Recognize vitamin deficiency, these are the alarm signs

These are the typical signs that you are suffering from a vitamin deficiency.

Although we feel we are eating more and more consciously and healthily, a vitamin deficiency is pre-programmed in many people. On the one hand, this may be due to the fact that one’s diet is not as balanced as one thinks. On the other hand, many other factors can also be responsible for a nutrient deficiency. Read below to learn how vitamin deficiency can occur. We’ll also explain the signs that should set your alarm bells ringing.

How can a vitamin deficiency develop?

Vitamin deficiency can occur for a variety of reasons. Here are a few important points you should consider:

Inadequate nutrition

If your diet is not balanced and you do not eat enough vitamin-rich foods, you may develop a vitamin deficiency. This can happen if you don’t eat enough fresh fruits, vegetables or whole grains, for example.

Vegetarian or vegan diet

If you eat an exclusively or mostly plant-based diet, it may be more difficult to absorb certain vitamins. For example, a deficiency of vitamin B12 can occur, as this is mainly found in animal products.

Digestive problems

If you have digestive problems, your intestines are out of balance or the intestinal mucosa is even permeable (leaky gut) or you have an inflammatory bowel disease, the absorption of vitamins may be impaired. This can cause a vitamin deficiency.

Alcohol consumption

Excessive alcohol consumption can interfere with the absorption and utilization of vitamins in the body. In particular, vitamins B1, B6, B12 and folate can be affected.

Medication

Certain medications can affect vitamin absorption or increase the need for certain vitamins. This can lead to a vitamin deficiency. For example, long-term antibiotic use or stomach acid blockers can reduce the absorption of vitamin B12.

Stress

Prolonged and intense stress can lead to an increased need for certain vitamins as the body uses more energy. Vitamin C and B deficiency is most common during stressful times.

Intensive sport

Regular and intensive sports can cause vitamin deficiency. Your body then consumes not only more energy, but also more nutrients. Vitamins such as vitamin D, E, B and C are important for muscle regeneration and energy metabolism.

Pregnancy and lactation

During these phases, your body also often gives you the signal that you could “eat for two.” If we then reach for high-calorie, low-nutrient snacks, a vitamin deficiency is inevitable.

Aging

With age, digestive functions may slow down and the body’s ability to absorb vitamins from food may be impaired. In particular, the absorption of vitamin B12, which is important for the function of the nervous system, can decrease with age.

These are just a few factors that can lead to vitamin deficiency. It is important to have a balanced diet and consider supplements if necessary to ensure you are getting enough vitamins.

You may be able to tell if you have a vitamin deficiency by the following alarm signs.

Alarm signs of vitamin deficiency

There are several alarm signs that can indicate a possible vitamin deficiency. If you notice the following, a vitamin deficiency might be a consideration:

1. Fatigue and exhaustion: A common sign of vitamin deficiency is persistent fatigue, even after adequate sleep.
2. Weak immune system: frequent colds, infections or slow wound healing may indicate vitamin deficiency, especially vitamin C and vitamin D.
3. Hair and skin problems: Brittle hair, hair loss, dry skin or poor wound healing may indicate a vitamin deficiency, such as biotin or vitamin E.
4. Muscle weakness and tingling: If you suffer from muscle cramps, muscle weakness or tingling in the limbs, this could indicate a vitamin deficiency such as magnesium or B vitamins.
5. Digestive problems: Regular digestive complaints such as diarrhea, constipation or stomach cramps can indicate a deficiency of B vitamins or vitamin D.
6. Mood swings and depression: Vitamin deficiencies, particularly deficiencies in vitamin B12 and vitamin D, can affect mood and lead to symptoms such as anxiety and depression.
7. Cognitive problems: memory problems, difficulty concentrating, or decreased mental clarity may indicate a vitamin deficiency, especially vitamin B12.

If you notice such alarm signs in yourself, it is advisable to consult a doctor. A medical examination can diagnose the exact vitamin deficiency and recommend appropriate measures for treatment or supplementation.

Conclusion

A vitamin deficiency can have a variety of effects on our bodies, including fatigue and exhaustion. There are certain vitamins whose deficiency is particularly associated with these symptoms, such as vitamin B12, vitamin D, iron, magnesium, vitamin C, and vitamin B6.

If you suffer from fatigue and exhaustion on a regular basis, it’s important to maintain a balanced diet and make sure you’re taking in enough vitamins and nutrients. If symptoms persist, it is advisable to see a doctor for an accurate diagnosis and to rule out possible other causes. It may be useful to take a dietary supplement for support. You are doing something good for your body if you take a good organic multivitamin every day. So you can always be sure that your body is well supplied.

Remember that a healthy lifestyle with adequate exercise, adequate sleep and stress management can also help prevent vitamin deficiency. By paying attention to your diet, you can increase your energy levels and reduce fatigue and exhaustion.

If you’d like to delve further into the topic of vitamin deficiencies and proper vitamin intake, you can find out more in our article “8 Typical Vitamin Intake Mistakes.”

References:
(1) Die Welt of 29.11.2016, page 28, “Germany, your vegetable muff”.
(2) https://www.gesundheitlicheaufklaerung.de/obst-gemuese-verlieren-a-naehrstoffe