6 Signs Your Body Is Deficient In Vitamins

6 Signs Your Body Is Deficient In Vitamins

When it comes to adequate vitamin consumption, it can often be difficult to determine if you’re getting the exact amount that you need. From our busy lifestyles to trying to eat healthy on the go, it’s not always easy to nourish your body from food sources alone. So you also start taking a multi-vitamin in hopes that it has you covered and yet, you’re still not sure if you’re getting it right. Fortunately, our bodies are designed to let us know when they require something more, it’s just a matter of paying attention to the signs. Here are the 6 ways that your body tries to tell you that it is deficient in certain vitamins and what you can do to fix it.


If you are experiencing muscle cramps, particularly in the toes, calves, arches of your feet or back of your legs, you are likely deficient in magnesium, calcium and potassium.  This especially rings true, if the cramps feel like a stabbing pain and if they are increasing in frequency. Often, when you workout hard and sweat a lot, you lose more minerals and B-vitamins than the average person. In order to combat this, eat more bananas, apples, grapefruit, squash, cherries, broccoli, bok choy,  almonds, hazelnuts and dark leafy greens.


Tingling, pricking and numbness of the hands, feet and other areas of your body, are normally a sign that you need more B vitamins, such as B6, B12 and folate (B9). A deficiency in this vitamin group, is connected to the peripheral nerves, which end at our skin.  Although specialists reveal this could also be linked to depression, fatigue, hormone imbalances and anemia, so it is advisable to see your doctor. In order to increase your consumption of the B vitamins, eat more eggs, chicken, beans, beetroots, asparagus, spinach and seafood, such as octopus, oysters and muscles.


These acne-like red or white bumps most commonly appear on the cheeks, thighs, arms and butt, and point to a deficiency in essential fatty acids, and vitamins A and D. Try to replace your consumption of saturated and trans fats, with healthy fats instead. You can eliminate these bumps by including more good fats in your diet such as, salmon, coconut oil, nuts, flax, hemp and chia. As for increasing your vitamin A consumption, you should eat more dark leafy greens, red bell peppers, carrots and sweet potatoes. Lastly, to increase your vitamin D intake, doctors recommend taking a daily vitamin D supplement containing 2,000 IU, which also contain vitamins A and K that help your body to absorb the vitamin D. This is especially helpful in the winter when you’re not getting much natural sunlight.


If you’ve ever experienced cracks in the corners of your mouth, you know how uncomfortable the feeling can be. Well if this is the case for you, then it is likely you are deficient in iron, zinc, and B vitamins such as Riboflavin, Niacin and B12. Often vegetarians can experience this symptom if they are not substituting animal-protein consumption with plant sources. If you are not vegetarian and are experiencing this, eat more chicken, salmon, tuna, eggs, clams and oysters. However if you are vegetarian then consume more legumes likes lentils, peanuts, tahini, swiss chard and sun-dried tomatoes. In addition to that, you can aid the absorption of the iron that is found in these food with vitamin C, so eat more, broccoli, kale, cauliflower and red bell peppers.

If you are experiencing a red, scaly rash on your face and/or hair loss, it is likely that you are deficient in biotin (B7), which is frequently called the hair-growth vitamin. Unlike fat-soluble vitamins, like vitamins A, D, E and K, we often have a harder time storing B vitamins as they are water-soluble. In order to combat these symptoms, consume more cooked eggs (raw eggs contain avidin, which inhibits absorption of biotin), salmon, mushrooms, avocados, cauliflower, soybeans, bananas, nuts and raspberries.


Although mouth ulcers could be an indication of an underlying health problem so it is important to seek advice from your doctor, it can also indicate a deficiency in folate/folic acid (B9). You may only hear about folate consumption in relation to pregnant women but it is an essential vitamin for everyone. In particular folate helps with slowing down aging, producing new red blood cells, decreasing your risk of heart disease and breast cancer. In addition to mouth ulcers, if you are experiencing fatigue, an increase in the growth of gray hairs, and a swollen tongue, these are also symptoms of a folic acid deficiency. In order to combat these symptoms eat more beans, fortified cereals, lentils, dark leafy greens and oranges.


Everyday Health



K.T. Edwards