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Signs Your Body Is Deficient in Vitamins & What To Do

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Signs Your Body Is Deficient in Vitamins & What To Do

Your body needs vitamins and minerals to work properly. When you don’t get enough of these important nutrients, your body sends signals asking for help. As a nutritionist with over 15 years of experience helping people fix their vitamin levels, I’ve seen firsthand how common these problems are and how much better people feel when they fix them.

In this article, I’ll share the most common signs of vitamin deficiencies, which foods can help, and when you might need supplements. You’ll learn what I tell my patients about spotting problems early and solving them in simple, practical ways.

Let’s look at how your body tells you it needs more vitamins and what you can do to help.

Why Vitamin Deficiencies Happen

Before we talk about the signs, let’s understand why vitamin deficiencies happen in the first place.

The main reasons include:

In my practice, most people with vitamin deficiencies simply aren’t eating enough different kinds of whole foods. One of my patients, asifa, thought she was eating healthy with her daily salads, but she always used the same few vegetables. Once she added more variety, many of her deficiency symptoms went away.

Common Signs of Vitamin Deficiencies

Let’s look at the most common warning signs your body might show when it needs more vitamins. Remember, many of these signs can also happen for other reasons, so it’s always good to talk to a doctor if you’re worried.

1. Feeling Very Tired All the Time

If you’re always tired, even when you get enough sleep, your body might need more:

I remember working with Tom, a college student who could barely stay awake during classes despite sleeping 8 hours every night. His blood tests showed very low vitamin B12 and iron. After improving his diet and taking supplements for a short time, his energy returned completely.

What it might feel like:

2. Hair Loss or Brittle Hair

Your hair needs vitamins to stay strong and healthy. Hair problems might signal low levels of:

I once worked with an actress who was losing alarming amounts of hair before shooting a movie. We discovered she had very low iron and biotin levels from her restricted diet. After three months of correcting these deficiencies, her hair stopped falling out and started growing thicker again.

What it might look like:

3. Cracked Corners of Your Mouth

Those painful cracks at the corners of your mouth (doctors call them “angular cheilitis”) often signal that you need more:

In my clinic, I see this problem often in college students during exam periods when they’re eating poorly and under stress. Adding B-vitamin-rich foods usually helps clear it up within a week or two.

What it might feel like:

4. Bumpy Skin on Arms and Legs

Those small, rough bumps on the backs of arms and thighs (called “keratosis pilaris”) often mean you need more:

This is an interesting one from my practice. Many parents bring their children worried about these bumps. When we add more vitamin A-rich foods and healthy fats to their diets, the bumps often improve within a few months.

What it might look like:

5. Bleeding Gums

If your gums bleed easily when brushing your teeth, you might need more:

I had a patient who was a chef and ate a varied diet but still had bleeding gums. We discovered he was overcooking all his vegetables, destroying most of the vitamin C. When he started including some raw vegetables and properly cooked ones, his gum problems improved dramatically.

What it might look like:

6. Slow-Healing Wounds

If cuts and scrapes take a long time to heal, your body might need more:

Working with elderly patients has shown me how common this problem is. One gentleman had a small cut that wouldn’t heal for weeks. Adding zinc-rich foods and more protein to his meals helped his wound heal completely within 10 days.

What it might look like:

7. Bone and Joint Pain

Ongoing pain in your bones and joints might mean you need more:

I see this often in people who avoid the sun and dairy products. One of my patients, a computer programmer who worked nights and slept days, had severe knee pain despite being young and healthy. His vitamin D level was one of the lowest I’ve ever seen. With vitamin D supplements and lifestyle changes, his pain disappeared completely.

What it might feel like:

8. Night Blindness

If you have trouble seeing in dim light or at night, you might need more:

This isn’t common in developed countries, but it does happen. I once worked with a patient who had moved to the US from a region with widespread vitamin A deficiency. Her night vision was so poor she couldn’t drive after sunset. After three months of proper nutrition focusing on vitamin A, she could see well enough to drive at night safely.

What it might feel like:

9. Numbness or Tingling in Hands and Feet

This sensation (called “peripheral neuropathy”) is often linked to low levels of:

Many of my vegetarian and vegan patients experience this problem due to B12 deficiency. One vegan athlete came to me with such severe tingling in his feet that it disrupted his training. After adding B12 supplements, his symptoms improved within weeks.

What it might feel like:

10. Getting Sick Often

If you catch every cold and flu going around, you might need more:

I work with many teachers who come to me because they catch everything their students bring to school. When we improve their vitamin D and zinc levels, many report getting sick much less often.

What it might look like:

11. Depression and Mood Problems

Feeling low or having mood swings can be connected to low levels of:

This connection is powerful. I’ve worked with many patients dealing with depression who saw significant improvements when we corrected their vitamin D and B vitamin levels. One memorable case was a woman who’d tried several antidepressants with little effect. Adding vitamin D and B complex supplements alongside her medication created a breakthrough in her mood within weeks.

What it might feel like:

12. Dry, Scaly Skin

If your skin is consistently dry and flaky despite moisturizing, you might need more:

This is extremely common in my practice, especially during winter months. Adding foods rich in these nutrients often improves skin texture within 3-4 weeks.

What it might look like:

Vitamin-by-Vitamin Guide to Deficiency Signs

Now, let’s look at each important vitamin and the signs your body might show when you don’t have enough.

Vitamin A

Common deficiency signs:

Best food sources:

Expert tip: Your body absorbs vitamin A better when you eat it with healthy fats. Try cooking carrots in a little olive oil or adding avocado to your spinach salad.

B Vitamins

B vitamins work as a family, so their deficiency signs often overlap. Here are the most important ones:

Vitamin B12

Common deficiency signs:

Best food sources:

Expert tip: B12 is only naturally found in animal products. If you’re vegetarian or vegan, you should take a B12 supplement or eat B12-fortified foods regularly.

Folate (B9)

Common deficiency signs:

Best food sources:

Expert tip: Folate is sensitive to heat, so try to include some raw folate-rich foods in your diet.

Other B Vitamins

Common deficiency signs:

Best food sources for B vitamins generally:

Expert tip: Many B vitamins work together, so eating a variety of B-vitamin foods works better than focusing on just one.

Vitamin C

Common deficiency signs:

Best food sources:

Expert tip: Vitamin C is destroyed by heat and light. Try to eat some raw fruits and vegetables daily, and cut them just before eating for maximum vitamin C.

Vitamin D

Common deficiency signs:

Best food sources:

Expert tip: Your body makes vitamin D when your skin is exposed to sunlight. In my practice, I recommend 10-15 minutes of sun exposure on arms and legs a few times per week during the summer months. In winter or for those who can’t get sun exposure, supplements are often necessary.

Vitamin E

Common deficiency signs:

Best food sources:

Expert tip: Vitamin E is better absorbed when eaten with some fat, so pairing vitamin E foods with a healthy fat source improves absorption.

Vitamin K

Common deficiency signs:

Best food sources:

Expert tip: Unlike many vitamins, vitamin K is not easily destroyed by heat, so cooked greens are still excellent sources.

Mineral Deficiency Signs

Minerals work alongside vitamins to keep your body healthy. Here are key minerals and signs you might need more of them:

Iron

Common deficiency signs:

Best food sources:

Expert tip: Vitamin C helps your body absorb iron from plant sources. Try eating iron-rich plants with vitamin C foods, like spinach with bell peppers or beans with tomatoes.

Calcium

Common deficiency signs:

Best food sources:

Expert tip: Your body needs vitamin D to properly use calcium, so make sure you’re getting enough of both nutrients.

Magnesium

Common deficiency signs:

Best food sources:

Expert tip: Magnesium is lost during food processing, so choosing whole, unprocessed foods is important for getting enough magnesium.

Zinc

Common deficiency signs:

Best food sources:

Expert tip: Zinc from animal sources is more easily absorbed than zinc from plant sources. If you’re vegetarian or vegan, you might need more zinc.

Selenium

Common deficiency signs:

Best food sources:

Expert tip: Selenium content in food varies based on the selenium content of the soil where plants were grown or animals were raised.

Potassium

Common deficiency signs:

Best food sources:

Expert tip: Most fruits and vegetables contain potassium, so eating a variety of produce is the best way to get enough.

Special Groups at Risk for Vitamin Deficiencies

Some people are more likely to develop vitamin deficiencies than others. If you’re in one of these groups, pay extra attention to your nutrition:

Older Adults

As we age, our bodies often absorb fewer nutrients from food. Plus, many older adults:

Most common deficiencies: Vitamin B12, vitamin D, calcium, and protein

Expert tip for seniors: Consider a good quality multivitamin designed for older adults, and pay special attention to getting enough protein at each meal.

Pregnant Women

Pregnancy increases your need for almost all nutrients. Your baby takes what it needs from your body, which can leave you deficient if you don’t get enough.

Most common deficiencies: Folate, iron, vitamin D, calcium, omega-3 fatty acids

Expert tip for pregnant women: Prenatal vitamins are important, but so is eating nutrient-dense foods. Focus on quality protein, plenty of colorful vegetables and fruits, healthy fats, and whole grains.

Vegetarians and Vegans

Plant-based diets can be very healthy, but without careful planning, they can lead to certain deficiencies.

Most common deficiencies: Vitamin B12, iron, zinc, calcium, vitamin D, omega-3 fatty acids

Expert tip for plant-based eaters: B12 supplements are essential for vegans. Also, include plenty of legumes, nuts, seeds, and fortified foods in your diet.

People with Digestive Disorders

Conditions like celiac disease, Crohn’s disease, ulcerative colitis, and IBS can reduce nutrient absorption.

Most common deficiencies: B vitamins, iron, calcium, vitamin D, zinc, magnesium

Expert tip for digestive issues: Work with a healthcare provider to determine which supplements you need based on your specific condition and symptoms.

Heavy Alcohol Drinkers

Alcohol interferes with nutrient absorption and increases nutrient loss through urine.

Most common deficiencies: B vitamins (especially thiamin), folate, zinc, vitamin A, calcium

Expert tip: If you drink regularly, eat extra nutrient-dense foods and consider a B-complex supplement.

How to Test for Vitamin Deficiencies

If you suspect you have a vitamin deficiency, here’s how to find out for sure:

See Your Doctor

Your primary care doctor can:

For accurate results, most vitamin tests should be done when you’re fasting (haven’t eaten for 8-12 hours).

Common Tests for Vitamin Levels

My clinical experience: I always recommend testing before starting supplements for suspected deficiencies. I’ve seen patients who thought they needed iron but actually had vitamin D deficiency with similar symptoms. Testing prevents wrong treatments.

At-Home Testing Options

Several companies now offer at-home vitamin testing through finger-prick blood samples or other methods. These can be convenient but have limitations:

Pros:

Cons:

Expert opinion: In my practice, traditional lab work ordered by a doctor is still the most reliable way to test for vitamin deficiencies. However, at-home tests can be a good starting point if you can’t see a doctor right away.

How to Fix Vitamin Deficiencies

Once you know which vitamins you’re low in, here’s how to boost your levels:

Food First Approach

For most vitamin deficiencies, changing your diet is the best long-term solution:

  1. Identify foods rich in your deficient vitamins
  2. Add these foods to your daily meals
  3. Prepare foods to maximize nutrition (like eating vitamin C foods raw)
  4. Pair foods for better absorption (like iron foods with vitamin C)

Real patient example: My patient Michael had low zinc levels causing slow wound healing. Rather than immediately taking supplements, we added oysters to his diet twice weekly, plus daily pumpkin seeds and beef. Within two months, his zinc levels normalized and stayed that way without supplements.

When to Consider Supplements

Sometimes diet changes aren’t enough, especially for:

Tips for choosing quality supplements:

Expert tip: Don’t assume more is better with supplements. For fat-soluble vitamins (A, D, E, K), taking too much can be harmful. Water-soluble vitamins (B, C) are safer in higher doses but can still cause problems.

Lifestyle Changes That Help

Beyond diet and supplements, other changes can improve your vitamin levels:

Personal anecdote: I struggled with low vitamin D despite supplements until I made a point to walk outside during lunch breaks. That simple habit improved my levels more than the supplements alone.

How Long It Takes to Fix Deficiencies

Patients always want to know how quickly they’ll feel better. Here’s what I tell them:

Timeline for Improvement

Vitamin/MineralMild DeficiencySevere DeficiencyFirst Signs of Improvement
Iron1–2 months3–6 monthsMore energy in 2–3 weeks
Vitamin D2–3 months6+ monthsMood improvement in 4–6 weeks
Vitamin B121–3 months6–12 monthsEnergy boost in 1–2 weeks
Zinc2–4 weeks2–3 monthsImproved immunity in 1–2 weeks
Magnesium1–2 weeks1–2 monthsBetter sleep in days to weeks

From my practice, I’ve noticed that certain symptoms improve faster than others. For example, with vitamin D supplementation, mood often improves before bone pain does. With iron, heart palpitations may get better before fatigue fully resolves.

Follow-Up Testing

To know if your treatment is working:

Preventing Vitamin Deficiencies

The best approach is preventing deficiencies before they start:

Dietary Strategies

Expert tip: I recommend my patients aim for at least 30 different whole foods each week. This simple goal naturally increases vitamin variety.

Supplement Strategies

For some people, a basic supplement regimen may prevent deficiencies:

My approach: I prefer targeted supplementation based on testing rather than taking many supplements “just in case.” However, vitamin D is one I often recommend preventively, especially in northern climates.

Special Considerations for Different Ages

Children

Young Adults

Middle Age

Seniors

Common Questions About Vitamin Deficiencies

Here are the questions I hear most often in my practice:

“Can I just take a multivitamin and be covered?”

A multivitamin can help fill small nutritional gaps, but:

For mild protection against deficiencies, a good quality multivitamin is helpful. For treating actual deficiencies, targeted supplements are usually needed.

“Are natural vitamins better than synthetic ones?”

This depends on the specific vitamin:

Focus more on the form of the vitamin and whether it’s well-absorbed rather than whether it’s labeled “natural.”

“Can I take too many vitamins?”

Yes, absolutely. This is especially true for:

Symptoms of vitamin toxicity can include:

Always follow recommended dosages and consult a healthcare provider before taking high doses.

“Why do I still have symptoms if my blood tests are normal?”

This happens for several reasons:

Working with a healthcare provider who looks at your whole health picture, not just lab values, is important in these cases.

“Do vitamin needs change with the seasons?”

Yes, they often do:

I recommend seasonal adjustments to both diet and supplements for many patients.

Advanced Topic: Nutrient Interactions

This is something many articles don’t cover, but as an expert, I know how important it is. Vitamins and minerals work together, and taking or eating too much of one can affect others.

Important interactions to know:

Helpful Pairs (Take Together)

Competing Pairs (Space These Apart)

One patient, Michael, was taking iron supplements for anemia but wasn’t improving. We discovered he was taking them with his calcium supplement. Simply spacing these 2-3 hours apart led to much better results.

Final Thoughts

Paying attention to vitamin levels is one of the simplest yet most powerful things you can do for your health. Many common health complaints—from fatigue to mood problems to skin issues—can be improved by addressing underlying vitamin deficiencies.

My best advice is to:

  1. Eat a varied diet with plenty of whole foods
  2. Know your risk factors for specific deficiencies
  3. Get tested if you have persistent symptoms
  4. Work with healthcare providers to address deficiencies properly

Remember that good nutrition is personalized. What works for someone else might not be right for your unique body and lifestyle. Listen to your body’s signals, get proper testing, and make changes that you can maintain long-term.

With the right approach, you can ensure your body has all the vitamins and minerals it needs to help you feel your best every day.

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