“Nutrient deficiencies alter bodily functions and processes at the most basic cellular level,” says Tricia L. Psota, Ph.D., RDN, president-elect of the DC Metro Area Dietetic Association via Everyday Health. “These processes include water balance, enzyme function, nerve signaling, digestion, and metabolism. Resolving these deficiencies is important for optimal growth, development and function.”
In a survey of American adults, it was found that more than 40 percent were found not to get enough of vitamins A and E as well as minerals calcium and magnesium through their daily diets.
“Americans consume far too many empty calories -- foods high in sugar or fat and not much else,” says Kathy McManus, Ph.D., head of nutrition at Brigham and Women's Hospital in Boston. “And we're still not getting people to eat enough nutrient-rich foods, like vegetables, fruit, whole grains, and nuts.”
Here are eight vitamins and minerals and their deficiency signs. It is important to remember that these symptoms could be signs of other illnesses, so to ensure that you have the correct diagnosis, contact your health care provider.
1. Vitamin D produces hormones that help regulate the body’s calcium level. This vitamin is essential for good bone growth and maintenance. Signs of insufficient vitamin D levels are bowed legs, fragile bones that are easily broken, loss of height in adults and mood disorders like depression. Fatigue, muscle aches and weakness are also symptoms. Declining vision may be linked to low levels of vitamin D. It is also suspected that autoimmune diseases like lupus, multiple sclerosis, rheumatoid arthritis, respiratory infections and Crohn’s disease are related to insufficient amounts of vitamin D.
Sunlight is an excellent source of vitamin D, and it’s free. Researchers recommend spending some of your days soaking up the sun’s rays -- 20 minutes should do it. Other sources include salmon; vitamin D-fortified milk, rockfish, tuna and fortified orange juice. A bonus is that fish abundant in Omega-3 fatty acids help protect the heart and with age-related memory problems.
2. Vitamin A is important for healthy eyesight, especially in low light conditions. It is also involved in maintaining a robust immune system and tissue growth.
Low intake levels of vitamin A can cause the following signs: dry eye, corneal disorders, night blindness, loss of taste, macular degeneration, photophobia, dry or bumpy skin, poor wound healing, dry and brittle hair, and a weakened immune system.
Good sources of vitamin A include dark green and brightly colored vegetables such as sweet potatoes, spinach, pumpkins, squash and carrots. Calf’s liver is another excellent source of vitamin A. A bonus is that these foods are also high in fiber and vitamin C.
3. Potassium plays a very important role in nerve impulse transmission. As an electrolyte, it supplies charged ions to maintain correct nerve impulses that travel between the brain, body and back. So potassium maintains heart activity, builds and sustains muscles, and assists in protein synthesis.
Symptoms of potassium deficiency include muscle cramps; pins and needles; excessive thirst, urination or sweating; low blood pressure; and heart arrhythmias and palpitations. Not getting enough potassium increases the risk of kidney stones and osteoporosis, too.
Sources of potassium are carrots, yogurt, tomatoes, spinach, lentils, orange juice, fish, peas, bananas and apples.
4. Magnesium helps regulate blood pressure, ensures a strong immune system and maintains bone strength.
Symptoms of magnesium deficiency include cancer, a compromised immune system, diabetes, vitamin K deficiency, depression, asthma, body spasms or tics, heart disease, erectile dysfunction, and migraines.
Good sources of magnesium include nuts such as almonds, cashews, and peanuts; spinach; edamame; black peas; halibut; and oatmeal. The health benefits don't end there -- beans and lentils are high in fiber and proteins. Nuts and fish help stave off heart disease because they are excellent sources of unsaturated fats.
5. Calcium helps maintain strong bones and controls muscle and nerve functions similar to potassium’s role in nerve impulse transmission. Studies suggest that calcium is good for heart and artery health as well. It could also lower the risk of breast and other types of cancer.
Signs of very low calcium levels include abnormal heart rhythms, poor appetite, fatigue, and muscle cramps.
Good sources of calcium are milk, dark, leafy greens, calcium-fortified orange juice, yogurt, enriched tofu, fortified cereal and low-fat cheeses like ricotta. Milk and its products are great sources of protein and potassium.
6. Vitamin B12 aids in building neurotransmitters for brain and limb nerve impulses. This deficiency is becoming more common with the increase in people who are vegans and those who have had weight-loss surgery.
Symptoms of severe deficiencies are problems with walking and balance, weakness, anemia, numbness in hands, feet and legs, memory loss, hallucinations and paranoia.
Vitamin B12 primarily comes from animal sources. Fish, chicken, yogurt and milk are good sources. Vegans may want to eat B12-fortified foods like non-dairy milk, meat substitutes and breakfast cereals.
7. Folate, or folic acid, is very important for women of childbearing age. A pregnant woman with a folate deficiency could mean a decrease in the total number of cells in the developing fetus as well as risking neural tube defects.
Symptoms include poor growth, fatigue, swollen tongue, gray hair and mouth ulcers.
Women who become pregnant should take a daily folate supplement. To find natural sources of folic acid, eat fortified cereals, leafy greens and lentils.
8. Choline is a little-known nutrient important for growing and maintaining healthy cell growth and is a critical component of the structural integrity of a cell wall. It is particularly important for muscle and nerve function and is essential during fetal brain development .
Symptoms include liver, heart and lymphocyte disorders, neurotransmission disturbances, memory, and mood disorders.
Choline is found in eggs, peas and cooked, dry beans. There’s a bonus here, too -- beans and peas are both rich in protein and many nutrients including folate, magnesium and potassium.
Now that you’re aware of the signs of nutritional deficiencies, you’re armed with information to avoid insufficient levels of vitamins and minerals. You can’t go wrong by loading up on nutritious, healthy food, whatever your food orientation – omnivore or vegan.