Many of us strive to eat healthy every day but it can be hard to know how well we are really doing. How do you know if you’re eating enough of certain nutrients? Although we may associate nutrient deficiencies with developing nations, the typical American diet can also leave some big nutritional gaps. The truth is, depending on your lifestyle and eating habits, some nutrients may be lacking in your diet. The 2020-2025 Guidelines for Americans identified several nutrients that are under consumed in the United States. But is there a way to know for sure what you may be lacking? Luckily, your body has a way of communicating potential nutrient deficiencies. Learning to listen to your body and recognizing changes can help you spot a problem before it gets worse. The following signs your body shows can indicate a nutrient deficiency that may require a dietary adjustment and/or a nutritional supplement:
Feeling tired: Iron, B vitamins
Brittle dry hair/hair loss: Biotin, Iron, Zinc, Vitamin C, Essential Fatty Acids
Ridged or spoon-shaped nails: Iron
Dental problems: Vitamin C, Zinc, Iron, B vitamins
Irregular bowel habits: Fiber, Probiotics
Mood, memory and mental health issues: B vitamins, Vitamin D, Magnesium, Essential Fatty Acids
Bruising easily and slow healing: Vitamins C or K
Frequent colds and infections: Vitamins A, C, E, and Zinc
Poor Night Vision/White Growths on the Eyes: Vitamin A
Restless leg syndrome: Magnesium, Iron
The good news is that a balanced diet, along with personalized nutritional supplements when needed, can help ensure you’re meeting all your nutrient needs and will keep you feeling your best.
References:
(1) 6 Signs of Nutrient Deficiency. (0AD). Retrieved from https://www.rush.edu/health-wellness/discover-health/6-signs-nutrient-deficiency
(2) 8 Common Signs of Vitamin Deficiency … – healthline.com. (0AD). Retrieved from https://www.healthline.com/nutrition/vitamin-deficiency
(3) Johnson, C. A. (n.d.). Is your body trying to tell you something possible nutrient inadequacies and deficiencies. EatRight. Retrieved March 22, 2022, from https://www.eatright.org/food/vitamins and-supplements/types-of-vitamins-and-nutrients/is-your-body-trying-to-tell-you-something-common-nutrient-inadequacies-and-deficiencies
(4) Migala, J. (0AD). 10 Ways Your Body Is Telling You You’re Running Low on Key Vitamins. Retrieved from https://www.thehealthy.com/nutrition/signs-of-vitamin-deficiencies/
(5) Poor Nutrition Can Affect Hair, Nails, Gut, and Energy Level. (0AD). Retrieved from https://www.webmd.com/healthy-aging/over-50-nutrition-17/poor-nutrition-signs