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Here are a few warning signs you may have a nutrient deficiency
While eating poorly for a week or two won’t do much damage to your health, consistently eating a diet low in essential nutrients can cause serious health problems and impair the ability of your organs to function properly.
Here are a few warning signs that you may have a nutrient deficiency.
9 signs of nutrient deficiencies
1. Fatigue
Unexplained fatigue could be caused by a lack of vitamin D.
Vitamin D is made by your body when your skin is exposed to the sun. A small amount of vitamin D can also be found naturally in foods such as:
- Salmon
- Tuna
- Vitamin D-fortified foods such as milk and cereals
- Vitamin D supplements
- Mushrooms
2. Hair loss
On average, we lose approximately 100 strands of hair a day. However, if you notice clumps of hair falling out after a shower, it could be a sign of iron deficiency.
Good dietary sources of iron include:
- Lean meat
- Poultry
- Spinach
- Beans
- Cashews
3. Dry skin
Dry or scaly skin could be a sign of vitamin A deficiency. Vitamin A plays a crucial role in the growth and maintenance of skin tissues.
You can increase your intake of vitamin A by consuming foods such as:
- Green leafy vegetables such as spinach and kale
- Orange vegetables such as sweet potatoes and carrots
- Orange or citrus fruits such as cantaloupe and apricots
4. Spoon-shaped nails
Another warning sign that your iron levels are too low are softening and bending of the nails at the edges, resulting in a spoon shape. This spooning of the nails may be a sign of hemochromatosis, a condition that causes the body to absorb excess iron.
5. Cracks in the corners of the mouth
Initially, cracks in the corners of your mouth (angular cheilitis) may develop as skin becomes dry or irritated at one or both the corners of the mouth and can later turn into painful, bleeding sores.
If these cracks do not go away even after using lip balm, it could be a sign that you are deficient in iron or B vitamins (riboflavin). If that is the case, consume riboflavin-rich foods such as:
- Eggs
- Lean meats
- Milk
- Green vegetables such as asparagus and broccoli
6. Swollen tongue (glossitis)
If your tongue is swollen and looks smooth and glossy, it could be a sign of low iron or B vitamins such as folic acid, niacin, riboflavin, and B12. To get more B12, eat foods such as:
- Fish
- Meat
- Milk
- Eggs
- Fortified cereals
7. Easy bruising
Collagen is a protein that is responsible for holding intact your skin cells. If you notice more bruises than usual, you may be low in vitamin C, which is a key element in collagen. Vitamin C deficiency could be a result of smoking, an eating disorder, and severe digestive conditions.
Vitamin C deficiency can be treated by eating foods such as:
- Bell peppers
- Citrus fruits
- Tomatoes
- Broccoli
8. Burning mouth syndrome
Burning mouth syndrome is a condition that causes a burning sensation, dryness, and numbness in the gums, lips, inside of the cheeks, and roof of the mouth. This condition can be a sign of a vitamin B deficiency—folate, thiamin, and B6.
To boost vitamin B6 in your diet, eat more of the following:
- Beans
- Bananas
- Spinach
- Fortified cereals
9. Mood disorders
A lack of nutrients can also affect your mental health, making you feel depressed or overall low in energy. B vitamins such as folate or folic acid help the body produce red blood cells and create chemicals that regulate sleep patterns and mood.
Folate deficiency can be made up with:
- Fortified cereals
- Chickpeas
- Asparagus
- Spinach
What are daily requirements of essential nutrients?
Vitamin A
- Men: 900 mcg/day
- Women: 700 mcg/day
Vitamin B1 (thiamin)
- Men: 1.2 mg
- Women: 1.1 mg
Vitamin B2 (riboflavin)
- Men: 1.3 mg
- Women: 1.1 mg
Vitamin B3 (niacin)
- Men: 16 mg/day
- Women: 14 mg/day
Vitamin B5 (pantothenic acid)
- Men and women: 5 mg/day
- Pregnant women: 6 mg/day
- Lactating women: 7 mg/day
Vitamin B6 (pyridoxine)
- Men ages 19-50: 1.3 mg/day
- Men over age 51: 1.7 mg/day
- Women ages 19-50: 1.3 mg/day
- Women over age 51: 1.5 mg/day
Vitamin B12 (cobalamin)
- Men: 5.94 mcg/day
- Women: 3.78 mcg/day
Vitamin B complex (choline)
- Men: 550 mg/day
- Women: 425 mg/day
Vitamin C (ascorbic acid)
- Men: 90 mg/day
- Women: 75 mg/day
Vitamin D (cholecalciferol)
- Adults ages 1-70: 15 mcg/day or 600 IU
- Adults over age 70: 20 mcg/day or 800 IU
Vitamin E (tocopherol)
- 22.4 IU/day or 15 mg/day
Vitamin K
- Men: 120 mcg/day
- Women: 90 mcg/day
Biotin (B complex)
- 30-100 mcg/day
Folic acid (folate)
- 400 mcg/day
Boron
- 1-13 mg/day
Calcium
- Adults ages 19-50: 1,000 mg/day
- Women over age 51: 1,200 mg/day
- Men over age 71: 1,200 mg/day
Chlorine
- Adults ages 19-50s: 2,300 mg/day
- Adults ages 50-70: 2,000 mg/day
- Adults over age 70: 1,800 mg/day
Chromium
- Men: 35 mcg/day
- Women: 25 mcg/day
Copper
- 900 mcg/day
Fluorine
- Men: 4 mg/day
- Women: 3 mg/day
Iodine
- 150 mcg/day
Iron
- Men: 8 mg/day
- Women ages 19-50: 18 mg/day
- Women over age 51: 8 mg/day
Magnesium
- Men ages 19-30: 400 mg/day
- Men over age 31: 420 mg/day
- Women ages 19-30: 310 mg/day
- Women over age 31: 320 mg/day
Manganese
- Men: 2.3 mg/day
- Women: 1.8 mg/day
Molybdenum
- 45 mcg/day
Nickel
- Less than 1 mg
Phosphorus
- 700 mg/day
Potassium
- 3,500 mg
Selenium
- 55 mcg/day
Sodium
- Adults ages 19-50: 1,500 mg/day
- Adults ages: 51-70: 1,300 mg/day
- Adults over age 71: 1,200 mg/day
Vanadium
- Less than 1.8 mg
Zinc
- Men: 11 mg/day
- Women: 8 mg/day
