Seven Common Vitamin Deficiencies and what to do About It

In order to function properly, our bodies need various nutrients which can be provided with a healthy and balanced diet. Poor diet is the number one cause for vitamin deficiencies. In this article, we are going to explain how important certain vitamins are for our health and which foods can treat deficiencies in those vitamins.

Vitamin deficiencies

Vitamin B12

Vitamin B12 is stimulates the DNA production and promotes the formation of neurotransmitters in the brain which is why it is extremely important. The most common symptoms of a vitamin B12 deficiency are the following:

  • Anemia
  • Weakness
  • Tiredness
  • Difficulty walking
  • Numb feet, legs and hands
  • Paranoia
  • Hallucinations
  • Memory loss
  • Swollen tongue

According to experts, the people who are deficient in vitamin B12 are usually vegans and vegetarians, people who have had a certain surgical procedure or those who have lost weight. In case you have this deficiency you should consume more fish, dairy, meat and poultry. Vegans should include more meat substitutes, cereals and non-dairy milk.

Vitamin D

This vitamin is essential for the health of the bones and we get most of it through the sunlight. The signs of vitamin D deficiency are:

  • Poor immune system
  • Head sweats
  • Weak muscles
  • Tiredness
  • Obesity

Spending time in the sun is the easiest way of getting more vitamin D, however limit the amount of time as sun rays can be very dangerous. You can also get more by eating yogurt, milk and fatty fish.


Iron is a mineral that is needed for proper production of red blood cells. If the levels of iron are low the blood is unable to carry oxygen through the entire body. Common signs of iron deficiency include:

  • Pale skin
  • Dull hair
  • Tiredness

Eat more lentils, beef, oysters, spinach and beans.


This mineral is also very important for the health of the bones and for muscle control and nerve function too. Deficiency in this mineral causes the following symptoms:

  • Muscle cramps
  • Abnormal heart rhythms
  • Poor appetite
  • Fatigue

Consume more carob, wheat grass, leafy green vegetables and pith of citrus fruits.


Folic acid or commonly known as folate is needed for maintaining the levels of the red blood cells. It is particularly essential for pregnant women and women of childbearing age because the deficiency could cause defects of the neural tube in newborns. Folate deficiency causes these symptoms:

  • Grey hair
  • Tiredness
  • Poor growth
  • Mouth ulcers
  • Swollen tongue

Consume more beans, oranges, cereals, lentils, leafy green vegetables or you can take folic acid supplements.

Vitamin E

Vitamin E is essential for balancing cholesterol levels, it protects the health of the brain and also slows down the aging process. The common symptoms of vitamin E deficiency are:

  • Vision problems
  • Muscle weakness
  • Loss of muscle mass
  • Unsteady walking

Consume more walnuts, olive oil, green vegetables, hazelnuts, legumes or you can take vitamin E supplements.


This mineral protects the heart from various diseases, it prevents migraines and also cleanses the body of toxins. Some studies have also discovered that magnesium has the potential of reducing the risk of diabetes in those who have an increased risk. Symptoms of magnesium deficiency include:

  • Numbness
  • Seizures
  • Changes in personality
  • Cramps
  • Vomiting
  • Weakness
  • Fatigue
  • Nausea
  • Lack of appetite

Consume more Swiss chard, spinach, seaweed, nuts, avocados, beans and seeds.


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