Signs of vitamin deficiency can include brittle hair and nails, mouth ulcers, hair loss, scaly skin patches and more. Recognizing these warning signs helps you adjust your diet to get the necessary essential vitamins daily.
A balanced and nutritious diet can have numerous advantages. On the contrary, a diet lacking essential nutrients may result in unpleasant symptoms.
These symptoms are your body's way of alerting you to possible vitamin and mineral shortages.
- Brittle hair and nails
A lack of biotin is one factor that may contribute to brittle hair and nails.
Biotin, also known as vitamin B7, helps the body convert food into energy. A biotin deficiency is extremely rare, but symptoms such as brittle and thinning hair and nails may appear when it does occur.
Other signs of biotin deficiency include chronic fatigue, muscle pain, cramps and tingling in the hands and feet (1).
Pregnant women, heavy smokers or drinkers, and people with digestive disorders such as Crohn's disease are particularly vulnerable to developing biotin deficiency.
Additionally, prolonged use of antibiotics and certain anti-seizure medications have been identified as a potential risk factor
Eating raw egg whites may lead to biotin deficiency as they contain avidin, a protein which binds with biotin and inhibits its absorption
- Mouth ulcers or cracks in the corners of the mouth
Lesions around and within the mouth may indicate an inadequate intake of specific vitamins or minerals.
For example, mouth ulcers (also referred to as canker sores) are often the result of a deficiency in iron or B vitamins.
One study suggests that patients with mouth ulcers are twice as likely to have low iron levels
Another study revealed that around 28% of patients with mouth ulcers had deficiencies in thiamine (vitamin B1), riboflavin (vitamin B2), and pyridoxine (vitamin B6)
Angular Cheilitis, a condition in which the corners of the mouth crackle or bleed, can be caused by excessive salivation or dehydration. However, it could also be due to an inadequate intake of iron and B vitamins such as riboflavin
Iron is found in poultry, meat, fish, legumes, dark leafy greens, nuts and seeds, and whole grains
- Bleeding gums
A rough tooth-brushing technique or a diet lacking in vitamin C may cause bleeding gums.
Vitamin C is integral to wound healing and immunity, acting as an antioxidant that shields cells from damage.
Your body does not produce vitamin C alone, so the only way to ensure adequate levels is through diet
Vitamin C deficiencies are rare among those who consume enough fresh fruits and vegetables daily, but unfortunately, many people fail to eat enough of these items every day.
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- Poor night vision and white growths on the eyes
A nutrient-deficient diet can sometimes cause visual impairments.
Vitamin A deficiencies, for instance, have been known to contribute to night blindness - an impairment in vision that occurs when exposed to dim light or complete darkness.
Vitamin A is necessary to produce rhodopsin, a pigment in the retinas of your eyes that allows you to see at night.
Left untreated, night blindness can progress into xerophthalmia - a condition which damages the cornea and eventually leads to blindness
Another early sign of xerophthalmia is Bitot's spots, slightly elevated, foamy white growths on the conjunctiva or white part of the eyes.
Growths can be reduced to a certain extent but will entirely disappear once vitamin A deficiency has been corrected
Vitamin A deficiency is uncommon in developed countries. If you believe your intake of this essential nutrient might be inadequate, try eating more vitamin-A-rich foods like organ meats, dairy products, eggs, fish, dark leafy greens and yellow-orange vegetables
- Scaly patches and dandruff
Seborrheic dermatitis (SB) and dandruff are two skin disorders that affect oil-producing areas of your body.
Both conditions cause itchy, flaking skin. Dandruff usually affects the scalp, while seborrheic dermatitis can manifest on the face, upper chest, armpits and groin.
Skin disorders are more likely during the first three months of life, during puberty, and by mid-adulthood.
Studies show that both conditions are prevalent. Up to 42% of infants and 50% of adults may experience dandruff or seborrheic dermatitis at some point (29 Trusted Source, 30 Trusted Source).
Various factors, including an inadequate diet for essential vitamins, may cause dandruff and seborrheic dermatitis. Low levels of zinc, niacin (vitamin B3), riboflavin (vitamin B2), and pyridoxine (vitamin B6) have all been known to contribute (13, 29 Trusted Source, 31).
- Hair loss
Hair loss is an increasingly common symptom among adults. Up to 50% of adults will experience some degree of hair thinning by 50 years old
According to 34Trusted Source, a diet rich in the following nutrients may help prevent or slow hair loss.
Iron. This mineral plays a significant role in DNA synthesis, including that found within hair follicles. Too little iron can lead to hair stopping growing or falling outZinc. Zinc plays an essential role in maintaining calcium levels throughout the body.
Zinc is essential for protein synthesis and cell division, two processes for hair growth . Linoleic acid (LA) and alpha-linolenic acid (ALA) play an essential role in hair health; their absence may lead to hair loss
These essential fatty acids are necessary for hair growth and maintenance Niacin (vitamin B3), known as Niacinamide, is essential to keeping hair healthy. Alopecia - a condition in which one's hair falls out - occurs when these essential fatty acids do not reach their required level.
Hair loss, often manifested as small patches, could be a symptom of niacin deficiency
Biotin (vitamin B7), another B vitamin that, when lacking, may contribute to hair lossMeat, fish, eggs, legumes, dark leafy greens, nuts and seeds, and whole grains are all excellent sources of iron and zinc.
Niacin-rich foods include meat, fish, dairy products, whole grains, legumes, nuts and seeds, and leafy greens. Furthermore, these sources contain biotin, which is found in egg yolks and organ meats.
Leafy vegetables, nuts, whole grains and vegetable oils are high in LA; on the other hand, walnuts, flaxseeds, chia seeds and soy nuts contain ALA.
Many supplements claim to prevent hair loss. Many contain a combination of the nutrients listed above and several others.
- Red or white bumps on the skin
Keratosis pilaris is a condition that causes goosebump-like bumps to appear on cheeks, arms, thighs or buttocks. These small nodules may also be accompanied by corkscrew or ingrown hairs.
Typically, this disorder appears during childhood and usually disappears by adulthood.
Though the exact cause of these small bumps on the skin remains uncertain, they may occur when too much keratin is produced in hair follicles. This can result in high red or white skin spots
Keratosis pilaris may have a genetic component, meaning someone is more likely to get it if their family has it. On the other hand, studies have also reported cases in people whose diets lack vitamins A and C
- Restless leg syndrome
Restless leg syndrome, or Willis-Ekbom disease, is a neurological disorder that causes unpleasant or uncomfortable sensations in the legs and an overwhelming urge to move them .
According to the National Institute of Neurological Disorders and Stroke, RLS affects up to 10% of Americans - women twice as likely as men. Most people find their urge to move worse when relaxing or trying to sleep.
Though the exact cause of RLS remains uncertain, research suggests there may be a correlation between symptoms associated with RLS and low iron levels in individuals.
Studies have linked low iron stores to increased severity of RLS symptoms. Furthermore, studies have noted that these symptoms often manifest during pregnancy - when women's iron levels tend to drop .
Supplementing with iron can often reduce RLS symptoms, particularly for those with an iron deficiency. However, results may vary from person to person.
