Understanding Common Nutrient Deficiencies and Their Symptoms

Nutrient deficiency is when the body is not receiving sufficient amounts of a specific nutrient required for proper functioning. This can happen due to unhealthy nutrition, certain diseases or insufficient absorption of food. Common deficiencies are iron, Vitamin D, Vitamin B12 and calcium. Symptoms are: weakness, fatigue, hair loss, brittle nails and mood changes. If these deficiencies remain untreated, they can impact on energy levels, immune function and overall health. Doing this as early as possible will make it easier to correct them through diet or supplements.

Very few people would think of the issue of a nutrient deficiency until they experience symptoms of the deficiency. Exhausted all the time or hair appears to be thinner than usual. These minor shifts may indicate something more significant is going on within your body. Let’s check out the top ten deficiencies, their causes and how to detect them.

What Causes Nutrient Deficiencies

Nutrient deficiencies don’t usually happen overnight. Over weeks or months, and sometimes without anyone realising, they become more and more noticeable.

The diet is the most important factor. When a diet is monotonous, or too dependent on processed foods, it’s probably due to a lack of certain vitamins and minerals. However, diet isn’t the only factor. There are some who consume a sufficient amount of food and still suffer from nutritional deficiencies due to poor nutrient assimilation.

Common causes include:

• Restrictive diets (vegan or vegetarian, not planned)
• Digestive disorders such as celiac disease, Crohn’s disease, etc.
• Some medications which affect the absorption of nutrients
• Nursing (during pregnancy and lactation), which raises the nutrient requirement
• The passage of time, as the body doesn’t absorb nutrients as well as it used to when it was younger, and
• Poor nutrition from too much alcohol use, which leads to a lack of several important vitamins

Knowing the root cause is important because it will help you to identify the solution to the problem. In some cases, a change in diet alone will suffice. Sometimes, a primary disease must be treated first.

Iron Deficiency and Its Warning Signs

ID is one of the most prevalent nutrition related issues across the globe. It is very common among females, especially during the times of menstruation and pregnancy.

Iron is necessary for the production of hemoglobin, which carries oxygen to the body’s tissues. If you don’t have adequate iron, your body won’t be able to transport oxygen around efficiently and this deficiency will manifest clearly.

Look for the following symptoms:

• Persistent tiredness, despite proper rest
• Light colored skin particularly on the face
• Difficulty breathing when you are active.
• Cold hands and feet
• Nails that are brittle or go up in the head
• Eating unusual foods, such as ice or dirt

Good sources of iron are red meat, spinach, lentils and fortified cereals. Vitamin C (citrus fruit or bell peppers) increases the absorption of iron from these foods.

Vitamin D Deficiency and Bone Health

The prevalence of vitamin D deficiency is growing, in part due to the fact that many people spend a large portion of their day indoors. Vitamin D is made when your skin is exposed to sunlight, which means that your levels are directly affected by not getting enough sun exposure.

This vitamin is an essential component in calcium absorption; deficiencies can lead to weak bones over a period of time. It also promotes the immune system and muscle health.

Symptoms may be subtle and gradual to develop:

• Bone pain or a low back ache
• Weakness of the muscles, especially in the legs,
• Recurrent infections or slow to recover from illnesses
• Depression, particularly in winter
• In severe cases, the hair becomes thin.

Natural sources of vitamin D include fatty fish, egg yolk and fortified dairy products. Supplements are required for many people, particularly for those living in colder climates, to get the recommended amount throughout the year.

Vitamin B12 Deficiency and Nerve Function

Vitamin B12 is important for the normal health of nerves and red blood cells. It is only found in animal products, so vegans and vegetarians are more likely to be at risk of a deficiency.

The elderly are also at a higher risk as the body’s uptake of B12 drops with age. This deficiency tends to creep up and can be overlooked until symptoms are more severe.

Key signs include:

• Numbness or tingling in hands and feet
• Balance and coordination problems
• Memory loss or trouble focusing.
• Tiredness, which does not go away after sleeping.
• A large or puffy tongue.
• Mood swings, such as irritability or depression.

Early detection of B12 deficiency is important as it can have an impact on nerves. If left untreated for a longer time, some nerve damage might be permanent. Foods that are rich in vitamin B12, such as fortified foods, dairy, eggs and fish, are good sources, as are B12 injections or supplements for individuals who are not able to obtain sufficient amounts from their diet.

Calcium Deficiency and Its Impact on the Body

Calcium plays a role in helping to maintain strong bones, but that’s not the only benefit. It’s also involved in muscle activity, nerve transmission, and cardiovascular health. If calcium is not available in sufficient amounts, the body obtains calcium from the bones to regulate other functions, causing the bone to be weakened over time.

This deficiency is especially alarming for older people and post-menopausal women who are at an increased risk for osteoporosis.

Common symptoms include:

• Muscle cramps, especially in the legs
• Hard nails that crack or break off; what is hard and sticks out of the ground.
• Paresthesias (numbness or tingling around the mouth and fingers)
• Lack of interest in eating, loss of strength
• A higher risk for bone loss.

Good sources of calcium include dairy products, leafy greens, fortified plant-based milk and almonds. Vitamin D and calcium work hand in hand, so adding vitamin D along with calcium can have a greater impact than just one nutrient.

How to Address and Prevent Deficiencies

The first step to correcting a nutrient deficiency is to look at the diet, but the correct diet is dependent on the severity of the deficiency and its cause.

The blood test is the best test for confirmation. Symptoms alone are often not enough to make the correct guess and this can result in the unnecessary supplementation, sometimes creating its own issues. Excessive amounts of some vitamins, such as vitamin A or iron, may be unhealthy.

If you know what it is, after a few changes in diet and, if necessary, with supplements, healthy levels are restored. It is better to make small regular changes rather than a radical diet overhaul. It’s better to make one or two dietary changes to your usual meals than to switch to a completely different diet.

Regular checks also can detect deficiencies before they become a problem. It is particularly important for those who suffer from dietary restrictions, digestive disorders, and those who have higher nutrient requirements because they are pregnant or elderly.

Final Thought 

It is very common to see nutrient deficiencies, but they can be dealt with once they are identified. Fatigue, weak muscles, brittle nails and mood changes are not a nuisance. They have been frequently the body’s way of alerting you that something’s amiss.

By noticing these symptoms and ingesting a diverse menu and receiving consistent checks-ups, it is possible to avoid larger troubles due to deficiencies. Speak to a health care provider if symptoms continue or are severe. Listen to your body. One of the easiest steps to take to ensure your long-term health is protected is learning to read them.