness has yet to arrive. Consider it a grey zone between wellness and sickness.”

So how do you know if you’re low on essential vitamins and minerals? Well, the only way to really know is to get a blood panel, something that’s available to you by way of your primary care physician. It’s important to listen to your body and stay mindful of any changes, so that you can report them to your doctor.

Deficiencies can be worsened by the demands placed on the body by stress, which actually can worsen the deficiencies themselves. It’s a catch-22 of sorts. This is why mental health and wellness are just as important as your physical being. “When your body is experiencing prolonged stress and a never-ending task list, it continues releasing adrenaline and cortisol hormones into your bloodstream to combat the stress,” explains Dr. Lam. “This can lead to a disruption of your NeuroEndoMetabolic Stress Response System that can lead your body to Adrenal Fatigue Syndrome. This can lead to a weakened immune system, weakness, headaches, reduced libido, unexplained hair loss, and so much more.”

Essentially, due to excessive stress, your metabolic, hormonal, reproductive, digestive, and other bodily systems are not properly functioning. Eating a diet that’s bursting with vitamins and minerals from whole foods not only boosts your mood, but gives your body the vitality and stamina it needs to decrease your risk of countless health conditions down the road.

Read on for a list of common symptoms that result from nutrient shortfalls.

01
of 12

Fatigue

A common and early sign of any vitamin deficiency is fatigue, but this is often brushed off and dismissed as a symptom of a busy lifestyle. Fatigue is also the first symptom of dehydration, so make sure you’re giving your body plenty of water. If the fatigue is unrelenting and you can’t find relief after some decent nights of sleep, it’s a sign you may be deficient in a few nutrients. “Almost all nutrient shortfalls are tied to fatigue,” says Dr. Susan Mitmesser, VP of Science and Technology for nurish by Nature Made, “The nutrient shortfalls with the biggest impact are the cellular energy nutrients of iron, vitamin B12, and magnesium. It’s important to pay attention to symptoms that won’t go away.”

02
of 12

Fatigue. Again.

Iron plays a huge role in your overall well-being, especially for pregnant or menstruating women. “Iron is an essential component of red blood cells that carries oxygen to all the body’s tissues,” says Elizabeth Somer, MA, RD, member of Persona Nutrition’s medical advisory board. “Inadequate intake of iron deprives the muscles, organs, and brain of oxygen and may result in anemia, fatigue, weakness, and poor concentration.” The good news? This is an easy one you can check up on. During your next blood panel, make sure you ask your doctor for a Serum Ferritin test, which can detect iron deficiency before it develops into anemia.

03
of 12

General Aches and Pains

Muscle pain, which is often mistaken for a natural aging or even exercise-related symptom, is a sign of vitamin D and magnesium deficiencies. “Muscle stiffness, tightness, and cramping is often associated with low magnesium, while muscle weakness, muscle pain, and bone pain are associated with low levels of Vitamin D,” says Dr. Mitmesser. Both vitamin D and the mineral magnesium come in supplemental form by way of vitamins and tinctures. 

04
of 12

Changes in Mood

Sure, everyone has a bad day every now and again, but it’s essential to get plenty of the key nutrients that support brain health and mental wellness. When you’re feeling like you’re in a funk, increase your omega-3 fatty acids. Critical for normal brain function and cell communication, they can be found in fatty fish (try salmon and sardines), and also in algae.

05
of 12

Changes in Hair Texture

A change in the quality and texture of your hair can be a sign you’re not getting enough folic acid, B12, B6, and/or iron. These nutrients help to support a healthy blood supply that carries oxygen to the hair and scalp. “Poor intake can lead to reduced or fragile red blood cells, which can suffocate the hair and scalp,” says Somer.

06
of 12

Changes in Eyesight

There are some vision issues that are signs your diet is low in vitamins C and E, as well as two compounds called lutein and zeaxanthin. “The lens of each eye filters ultraviolet light, a potent source of highly reactive compounds called free radicals,” says Somer. “Lutein and zeaxanthin act as internal sunglasses to shield deeper layers of the eyes from damage.” These two compounds are found in spinach, so eat up!

07
of 12

Bleeding Gums

If you’re suffering from an atypical amount of bloody gums or aggressive gingivitis, you may need to increase your intake of Vitamin C. Dr. Gerry Curtola, DDS based in New York, suggests supplementing your diet with a minimum of 2000mg a day by eating foods like broccoli, cantelope, cauliflower, kale, kiwi, papaya, and strawberries.

08
of 12

Jaw Pain

Anyone familiar with the discomfort that is TMJ? The temporomandibular joint is the sliding hinge that connects your jawbone to your skull. Any jaw pain, clicking and locking, or difficulty chewing are all symptoms. Dr. Curtola suggests this could be a sign that you’re deficient in magnesium in addition to calcium. “Supplementing with magnesium malate is best,” he says. “I’ve seen positive effects with daily doses of up to 2,500mg.” Magnesium-rich foods include dark, leafy greens like baby spinach, collard greens, kale, or Swiss chard. 

09
of 12

Prickling Sensation in Fingers or Toes

If prickling sensations are coupled with depression, weakness, or even fatigue, there’s a chance you might be deficient in the vitamin B12, affectionately known as the energy vitamin. It’s primarily found in meat, dairy and eggs, so those following a plant-based diet may be more at risk for this type of deficiency. “A multivitamin and/or B complex that includes B12 is usually the first recommendation for correcting the deficiency,” advises Brittany Michels, MS RDN LDN and The Vitamin Shoppe Wellness Council Expert. “If absorption issues inhibit normalization of B12 levels, then B12 injections are required.”

10
of 12

Dry Skin or Eyes

If you’re noticing that your skin is on the drier side, and you feel your eyes are dry and unable to produce tears, then beware of a vitamin A deficiency. “Difficulty seeing in dim light (also known as night blindness) is another issue,” says Dr. Peterson Pierre, MD, a cosmetic dermatologist based in California. He suggests adding meats, dairy, eggs, as well as red, yellow, orange, and green plant foods to your diet. 

11
of 12

Muscle Spasms

If you’re experiencing muscle cramps, along with fatigue or numbness and tingling in the arms, legs, feet, and around the mouth, you may need to up your intake of calcium. “Calcium is needed for muscle contraction, blood vessel function, and the secretion of hormones and enzymes,” says Dr. Michael A. Smith, Director of Education at Life Extension. “If you are low in calcium, it is recommended you take a daily allowance of 1000 mg if you’re under 50 and 1,200 mg if you’re over. ” Be sure to take supplements along with vitamins D and K for better absorption and healthy distribution of calcium throughout the body.

12
of 12

Excessive Bleeding

If you find blood in your urine or stool, have heavy periods, bleeding gums, frequent bloody noses, or if you easily bruise, you may have a vitamin K deficiency. The best food sources for replenishment are green leafy vegetables, fish, liver, meat, and eggs.

Outside of increasing your whole foods intake and supplementing your diet with vitamins, make sure you’re getting a full blood panel checked annually. It’s your body, and you’re really the only one who can make sure it’s in optimal health.

How to Tell if You Have a Vitamin D Deficiency—and What to Do About It

Article Sources

Byrdie takes every opportunity to use high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial guidelines to learn more about how we keep our content accurate, reliable and trustworthy.

1. Lopresti AL. The effects of psychological and environmental stress on micronutrient concentrations in the body: a review of the evidence. Adv Nutr. 2020;11(1):103-112.

2. Yaribeygi H, Panahi Y, Sahraei H, Johnston TP, Sahebkar A. The impact of stress on body function: A review. EXCLI J. 2017;16:1057-1072.

3. Long S-J, Benton D. Effects of vitamin and mineral supplementation on stress, mild psychiatric symptoms, and mood in nonclinical samples: a meta-analysis. Psychosom Med. 2013;75(2):144-153.

4. Nowak A, Boesch L, Andres E, et al. Effect of vitamin D3 on self-perceived fatigue. Medicine (Baltimore). 2016;95(52):e5353.

5. Pross N, Demazières A, Girard N, et al. Influence of progressive fluid restriction on mood and physiological markers of dehydration in women. Br J Nutr. 2013;109(2):313-321.

6. Low MSY, Speedy J, Styles CE, De-Regil LM, Pasricha S-R. Daily iron supplementation for improving anaemia, iron status and health in menstruating women. Cochrane Database Syst Rev. 2016;4:CD009747.

7. Groher ME. Managing dysphagia in a chronic care setting: an introduction. Dysphagia. 1990;5(2):59-60.

8. Dyall SC. Long-chain omega-3 fatty acids and the brain: a review of the independent and shared effects of EPA, DPA and DHA. Front Aging Neurosci. 2015;7:52.

9. Guo EL, Katta R. Diet and hair loss: effects of nutrient deficiency and supplement use. Dermatol Pract Concept. 2017;7(1):1-10.

10. Buscemi S, Corleo D, Di Pace F, Petroni ML, Satriano A, Marchesini G. The effect of lutein on eye and extra-eye health. Nutrients. 2018;10(9):1321.

11. Rizzo G, Laganà AS, Rapisarda AMC, et al. Vitamin b12 among vegetarians: status, assessment and supplementation. Nutrients. 2016;8(12):767.

12. van Ballegooijen AJ, Pilz S, Tomaschitz A, Grübler MR, Verheyen N. The synergistic interplay between vitamins d and k for bone and cardiovascular health: a narrative review. Int J Endocrinol. 2017;2017:7454376.

Vitamin B12 deficiency can be sneaky and harmful

What harm can having too little of vitamin B₁₂ do? Consider this: Over the course of two months, a 62-year-old man developed numbness and a “pins and needles” sensation in his hands, had trouble walking, experienced severe joint pain, began turning yellow, and became progressively short of breath. The cause was lack of vitamin B₁₂ in his bloodstream, according to a case report from Harvard-affiliated Massachusetts General Hospital published in The New England Journal of Medicine. It could have been worse—a severe vitamin B₁₂ deficiency can lead to deep depression, paranoia and delusions, memory loss, incontinence, loss of taste and smell, and more.

Why vitamin B

₁₂ is important

The human body needs vitamin B₁₂ to make red blood cells, nerves, DNA, and carry out other functions. The average adult should get 2. 4 micrograms a day. Like most vitamins, B₁₂ can’t be made by the body. Instead, it must be gotten from food or supplements.

And therein lies the problem: Some people don’t consume enough vitamin B₁₂ to meet their needs, while others can’t absorb enough, no matter how much they take in. As a result, vitamin B₁₂ deficiency is relatively common, especially among older people.

Are you at risk of vitamin B

₁₂ deficiency?

There are many causes for vitamin B₁₂ deficiency. Surprisingly, two of them are practices often undertaken to improve health: a vegetarian diet and weight-loss surgery.

Plants don’t make vitamin B₁₂. The only foods that deliver it are meat, eggs, poultry, dairy products, and other foods from animals. Strict vegetarians and vegans are at high risk for developing a B₁₂ deficiency if they don’t eat grains that have been fortified with the vitamin or take a vitamin supplement. People who have weight-loss surgery are also more likely to be low in vitamin B₁₂ because the operation interferes with the body’s ability to extract vitamin B₁₂ from food.

Conditions that interfere with nutrient absorption, such celiac or Crohn’s disease, can cause B₁₂trouble. So can the use of commonly prescribed heartburn drugs, which reduce acid production in the stomach (acid is needed to absorb vitamin B₁₂). The condition is more likely to occur in older people due to the cutback in stomach acid production that often occurs with aging.

Vitamin B

₁₂ deficiency symptoms

Vitamin B₁₂ deficiency can be slow to develop, causing symptoms to appear gradually and intensify over time. It can also come on relatively quickly. Given the array of symptoms a vitamin B₁₂ deficiency can cause, the condition can be overlooked or confused with something else. Vitamin B₁₂deficiency symptoms may include:

• strange sensations, numbness, or tingling in the hands, legs, or feet
• difficulty walking (staggering, balance problems)
• 
  anemia
• a swollen, inflamed tongue
• difficulty thinking and reasoning (cognitive difficulties), or memory loss
• weakness
• fatigue

While an experienced physician may notice the symptoms and be able to detect a vitamin B₁₂ deficiency with a good interview and physical exam, a blood test is needed to confirm the condition.

It’s a good idea to ask your doctor about having your B₁₂ level checked if you are a strict vegetarian or have had weight-loss surgery or have a condition that interferes with the absorption of food.

Early detection and treatment is important. If left untreated, the deficiency can cause severe neurologic problems and blood diseases.

Boosting your B

₁₂

A serious vitamin B₁₂ deficiency can be corrected two ways: weekly shots of vitamin B₁₂ or daily high-dose B₁₂ pills. A mild B₁₂ deficiency can be corrected with a standard multivitamin.

In many people, a vitamin B₁₂ deficiency can be prevented. If you are a strict vegetarian or vegan, it’s important to eat breads, cereals, or other grains that have been fortified with vitamin B₁₂ or take a daily supplement. A standard multivitamin delivers 6 micrograms, more than enough to cover the average body’s daily need.

What vitamin B

₁₂ can’t do

The internet is full of articles lauding the use of vitamin B₁₂ to prevent Alzheimer’s disease, heart disease, and other chronic conditions or reverse infertility, fatigue, eczema, and a long list of other health problems. Most are based on poor or faulty evidence.

Take Alzheimer’s disease as an example. Although there is a relationship between low vitamin B₁₂ levels and cognitive decline, clinical studies—including those involving people with Alzheimer’s disease—have not shown improvement in cognitive function, even doses of vitamin B₁₂ as high as 1000 micrograms per day.

For now, it’s best to get enough vitamin B₁₂ to prevent a deficiency, and not look to it as a remedy for what ails you.

Adapted from a Harvard Health Blog post by Patrick Skerrett.

Vitamin and mineral deficiency: how the body signals for help

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Most of the necessary vitamins and minerals we get from food. Deficiencies in certain elements can lead to digestive problems, skin problems, bone health, or even dementia.

It is important to know the level of vitamins and minerals within your body, because failures in specific elements can occur even in the most seemingly healthy person. Vitamin and mineral levels in the body can also be affected by stress, pollution, and hormonal changes. So while proper nutrition can greatly reduce the risk of vitamin deficiencies and other body problems, it is no ironclad guarantee that you are getting the optimal amount of all the elements your body needs.

Common symptoms such as fatigue and muscle aches may be due to nutritional deficiencies. Are you at risk? There are several ways to check: read the general symptoms that we have selected below, or do a spectral analysis of the hair and get an expert opinion on 33 chemical elements.

The abundance of food and “tablet” vitamins does not mean that people are no longer deficient in vital vitamins and minerals that the body needs to function optimally. The situation could be much more serious. Nutrient deficiencies change physical functions and processes at the most basic cellular level: there is a violation of water balance, fermentation functions, the functioning of the nervous and digestive systems, and metabolism.

Nutrient deficiencies can also lead to serious illness. For example, calcium and vitamin D deficiencies can cause osteopenia or osteoporosis, conditions that make bones particularly fragile.

How to recognize the lack of the most common substances?

1. Calcium strengthens the musculoskeletal system

Calcium is important for maintaining strong bones and controlling muscle and nerve function. Signs of low calcium levels include muscle cramps and abnormal heart rhythms. Make sure you get enough of the mineral with at least three servings of milk or yogurt a day. Other good sources of calcium are cheese, calcium-fortified orange juice, and green vegetables.

2. Vitamin D is essential for maintaining strong bones

This vitamin is also critical for bone health. Symptoms of vitamin D deficiency can be vague – fatigue and muscle pain, weakness. Eventually, a lack of vitamin D can lead to softening of the bones.

The best way to make up for the lack of this vitamin in the body is to spend more time in the sun every day, but in the case of St. Petersburg, it is more logical to eat foods rich in vitamin D. For example, vitamin D is found in fatty fish such as salmon or tuna. A significant portion of the daily dose of vitamin D is found in a glass of whole natural milk. Particular attention should be paid to hard cheeses, butter and sour cream.

3. Potassium helps muscles and nerves to function properly

Potassium helps the heart, nerves and muscles work properly. In the short term, the level of potassium in the body may decrease, for example, due to vomiting or diarrhea, antibiotics or diuretics, due to chronic conditions, such as indigestion or kidney disease. Deficiency symptoms include muscle weakness, constipation, tingling, and numbness, and in severe cases, an abnormal heart rhythm.

Natural sources of potassium are bananas, milk, vegetables, beans and peas.

4. Iron is necessary for the enrichment of blood with oxygen

Iron is essential for the production of red blood cells, which carry oxygen throughout the body. When iron levels become too low, there can be a deficiency of red blood cells, a condition called anemia. Anemia causes fatigue, pale skin, thinning hair. To increase iron levels, experts recommend eating iron-fortified cereals, beef, oysters, beans (especially white beans, chickpeas, and kidney beans), lentils, and spinach.

5. Vitamin B12 helps in brain function

Vitamin B12 helps produce DNA and aids in the functioning of neurotransmitters (hormones in the brain that transmit information from one neuron to another. Synthesized by amino acids). Symptoms of vitamin B12 deficiency include numbness in the arms or legs, problems with walking and balance, anemia, fatigue, swollen, inflamed tongue, memory loss, paranoia, hallucinations.

Vitamin B12 may be obtained from animal sources. Eat more fish, chicken, milk and yogurt. If you are a vegan, choose B12-fortified vegan foods such as meat substitutes and breakfast cereals.

6. Folate is vital for women of childbearing age

Folate, or folic acid, is an especially important vitamin for women of childbearing age, which is why prenatal vitamins contain such a healthy dose.

Folate is a generic term used for a group of water-soluble B vitamins, also known as Vitamin B-9. It is this substance that is found in nature and products naturally.

Folate deficiency can reduce the total number of cells and large red blood cells. Symptoms of folate deficiency include fatigue, mouth ulcers, stunted growth, and changes in hair, skin, and nail color.

The Committee on Nutrition and Nutrition of the Institute of Medicine recommends that women who may become pregnant ensure that they are getting 400 micrograms of folic acid daily, whether through food or supplement. To get folate from food, focus on fortified cereals, beans, lentils, and leafy greens.

7. Magnesium can increase overall energy levels

Magnesium helps maintain bone health and aids in energy production. While a deficiency in this element is fairly uncommon in healthy people, it can affect those who take certain medications or consume too much alcohol.

Magnesium deficiency can lead to loss of appetite, nausea and vomiting, fatigue and weakness. In more severe cases, it can lead to numbness, muscle cramps, abnormal heart rhythms, minor personality changes, or low potassium or calcium levels.

To restore magnesium levels, add more magnesium-rich foods such as almonds, cashews, peanuts, spinach, black beans to your regular diet.

What to do next?

The best way to avoid or make up for nutritional deficiencies is to make sure you eat a balanced, nutrient-dense diet. Paramount in this situation is proper nutrition, and only then – complexes of multivitamins and supplements in tablets and supplements. Be sure to check with your doctor if you are in doubt about taking medications, medications, or if you are at risk of an allergic reaction to certain foods.

If you think you have a nutritional deficiency, talk to your doctor. A blood test, trace element analysis, or hair spectrum analysis can help determine which vitamins and minerals your body is lacking.

Direct indications for the study of the chemical composition of the hair

• Deterioration of skin, hair, nails
• Intensive sports, fitness
• Great physical and emotional stress
• Decreased immunity
• Allergic reactions
• Ineffective conventional therapy
• Cardiovascular diseases
• Chronic fatigue syndrome
• Irritability, nervousness
• Osteochondrosis, osteoporosis
• Thyroid disease
• Dysbacteriosis and other diseases of the gastrointestinal tract
• Pregnancy planning, infertility, decreased potency in men
• Living in a metropolis
• Work in hazardous industries
• Unbalanced nutrition

Why can’t serum be used to determine the trace element status?

The chemical composition of the body’s blood is in a stable state and cannot be a reflection of a chronic imbalance of microelements.

Blood serum is used for research only in acute poisoning, in the first 6 hours after the toxin enters the human body. Hair is able to give us information about the imbalance of trace elements on average over the past 1-2 months.

For analysis, 3-4 small strands of hair (6-10 hairs per strand) are taken from the back of the head closer to the roots. If the hair is short, then the volume is approximately equal to a teaspoon (without a slide).

Then the hair is degreased in acetone, dried, weighed, poured with concentrated nitric acid. Next, ashing is carried out (dissolved at high temperature and pressure) using a MARS5 microwave decomposition system. The dissolved sample is quantitatively transferred into a test tube, diluting the sample by 1000 times. Further analysis is carried out on an inductively coupled plasma mass spectrometer, which provides multi-element analysis of any liquid samples – from trace element contents to fractions of a percent.

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How to know if you are deficient in vitamins and microelements in the body: symptoms and signs

Contents

• 1 How to know if you are deficient in vitamins and microelements: symptoms and signs
  • 1. 1 A plate of “deficiencies” to assess your health
  • 1.2 Frequent signs of a lack of trace elements and vitamins in the body
  • 1.3 What can happen to the body as a result of a lack of vitamins and microelements
  • 1.4 Why can the body be deficient in vitamins and trace elements?
  • 1.5 How to eat so that the body has enough vitamins and minerals
  • 1.6 Biopase techniques – what is it?
  • 1.7 Biopase: how it works and what tests to take
    • 1.7.1 How biopase works
    • 1.7.2 What tests to take for biopase
  • 1.8 Biopase test: what is it?
  • 1.9 Methods to compensate for the lack of vitamins and trace elements in the body
  • 1.10 Related video:
  • 1.11 Question-answer:
    • • 1.11.0.1 How to find out if there are not enough vitamins and microelements in the body?
      • 1.11.0.2 Which foods contain the most vitamins and microelements?
      • 1.11.0.3 How often do you need to check the level of vitamins and trace elements in the body?
      • 1. 11.0.4 What vitamins and minerals are needed for healthy hair and nails?
      • 1.11.0.5 What are the symptoms of vitamin D deficiency?
      • 1.11.0.6 What are the symptoms of iron deficiency?

Learn how to identify vitamin and micronutrient deficiencies in the body by analyzing symptoms such as fatigue, dry skin and painful joints. Avoid serious consequences and find out what foods to eat to compensate for the lack of important elements.

An excess of nutrients in the body can be dangerous, but what if there is a lack of vitamins and minerals? How to find out about the problem and what should be done in this case?
It turns out that the body can give us signals about a lack of nutrients. Symptoms can range from general feelings of tiredness and lethargy to more specific ones, such as changes in the condition of the hair or skin. Paying attention to your body and correctly identifying the problem can help maintain a healthy lifestyle.
More details about the symptoms and signs of lack of vitamins and trace elements in the body, we will tell in this article. Be attentive to your body and do not forget to monitor your health.

A “deficiencies” plate for assessing your health

You can determine which vitamins and microelements are lacking in the body by a number of symptoms. In addition, there is a table that will help you assess your overall health and determine which nutrients to add to your diet.

The table lists the necessary vitamins and minerals, as well as symptoms that indicate their deficiency. It is worth noting that some symptoms may be associated with other health problems, and only a doctor can make an accurate diagnosis.

Nutrient
Required dosage
Deficiency symptoms

90 201 Short-term memory and concentration impairment, cramps, grunting in the joints, osteoporosis

Vitamin A	900 mcg/day for men and 700 mcg/day for women	Night blindness, dryness and peeling of the skin, blurred vision in the dark
Vitamin C	90 mg/day for men and 75 mg/day for women	Weakness, depression, susceptibility to viral and bacterial infections, bleeding gums
Iron	8 mg/day for men and 18 mg/day for women	Anemia, fatigue, weakness, dizziness, hair loss
Calcium	1000 mg/day for adults

The data in the table are only recommendations, and you should not abuse any vitamin or trace element without first consulting a doctor or nutritionist.

Frequent signs of lack of trace elements and vitamins in the body

Fatigue and weakness may indicate a lack of vitamins such as B1, B2, B6, B12 and ascorbic acid. They contribute to the normal functioning of vital organs and systems.

Changes in appetite – lack of desire to eat, increased or decreased appetite may indicate a lack of vitamins B2, B3, B6, B9, B12, PP, as well as a lack of calcium, iron and zinc.

Skin, hair and nail problems – brittleness, split ends of hair, dryness and flaking of the skin, dull complexion, and deterioration of the nails may be a consequence of a lack of magnesium, calcium, zinc, B6, B12, A, E, C.

Frequent colds can be a sign of vitamin A, C, E and zinc deficiency.

Visual disturbances – deterioration of twilight vision, a feeling of “sand” in the eyes may be associated with a lack of vitamins A, C, E, zinc and selenium.

• In addition, symptoms of vitamin and micronutrient deficiency can manifest themselves in:
• increased irritability and aggressiveness
• sleep disturbances
• reduced immunity
• difficulties with concentration and memory

What can happen to the body as a result of a lack of vitamins and minerals

Immune suppression. Vitamin and micronutrient deficiencies can weaken the body’s immune system, increasing the risk of contracting infectious diseases, fungi and other diseases.

The appearance of weakness and fatigue. Lack of vitamins and trace elements can lead to weakness, fatigue, apathy and a strong feeling of fatigue. This can lead to decreased productivity and sleep problems.

Problems with metabolism. Vitamin and micronutrient deficiencies can affect the body’s metabolism, which can lead to digestive problems, impaired vision and audio function, and various diseases of the nervous system.

Appearance of various types of diseases. Vitamin and micronutrient deficiencies can lead to various diseases such as heart and vascular problems, anemia, diabetes, urgency disease, periodontitis, and osteoporosis.

Problems with the development of children. Vitamin and micronutrient deficiencies can affect a child’s health, which can manifest itself as a delay in physical and intellectual development, as well as other health problems.

Why can the body be deficient in vitamins and microelements?

Vitamins and trace elements are essential nutrients for the functioning organs of the human body. However, the body may not get enough of these substances for various reasons.

• Malnutrition: with an improperly balanced diet, poor in vegetables, fruits and nuts, insufficient intake of substances necessary for the body is possible.
• Physiological features: some people may have physiological features associated with the excretion of vitamins and trace elements from the body.
• Diseases: certain diseases and their treatment can also lead to vitamin and micronutrient deficiencies.

The details of the presence or absence of certain types of vitamins and microelements can be found out only after the examination. If you suspect a deficiency, see your doctor, who will prescribe the necessary test and give recommendations on diet and / or taking special supplements.

How to eat to get enough vitamins and minerals in the body

An optimal diet helps the body to get the necessary amount of vitamins and minerals.

Start by increasing your intake of fruits and vegetables. They are rich in vitamins, minerals and antioxidants. Green leaves and brightly colored fruits such as oranges, kiwis, strawberries, apricots, and more are especially beneficial.

Good sources of protein include meat, fish, eggs, nuts and beans. They also contain important minerals and vitamins such as iron, zinc and vitamin B12.

Don’t forget dairy products such as yogurt, cottage cheese, milk and cheese, which contain calcium, vitamin D and other important nutrients.

But not all products are equally good. Avoid processed and processed foods, sugar, trans fatty acids, and salt, which can use up vitamins and minerals in the body.

Finally, don’t forget the water. It is recommended that you drink at least 1.5-2 liters of water per day to make sure you are getting the right amount of fluids and minerals.

Biopase techniques – what is it?

Biopaz is a method of studying the state of health through the analysis of human biological fields. This is an innovative diagnostic method that allows you to identify problems in the functioning of organs and systems of the body even before the onset of clinical symptoms of the disease.

Biopase techniques are alternative medicine and are not a substitute for traditional diagnostic methods. They allow you to get comprehensive information about the state of the body and determine the presence of a deficiency of vitamins, minerals and trace elements.

The essence of the technique is to measure the energy parameters of the body using the biopaz device. Not only biological fields are analyzed, but also acupuncture points and meridians. The received data is processed by the software and presented in the form of a detailed health map.

Biopase technique is widely used in disease prevention and early detection of pathologies. It allows not only to diagnose diseases, but also to control the effectiveness of the chosen treatment.

Biopase: how it works and what tests to take

How biopase works

Biopase is an innovative technique that allows you to determine the presence of a deficiency of vitamins, trace elements, amino acids and other substances in the human body using blood drop analysis. The method is based on modern technologies and allows not only to identify the lack of substances, but also to assess the functional state of organs and body systems.

Biopase helps not only to diagnose deficiencies, but also to optimize nutrition, select an individual dosage of vitamin-mineral complexes and other dietary supplements, and track the dynamics of treatment.

What tests to take for biopase

Before undergoing a biopase, you must refuse food for 2-3 hours, as well as avoid physical activity and stressful situations before the analysis. Only one drop of blood is taken from the finger for the analysis itself.

The results of the analysis are presented in the form of a pie chart, which shows the levels of vitamins, minerals and other substances as a percentage of the norm. If any indicator is below the norm, then this may indicate a deficiency in the body.

But it is important to understand that the results of the biopase should be analyzed in combination with other tests, assessing the state of the body as a whole and taking into account the individual characteristics of the patient.

Biopase test: what is it?

Biopase is a blood test that allows you to determine the imbalance in the work of organs and body systems. This analysis helps to identify the presence of a lack of vitamins, trace elements and other substances that are necessary for the normal functioning of the body.

Biopase testing may indicate metabolic disorders, digestive problems, thyroid problems, and other health problems.

The results obtained will allow the doctor to determine which vitamins and microelements should be introduced into the patient’s body. It is important to remember that corrective actions must be carried out under the supervision of a specialist.

It is recommended to undergo a biopatch twice a year to monitor the state of health and timely prevent the development of diseases.

Methods for compensating for the lack of vitamins and microelements in the body

Vitamins and microelements are essential nutrients for health, therefore, if they are lacking, compensation must be made. There are several methods that can be used to eliminate the deficiency of vitamins and trace elements in the body.

• Diet control: The easiest and most affordable way to get the elements you need is to add foods rich in vitamins and trace elements to your diet. For example, fruit and berry smoothies, nuts, leafy vegetables, red berries, fish, meat, etc.
• Complex preparations: In case of severe deficiency, complex vitamin preparations should be taken. In the pharmacy you can buy a complex of vitamins and trace elements in the form of capsules, tablets and other forms of release.
• Injection: In some cases, patients may receive intravenous vitamins and minerals. This procedure is carried out directly in a medical institution.
• Therapeutic diet: In special cases, when a severe shortage of specific substances is detected, doctors can prescribe a therapeutic diet that promotes the absorption of essential vitamins and trace elements.

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Question-answer:

How to find out that there is not enough vitamins and microelements in the body?

Vitamin and micronutrient deficiency symptoms may include fatigue, depression, weight loss, bone tenderness, vision problems, bleeding gums. For an accurate determination, it is necessary to conduct tests for the presence of specific vitamins and trace elements in the body.

Which foods contain the most vitamins and minerals?

To get the most vitamins and minerals, you need to eat a variety of foods, including fruits, vegetables, berries, herbs, fish, meat, nuts and seeds. Specific foods that contain the right vitamins and minerals can be found by reviewing the nutrient information for each food.

How often do you need to check the level of vitamins and trace elements in the body?

The frequency of checks depends on the individual case. If there are health problems, then you need to communicate with your doctor to find out which vitamins and trace elements should be checked and how often. In general, it is recommended to check the level of vitamins and trace elements once a year or two years.

What vitamins and minerals are needed for healthy hair and nails?

Vitamins B, zinc and selenium are essential for healthy hair and nails.