Our bodies need vitamins and minerals to stay healthy. But what happens when you’re not getting enough? Here’s how to recognize the signs and take action.
SEVERE HAIR LOSS
Everyone loses around 100 strands of hair daily. But finding clumps on your pillow or shower drain isn’t normal.
Possible Causes
- Iron Deficiency: Low iron levels can weaken hair and sap energy.
- Thyroid Problems: Thyroid imbalances may cause hair loss, weight changes, and fatigue.
Other Symptoms
- Always feeling cold
- Frequent headaches
- Dizziness
How to Address It
- Iron Supplements: Take 8 mg daily for men and 18 mg for women.
- Iron-Rich Foods: Include spinach, beans, and fortified cereals in your meals.
- Consult your doctor for blood tests to confirm and treat deficiencies.
BURNING SENSATION IN FEET OR TONGUE
A burning sensation might indicate a Vitamin B12 deficiency.
Associated Symptoms
- Poor balance
- Dry skin
- Constipation
- Memory or behavioral changes
Why It Matters
Vitamin B12 helps form hemoglobin, which delivers oxygen to your body. Deficiency can harm nerves and even affect brain function.
Vegans at Higher Risk
Plant-based diets lack natural B12 sources like meat and dairy. Supplement with fortified products like almond milk or nutritional yeast.
How to Raise B12 Levels
- Take 2.4 mg of B12 daily via supplements.
- In severe cases, injections may be needed for better absorption.
WOUNDS THAT HEAL SLOWLY
Slow-healing wounds or swollen gums could signal Vitamin C deficiency.
Other Symptoms
- Easy bruising
- Gum bleeding despite good oral hygiene
The Role of Vitamin C
Vitamin C is like cement for your cells, helping wounds heal and reducing inflammation.
Fixing Vitamin C Deficiency
- Quit smoking, which blocks vitamin C absorption.
- Eat more kiwi, red bell peppers, and oranges.
- Adults need 60 mg of vitamin C daily.
BONE PAIN
Persistent bone pain might mean you’re low on Vitamin D.
Why It Happens
Vitamin D is crucial for bone health and preventing osteoporosis.
Sources of Vitamin D
- Fatty fish like salmon and sardines
- Fortified foods like milk, orange juice, and cereals
- Sunshine: Spend 10 minutes outdoors daily without sunscreen.
Daily Requirements
Adults need 600 IU daily (800 IU for those over 71).
IRREGULAR HEARTBEAT
An irregular heartbeat could result from a calcium deficiency.
Additional Signs
- Facial twitches
- Muscle cramps
- Increased risk of fractures
Why Calcium Is Vital
Calcium supports muscle function and strengthens bones. Without it, you risk osteoporosis and cardiovascular issues.
How to Get More Calcium
- Adults need 1,000 mg of calcium daily.
- Include dairy products, broccoli, bok choy, and canned salmon in your diet.
- Swap sugary drinks for milk or yogurt smoothies.
DETERIORATING NIGHT VISION
Struggling to see at night? You might lack Vitamin A.
The Problem
Low vitamin A causes dryness in the cornea, leading to blurry vision or even blindness.
Fixing Vitamin A Deficiency
- Eat vitamin A-rich foods like milk, eggs, sweet potatoes, and mangos.
- Women need 700 mcg, and men need 900 mcg daily.
- Regular eye check-ups can detect issues early.
IMPORTANCE OF REGULAR CHECK-UPS
Many vitamin deficiencies can be identified through blood tests. Yet, routine annual blood work may not include tests for all deficiencies.
Talk to Your Doctor
- Share your symptoms for targeted testing.
- Early diagnosis can prevent long-term damage.