How to determine a lack of vitamins

How do you know which vitamins you are missing? Weakness, fatigue, poor condition of the skin, hair, nails, decreased vision, dental problems - all this is associated with a lack of vitamins. It remains to figure out what vitamins are needed if certain signs are present.

Vitamin	Deficiency signs	How to fill the gap
Vitamin A	Peeling skin, especially on the elbows, dry skin, dandruff, deterioration of the teeth	It is necessary to introduce fat-containing foods into the diet - butter and vegetable oil and consume carrots, apples, apricots, grapes, broccoli, parsley, eggs, dairy products, fish oil, beef liver
Vitamins of group B	Sleep disturbances, frequent constipation, dandruff, dullness, fragility, hair loss, acne	You need to eat meat, oatmeal, buckwheat, liver, wholemeal bread, raisins, asparagus, rice bran, fish oil
Vitamin C	Drowsiness, bleeding gums, fatigue, gum problems, sometimes fullness	Eat citrus fruits, spinach, berries, all types of cabbage, kiwi, lettuce, rose hips
Vitamin E	Dry skin, cracks in the skin, including the heels	Include oil, nuts, seeds, almonds and fish in the diet
Vitamin K	Irritability, trouble sleeping	Eat prunes, beets, dried apricots, bananas, zucchini, spinach
Vitamin D	Loss of appetite, trouble sleeping, burning mouth, blurred vision, weight loss. You can also talk about vitamin deficiency if children are restless, fearful, sleep poorly.	Include fish oil, milk, cereals, eggs, mushrooms, salmon, beef liver in the diet

Micronutrient deficiency

In addition to vitamins, a person needs microelements. They participate in almost all processes in the body and help protect it from the negative effects of the external environment. To find out what trace elements the body lacks, its condition should be analyzed.

How to determine which micronutrients are missing

Trace element	Deficiency signs	How to fill the gap
Calcium	Hair loss, dullness and brittleness, delamination of nails, caries, defects in tooth enamel. Children with calcium and fiber deficiencies eat paper or chalk.	Include broccoli, beans, spinach, dairy products, oatmeal, eggs, fish, shrimp, buckwheat in the diet
Zinc	Breakage and loss of hair, increased fatigue, dry skin, nails streaked with white stripes	Eat pumpkin seeds, oysters, garlic, beef liver, nuts, wheat bran
Glucose	You can talk about a lack of glucose if you want something sweet	Drink tea with honey, eat fruits, yogurt, chocolate, marshmallows
Chromium	High blood cholesterol, alcohol intolerance, desire to eat sweets	Include in the menu turkey, radish, lentils, radishes, beef, potatoes, beans
Iodine	Constant feeling of tiredness, weight gain, enlarged thyroid gland, brittle nails, dry hair, constipation	Eat seaweed, shrimp, cod liver, fish oil, cranberries, tuna, prunes
Iron	State of apathy, hair loss, lack of energy and stamina, the inner side of the lower eyelid becomes pale, pain appears during menstruation	Include in the diet red meat, shrimp, legumes, potatoes, offal, spinach, cauliflower, carrots, mussels, oysters
Magnesium	Poor appetite, irritability, anxiety, tooth sensitivity, sleep problems, high blood pressure	Eat beans, asparagus, spinach, wheat bran, nuts, green apples, green bell peppers
Potassium	Increased blood pressure, dry skin, feeling thirsty, swollen hands or ankles, high blood sugar, muscle pain after exercise	Include in the menu more vegetables and fruits (tomatoes, potatoes, pumpkin, apples, bananas, melons, apricots), as well as meat, legumes, nuts, dried fruits

What other signs of vitamin deficiency could be

To understand what vitamins and minerals the body lacks, one should not only study all the signs of a deficiency of nutrients, but first of all consult a doctor. He can accurately determine which vitamins are lacking and, if necessary, prescribe the intake of pharmaceutical preparations.

To determine which vitamin is missing, you should pay attention to the following symptoms:

severe fatigue;

high susceptibility to infections;

memory impairment;

the child does not eat and sleep well;

decreased emotional activity.

When you take care of your health, you are faced with the question of how to find out which vitamins the body lacks. By a number of signs, one can understand which useful substance is in short supply. To determine which vitamin is lacking in the body, it is necessary to analyze your appearance and overall health. Proper nutrition is necessary for the body to receive a sufficient amount of nutrients. If necessary, you can additionally take vitamin preparations. The video below will tell you in more detail about how to understand which vitamins the body lacks.

20 signs your body is lacking vitamins

Eating a balanced diet with lots of fruits, vegetables and protein is essential for a healthy lifestyle. If the body lacks any essential vitamin, the body will immediately report it with a whole bunch of unpleasant symptoms. Identifying the telltale signs of vitamin deficiency is the first step to solving the problem.

1. Weak nails and hair

There are a number of different factors that contribute to brittle hair and nails. One of the most common causes is a lack of biotin, also known as vitamin B7, which helps the body convert food into energy. Long-term use of certain medications can lead to vitamin B7 deficiency.

2. Cracks in the corner of the mouth

Lesions of the mouth or the area around it can be an indicator of a vitamin deficiency. People suffering from ulcers in the corners of the mouth are twice as likely to be deficient in iron and vitamins B1 and B2. If you have similar symptoms or strange "cracks" in your mouth, you should try adding more green vegetables and poultry to your diet.

3. Bleeding gums

People who eat fresh vegetables and fruits on a diet are unlikely to be deficient in vitamin C, which can weaken the gums and immune system. If the problem is severely run, it is even fraught with scurvy and loss of teeth.

4. Poor vision at night

A lack of vitamin A will lead to a decrease in the body's production of enough melanin, making it difficult for night vision. This problem can be solved by including more vitamin A-rich foods such as fish oil and liver in your diet.

5. Dandruff

Lack of vitamins B2, B3 and B6 can lead to dry scaly patches on the head, eyebrows, eyelids, chest and ears. The link between a lack of the aforementioned vitamins and these symptoms is currently unknown, but adding more of these vitamins to your daily diet may help cure dandruff.

6. Hair loss

Vitamins B3 and B7 are essential for the development of scalp hair. A deficiency in any of these vitamins can cause hair breakage and loss. However, it is worth noting that only in extreme cases of deficiency are supplements prescribed.

7. Red and / or white bumps all over the skin

Keratosis pilaris is a condition in which red or white bumps appear on the skin (like goose bumps). Not getting enough vitamins A and C can make the condition worse. Therefore, to prevent this, you need to add more eggs, fish and yellow fruits and vegetables to your diet.

8. Willis-Ekbom disease

Willis-Ekbom disease is a condition in which the patient experiences discomfort in the legs, causing an irresistible urge to move them. This is mainly caused by a lack of iron in the body, but inadequate intake of vitamin C can also contribute to the disease.

9. High blood pressure

High blood pressure can be caused by a lack of vitamin D. Adults need about 600 IU of vitamin D a day. The best sources of vitamin D are salmon, tuna, beef liver, and egg yolks.

10. Low blood pressure

A lack of vitamin D causes high blood pressure, but a lack of vitamin B12 does the opposite. A lack of vitamin B12 can cause muscle weakness and lack of bladder control. If a person suffers from low blood pressure due to vitamin B12 deficiency, it is necessary to increase the intake of beef, milk and eggs.

11. Excessive sweating

Excessive sweating can be a sign that the body requires vitamin D. Even the most casual, non-physical work, such as sitting at the computer, can lead to the appearance of small beads of sweat on the forehead.

12. Fatigue

Extreme sleepiness during the day, even though you sleep more than 8 hours each night, may indicate that your body is lacking normal vitamin B12 levels. This causes the blood cells to not carry enough oxygen to the body, resulting in drowsiness.

13. Brittle bones

Muscle mass stops developing around the age of 30, so it is important to maintain a healthy intake of both calcium and essential vitamins to keep bones strong in later years of life. A deficiency in vitamins can compromise bone strength, and even a light blow to something hard can lead to a fracture.

14. Depression

Vitamin D plays a fairly important role in providing the brain with the feel-good hormones it needs to complete even the most challenging tasks. With an insufficient level of vitamin D, a feeling of hopelessness will roll over even with the simplest problem.

15. Reduction of muscle mass

It's not just barbells and exercise machines that help build muscle - vitamin D also plays a huge role in muscle growth. And when vitamin D levels drop, muscles will slowly "dry out", leaving the person confused as to why even climbing stairs is so exhausting.

16. Tingling sensation

Vitamin deficiencies reduce the amount of oxygen that blood cells can carry. This makes it difficult for blood to circulate and leads to strange tingling sensations in random parts of the body.

17. Strange behavior

If someone accidentally leaves their keys in the refrigerator or suddenly forgets the name of their nephew or niece, the reason for this may be a lack of vitamin B12. A lack of vitamin B12 can easily be mistaken for Alzheimer's in older patients, but vitamin B12 supplementation can help relieve these symptoms.

18. Dizziness

Dizziness is also a common symptom of vitamin deficiency. In the most "neglected" cases, people with any vitamin deficiency can experience a complete loss of balance in the most unexpected moments.

19. Pallor

Vitamin B12 deficiency also "drains" skin color. If the body is severely deficient in this vitamin, then the red blood cells can easily collapse, giving the skin an unhealthy yellowish tint.

20. Smooth, red tongue

If small bumps (papillae) on the edges have disappeared on the tongue, then this is one of the signs that a person suffers from a lack of vitamin B12. Soreness in the back of the tongue is also a common symptom of vitamin deficiency. The food will likely lose its flavor, but you should try to eat more beef, tuna, and fortified cereals.

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Often, poor health and appearance signals a deficiency of vitamins, today about how to find out which vitamins are missing the body.

Poor health, weakness, fatigue can be associated with a deficiency of vitamins, especially in the spring, vitamin deficiency is manifested, as well as after past illnesses, especially chronic ones. Stress, increased physical, mental, emotional stress leads to a lack of vitamins and minerals in the body. The fact is that when the body works with overloads, more energy and vitamins are consumed, add inadequate or improper nutrition here and again you will get a lack of vitamins in the body. With all the desire to eat properly and fully, it is very difficult to resist the temptations that are usually found on the tables in every family - mayonnaise, sausage, sweets, alcohol, etc., these products do not replenish the body with vitamins, nevertheless, their digestion is spent energy and supply of nutrients of the body.

There is a direct connection between the lack of vitamins in the body and the appearance, as well as poor health. one follows from the other. For example, some cosmetic problems cannot be eliminated using special masks, shampoos and even medical cosmetics, because including cosmetic defects, the body signals us about its problems and that it lacks adequate nutrition.

It is necessary to immediately make a reservation that there are cases of metabolic disorders, or with diseases of the gastrointestinal tract, useful substances are not fully absorbed by the body, despite the fact that a person eats correctly and fully.

What is inside is also outside, the causes and solutions to problems outside must be sought inside.

Some health problems may not indicate a disease at all, but a lack of vitamins. It is very easy to solve a problem if you know its source. Signs by which you can find out what vitamins are lacking lie on the surface, you should pay attention to yourself.

If you lack vitamins:

1. Vitamin B3- bad breath can be not only a reason for visiting a dentist and gastroenterologist, but also a reason to adjust your diet.
2. Vitamin C- this can manifest itself in long-lasting bruises, even small bruises leave their marks on the body for a long time.
3. Vitamins of group B- their deficiency can be manifested by frequent constipation.
4. Vitamins B3 and E, as well as manganese and potassium in deficiency are responsible for weakness, dizziness and tinnitus.
5. Redness of the eyes, especially for women, is a tragedy, because this deficiency adds several years. And if you are prone to frequent formation of barley and poorly see in the dark, replenish stocks vitamins A and B2.
6. Without vitamins B12, B6, F and selenium dandruff cannot be defeated with any shampoos and hair masks.
7. Flaw vitamins B, F and iodine will lead to unpleasant consequences - dull and brittle hair.
8. Vitamins B9, C, H, inositol are very necessary for the beauty of hair, if there is a lack of them, hair can begin to fall out.
9. If no advice on eliminating insomnia helps, then perhaps this is due to a vitamin deficiency. group B, potassium and calcium.
10. Frequent nosebleeds are caused by a deficiency vitamins C, K and B3, the drug ascorutin (vitamin C and rutin) helps a lot
    
11. Vitamins A and B- the guarantee of clean, healthy skin without rashes, peeling and cosmetic defects .

However, it would not be true to believe that vitamins can cure diseases,

You have probably noticed such a state more than once when nothing seems to hurt, but there is not enough strength for anything. Or suddenly nails began to break or exfoliate, or hair falls out more than usual. There seems to be no reason to go to the doctor, but it's still worth worrying about. Thus, our body makes us understand that it is missing something. And it is not necessary to ignore such warnings, on the contrary, you need to learn, according to such prompts from the body, to understand what it needs right now and how to replenish it. Let's figure it out.

Determine the lack of vitamins by symptoms

If you have:

• Lack of appetite.
• Acne and skin rashes.
• You are more likely to get colds.
• Eyesight began to deteriorate.
• Calluses started to form.

The problem is a lack of vitamin A .

How to replenish: include in the diet yellow and orange vegetables and fruits, fatty fish (mackerel, horse mackerel, etc.), milk and butter.

And it is found in carrots and parsley.

If:

• Hair problems started (they became dull).
• Dandruff appeared.
• The nails are brittle and flakey.
• Bad breath has appeared.
• Wounds began to form in the corners of the mouth.
• Frequent dizziness and migraines.
• Sleep poorly or suffer from insomnia.
• Constipation worries.

Then we can say with complete confidence that your body urgently needs to replenish the lack of B vitamins. .

How to replenish : consume more vegetables and nuts, cereals. There is a lot of vitamin B3 in sea fish, legumes, poultry meat. B12 - in milk, pork, beef.

Maximum amount of vitamins group B is found in bran, liver, brewer's yeast and sprouted wheat grains.

If:

• Wounds and scrapes take longer than usual to heal.
• Bruises remain on the skin, even from minor bruises.
• Gaining weight (without changing your diet and diet).
• You get tired quickly.
• Smoke.

Then the body desperately needs vitamin C ... Especially those who are addicted to tobacco. The fact is that nicotine has an extremely negative effect on vitamin C and promotes its rapid elimination from the body. Alcohol, by the way, has an even more destructive effect.

How to replenish : eat more citrus fruits (provided that you are not allergic), broccoli, spinach, rosehip syrup, kiwi.

Maximum amount of vitamin C can be found (no, not in citrus fruits), but in black currants, sorrel and strawberries.

If:

• Teeth began to deteriorate.
• The joints periodically hurt (provided that you have not previously suffered from any diseases of the musculoskeletal system).
• You have become more susceptible and irritable.

The lack of vitamin D is obvious ... Especially often this problem arises in winter due to the lack of natural production of this vitamin from the sun's rays. Lack of vitamin D interferes with the absorption of calcium in the body, which leads to a deterioration in the condition of bones and teeth.

How to replenish : spend more time outdoors (even on a frosty day), regularly eat seafood, liver and yolks. Some people prefer to receive this vitamin in tablets. Be careful! Do not prescribe yourself the number of vitamin D tablets on your own - overdose is dangerous!

Maximum amount of vitamin D is in black caviar.

If:

• Symptoms of diabetes appear (thirst, increased appetite, itchy skin, etc.).
• The blood stops longer after the cut than before.

That the reason for this condition, most likely, will be a lack of vitamin K. ... The lack of this vitamin in the body is due to: the use of carbonated drinks, sedatives, some antibiotics, alcohol and malfunctions of the gastrointestinal tract.

How to replenish : Include Brussels sprouts, spinach, bananas, kiwi and olive oil on the menu. Be sure to give up soda.

Maximum amount of vitamin K is found in cauliflower and cabbage.

If:

• Frequent stomach pains.
• After eating, heartburn suffers.
• An allergic reaction to common foods has appeared.

Then you need to replenish the reserves in the body of vitamin U ... The fact is that this vitamin is not produced by our body, and we can get it by eating certain foods. It is not even quite a vitamin, but rather a vitamin-like substance that prevents the appearance of stomach and duodenal ulcers, promotes wound healing, the production of antihistamines, and reduces the development of food allergies.

How to replenish : Eat bananas, onions, fresh tomatoes, parsley, bell peppers, turnips and cabbage.

The maximum amount of this vitamin found in asparagus and beets.

Determine the lack of vitamins by a change in taste

Quite often, it is possible to determine that some bad changes are taking place in the body and it (the body) requires immediate help, according to our culinary preferences. For example, if you want something sweet, but earlier you could hardly be called a sweet tooth , then the body lacks vitamins A and E, magnesium, phosphorus and chromium. The result will be dry skin, brittle nails, and sores (bites) around the mouth.

It is possible and necessary to restore the lack of these components in the body by eating more hard cheese, spinach, liver, pumpkin seeds and broccoli.

If you want fat then the lack of calcium and D3 on the face. This will be followed by problems with teeth, bones, nails, and growth retardation in children. It is necessary to enter into the menu: dairy products, broccoli, legumes, as well as magnesium and vitamin D tablets (after consulting a doctor).

If you want butter and flour ,

then the deficiency of nitrogen and fats is obvious. The consequences of this deficiency will be neuroses, depression, pain in the kidneys and muscles. Introduce eggs, cottage cheese, soy, vegetable and animal proteins into your diet.

Did you know that there are not only vitamins, but also anti-vitamins? These substances can destroy the beneficial effects of vitamins and even lead to vitamin deficiency. Let me explain with a specific example: a cut apple. You ate one half now, and left the other to eat later. After a short time, you see that the remaining half of the apple has begun to darken. "It's okay, - you think - it's natural ascorbic acid!"

Nothing like this! In fact, there is practically no vitamin C there. The thing is that under the influence of light in an apple, ascorbinase begins to be produced - a substance similar in chemical structure to vitamin C, but having an absolutely opposite mechanism of influence on the body. It causes oxidation and actually destroys vitamin C. And all vitamins, without exception, have such antipodes. There are a lot of anti-vitamins in raw foods. Therefore, if you have prepared a vegetable or fruit salad, then you should eat it right away. .

A few words in conclusion

Of course, it would be more correct, if there are any malfunctions in the body, to seek qualified help from a specialist, in this case a therapist.

Because some of the symptoms of vitamin deficiency are similar to those of the onset of serious illness. Therefore, I would recommend that you still see a doctor. Especially if you haven't been to him for a long time.

It is better to make sure once again that all the tests are normal and that the problem is really a lack of some vitamin, than then reproach yourself for the untimely visit to the doctor.

So that there are no problems with a lack of any vitamin, it is advisable to drink a multivitamin complex with a course in the autumn-winter period. And, of course, if possible, eat correctly and variedly, eat more fresh vegetables and fruits, walk a lot in the fresh air, “load” the body with exercises, sleep at least 8 hours a day. Take serious care of your health and give up bad habits once and for all .

Everyone probably knows that our body needs vitamins, and if it does not receive them in the right amount, then health problems may eventually arise. An unbalanced diet is one of the reasons for a lack of vitamins, and when your diet is formulated correctly, then everything will be in order with your health. We want to tell you about how to determine that your body is suffering and needs certain vitamins. We take on arms!

Calcium

A lack of calcium in the body is evidenced by muscle cramps, especially at night, as well as brittle nails and frequent fatigue. To feel better, be sure to eat lean fish, nuts, cheese, and dairy products. Just give preference to dairy products with a normal percentage of fat - low-fat foods will not solve the problem.

Vitamin D

The main visible signs of an insufficient amount of this vitamin in the body include insomnia and loss of appetite. Frequent colds can also be an indicator of vitamin D deficiency. The main sources of this vital vitamin for the immune system and bone tissue are cheese, cottage cheese, fish, seafood, and egg yolk.

Vitamin A

We all learned from childhood that carrots, which contain vitamin A, are good for eye health. But as adults and spending a lot of time in front of a computer screen, we completely forgot that the deficiency of this vitamin affects our vision. If you constantly feel dryness and pain in your eyes, and in the dark you can hardly distinguish even the contours of objects, this is a reason to eat more orange vegetables - they will help you replenish the lack of vitamin A.

B vitamins

When talking about B vitamins, it is important to remember that they do not accumulate in the body. That is why it is so important to ensure their daily intake. The first symptoms of a lack of vitamins of this group are manifested by a very characteristic hair loss, deterioration in complexion and brittle nails. Eat more nuts and grains, green vegetables, and lean meats. 4

Vitamin C

If we make a rating of the vitamins that are most important for us, then ascorbic acid or vitamin C would occupy one of the leading positions, because it participates in the vast majority of chemical processes in the body. That is why, when you notice the first signs of a shortage of this valuable element, be sure to add an extra portion of citrus fruits, apples and kiwi, green leafy vegetables, bell peppers and tomatoes to your diet. All of these foods are incredibly rich in vitamin C.

But how do you recognize a deficiency in this vitamin? The main symptom of vitamin C deficiency is, of course, frequent colds. In addition, you should pay attention to constantly appearing bruises on the body for no particular reason, poorly healing wounds and very dry skin. These symptoms also indicate a lack of this vitamin.

Iron

A dull complexion and cracks in the corners of the lips, regular headaches and constant chills, bleeding gums and difficulty breathing are the main signs of a lack of iron in the body. In order to reduce the risk of anemia, it is enough to include buckwheat and green vegetables, as well as liver and boiled shellfish in your daily menu.

Zinc

Zinc deficiency is indicated by skin problems that cannot be solved with cosmetics and procedures, brittle nails and hair, frequent colds and viral infections, as well as poor appetite - common signs of depletion of zinc reserves. Replenishing zinc is best with pumpkin seeds, wheat germ (white flour, on the other hand, depletes reserves) and raw onions. Oysters, shrimps, wild meat (maral, elk) are also rich in zinc. Of the meat available, beef is the richest in zinc.