If your diet is balanced and includes a variety of natural foods, then your body is likely receiving more than enough micronutrients to stay healthy.
“If” is the key word here.
For most people, a state of deficiency in vitamins or minerals, one or several, is common, and it is important to be able to recognize it in time. This is especially crucial during high physical activity and various dietary restrictions (vegetarianism, raw food diet, detox, etc.).
In sports, a deficiency of even one mineral or vitamin in the diet can lead to functional impairment, increased fatigue, decreased endurance and training effectiveness, motivation, and performance, against a backdrop of increased frequency of colds and other infectious diseases.
Below, we will discuss the most common deficiencies of vitamins and minerals in the human body, as well as the symptoms by which they can be recognized.
Main thoughts:
80% of people experience magnesium deficiency
Magnesium glycinate is considered the best form of magnesium in terms of absorption
Sardines are one of the best natural sources of omega-3.
The best way to combat vitamin D deficiency is to spend time in the sun.
On the Causes of Micronutrient Deficiency
The main reason for vitamin and mineral deficiencies in the body, which is well-known, is inadequate or improper nutrition. “Inadequate” means “not corresponding to the current needs of the body.”
The reasons for inadequacy in nutrition vary: from basic illiteracy in dietary matters to the lack of ability to purchase food products.
However, even with adequate nutrition, there are factors—such as age, health problems, dietary deviations, etc.—that affect the body’s ability to absorb beneficial substances from food.
The quality of the soil in which plants are grown, the conditions and duration of storage, and the processing technology significantly determine the quantitative content of micronutrients in vegetables and fruits—the natural sources of vitamins and minerals.
A deficiency of vitamins and minerals can be very subtle: symptoms may go unnoticed until the degree of deficiency becomes significant.
Nevertheless, more often than not, a lack of vitamins and minerals manifests itself in certain signs, both subtle and obvious.
If you do not understand the language in which your body signals “malfunctions,” you are unlikely to recognize them, and even if you do, you will most likely misinterpret them.
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5 Signs of Vitamin or Mineral Deficiency in Your Body
Any unusual deviations from the norm in the functioning of the body without obvious reasons are grounds to suspect a deficiency of micronutrients.
“A lack of vitamins may not manifest as any obvious disease, but it can negatively affect the functioning of a specific mechanism, as vitamins are essential components of biochemical reactions in the body. They are important for the proper functioning of organs and systems.” – Dr. Susan Blum.
Below are 5 characteristic symptoms of vitamin and mineral deficiencies that are likely indicative of a lack of one of them:
1 Cracks in the corners of the mouth
Cracks in the corners of the mouth usually indicate a deficiency in the diet of iron, zinc, B vitamins (B3, B2, B12), or protein.
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Good dietary sources of these micronutrients include eggs and poultry, salmon, oysters and shellfish, sesame seeds, and others.
Since iron is better absorbed in the presence of vitamin C, include vegetables rich in it in your diet, such as broccoli, red pepper, white cabbage, and cauliflower.
Cracks in the corners of the mouth are signs of a deficiency of iron or zinc, or B vitamins (B3, B2, B12), or protein. These micronutrients are found in large amounts in eggs, meat, sesame, salmon, and oysters.
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2 Hair loss and red scaly rash (especially on the face)
This may be a symptom of deficiency of vitamin B7 (biotin). This vitamin is involved in the processes of converting and absorbing fats, carbohydrates, and proteins (amino acids) and is known as the “hair and nail strengthening vitamin.”
Vitamin B7 is found in large quantities in egg yolk.
– Which eggs are more beneficial: raw or boiled/fried?
Raw eggs contain the maximum amount of vitamin B7.
However, it is important to note that when consuming only raw egg white, the substance avidin contained in it “binds” vitamin B7, preventing its absorption.
The action of avidin is neutralized during the cooking of the egg.
Also, when consuming a raw egg whole (both white and yolk), the increased content of vitamin B7 (biotin) in the yolk compensates for the action of avidin.
Other sources of vitamin B7 include nuts (almonds), cheeses, mushrooms, cauliflower, and spinach.
Hair loss and red rash on the face are symptoms of vitamin B7 deficiency. It is found in large amounts in eggs, spinach, nuts, and cheese.
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3 Red and white acne-like formations (on the cheeks, arms, thighs, and buttocks)
May be a sign of essential fatty acid deficiency, such as Omega-3s, as well as vitamins A and D.
Increase your intake of omega-3s by including more fatty fish (sardines, anchovies, salmon, mackerel) in your diet or through supplements.
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Vitamin A is found in large amounts in green vegetables, carrots, sweet potatoes (batata), and red peppers.
The best source of vitamin D is the sun. If you live in latitudes with few sunny days a year or spend every day indoors, be sure to include natural sources of this vitamin in your diet: salmon, mackerel, sardines, cod liver, egg yolks, and vitamin D-fortified products (breakfast cereals, milk, orange juice, etc.).
Red and white acne on the cheeks, arms, thighs, and buttocks are signs of omega-3s or vitamins A and D deficiency.
4 Tingling, prickling, and numbness in the hands and feet
May indicate a deficiency of B vitamins (especially B9 (folic acid), B6, and B12).
Such symptoms are explained by the fact that B vitamins support the health of nerve cells, and their deficiency primarily damages small peripheral nerves (in the legs and hands), which is accompanied by sensations of tingling, prickling, etc.
Other characteristic manifestations of their deficiency may include feelings of anxiety, depression, anemia, increased fatigue, and hormonal imbalance.
Sources of B vitamins include eggs, salmon, green leafy vegetables (spinach, lettuce), liver from livestock and poultry, milk, beef, seafood (oysters, clams, and mussels), beans, and poultry.
Tingling, pinching, and numbness in the hands and feet are characteristic symptoms of a deficiency in B vitamins (B9, B6, B12), which can lead to damage to the peripheral nerves.
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5 Muscle cramps (in the toes, calves, hamstrings, and feet)
Indicate a probable deficiency in the diet of magnesium, calcium, potassium, especially if they occur frequently. These minerals facilitate the transmission of nerve impulses along muscle fibers, which precede muscle contractions.
For prevention and treatment, regularly include legumes, nuts and seeds, grains (cereals, whole grain bread), and dark leafy greens (cabbage, spinach, lettuce) in your diet.
Muscle cramps are signs of a probable deficiency in magnesium, calcium, and potassium – minerals that ensure proper muscle contraction.
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80% of people have a magnesium deficiency in their bodies
Magnesium deserves special attention, as according to scientists’ estimates, approximately 80% of people live in a state of chronic deficiency.
Magnesium is a critically important mineral for health, performing a wide range of biological functions, including:
- digestion and absorption of proteins, fats, and carbohydrates;
- energy production: magnesium is necessary for the production of ATP molecules – the universal energy source in the body;
- creation of DNA and RNA – carriers of hereditary information;
- creation of neurotransmitters, such as serotonin, through which nerve impulses are transmitted and muscle contractions occur.
The balance between calcium and magnesium in the diet is very important. If there is too much calcium compared to magnesium, it poses a serious health risk: excess calcium with a deficiency of magnesium can lead to muscle spasms, including in the heart muscle, resulting in a heart attack and sudden death.
The balance between calcium and magnesium is critically important: excess calcium compared to magnesium can cause muscle spasms, including in the heart muscle, which can lead to a heart attack and even death.
– Can magnesium deficiency be determined through a blood test?
There are no readily available laboratory tests that can accurately determine the concentration of magnesium in tissues: only 1% of its total amount in the body is found in the blood, making the assessment of concentration in the body through blood sample analysis in laboratory conditions very inaccurate.
Specialized laboratories allow for a fairly accurate assessment of its concentration; however, they are generally less accessible. Therefore, it is important to know and be able to recognize the symptoms of deficiency of this mineral in the body.
Early signs of magnesium deficiency include:
- lack of appetite;
- headaches;
- nausea;
- fatigue;
- weakness.
Chronic magnesium deficiency leads to more serious consequences:
- numbness and tingling in the fingers and toes
- muscle cramps
- seizures
- psychological anomalies (unusual and strange behavior that is inappropriate to the circumstances)
- spasm of the coronary arteries (the vessels that supply the heart)
More detailed characteristic symptoms of magnesium deficiency are discussed in the material Symptoms of magnesium deficiency in the body.
It is difficult to obtain the necessary amount of magnesium solely from food
Theoretically, magnesium is found in large quantities in seaweed, green leafy vegetables, spinach, some legumes, nuts, seeds (pumpkin, sunflower, and sesame), avocados, and juicy vegetables.
However, most plants grown today have very low levels of magnesium and other beneficial minerals. The reason is herbicides, which are actively used to eliminate weeds: they contain substances that block the absorption of minerals by plants.
Vegetables and fruits grown today contain significantly lower amounts of vitamins and minerals, including magnesium: chemicals actively used in their cultivation hinder the absorption of trace elements from the soil by plants.
As a result, the products that end up on our table, even if they initially have the ability to accumulate certain minerals, are very poor in magnesium. This is the main reason why modern doctors recommend taking magnesium in the form of dietary supplements and other food additives.
In addition to special preparations, another good method is regular Epsom salt baths, either whole body or for the feet. Epsom salt is magnesium sulfate, which is well absorbed through the skin.
Magnesium oils (from magnesium chloride) can also be used for topical application.
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Magnesium in tablets. Effectiveness of pharmacy preparations. The best form of magnesium
Today, pharmacies offer magnesium in several forms for internal use, which differ in the concentration of the active ingredient and the degree of absorption:
- magnesium glycinate – is considered the best form of magnesium for those trying to correct its deficiency; it is a chelated (type of chemical compound) form that provides the highest levels of absorption and bioavailability;
- magnesium oxide is a non-chelated type of magnesium that is bound to an organic or fatty acid. It contains 60% magnesium and has stool-softening properties;
- magnesium chloride / magnesium lactate contains only 12% magnesium but has better absorption than other types, such as magnesium oxide: it has five times the concentration of magnesium, but it is absorbed significantly worse;
- magnesium sulfate / magnesium hydroxide is generally used as a laxative; it is very easy to overdose, so it is recommended to take it strictly according to the instructions;
- magnesium carbonate has antacid properties (neutralizes stomach acidity), contains 45% magnesium;
- magnesium taurate contains a combination of magnesium and taurine amino acid: together they have a calming effect on the body and mind;
- magnesium citrate – a combination of magnesium with citric acid; has laxative properties but is one of the highest quality forms of magnesium;
- magnesium threonate – a relatively new type, is considered promising, primarily due to its excellent ability to penetrate the mitochondrial membrane of cells
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Magnesium glycinate – is considered the best form of magnesium in terms of absorption
Omega-3 deficiency – the sixth largest killer in the USA…
According to scientists, the deficiency of omega-3 fatty acids is a significant factor in >90000 premature deaths per year (in the USA)! In scale, it is the sixth largest killer of Americans!
Research results indicate that insufficient omega-3 fatty acids increase the risk of death from all causes and accelerate cognitive decline. It has been found that people suffering from depression also lack omega-3.
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Partly, the problem is explained by the fact that most Americans eat too many inflammatory omega-6 fats and too few anti-inflammatory omega-3s.
Omega-3 and omega-6 compete “for the same spots” in the cellular structure, so the more of one, the less room there is for the other.
This type of diet lays the groundwork for cardiovascular diseases, cancer, depression, Alzheimer’s disease, rheumatoid arthritis, diabetes, and many other illnesses. Their spectrum is very broad.
The ideal ratio of omega-3 to omega-6 fats is 1:1, but in the diet of the average Western person, this ratio often reaches from 1:20 to 1:50!
A deficiency of omega-3 increases the risk of death from all causes. The main reason for this is the excessive amount of omega-6 fats in the diet.
Characteristic signs that your diet has more omega-6 than omega-3 include:
- dry, rough skin, “alligator skin,” or “chicken skin” on the backs of the arms;
- dandruff or dry hair;
- brittle and soft nails;
- cracks on the heels or fingertips;
- reduced immunity and frequent infections;
- dry eyes;
- slow wound healing;
- frequent urination and excessive thirst;
- fatigue;
- allergies;
- difficulties with prolonged concentration, hyperactivity, and irritability;
- learning difficulties.
Recommendations for Preventing Omega-3 Deficiency
Fatty fish, particularly sardines, are one of the best sources of omega-3: one serving contains more than 50 percent of the recommended daily allowance 2.
In addition, they also contain many other beneficial substances: from vitamins B12, B4, calcium, and selenium to high-quality protein, making them one of the best dietary sources of animal-derived omega-3.
If you decide to take omega-3 in the form of a supplement (capsules), remember that krill oil as a source of omega-3 surpasses fish oil.
Omega-3 in krill oil is bound to phospholipids, which improve the absorption process. It does not cause burping like fish oil and its derivatives, and a smaller amount is needed to meet the daily requirement.
Additionally, krill oil contains almost 50 times more powerful antioxidant astaxanthin compared to fish oil. This antioxidant also prevents omega-3 from oxidation (a typical problem for fish oil capsules), making krill oil-based supplements more stable for long-term storage.
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90% of people do not get enough vitamin B4
Choline (vitamin B4) is another vitamin worthy of attention, as according to research, 90% of American children and adults (including pregnant women) experience its deficiency 3.
Choline is a B vitamin, known for its role in brain development: its intake during pregnancy is essential for the proper formation of the brain in animals during fetal development, particularly for learning and memory functions.
Vitamin B4 provides brain protection throughout life, including the brain’s vulnerability to toxins in childhood and age-related memory decline 4.
In adults, vitamin B4 ensures the proper functioning of cell membranes, plays a role in nerve impulse transmission, prevents the accumulation of homocysteine in the blood (elevated levels are associated with heart disease), and reduces chronic inflammation.
Vitamin B4 is responsible for cognitive function. The risk of its deficiency is very high among vegetarians.
Animal products, such as poultry eggs and meat, are among the best sources of choline. This means that the risk of deficiency is high among vegans and vegetarians who do not consume animal products.
The table below lists the best sources of choline (vitamin B4) 5:
| Product | Serving Size | Amount of Vitamin B4 (mg) |
|---|---|---|
| Beef liver (fried) | 240 g | 355 |
| Wheat germ (dried) | 1 cup | 172 |
| Eggs | 1 large | 126 |
| Beef (cooked) | 240 g | 67 |
| Brussels sprouts | 1 cup | 63 |
| Broccoli | 1 cup | 62 |
| Salmon | 240 g | 56 |
| Milk (raw) | 240 ml | 38 |
| Peanut butter | 2 teaspoons | 20 |
Little Sun – High Risk of “Sunshine” Vitamin D Deficiency
Vitamin D deficiency is common among adults of all ages, especially those who intentionally protect themselves from the sun or spend limited time outdoors, preventing the natural mechanism of its synthesis in the skin from functioning under sunlight.
About 50% of the population is at risk of vitamin D deficiency. The elderly and people with dark skin are particularly at risk.
According to scientists’ estimates, more than 95 percent of elderly citizens in the U.S. may have a vitamin D deficiency. The reason is not only that they tend to spend a lot of time indoors but also because the body’s ability to synthesize vitamin D from sunlight decreases by more than 70% compared to younger individuals 6.
Factors that increase the risk of vitamin D deficiency include:
- age over 50;
- dark skin color;
- obesity;
- unhealthy bones;
- depression;
- head sweating;
- intestinal problems.
Interestingly, scientists regularly adjust the optimal recommended dosage of vitamin D for humans.
Currently, based on assessments of healthy populations receiving adequate natural sunlight exposure, the optimal concentration of vitamin D in the blood for health, according to scientists, is in the range of 50-70 ng/ml.
The best way to combat vitamin D deficiency and prevent its development is to regularly take sunbaths.
For dietary recommendations, see above.
Recommendations for the Prevention and Treatment of Vitamin and Mineral Deficiencies
The best recommendation to prevent vitamin and mineral deficiency is to build your diet using a variety of whole, natural foods, consuming them in sufficient quantities according to your level of physical activity.
Minimize refined food products.
The foundation of a healthy diet should consist of:
- fresh vegetables and fruits;
- nuts and seeds;
- healthy fats (olive, flaxseed, coconut oils);
- meat from animals and poultry raised in natural free-range conditions;
- dairy products, organic (farm) eggs;
- beans.
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To obtain all the necessary trace elements, it is important to eat a variety of foods.
Should synthetic vitamins or multivitamin complexes be taken? If you have a balanced diet – no.
No artificial vitamins will ever replace a poor, inadequate diet. Read more about this in our article on Which vitamins are better to take: synthetic or natural from food.
These are general recommendations.
There are also groups of products that are extremely rich in trace elements. Be sure to include them in your diet:
Sprouted grains
Sprouted grains contain 100 times more enzymes than raw fruits and vegetables. This means that their consumption significantly enhances the body’s ability to extract beneficial substances (vitamins and minerals, amino acids, and essential fats) from the food we eat.
Juices
In liquid form, you can not only consume more nutrients found in vegetables and fruits. It is ideal for maximum absorption of vitamins and minerals.
By “juices,” we mean only freshly squeezed juices, not those sold in packages in stores.
Dairy products
Dairy products support the health of the gut microflora, which is crucial in the processes of absorbing vitamins and minerals, as well as synthesizing some of them (B vitamins and K2).
Homemade bone broth
Bone broths are an excellent source of calcium, magnesium, and other minerals.
