Vitamin Deficiencies: 7 Crucial Signs You’re Running Low

It is a common belief that when you eat a lot, it is not possible to be under-nourished.  But it is so far from the truth.  If your eating habits don’t follow healthy well-balanced diet, this is what may happen:

What are the basic constituents of a healthy well-balanced diet?

 The six basic components of a healthy well-balanced diet are:

  • Water
  • Protein
  • Vitamins
  • Minerals
  • Carbohydrates
  • Fat


Our bodies consist of more than 70 % water.  Almost every reaction that happens in our body depends on water. In addition, water is a transport medium that moves oxygen, antibodies, and hormones through the system.


Protein is crucial for many body functions. Muscles, enzymes, hormones and antibodies are made of protein. In addition, proteins maintain body tissues and make them grow.


Minerals are subdivided in two groups, major minerals and trace minerals. Depending on the type of mineral, the amounts of it needed for proper functioning of the body are different. The major minerals are magnesium, potassium, phosphorus, chloride, sulfur, calcium, and sodium, while trace minerals are selenium, iron, zinc, iodine, copper, manganese, fluoride, and chromium.


The body gets the greatest part of energy needed from carbohydrates.  Nutritional specialists recommend about 50 – 60 % of your calorie intake to come from this source.


There is a common belief that fat is very bad! Yet, the fact is that fat is really important part of healthy well-balanced diet,  because it protects organs from damage and helps maintaining temperature.  Nutritional specialists recommend 20 – 35 % of your daily calorie intake to come from this source.

7 Signs of Nutritional Deficiency 

  1. Nutrient deficiency – Nails

When you are iron deficient your nails are thin, or raised ridges appear, and / or nails are curved inwards. White spots on the nails may be a sign of zinc deficiency, but usually these white spots are just a sign of an injury or a trauma.

  1. Nutrient deficiency – Leg cramps

Many people have experienced leg cramps, predominantly at night time.   This happens because your body is suffering from potassium deficiency.  Usually it happens after being physically active, when your body through perspiration loses fluids and electrolytes.  In such cases water cannot supply the body with all lost electrolytes, and will not help with leg cramps if there is no potassium intake.

  1. Nutrient deficiency– Numb Hands and Feet

Numbness in hands or feet is usually considered to be symptom of diabetes.  It may be the case, but it is usually sign of vitamins B deficiency, especially deficiency of B12, and folic acid.  To fight this, consume plenty of lean protein foods and dark leafy greens.

  1. Nutrient deficiency – Skin inflammation

Vitamin A deficiency usually is visible via appearance of small bumps (acne-like) that appear on the face, arms and thighs.  Vitamin A aids the pores to shed dead skin which are cause of clogging and growth of acne.  To fight this, consume more colorful vegetables like sweet potatoes and carrots.

  1. Nutrient deficiency – Anxiety and / or depression

Anxiety and / or depression might be a result of nutrient deficiency, particularly deficiency in vitamins B12, B6, D and C, and minerals like iron, calcium, chromium and selenium.

  1. Nutrient deficiency – Lack of energy and fatigue

Fatigue, a common issue nowadays that affects a lot of people, is result of either malnutrition or stress.  Iron deficiency is often causing fatigue together with deficiency in vitamins B12, B1, B11, B3, C, H, and D.

  1. Nutrient deficiency sign– Poor immune system

If you suffer from a weak immune system and you are constantly prone to illnesses, there is a chance that your body suffers from both vitamins and minerals deficiency. Weak immune system usually lacks vitamins C, A, and D, and minerals selenium, chromium, magnesium, and/or zinc.