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Vitamin deficiency symptoms -
Calcium is important for maintaining strong bones and controlling muscle and nerve function, according to the National Institutes of Health NIH. Signs of severely low calcium include numb, tingling fingers and abnormal heart rhythms, says the Cleveland Clinic.
That said, there are no short-term, obvious symptoms of calcium deficiency. Most adults need 1, milligrams mg of calcium each day, though women over 50 and men over 70 need 1, mg, per the Mayo Clinic. Symptoms of a vitamin D deficiency can be vague — fatigue, bone pain, mood changes, and muscle aches or weakness may set in.
Psota says. Long-lasting deficiency also may be linked with cancers and autoimmune diseases , says Michelle Zive, PhD, a nutrition coach based in San Diego. According to the NIH , most adults need 15 micrograms mcg of vitamin D each day, and adults older than 70 need 20 mcg.
Patton suggests having three servings of fortified milk or yogurt daily and eating fatty fish, such as salmon or tuna, twice a week, as these are foods that contain vitamin D. Spend some time outside in the sunshine every day, too, as this is a great source of the nutrient.
Ten to 30 minutes a few times a week of direct sunlight exposure should help, Dr. Zive says. But the NIH also notes that it can be hard to get your vitamin D needs solely from food and time in the sun, and so a supplement is often the best way to meet daily requirements for many people.
RELATED: 10 Illnesses Linked to Vitamin D Deficiency. Potassium helps your heart, nerves, and muscles work properly and also delivers nutrients to cells while removing waste, according to MedlinePlus.
You could become low in potassium in the short term because of diarrhea or vomiting; excessive sweating ; antibiotics, laxatives , or diuretics ; excessive alcohol consumption; or because of a chronic condition like kidney disease , per the Mayo Clinic.
Symptoms of a deficiency include muscle weakness, twitches, or cramps; constipation ; tingling and numbness; and an abnormal heart rhythm or palpitations, says MedlinePlus.
For natural potassium sources , try bananas , milk, acorn squash, lentils, and kidney beans and other legumes. Adult men need 3, mg each day, and women need 2, mg, according to the NIH. Iron is necessary to produce red blood cells, which carry oxygen throughout the body, according to UCSF Health.
When iron levels get too low, there may be a deficiency in red blood cells, resulting in a condition called anemia. Some groups at increased risk of iron deficiency include menstruating women, growing individuals such as children and pregnant women , and those following a vegan or vegetarian diet , Zive says.
Anemia can leave you with symptoms including weakness and fatigue, shortness of breath , a fast heartbeat, pale skin, headache, cold hands and feet, a sore or swollen tongue , brittle nails , and cravings for strange things like dirt, according to the Mayo Clinic.
To boost iron levels, Patton recommends eating iron-fortified cereal, beef, oysters, beans especially lima, navy, and kidney beans , lentils, and spinach. Adult men and women over 50 need 8 mg per day, and adult women younger than 50 need 18 mg each day, according to the NIH.
RELATED: 10 Healthy Foods That Are Great Sources of Iron. Vitamin B12 aids the production of red blood cells and DNA, and also improves neurotransmitter function, according to the NIH. Symptoms of severe B12 deficiency include numbness in the legs, hands, or feet; problems with walking and balance; anemia ; fatigue; weakness; a swollen, inflamed tongue; memory loss and difficulty thinking, per Harvard.
Adults need 2. RELATED: 10 Surprising Health Benefits of B Vitamins. According to the Mayo Clinic , folate supports healthy growth and function and can reduce the risk of birth defects, particularly those involving the neural tube the brain and spine.
Psota points out that a folate deficiency can decrease the total number of cells and large red blood cells and cause neural tube defects in an unborn child. Symptoms of a folate deficiency include fatigue, irritability, diarrhea, poor growth, and a smooth, tender-feeling tongue, per MedlinePlus.
Women who could become pregnant should make sure they get mcg of folic acid daily in addition to consuming food containing folate, according to the Centers for Disease Control and Prevention CDC.
Interestingly, folate is best absorbed by the body in supplement form, with 85 percent absorbed from supplements and 50 percent from food, according to the Harvard T. Chan School of Public Health. To get folate from food, go for fortified cereals, beans, peanuts, sunflower seeds, whole grains, eggs, and dark leafy greens.
Magnesium helps support bone health and assists in energy production, and adults need between and mg, depending on sex and age, according to the NIH. Magnesium deficiency can cause loss of appetite, nausea and vomiting, fatigue, and weakness, according to the Cleveland Clinic.
Treatment often involves dietary changes or vitamin B12 supplements. The human body does not create vitamin B12, so people must get this nutrient from their diet. It is present in animal-based foods, such as red meat, poultry, eggs, dairy, and fish. Vegetarian and vegan sources of B12 can include fortified cereals, plant milks, bread, and nutritional yeast.
Vitamin B12 is crucial for making DNA and red blood cells RBCs and supporting the nervous system. Many of the symptoms of vitamin B12 deficiency arise because it causes a lack of healthy blood cells.
The body needs plenty of these cells to get oxygen around the body and keep the organs in good health. Vitamin B12 also plays a vital role in allowing the brain and nerves to work properly.
For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub. This symptom occurs because the vitamin plays a crucial role in the nervous system.
Its absence can cause people to develop nerve conduction problems or nerve damage. In the nervous system, vitamin B12 helps produce a substance called myelin that shields the nerves and helps them transmit sensations.
Without sufficient myelin, nerves are more prone to damage. Problems are more common in the nerves in the hands and feet, which are called peripheral nerves. Peripheral nerve damage may lead to tingling in these parts of the body.
Over time, peripheral nerve damage can lead to movement problems. Numbness in the feet and limbs may make it hard for a person to walk without support. They may also experience muscle weakness and diminished reflexes.
A vitamin B12 deficiency can lead to pale skin and yellowing of the skin, called jaundice. Without enough RBCs, the skin may look pale. Vitamin B12 plays a role in the production of red blood cells.
A vitamin B12 deficiency can cause a lack of RBCs, or megaloblastic anemia , which has an association with jaundice. This type of anemia can also weaken RBCs, which the body then breaks down more quickly.
When the liver breaks down RBCs, it releases bilirubin. Bilirubin is a brownish substance that gives the skin the yellowish tone that is characteristic of jaundice.
Megaloblastic anemia due to vitamin B12 deficiency may lead to a person feeling fatigued. Without enough RBCs to carry oxygen around their body, a person can feel extremely tired.
A fast heart rate may be a symptom of vitamin B12 deficiency. The heart may start to beat faster to make up for the reduced number of RBCs in the body. Anemia that results from a vitamin B12 deficiency may also cause a person to feel short of breath.
This relates to a lack of RBCs and a fast heartbeat. A vitamin B12 deficiency can affect oral health and cause the following mouth problems :. These symptoms occur due to a reduction in RBC production, which results in less oxygen reaching the tongue.
Vitamin B12 deficiency may cause problems with thinking, which doctors refer to as cognitive impairment. These issues include difficulty thinking or reasoning and memory loss.
The reduced amount of oxygen reaching the brain might be to blame for the thinking and reasoning problems. For example, a review notes a link between vitamin B12 deficiency and depression , suggesting low levels increase the risk of developing depression.
Foods rich in riboflavin and pyridoxine include poultry, meat, fish, eggs, dairy, oats, nuts, and certain vegetables 16 , Summary Dandruff and scaly patches on the scalp, eyebrows, ears, eyelids, and chest may be caused by low intake of riboflavin and pyridoxine.
A healthcare professional may order tests to check your blood levels of these vitamins. Hair loss is a very common symptom. A diet rich in the following nutrients may help prevent or slow hair loss Meat, fish, eggs, legumes, dark leafy greens, nuts, seeds, and whole grains are good sources of iron.
Niacin-rich foods include meat, fish, dairy, whole grains, legumes, nuts, seeds, and leafy greens. These foods are also rich in biotin, which is also found in egg and organ meat.
Leafy vegetables, nuts, whole grains, and vegetable oils are rich in LA, while walnuts, flaxseeds, chia seeds, and soy nuts are rich in ALA. For instance, excess selenium and vitamin A, two nutrients often added to hair growth supplements, have both been linked to hair loss Summary The vitamins and minerals mentioned above are needed for hair growth, so diets rich in them may help prevent hair loss.
However, the use of supplements — except in cases of deficiency — may cause more harm than good. Keratosis pilaris is a condition that causes goosebump-like bumps to appear on the cheeks, arms, thighs, or buttocks.
These little bumps may also be accompanied by corkscrew or ingrown hairs. The cause of these little bumps is still not fully understood, but they may appear when too much keratin is produced in hair follicles.
This produces red or white elevated bumps on the skin Keratosis pilaris may have a genetic component, meaning that a person is more likely to have it if a family member has it. That said, it has also been observed in people with diets low in vitamins A and C Thus, in addition to traditional treatments with medicated creams, people with this condition may consider talking with a medical professional about adding foods rich in vitamins A and C to their diet.
These include organ meats, dairy, eggs, fish, dark leafy greens, yellow-orange colored vegetables, and fruit 24 , Summary Inadequate intake of vitamins A and C may be linked to keratosis pilaris, a condition that leads to the appearance of red or white bumps on the skin.
Restless leg syndrome RLS , also known as Willis-Ekbom disease, is a nerve condition that causes unpleasant or uncomfortable sensations in the legs, as well as an irresistible urge to move them For instance, several studies link low blood iron stores to an increased severity of RLS symptoms.
Supplementing with iron might help decrease RLS symptoms, especially in people with a diagnosed iron deficiency. However, research is still limited on the effects of supplementation for managing RLS 51 , 52 , 53 , Since higher iron intakes may help reduce symptoms, consider speaking with a healthcare professional about increasing your intake of iron-rich foods, such as meat, poultry, fish, legumes, dark leafy greens, nuts, seeds, and whole grains, may also be beneficial It may be especially beneficial to combine these iron-rich foods with vitamin-C-rich fruits and vegetables, as these can help increase iron absorption Using cast-iron pots and pans and avoiding tea or coffee at meals can also help boost iron absorption.
Finally, some evidence suggests that magnesium may play a role in managing restless leg syndrome symptoms Summary Restless leg syndrome is often linked to low iron levels. Those with this condition may want to discuss increasing their intake of iron-rich foods and taking supplementation with their healthcare professional.
A diet that provides an insufficient intake of vitamins and minerals can cause several symptoms, some of which are more serious than others. Increasing your intake of foods rich in the appropriate vitamins and minerals may help you manage nutrient-deficient-related symptoms. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
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