Vitamin deficiency can cause a range of symptoms, from fatigue and dry skin to depression and poor wound healing. Knowing the signs of vitamin deficiency is essential for adjusting your diet and avoiding further health issues. Nutrient deficiencies can lead to illness, so it's important to understand which vitamins are essential for your health and how to get them. Calcium is essential for keeping bones strong and controlling muscle and nerve function, according to the National Institutes of Health (NIH).
Adults need 1,000 milligrams (mg) of calcium per day, although women over 50 and men over 70 need 1200 mg, according to the Mayo Clinic. Dairy products such as milk and yogurt are good sources of calcium, but if you don't like dairy, you can find this nutrient in calcium-fortified orange juice or breakfast cereals (check the food's nutrition label to see if calcium has been added) and in dark leafy vegetables such as kale and broccoli. Vitamin D helps strengthen bones and muscles, so when you don't have enough, you can feel weak and lack energy. Symptoms of vitamin D deficiency can include vague fatigue, bone pain, mood swings, and the onset of muscle aches or weakness.
Vitamin D is found in fatty fish such as salmon, tuna, and mackerel; egg yolks; beef liver; fortified milk; fortified orange juice; and fortified cereals. Potassium is important for maintaining fluid balance in the body and controlling nerve signals. Symptoms of a deficiency include muscle weakness, contractions or cramps; constipation; tingling and numbness; and abnormal heart rate or palpitations. Natural sources of potassium include bananas, milk, acorn squash, lentils and red beans, and other legumes.
Adult men need 3,400 mg per day and women need 2,600 mg, according to the NIH. Iron helps transport oxygen throughout the body. To increase iron levels, Patton recommends eating iron-fortified cereals, beef, oysters, beans (especially lima, white beans, and red beans), lentils, and spinach. Adult men and women over 50 need 8 mg per day, and adult women under 50 need 18 mg a day. Vitamin B12 helps the production of red blood cells and DNA, as well as improving neurotransmitter function. Vegetarians and vegans may be at special risk of suffering from vitamin B12 deficiency because plants don't produce the nutrient.
Symptoms of severe B12 deficiency include numbness in the legs, hands, or feet; problems walking and maintaining balance; anemia; fatigue; weakness; a swollen tongue; memory loss; difficulty thinking; Magnesium helps maintain bone health and helps energy production. Adults need between 310 and 420 mg depending on gender and age. Berberine has been used in traditional medicine for centuries as a natural aid for people with type 2 diabetes. Coenzyme Q10 (CoQ) is a natural antioxidant in the body that helps convert the food you eat into energy. Folate or folic acid is a B vitamin that is particularly important for women of child-bearing age. Some research suggests that vitamin D deficiency is related to fatigue and that taking vitamin D supplements may improve this symptom. If you experience symptoms of vitamin deficiency such as fatigue or dry skin, try adding foods rich in vitamins to your diet to see if your symptoms improve.
If a medical condition is causing your vitamin deficiency, that condition also needs to be treated. A diet that provides an insufficient intake of vitamins can cause several symptoms. In some cases these symptoms can be severe such as nausea, headaches, skin irritation or even coma or death in extreme cases. It's important to pay attention to getting an adequate amount of vitamins from your diet. In conclusion, recognizing the signs of vitamin deficiency is key to adjusting your diet accordingly and preventing further health issues. Eating foods rich in vitamins can help prevent deficiencies from worsening.