The possible symptoms you’re facing could be your body’s way of telling you that you’re not getting all the vitamins and minerals your body needs to stay healthy. Your symptoms may not be bad enough that you should start taking supplements, but it may be a good idea to start paying more attention to the fuel you’re providing for your body.
Find out more about vitamin and mineral deficiencies and how simple changes could make a significant impact on your life.
Iron
This mineral deficiency is especially common in young children, pregnant women, and people who are vegetarian or vegan. Symptoms can include long-term tiredness and weakness. To get more iron-rich foods in your diet, try adding some red meat, shellfish, beans, seeds, or dark, leafy greens.
Vitamin D
People who don’t get as much sun or live in areas where there is less sun are more susceptible to having a vitamin D deficiency. Symptoms include weakness and a weakened immune system. While one resource for getting your necessary vitamin D is through the sun, some foods can help supplement what you already get. Add cod liver oil, fatty fish (like salmon), and egg yolks to your diet.
Vitamin B12
Vitamin B12 is in foods that come from animals, so people who are vegetarian or vegan may have a more difficult time getting the necessary B12. You might have a B12 deficiency if you chronically feel lightheaded, tired, or weak. Shellfish, meat, and eggs all offer B12.
Vitamin B6
It’s likely that if you have a B6 deficiency, you also have other vitamin B deficiencies (like B12). Much like with a B12 deficit, symptoms include problems with brain function and the nervous system. Increase your B6 intake through foods like fish, poultry, potatoes, chickpeas, and bananas.
Calcium
Calcium helps mineralize your bones and teeth. When you have a calcium deficiency, your bones release their calcium, leading to softer and more fragile bones. These are not symptoms you may see now but could present themselves in the future. You can increase your calcium intake by eating dark green vegetables like kale, spinach, and broccoli.
Magnesium
Magnesium is an essential mineral for bone and tooth health. Common symptoms of a magnesium deficiency include muscle cramps, fatigue, and migraines. You can help increase your magnesium intake through whole grains, nuts, and dark green, leafy vegetables like spinach.
Add these recommended foods to your diet and start living a well-balanced and healthier life.
If you’re having problems or believe you have symptoms that indicate a vitamin deficiency, talk to your doctor or use our 98point6 service to get a medical professional’s opinion about your symptoms.