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From bolstering our immune system to fortifying our bones, vitamins play an essential role for our health. Yet, despite their importance, many individuals unwittingly suffer from deficiencies, often unaware of the subtle cues their bodies are sending. Recently, nutritionist Apurwa Agarwal took to Instagram to share the silent yet telling signs that your body may be grappling with a shortage of vital vitamins.
“Recognising these symptoms can be the first step towards addressing nutritional imbalances,” she captioned the post.
We reached out to experts on how to address these vitamin deficiencies and resolve the health issues accompanying them.
Agarwal noted that constantly being sick, feeling blue, hair loss, declining bone density and sore muscles are signs of vitamin D deficiency.
To prevent this deficiency, Dr Rajmadhangi D, MBBS, MD (general Medicine), Apollo Spectra Hospital, Chennai advises to spend time outdoors to allow your skin to produce vitamin D in response to sunlight. Additionally, including vitamin D-rich foods in your diet, such as fatty fish, fortified dairy products and eggs is important. “Consult a healthcare professional for vitamin D supplements, if necessary,” she added.
Headache or dizziness, pale skin, chest pain, inflammation or soreness of tongue, and brittle nails are signs that your body is dealing with iron deficiency, Agarwal mentioned.
The best way to combat this deficiency, according to Kalpana Gupta, clinical nutritionist, Max Smart Super Speciality Hospital, Saket, is to consume iron-rich food. “Non vegetarian food, like beef, liver, fish and sea food, is the most bioavailable form of iron that is easily absorbed by the body. Vegetarian sources such as peas, legumes, dark green leafy veggies, and whole grains like bajra and ragi, are also full of iron,” she recommended.
Another way is to increase iron absorption in the body. “Add citric foods like lemons with meals to enhance the iron absorption. Using iron utensils for cooking helps increase the iron content of food. Germinated and fermented foods like sprouts and idli can also be consumed,” Gupta said.
Signs like loss of appetite, nausea, disorientation, disturbed vision and a pricking sensation can indicate a vitamin B-12 deficiency, Agarwal cautioned.
Chandni Haldurai, nutrition head, Cult.Fit, recommended dietary changes to prevent this deficiency. “Eat foods high in vitamin B-12 such as dairy, meat, fish and eggs. Limiting alcohol is also important as it can disrupt the absorption of this vitamin,” she said.
Additionally, Haldurai advises supplementation if the deficiency continues. “In extreme circumstances, medical professionals may use intramuscular injection.”
Agarwal urged that nighttime leg cramps, anxiety, neck and shoulder pain, constipation and menstrual disorders might be symptoms of magnesium deficiency.
Dr Rajmadhangi said that magnesium-rich foods like leafy greens, nuts, seeds and whole grains can address this deficiency. Even reducing the intake of caffeine and alcohol can help, as they contribute to magnesium loss. Using topical magnesium oils or creams for better absorption through the skin, can also combat magnesium deficiency.
While dietary modifications can often address these deficiencies, Dr Rajmadhangi said that it’s essential to consult a nutritionist or a medical expert for personalised advice. “A well-balanced and nutrient-dense diet, coupled with supplements, when necessary, can play a significant role in preventing and addressing vitamin deficiencies, ensuring a healthier and more vibrant life.”
