There are some common signs that indicate you may be lacking in key nutrients. We all know the phrase, "You are what you eat," but what happens when what you’re eating isn’t giving your body everything it needs? Nutrient deficiencies are more common than you might think, even in people who believe they’re eating “healthily.” The truth is, subtle signs in your body often reveal when you’re running low on essential vitamins and minerals. Here are some of the most common signs to watch out for and what they could mean.
1. Fatigue That Won’t Go Away
What it could mean: Low iron, vitamin B12, or magnesium levels.
Why it happens: Iron is crucial for transporting oxygen in your blood, while B12 supports energy production in cells. Magnesium helps your muscles relax and recover. If you’re constantly feeling drained despite getting enough sleep, one of these might be the culprit.
It may support you to try these foods: Spinach, beans, eggs, and nuts.
2. Brittle Hair and Nails
What it could mean: Low biotin (vitamin B7) or zinc levels.
Why it happens: These nutrients play a critical role in the health of keratin, the protein that makes up your hair and nails. A lack of biotin or zinc can leave them weak and prone to breakage.
It may support you to try these foods: Eggs, almonds, sweet potatoes and seafood.
3. Dry Skin and Cracks Around Your Mouth
What it could mean: Low vitamin B2 (riboflavin), B3 (niacin), or essential fatty acids.
Why it happens: These nutrients help maintain the integrity of your skin. Deficiencies can lead to dryness, irritation, or cracking, especially in areas like the corners of your mouth.
It may support you to try these foods: Dairy, whole grains, nuts, seeds, and oily fish like salmon.
4. Muscle Cramps or Twitching
What it could mean: Magnesium, calcium, or potassium deficiency.
Why it happens: These minerals are critical for muscle function. Low levels can cause involuntary contractions, cramps, or twitching, especially after exercise.
It may support you to try these foods: Bananas, dark leafy greens, yogurt, and nuts.
5. Frequent Illnesses
What it could mean: Low vitamin C, vitamin D, or zinc levels.
Why it happens: Your immune system depends on these nutrients to fight off infections. If you’re constantly catching colds, it’s worth checking your diet and lifestyle.
It may support you to try these foods: Citrus fruits, red peppers, fortified cereals, and spend more time outdoors for natural vitamin D.
6. Bleeding Gums
What it could mean: Vitamin C deficiency.
Why it happens: Vitamin C strengthens your blood vessels and supports gum health. A lack of it can lead to inflammation, swelling, and bleeding gums.
It may support you to try these foods: Fresh fruits and veggies like oranges, strawberries, and bell peppers.
7. Mood Swings or Anxiety
What it could mean: Low omega-3 fatty acids, B vitamins, or magnesium levels.
Why it happens: These nutrients play a role in brain function and mood regulation. Without them, you might feel more irritable, anxious, or down.
It may support you to try these foods: Fatty fish, flaxseeds, walnuts, and leafy greens.
8. Vision Problems, Especially at Night
What it could mean: Vitamin A deficiency.
Why it happens: Vitamin A is essential for maintaining good vision, particularly in low-light conditions. A lack of it can lead to poor night vision or even dry eyes.
It may support you to try these foods: Carrots, sweet potatoes, and leafy greens.
When to Seek Professional Advice
If you’re experiencing any of these signs, it’s important to consult a qualified healthcare practitioner. They can help you assess whether you have a nutrient deficiency through tests and a detailed review of your diet and lifestyle. Addressing deficiencies early can prevent further health issues and help you feel your best.
Additionally, if you are taking any medication, always check with a qualified healthcare practitioner before making significant dietary changes or starting any supplements to ensure there are no interactions.
Final Thoughts
If any of these signs sound familiar, it’s a good idea to get your levels checked. Remember, your body is always trying to tell you what it needs — you just need to listen. Making small tweaks to your diet and lifestyle can make a huge difference in how you feel every day.
Do you recognise any of these signs in yourself? If so, it might be time to take a closer look at your nutrition.
If you would like to learn more or discuss your symptoms then book a free chat
Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider for any health concerns, before starting any supplements, or making significant changes to your diet, particularly if you are taking any medication.
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