7 Signs of Vitamin Deficiency

Finding the right balance of vitamins and nutrients in our diets can be tricky, and we might not always see the immediate signs when our bodies are lacking. Deficiencies can show themselves in different ways, and symptoms can sometimes be vague or easy to brush off or ignore.

It’s important to pay attention when we notice any changes to how we feel or function, although some signs are bigger red flags than others. Don’t ignore these seven signs of possible vitamin deficiencies.

1. You're Fatigued All the Time

It’s easy to blow off fatigue as just another sign of burnout, but it can also be a sign that we’re not getting enough of one or more vitamins. For example, vitamin B12 deficiencies can cause poor iron absorption, especially in people with digestion or absorption issues. Adults over 75 are at particular risk of B12-related anemia, but vegans and people on proton pump inhibitors may also develop deficiencies.

Regardless of the cause, anemia results in profound fatigue that will only resolve with adequate vitamin and mineral levels. Sufferers may need to ask a doctor to test their B12 and iron levels to see if this could be the problem.

2. Your Mental Health Is Suffering

Inadequate B12 levels can also have effects on the brain. People suddenly struggling with depression, irritability or paranoia could be seeing the effects of a deficiency. Low vitamin D is another possibility when depression is an issue, especially when inflammatory symptoms are present. 

Mental and physical health can often go hand in hand, so a basic blood workup that includes vitamin levels is always a good idea when mental health starts suffering.

3. Your Fingernails and Hair Are Changing

Brittle fingernails and hair may be signs of biotin (vitamin B7) deficiency, warns Healthline. Smokers, heavy drinkers and pregnant women are at the highest risk, although people with absorption issues may also develop this issue. Low niacin (vitamin B3) can contribute to hair loss, and low B2, B3 or B6 may even leave sufferers open to dandruff.

4. You Get Frequent Infections

Vitamin D is vital for proper immune function, so deficient people may find they get more frequent infections.

Poor immune function can also cause the body to turn on itself, resulting in inflammatory issues like rheumatoid arthritis, diabetes and asthma. People who don’t get regular sun exposure could be at the highest risk, but even people in sunnier climates sometimes have lower levels than they realize. Given that many experts believe this deficiency is rampant, perhaps we should all be aware of our current vitamin d levels.

5. You Have Unexplained Pulmonary Disease

Adequate vitamin A intake is necessary for proper lung development and maintenance. Harmful changes can occur in adults who aren’t getting enough, and bronchitis and other pulmonary infections can be more common in people suffering from deficiencies.

Supplements or changes in diet may improve symptoms in some types of asthma. Evidence suggests adequate vitamin A levels might also slow the progression of COPD and chronic bronchitis.

6. Your Night Vision Has Gone Downhill

Vitamin A is also crucial for our eye health. We need it to keep our retinas, the area in the backs of the eyes that picks up light and sends visual images to the brain, healthy. Poor vitamin A intake can also affect the quality of our night vision, so a sudden decline in an ability to see in dim light could be the first sign of bigger issues to come.

7. You’re Experiencing Mouth Ulcers or Gum Bleeding

Changes in oral health can often reflect deficiencies in the diet. Low levels of vitamin B1, B2, or B6 may manifest as mouth ulcers or cracks in the corners of the lips. Not enough vitamin C can cause a decline in gum health, starting with bleeding and progressing to tooth loss. Anyone who experiences sudden changes to their gum health should see their doctor or dentist for direction; left unaddressed, low vitamin levels can hinder the immune system and slow healing.

An estimated 31% of us could be deficient in at least one vital nutrient, with effects that can take shape in many ways. Most of us can get what we need from diet alone, but some people may need to take supplements to keep their vitamin levels healthy. A doctor is the best person to determine which supplements, if any, are appropriate. They can run blood tests to rule out deficiencies and offer personalized advice on food or supplement choices to improve test numbers. So maybe it's time for a check-in with your doctor?

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