Vital for You: 7 Common Signs of Vitamin Deficiency & How to Fix Them

A sudden spell of fatigue or extreme hair loss can have the best of us spiralling down the rabbit hole of symptoms and their dreadful causes online. But before you lose your peace of mind and spend hours figuring out what is wrong with you (or not), we suggest looking at your vitamin intake. Yes, as simple as it sounds, vitamin deficiency shows up in common symptoms like brittle nails, bleeding gums, and even dandruff.

The Internet has plenty of reels, videos, and articles on vitamins' superpowers. We've all come across information on how vitamin D can be absorbed simply by basking in sunlight and how the benefits of vitamins E and C can achieve our ideal skin.

But what are vitamins, and what makes them so important? In simple terms, vitamins are organic compounds found in food. They are required for good health and the ease of performing regular bodily functions.

Vitamins are crucial for every aspect of a healthy body, from maintaining a healthy nervous system to bone formation and the creation of blood cells.

“Our bodies can develop a vitamin deficiency due to low intake, an existing or underlying medical condition, or during pregnancy,” says family physician Dr SZ Anwar (MBBS).

Vitamin deficiency can sometimes cause severe damage, making it essential to look out for the symptoms. But the good news is that in some instances, proper nutrition and additional supplements can fix most of these.

Before we discuss the most common vitamin deficiency symptoms, let's understand the types of vitamins. There are 13 recognised vitamins divided into two categories: fat-soluble (Vitamins A, D, E, and K) and water-soluble (Vitamin C and all B vitamins). Interestingly, we need a more regular supply of water-soluble vitamins as they can’t be stored by the body for long, unlike their fat-soluble counterparts.

Dr Anwar explains that vitamin deficiency is not uncommon and can be fixed without additional supplements. “In most cases, a change in the diet that incorporates the right nutrients can help fix the vitamin deficiency.

However, in some cases, we might need to prescribe additional supplements for a limited time," he adds.

Pay attention to your body and see a doctor if the following symptoms persist for too long.

While we cannot help but exchange memes about being a tired pigeon with our folks, there might be more to your fatigue than meets the eye. If you feel too exhausted to perform day-to-day chores or feel weak after any light activity, you might suffer from a vitamin deficiency.

Possible causes: Lack of vitamin D, C, or one of the B vitamins.
Vitamin D helps with muscle strength; research suggests a deficiency can cause fatigue. Vitamin C and all B vitamins, except B9, are required for producing energy, and a deficiency might leave you feeling drained and tired.

Combat it: Include raw fruit and vegetables in your diet, spend time in the morning sun, and eat a balanced meal of green leafy vegetables, fatty fish, mushrooms, and legumes.

A common symptom of vitamin deficiency that most of us end up confused about is a lack of moisture — a side effect of harsh shampoos and soaps, and sometimes ageing. But pay attention, as you might be vitamin deficient.

Possible causes: A deficiency of vitamin B7, popularly known as biotin, can lead to brittle, splitting hair and nails.

Combat it: Eat eggs, fish, meat, dairy, nuts, and vegetables rich in biotin, such as cauliflower, bananas, sweet potatoes, spinach, and broccoli.

How often have you woken up with bruises that you can't explain? We tend to brush them off as signs of clumsiness or gym injuries, but they are often caused by poor collagen formation and blood clotting issues.

Possible causes: Insufficient amounts of vitamins C and K can contribute to easy bruising and sometimes bleeding. Vitamin C is needed to maintain healthy tissues, while vitamin K helps clotting blood.

Combat it: Consume pumpkin, figs, leafy greens like kale, dairy products, and soybeans, which are good sources of vitamin K. Also, add raw fruit and vegetables to your diet, as cooking destroys vitamin C.

Often confused with oral hygiene issues or lack of moisture (in case of canker sores or cracks around the mouth), mouth ulcers are often caused by vitamin and mineral deficiency.

Possible causes: Inadequate iron and B vitamins like B1, B2, and B6.

Combat it: Have more whole grains, green leafy vegetables, nuts, and seeds, as well as chickpeas, green beans, cottage cheese, cauliflower, oranges, and bananas.

Often accompanied by itching, dandruff and scaly patches (seborrheic dermatitis) belong to the same group of skin disorders. While dandruff is restricted to the scalp, scaly patches can appear on the face, armpits, groin, and upper body, but both are caused by a nutrient-poor diet.

Possible causes: A deficiency in B2 and B6 vitamins.

Combat it: Eat okra, yoghurt, milk, fish, liver, squash, and nuts are rich sources of vitamins B2 and B6.

Studies reveal that up to 50% of male adults experience hair loss by the time they hit 50 years of age, making it fairly common. However, should you be suffering from severe hair loss, it could indicate a deficiency in vitamins.

Possible causes: A low amount of vitamins B3 and B7, in addition to iron and zinc deficiency, can be a major cause.

Combat it: Add carrots, tomatoes, salmon, chicken, leafy vegetables, egg yolks, and spinach to your diet.

Bleeding gums are a very common yet overlooked sign of vitamin inadequacy. They are sometimes caused by incorrect brushing techniques. However, a lack of sufficient vitamin C can also contribute to bleeding gums.

Possible causes: There might be a deficiency in vitamin C, essential for immunity enhancement, cell damage protection, and wound recovery.

Combat it: Add rich sources of vitamin C such as oranges, red and green peppers, tomatoes, grapefruit, amla (Indian gooseberry), green peas, strawberries, and kiwifruit.

While these are some of the most common signs of vitamin deficiency, remember that they can vary from person to person. Another vital thing to remember is that there might be an overlap, as most vitamin deficiencies are caused by a combination of nutrient deficiencies. In either case, talk to your doctor before starting additional supplements.