Are you vitamin deficient? The small signs that indicate your body is craving a vital nutrient

Happy family dinner
Craving sunlight - or strange, inedible foods? Bruising easily? You may deficient in one of the key nutrients your body needs to function Credit: Getty

Your body needs vitamins and minerals to function properly, and to keep healthy. Most people can receive all the nutrients they need to nourish their body from a balanced diet.

However, health issues and other lifestyle factors can also contribute to a deficiency – for example, sunlight contributes to your levels of Vitamin D, which is why many Britons run low in the winter.

But while you may already take iron supplements, be conscious of your calcium intake and regularly top up your Vitamin C with helpings of fruit and vegetables, there are lesser known deficiencies which could be causing mysterious symptoms – and even serious health problems.

One example is a lack of Vitamin B12. According to the Pernicious Anaemia Society, vitamin B12 deficiency is a worldwide problem.

Unusual and concerning symptoms of a B12 deficiency listed by the NHS include a pale yellow tinge to your skin, a sore and red tongue (glossitis), pins and needles (paraesthesia), disturbed vision, depression and even a decline in your mental abilities. It has also been reported to be the cause of chronic itching. 

The NHS states that pernicious anaemia, an autoimmune condition that affects your stomach, is the most common cause of Vitamin B12 deficiency - but there are a number of other factors including diet, parasites, commonplace medicines, gastric bypass surgery and gastric atrophy (inflammation of the stomach). 

Since vitamin B12 is mainly found in animal-based foods, with the exception of seaweeds such as Welsh laverbread algae (a delicacy protected by the European Commission) and Japanese nori, those following a vegan diet are susceptible to a dearth of B12. 

So, what other strange symptoms could be a sign that your body is craving something or is lacking in essential compounds?

(It's worth noting that in some cases, an excess of certain vitamins and minerals can also lead to unwanted symptoms or health issues. And that, as ever with medical issues, you should consult your local GP if you have any concerns.)

Dry eyes and a physical inability to cry

Vitamin A

Dry eyes could be a sign that you need more vitamin A in your diet
Dry eyes could be a sign that you need more vitamin A in your diet Credit: Getty

Carrots really could help you to see in the dark: the first sign of a vitamin A deficiency is dry eyes and difficulty seeing clearly at night, explains The Whittington Hospital. It may be harder to drive at night, or you may need to turn on lights earlier in the evening. You might also experience a "loss of tears" and dry, cracked lips. 

In your diet, vitamin A is found in eggs, milk, liver and red, orange and green fruits and vegetables including peas, red peppers, spinach and carrots. 

A desire to eat things that aren't food, such as ice or paper

Iron

As well as making food taste strange, iron-deficiency anaemia can even make you want to eat things that aren't food. This is a disorder known as pica, which can compel you to crave the ingestion of dirt, clay, ice and paper.

Common symptoms of iron deficiency also include tiredness and lack of energy, shortness of breath, heart palpitations and pale skin. There are also some more unusual signs to look out for, such as spoon-shaped nails, restless leg syndrome and tinnitus. 

According to the British Dietetic Association, iron-rich foods include red meat (beef, lamb and pork), pulses and legumes (beans, peas and lentils), and tofu, nuts and seeds.

Bruising easily

Vitamin C

Skin that bruises easily could be a sign of scurvy, a condition resulting from a deficiency of vitamin C. It's easy to treat by adding quantities of fruit and vegetables to your diet. Other symptoms include swollen, bleeding gums and red or blue spots on the shins, as well as tiredness and irritability. 

Aching bones

Vitamin D

If you're experiencing a low mood and can't wait for some sunlight to soothe your aching bones, you may be in need of vitamin D. A lack of the vitamin D we get from sunlight decreases our levels of seratonin, the happy hormone, which could make you sad. But it can also result in a throbbing or achy feeling in your bones, suggest health specialists Holland and Barrett. This is often most noticeable in the knees and back.

A more serious deficiency can lead to rickets.

A staggering gait

Vitamin B12

There are many different types of B vitamins, such as riboflavin, vitamin b6 and niacin. Some are concerned with helping your body to release energy from food and enabling the nervous system. Some of these need to be ingested every day. 

As mentioned above, a long-term lack of vitamin B12 can have a detrimental effect on your health. According to Harvard Health Medical School, a lack of vitamin B12 is  "sneaky" and "harmful". It points out that it can affect balance and cause difficulty walking, leading to staggering – as well as other symptoms including memory loss and a lack of taste. 

Slow-healing wounds

Vitamin K

Suffering from permanently scabby knees? The NHS states that vitamin K is needed for blood clotting, which means it helps wounds heal properly. You can get it from green leafy vegetables such as broccoli and spinach, vegetable oils and cereal grains.  

According to vitamin supplement company Seven Seas, a deficiency can also cause excessive bleeding and blood in the urine.

Vitamin deficiency
A balanced long-term diet with lots of the variety is the key to making sure you receive most essential nutrients Credit: Getty

Brittle nails, facial spasms and difficulty swallowing

Calcium

You may not know you have a calcium deficiency until it's too late, because the body simply takes it from our bones naturally. It's crucial for bones and teeth, as well as blood clotting and the regulation of muscle contractions, including the heartbeat and lungs. 

According to the NHS Whittington Hospital Trust, if a calcium deficiency is very severe or acute there can be muscle spasms or cramping, tingling, or burning sensation around the mouth and fingers, and an impaired ability to swallow – as well as other facial spasms and tics.

Feeling cold (even when it's warm)

Iodine

According to the Australian Thyroid Foundation, an iodine deficiency is the most common worldwide cause of thyroid disorders such as hypothyroidism.

The most reliable way to check your iodine intake is with a urine test, but symptoms can include feeling cold, even in warm conditions - as well as fatigue, weight gain, puffy skin, hair loss and depression.

Bloating 

Potassium

One potential cause of constipation and bloating could be a potassium deficiency. A function of potassium is to control the balance of fluids in the body. It ensures that nutrients move into cells, and that waste products move out of cells. It also helps the heart muscle to work properly. 

Low potassium levels could be indicative of an irregular heartbeat, the NHS advises. In rare cases, potassium levels may be low through poor diet. Potassium is found in most foods including fruit (especially bananas), vegetables, brown rice, oats, fish, beef and chicken.

Be careful though - you can also have too much potassium, which can reduce your heart muscle activity.

Hair loss

Zinc

According to hair loss specialists at The Belgravia Centre, thinning hair can be caused by a diet that is zinc deficient. "Even in the developed world, zinc deficiency is quite common and can occasionally cause hair loss," it states. They claim that the mineral is responsible for cell reproduction and re-growth, so a zinc-rich diet (think meat, fish, eggs, dark green leafy vegetables) can ensure your hair is naturally conditioned  and prevent excessive shedding.

 

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