Optimal vitamins and minerals are required by the body to properly eliminate toxins, facilitate the needs of your digestive system, cardiovascular system, metabolism and promote total body strength. Signs of deficiency can be both external and internal. It can be caused by the over consumption of one vitamin or mineral which can leave your body out of balance and deficient in something else or when the body doesn’t absorb or get the necessary amount of a nutrient from food.
Vitamin and mineral deficiencies that go untreated over long periods of time can lead to life altering health complications. Different areas of your body can present with signs signaling to you that something is wrong. Being aware of these signs of nutritional deficiency and being in tune with your body’s needs is critical to whole body wellness.
Here are some common nutritional deficiencies and how to avoid them.
- Vitamin B1
- Deficiency Potential: Very Common
What it does: Carbohydrate conversion, breaks down fats and protein, digestion, nervous system, skin, hair eyes, mouth, liver, immune system.
Where it’s found: Pork, organ meats, whole grain and enriched cereals, brown rice, wheat germ, bran, Brewer’s yeast, blackstrap molasses.
Deficiency Symptoms and problems: Heart, age-related cognitive decline, Alzheimer’s, fatigue. - Vitamin B2
- Deficiency Potential: Very Common
What it does: Metabolism, carbohydrate conversion, breaks down fats & protein, digestion, nervous system, skin, hair, eyes, mouth, liver.
Where it’s found: Brewer’s yeast, almonds, organ meats, whole grains, wheat germ, mushrooms, soy, dairy, eggs, green vegetables.
Deficiency Symptoms and problems: Anemia, decreased free radical protection, cataracts, poor thyroid function, B6 deficiency, fatigue, elevated homocysteine. - Vitamin B3
- Deficiency Potential: Less Common
What it does: Energy, digestion, nervous system, skin, hair, eyes, liver, eliminates toxins, sex/stress hormones, improves circulation.
Where it’s found: Beets, Brewer’s yeeast, meat, poultry, organ meats, fish, seeds, nuts.
Deficiency Symptoms and problems: Cracking scaling skin, digestive problems, confusion, anxiety, fatigue. - Vitamin B6
- Deficiency Potential: Common
What it does: Enzyme, protein metabolism, RBC production, reduces homocysteine, nerve & muscle cells, NDA/RNA, B12 absorption, immune function.
Where it’s found: Poultry, tuna, alsmon, shrimp, beef liver, lentils, soybeans, seeds, nuts, avocados, bananas, carrots, brown rice, bran, wheat germ, whole grain flour.
Deficiency Symptoms and problems: Depression, sleep and skin problems, confusion, anxiety, fatigue. - Vitamin B12
- Deficiency Potential: Very Common
What it does: Healthy nerve cells, DNA/RNA, red blood cell production, iron function.
Where it’s found: Fish, meat, poultry, eggs, milk, milk products.
Deficiency Symptoms and problems: Anemia, fatigue, constipation, loss of appetite/weight, numbness and tingling in the hands and feet, depression, dementia, poor memory, oral soreness. - Biotin
- Deficiency Potential: Less Common
What it does: Carbs, fat, amino acid metabolism (the building blocks of protein).
Where it’s found: Salmon, meats, vegetables, grains, legumes, lentils, egg yolks, milk, sweet potatoes, seeds, nuts, wheat germ.
Deficiency Symptoms and problems: Depression, nervous system, premature graying, hair, skin. - Folate
- Deficiency Potential: Very Common
What it does: Mental health, infant DNA/RNA, adolescence & pregnancy, with B12 to regulate RBC production, iron function, reduce homocysteine.
Where it’s found: Supplementation, fortified grans, tomato juice, green vegetables, black eyed peas, lentils, beans.
Deficiency Symptoms and problems: Anemia, immune function, fatigue, insomnia, hair loss, high homocysteine, cardiovascular disease. - Pantothenate
- Deficiency Potential: Less Common
What it does: RBC production, sex and stress-related hormones, immune function, healthy digestion, helps use other vitamins.
Where it’s found: Meat, vegetables, whole grains, legumes, lentils, egg yolks, milk, sweet potates, seeds, nuts, wheat germ, salmon.
Deficiency Symptoms and problems: Stress tolerance, wound healing, skin problems, fatigue. - Vitamin A
- Deficiency Potential: Less Common
What it does: Eyes, immune function, skin, essential cell growth and development.
Where it’s found: Milk, eggs, liver, fortified cereals, orange or green vegetables, fruits.
Deficiency Symptoms and problems: Night blindness, immune function, zinc deficiency, fat malabsorption. - Vitamin A
- Deficiency Potential: Less Common
What it does: Eyes, immune function, skin, essential cell growth and development.
Where it’s found: Milk, eggs, liver, fortified cereals, orange or green vegetables, fruits.
Deficiency Symptoms and problems: Night blindness, immune function, zinc deficiency, fat malabsorption. - Vitamin C
- Deficiency Potential: Common
What it does: Enzyme activation, second messenger roles (transmitting hormonal information), blood clotting, cell and cell organelle membrane function, nerve impulse transmission and muscular contraction, tone and irritability.
Where it’s found: Supplementation, broccoli, brussel sprouts, cantaloupe, cauliflower, citrus, guava, kiwi, papaya, parsley, peas, potatoes, pepppers, parsley, rose hips, strawberries and tomatoes.
Deficiency Symptoms and problems: Muscular and nervous irritability, muscle spasms, muscle cramps and tetany, tooth decay, periodontal disease, depression, possibly hypertension. - Vitamin D
- Deficiency Potential: Very Common
What it does: Calcium and phosphorus levels, calcium absorption, bone mineralization.
Where it’s found: Sunlight, milk, egg yolks, liver, fish.
Deficiency Symptoms and problems: Osteoporosis, calcium absorption, thyroid. - Vitamin K
- Deficiency Potential: Less Common
What it does: Aids in the formation of clotting factors and bone proteins and the formation of glucose into glycogen for storage in the liver.
Where it’s found: Kale, green tea, turnip greens, spinach, broccoli, lettuce, cabbage, beef liver, asparagus, watercress, cheese, oats, peas, whole wheat.
Deficiency Symptoms and problems: Excessive bleeding, a history of bruising, appearance of ruptured capillaries or menorrhagia (heavy periods).