Vitamins are vital to our health because they support everything from our immune systems to the strength of our bones. However, despite their significance, a lot of people unintentionally have deficits because they are often blind to the tiny signs that their bodies are giving them. Nutritionist Apurwa Agarwal recently shared on Instagram the quiet but clear indicators that your body could be experiencing a vitamin deficiency.
She wrote as the caption on the photo, “Identifying these symptoms can be the first step towards addressing nutritional imbalances.”
We spoke with specialists to find solutions for these vitamin shortages and related health problems.
According to Agarwal, symptoms of vitamin D deficiency include feeling blue all the time, hair loss, thinning bones, painful muscles, and frequent illness.
Spending time outside can enable your skin to manufacture vitamin D in reaction to sunshine, according to Dr. Rajmadhangi D, MBBS, MD (general medicine), Apollo Spectra Hospital, Chennai. This will help avoid this shortage. It’s also critical to include foods high in vitamin D in your diet, such as eggs, dairy products with added vitamin D, and fatty fish. “If necessary, seek advice from a healthcare professional regarding vitamin D supplements,” she said.
Agarwal listed the following symptoms of an iron deficiency: brittle nails, inflammation or soreness of the tongue, pale complexion, headache or dizziness, and chest discomfort.
Eating foods high in iron is the best approach to counteract this shortage, says Kalpana Gupta, a clinical nutritionist at Max Smart Super Speciality Hospital in Saket. The most readily absorbed kind of iron that is readily accessible in diet is found in non-vegetarian foods including steak, liver, fish, and shellfish. She advised consuming enough of iron-rich vegetarian foods like beans, peas, dark green leafy vegetables, and healthy grains like ragi and bajra.
Increasing the body’s absorption of iron is another method. “To improve the absorption of iron, pair meals with acidic foods like lemons. Food that has been cooked using iron utensils has a higher iron content. You may also eat fermented and germinated foods like idli and sprouts, according to Gupta.
Agarwal said that symptoms such as prickling feeling, nausea, disorientation, lack of appetite, and altered eyesight might be signs of a vitamin B-12 deficiency.
To avoid this shortage, Chandni Haldurai, director of nutrition at Cult.Fit, suggested making dietary adjustments. Consume foods heavy in dairy, meat, fish, and eggs, which are high in vitamin B-12. Reducing alcohol intake is also crucial since it may interfere with this vitamin’s absorption, the speaker said.
Furthermore, Haldurai suggests supplementing in the event that the insufficiency persists. “Medical professionals may use intramuscular injection in extreme circumstances.”
Magnesium Agarwal suggested that symptoms such as anxiety, constipation, shoulder and neck discomfort, menstruation abnormalities, and cramping in the legs at night might be signs of magnesium insufficiency.
Foods high in magnesium, such as leafy greens, nuts, seeds, and whole grains, may help treat this deficit, according to Dr. Rajmadhangi. Because these substances cause magnesium depletion, cutting out on alcohol and coffee may also be beneficial. In order to improve absorption via the skin, topical magnesium oils or creams may help address magnesium shortage.
Although these deficiencies may often be addressed with dietary changes, Dr. Rajmadhangi said that for individualized guidance, it is crucial to speak with a nutritionist or medical professional. “Vitamin deficiencies may be prevented and addressed with a diet rich in nutrients and well-balanced, supplemented as needed, guaranteeing a happier and more energetic life.”