The Most Common Nutrient Deficiencies: Top Signs and Symptoms

While a well-balanced diet can provide a wide array of nutrients and health benefits, a diet lacking in diversity can lead to nutrient deficiencies causing adverse health effects.

The good news is your body is smart and has ways of communicating this to you through signs and symptoms you can visually see or feel.

The Most Common Nutrient Deficiencies

There are several nutrients that are commonly known to be low in the average American due to adherence to the Standard American Diet (SAD) as well as a depletion of minerals in our soil. These common vitamin and mineral deficiencies include:

Iron

Iron deficiency is impacts around 30% of menstruating women due to monthly blood loss with your cycle. Vegans and vegetarians are also at risk because only non-heme iron is consumed which is not as well absorbed. Iron deficiency anemia decreases your body’s ability to carry oxygen through the blood. Symptoms include brittle nails, fatigue, pale skin, hair loss, cold hands and feet, dizziness and restless leg syndrome.

Iodine

Iodine is an essential mineral for thyroid function which plays a crucial role in brain development and metabolic rate. The most common symptom of iodine deficiency is an enlarged thyroid gland or goiter. Other symptoms include thinning hair, dry or flaky skin, menstrual irregularities and a weak immune system.

Vitamin D

More than 50% of the population is Vitamin D deficient! Known as the “sunshine” vitamin, Americans are often lacking due to an indoor lifestyle, weather patterns, and daylight savings time. Low levels are associated with depression, autoimmune conditions and PCOS. Symptoms include fatigue, muscle cramps, bone deformation in children, frequent illness, bone pain, hair loss and insulin resistance.

Vitamin B12

It is extremely common for the average American to be deficient in a number of B vitamins. These vitamins are found in animal foods which is why vegans and vegetarians are commonly deficient in Vitamin B12 similar to iron. Absorption of this vitamin decreases with age which is why many older adults are deficient as well.

Vitamin B12 deficiency is characterized by low levels of red blood cells which carry oxygen around the body and causes paleness, fatigue, and shortness of breath. Some common symptoms numbness and tingling in hands and feet, vision changes, anemia and balance problems.

Calcium

Calcium is known for its important role in bone health, but it is also a signaling molecule. Without it your heart, muscles, and nerves would not function properly. Fewer than 15% of teenage girls and less than 10% of adult women meet the recommended daily calcium intake.

Magnesium

Magnesium is involved in over 300 enzymatic reactions in the body. 70% of the US population do not consume the recommended amount of magnesium which is associated with a higher risk of diabetes, heart disease, and metabolic syndrome.

Signs and Symptoms of Common Conditions Associated with Nutrient Deficiencies

Nutrient deficiencies can present uniquely in each individual, but there are several telltale signs that you should be aware of. Recognizing these signs can help guide diet adjustments and supplementation if needed.

Thinning Hair

 It is normal to lose 50 – 100 hairs each day, but if you are noticing large clumps of hair falling out in the shower or when you brush your hair this may be a sign of a nutrient deficiency. Your hair follicles are one of the most metabolically active structures in the body meaning they require a lot of nutrients to thrive. Iron and zinc deficiencies are common with hair loss, but several other nutrients like Vitamin A, D, E, and B-complex Vitamins can help support hair growth as well.  

Hormonal imbalances are also a common cause of hair loss. Increased androgen levels in women are specifically known to cause hair loss in women with PCOS.

Scaly Patches and Dandruff

 Seborrheic Dermatitis is inflammation of the skin and is common with B vitamin deficiencies. When this inflammation is centralized to the scalp it can appear as dandruff, but it can also occur on other areas of the body as scaly patches. While there are many reasons for seborrheic dermatitis, eating more foods rich in B vitamins, like meat, fish, eggs, and nuts can help.

Mouth Ulcers or Cracks in the Corner of the Mouth

 Iron deficiency often presents with sores in the corner of your mouth. Cankers sores are also a common symptom associated with B Vitamin and zinc deficiencies. If you experience these symptoms recurrently, it may be worth working with a professional to get your nutrient levels tested.

Depression

Research now shows that there is a large correlation between mental health and nutrient deficiencies. Particularly, deficiencies in B Vitamins, Magnesium, and Vitamin D have been linked to depression. Those with these particular deficiencies have also shown to have poorer responses to antidepressants.

Fatigue

Many nutrient deficiencies are linked to fatigue and loss of energy as your body is unable to function at optimal levels without enough of these nutrients. Iron, Vitamin D, and B Vitamins are the most common nutrients associated with fatigue.

Weight Gain or Stubborn Weight

When your body is unable to produce enough hormones, both sex and thyroid hormones, imbalances occur, and weight gain can result. In order for your hormones to thrive and balance out you need to have enough nutrients to support their production. Nutrient deficiencies like healthy fats, magnesium and Vitamin D have been associated with weight gain. Additionally, deficiency in iodine and selenium is liked to hypothyroidism which can slow metabolism.

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Nutrient Deficiencies as the Root Cause

Often nutrient deficiencies can be a manifestation of some deeper root issues that are going on. It is important to understand what is causing your deficiency before supplementing blindly. While sometimes it may simply be because your diet is lacking in diversity, other times it may be some deeper root issue.

In these cases, you need to uncover the true root cause of why your nutrient levels are low in the first place before supplementing. It is always advised to get your nutrient levels tested and work with a professional when taking any supplements. Blindly supplementing is inefficient and expensive. As a functional nutritionist I work closely with patients to understand the causes of deficiencies before I recommend supplementation.

Nutrient Deficiencies and Gut Health

One of the largest drivers of nutrient deficiencies lies in the health of our gut microbiome. The largest and most direct reason is due to malabsorption issues in the small intestine. While what you eat is very important, what you absorb is even more impactful to your health.

Because specific vitamins are absorbed at different locations in your digestive tract and require different cofactors and enzymes, malabsorption is more common than you may think. Vitamins A, D, E, and K, for example, are all fat-soluble vitamins meaning they need fat to absorb properly. If you eat a low-fat diet or do not digest fat properly, as is often seen with gallbladder removal or dysfunction, you may be at higher risk for deficiency of these nutrients. Keep in mind certain nutrients also need other vitamins or minerals to be used appropriately by our body. For example, vitamin D also needs adequate vitamin K or our bodies can use calcium incorrectly. It is a fine balancing act indeed.

Understanding how digestive function is related to nutrient deficiencies is a large part of my practice. Along with signs and symptoms and taking a thorough history, I use advanced testing to help you get to the bottom of your symptoms.

If you are ready to finally get to the root of your fatigue, digestive, or skin issues, apply for my Restore and Rebuild Your Gut 12 week program!