Is Your Body Lacking In Vitamins? 5 Common Signs Of Vitamin And Mineral Deficiency

The human body functions as a result of a balance in vitamins and minerals in the muscles, bones and blood. This is why when there is a lack of certain essential nutrients, we tend to feel the imbalance in the form of sluggishness, absence of energy, paleness and more. The symptoms are unpleasant and uncomfortable and, in severe cases, permanently damaging. Fortunately, there are ways for us to tell ourselves that we are lacking in vitamins. We’ve gathered the five most common signs of a deficiency.

1. Frequent cracks on the lips or mouth ulcers

If you constantly suffer from canker sores, that can be a sign of vitamin B1 (thiamin), B2 (riboflavin) and B6 (pyridoxine) deficiencies. If you have low iron levels in your blood, the appearance of ulcers can worsen. To address this, consuming supplements and foods rich in iron and B complex will help. These include meat, fish, poultry, dark leafy greens, fish, organ meats, legumes, eggs and more.

2. Brittle nails and hair

Brittle nails and hair can be a sign of a vitamin B7 (biotin) deficiency. This vitamin helps the body convert food into energy and while this is a rare condition, hair that is splitting or thinning can be one of the initial symptoms. Other indicators of a lack in vitamin B7 include muscle pain, tingling in the feet and hands, chronic fatigue and cramps.

Risk for biotin deficiency is high among pregnant women and those with Crohn’s disease. Consuming raw egg whites can also lead to this problem. To address a vitamin B7 deficiency, you can consume more of the biotin-rich foods such as dairy, nuts, fish, meats and organ meats, fish, egg yolks, broccoli, sweet potatoes, bananas and whole grains.

3. Dandruff and scaly patches

Dandruff and seborrheic dermatitis are both characterized by dry and scaly patches of skin. Having these turn up persistently can mean a lack of many vitamins that include zinc, vitamin B2, vitamin B3 (niacin) and vitamin B6. While the exact causation of poor nutrition to this skin issue is under-explored, it would be good to consume more of whole grains, green vegetables, fish, eggs, dairy, meat and poultry.

4. Bleeding gums

Vitamin C plays a key role in immunity and wound healing so if you have bleeding gums, that can be a telltale sign of a deficiency. Low vitamin C can also lead to tooth loss. Note that vitamin C does not naturally occur in the body, so you will have to bring it in through supplementation and eating the right types of food. These include at least two pieces of fresh fruit and four portions of vegetables every day.

5. Restless legs syndrome

Also called Willis-Ekbom disease, this is a nerve issue that can cause uncomfortable sensations on the leg area that lead to an irresistible urge to move them. Some studies have observed that RLS can be linked to a lack of iron and vitamin C.