9 Common Signs You’re Vitamins and Minerals Deficient

Being an avid traveller and an active person, it came as a shocker to Rohan when his orthopaedics said that his knee joint pain was irreversible and incurable. It meant a burden of severe pain and restricted movement for his  entire life. Hiking, trekking, climbing up stairs, squatting on the ground have since been a strict no-no to Rohan. No surgery or medicine is good enough to give him back his freedom. 

Thanks to his ignorance about the deficiencies Rohan’s body was going through for years. As his vitamin D and Calcium levels had been abysmally low, which caused severe osteoporosis, causing his joints to stiffen up and lose mobility.  

Yes, a simple vitamin deficiency can cause this if it is prolonged and unattended. You will find out ‘how’ in this article.

What are Vitamins and Minerals? 

Vitamins and Minerals are micronutrients required in small quantities to carry on the normal functioning of your body. Vitamins are essential nutrients, most of which are not produced by your body but play a vital role in your basic metabolic functions. Each of the thirteen vitamins has its specific function, and deficiency can lead to serious health hazards. 

Minerals are inorganic nutrients like iron, copper, iodine, zinc, magnesium and potassium which are required in trace amounts but are still vital for your physical and mental well-being. Since these are generally not produced by the body, they are obtained from your regular diet. Your diet needs to include a wide variety of fruits, nuts, seeds, vegetables, meats and eggs as no one food contains all required nutrients.

9 Signs of Vitamin and Mineral Deficiency

Vitamin deficiency and the absence of minerals from your regular diet can have long-term consequences on your physical and mental health. These may occur due to irregular food habits, wrong dietary choices, medical conditions, allergies, and lifestyle choices like smoking and alcohol consumption. 

The common signs of these deficiencies are:

Brittle Nails and Hair

Since it enhances our beauty to the extreme you may be more concerned about which vitamin deficiency causes hair loss.  Vitamin B7 or Biotin deficiency causes split hair and weak, brittle nails. This Vitamin is essential in converting the food you intake into energy. A regular B7 deficient diet may cause fatigue, muscle cramps, fibromyalgia, and tingling sensation in hands and feet. You can include fish, meat, eggs, spinach, nuts, seeds, broccoli, whole grains and bananas in your diet to give sufficient biotin supply to your body organically. By the age of 50 years, 50% of the adult face the problem of hair loss. Mineral deficiencies are also behind hair loss in most people. Iron, which helps with DNA synthesis, can cause hair loss and stop hair growth if not taken in adequate amounts. Zinc helps in protein generation and cell multiplication and is good for hair growth.

Blood in the Gums and Ulcers in Mouth

Mouth ulcers can be painful and recurrent, making it frustrating to eat or drink your favourite meals and brush in the morning. These are lesions or sores in and around the mouth caused by vitamin B and Iron. You can reduce the recurrence by eating diets rich in leafy vegetables, lentils, nuts, seeds, whole grains, chicken, fish, etc. Blood in your gums points towards a deficiency of Vitamin C, which is an antioxidant essential for your immunity. It helps in healing your bones and muscles and prevents fatigue and weakness. Scurvy, a severe vitamin deficiency disease, was very well known amongst sailors who worked on ships for days and could not afford fresh fruits and vegetables. Citrus Fruits like oranges, lemons etc., are rich sources of Vitamin C. 

Anaemia

This is the most prevalent and most neglected of the vitamin deficiency diseases, seen especially amongst the fairer sex. Vitamin B12 along with severe deficiency of Iron causes megaloblastic and pernicious anaemia, where the level of red blood cells which carry oxygen, and nutrients becomes dangerously low causing dizziness, paleness, fatigue and weakness. 

Night Blindness and Keratomalacia

Night vision is aided by a pigment named rhodopsin, which is found in retinal cells. Vitamin A aids in the synthesis of this pigment for proper night vision. In case of deficiency, it can cause blurred vision or complete night blindness. In even severe cases, it may escalate to xeropthalmia, damaging the cornea and leading to complete blindness. Keratomalacia is another vitamin deficiency disease that causes drying and clouding of the cornea (the clear layer in front of the Iris and the pupil), corneal ulcers and bacterial infection. To prevent these, carrots, beetroots, milk, eggs, fish and leafy greens should form an important part of your regular diet.

Restless Leg Syndrome or Willis-Ekbom Disease

Not uncommon, but for reasons unknown, this vitamin deficiency disease causes an irresistible urge to move your legs constantly and rigorously; it may sometimes be misconstrued as a sign of nervousness or anxiety. A deficient iron level in the brain may cause such reactions, as there appears to be a correlation between RLS symptoms and brain iron deficiency. It is an uncontrollable neurological reaction that improves with levels of iron in the brain. Boosting iron absorption by preparing meals in iron pots, pans and ‘tawas’ and avoiding tea and coffee after meals, may help in avoid such conditions considerably. 

Unwarranted Mood Changes

Yes, believe it or not, vitamin deficiency can also cause mental imbalances. Vitamin B9( folate) and Magnesium deficiency have been associated with mental disorders like anxiety, depression and mood swings. Hypomagnesemia may also cause numbness, loss of appetite, nausea and tingling sensation. Legumes, asparagus and eggs are rich in folate and omega 3-rich food like fatty fish, spinach, and nut butter. Pumpkin seeds, chia seeds, and almonds are high in magnesium content. It has been observed that omega-3 fatty acids, along with folate and magnesium, play a crucial role in reducing the risk of severe depression.

High Blood Pressure and Kidney Stones

Suppose you are experiencing regular high blood pressure, frequent lower abdominal pain with blood in the urine or passing cloudy, foul-smelling urine. In that case, it might be an indication of potassium deficiency. The common cause of potassium deficiency might be vomiting, diuretic medicine, and even kidney disease, resulting in excessive fluid loss. Besides being important for our urinary tract functions, this mineral keeps our muscles, neurons, and heart functional and normal. Strong bones and a healthy digestive system are also maintained by potassium. Hypokalemia or extremely low levels of this mineral can lead to bone and muscle weakness, ultimately resulting in paralysis. Natural sources of potassium are bananas, guavas, milk, lentils, kidney beans, etc.

Goitre and Hypothyroidism

Iodine is one such mineral that aids in an important function, such as the production of hormones by the thyroid gland, which is a small butterfly-shaped gland in our throat. The deficiency of this mineral can cause thyroid inflammation called goitre, where symptoms include difficulty in swallowing, coughing, hoarseness in voice, unaccounted weight gain, dry skin and severe muscle aches. It is particularly dangerous during pregnancy as it can cause stunted brain development, spontaneous abortion, congenital abnormalities and even stillbirth. It can also cause impairment in brain development and reduced intelligence in babies and toddlers. Hence, it was a strategic decision to produce iodised food-grade salt, which would be consumed across all households.

Impaired Healing

You must have noticed that sometimes, a cut, a pimple or a mouth sore takes days to heal. It is nothing but a zinc deficiency. It influences your appetite by causing loss of smell and taste, thus impacting your overall immune system and growth rate. This can also cause lethargy, diarrhoea and pneumonia. The most noticeable symptoms of zinc deficiency in children are increased risk of infection, recurrence, and severity. It is found abundantly in a range of foods like chicken liver, eggs, nuts, cereals and mostly in seafood.

Mineral and Vitamin Deficiency Test

The symptoms of these micronutrient deficiencies overlap with common illnesses making them confusing and difficult to identify. So the only way to know you have nutrient deficiency is to schedule a doctor's visit and diagnostic tests to assess your requirements. 

Mineral and vitamin deficiency tests include blood tests and skin or urine tests to detect deficiency, which need to be done as often as advised by the doctor. For some, it may be twice a year, and for others, it may be once a month, depending on their health condition. 

Did you know under Care Supreme OPD cover benefit, you can cover 4 specialist consultations from 14 listed specified specialists including Orthopedic Surgeon? 

How to Prevent Deficiency?

You might be a little worried and surprised to find out that such nutrients, though required in a minuscule amount, can have gigantic repercussions on your health. These deficiencies do indeed result in severe conditions in some cases, but they are not that difficult to prevent. A few simple pointers if followed, can help you mitigate such complications: 

• Visit your physician for regular check-ups.
• Visit a nutritionist with your report and doctor's prescriptions to check and make necessary changes to your diet.
• Intake of supplements is necessary if advised by your dietician or doctor.
• Body weight needs to be under control.
• Restrict unhealthy food and adopt a healthy lifestyle without smoke and alcohol.
• Give priority to nutrient-rich food in your diet.

Let’s Not Ignore! 

Better late than never... Be proactive about your nutritional well-being and seek out appropriate medical guidance, to ensure that you reduce your risk of deficiency and age with health. Do not ignore such deficiencies for long, and visit your healthcare provider if you notice the symptoms. Additionally, you can rely on us by sharing the financial burden involves in the treatment.

>> Also Read: How to deal with Vitamin C Deficiency?

Disclaimer: The above information is for reference purposes only. For more details about the health insurance plans and their benefits please refer to the sales prospectus, policy terms, and conditions.