9 Common Signs You Are Vitamin Deficient
A well-balanced diet is crucial for your overall health. On the other hand, a diet lacking in essential nutrients can lead to unsightly symptoms. Keep reading to learn about the ten common signs of vitamin deficiencies and how to improve your overall diet.
1. Brittle hair and nails
Weak nails are most associated with a deficiency in B vitamins, calcium, iron, or fatty acids. Biotin, also known as Vitamin B7, enables your body to convert food into energy and promotes healthy hair and nail growth. If you notice symptoms of brittle or thinning hair and nails, you might want to consider trying a biotin supplement or increasing your consumption of egg yolks, fish, dairy, nuts, and whole grains.
2. Hair loss
Biotin, iron, vitamin C, vitamin D, and zinc are essential for hair loss growth. Vitamin D, in particular, plays a vital role in stimulating new and old hair follicles. If you notice that your hair is thinning or falling out, consume more eggs, legumes, nuts, salmon, and cruciferous vegetables.
Being tired all the time can be a sign of vitamin deficiency. When you have low levels of vitamin D, vitamin B-12, iron, magnesium, or potassium, your energy and cognition can suffer. If you feel tired all the time, boost your intake of whole grains, fruits, vegetables, legumes, nuts, and fish. These foods are rich in antioxidants, healthy fats, and fiber.
4. Mood shifts
B vitamins have also been linked to brain health. Deficiencies of vitamin B1 and B6 can lead to symptoms of irritability. To boost your intake, consume more whole grains, meat, eggs, and dairy products.
5. Irregular heart rhythm
Since magnesium and potassium help keep your heart stable, deficiencies in these vitamins can cause an irregular heartbeat. Recent studies reveal that vitamin D deficiency can also predispose individuals to heart arrhythmias. To adopt a heart-healthy diet, eat more healthy fats, fruits and vegetables, and whole grains.
6. Cold hands and feet
A vitamin B-12 deficiency can lead to the feeling of cold hands and feet, numbness, or tingling. Unfortunately, up to 15% of the general population is deficient in this important vitamin. To boost your intake of vitamin B12, consume more meat, poultry, eggs, milk, and other dairy products.
7. Getting sick or infected often
If you are getting sick often, you may not be getting the right amount of vitamins and minerals. Your immune system requires proper nutrition to protect you from bacteria and viruses that can cause illness. When it comes to nutrients, vitamin D is one of the most important ones. To boost your vitamin D levels, spend time in the sunlight, consume fatty fish and seafood, eat more mushrooms, and include egg yolks in your diet. You may also want to consult with your doctor about taking a daily supplement.
8. Muscle pain
Deficiency in vitamin D or magnesium can lead to muscle weakness, muscle cramps, or sore and painful muscles. This often occurs in the knees, legs, and hips. Good sources of magnesium include green leafy vegetables, nuts, and flax, pumpkin, and chia seeds.
9. Bone and back pain
Deficiency in vitamin D can lead to chronic lower back pain. Vitamin D helps your body absorb calcium, which is crucial for strong bones. Without calcium, your bones can weaken, leading to bone or joint pain. If you are experiencing these symptoms, talk to your health care provider about vitamin D supplements and ways to boost your vitamin D intake.
Long-term lack of any vitamin can significantly impact your overall health. The best approach to ensure you get a variety of vitamins and minerals is to adopt a broad healthy diet. This includes plenty of fruits, vegetables, whole grains, beans, legumes, low-fat protein, and dairy products. At Central Drugs, we are here to help you achieve your health goals. If you have any questions about your diet, please call us at (877) 447-7077. You can also schedule a free virtual or in-person health consultation here.