Nutrient Deficiency: The Most Common Signs

According to the CDC Nutrition Report, most Americans are vitamin deficient. Are you one of them?

Even if you eat a balanced diet every day, it’s still possible that you’re missing out on some essential nutrients. This can negatively impact how your body performs and how you feel every day. 

If you don’t know the signs of nutrient deficiency, this article is for you.

We’ll walk you through the symptoms to look out for and help determine which vitamins and minerals you might need more of.

Common Signs of Nutrient Deficiency

Nutritional deficiencies can leave you feeling less than awesome. And, they can have long term effects, too.

But, if any of these symptoms sound familiar, don’t freak out. There are plenty of non surgical medical treatments that can help you feel better fast. Plus, most of these vitamin and mineral deficiencies can be corrected with a balanced diet and supplements.

Weak Immune System

If you get sick frequently or take a long time to heal after injury, you might be missing out on your daily dose of vitamin C. 

Your body relies on this vitamin’s antioxidant benefits to reduce free radicals and neutralize harmful chemicals in the body. So, a shortage can leave you exposed to illness and lengthened healing times.

Add healthy foods like citrus fruits, green leafy vegetables, tomatoes, and berries to your diet for an added boost.

Muscle Weakness and Aching Bones

Vitamin D plays a vital role when it comes to bone and muscle growth. And, not getting enough of it can lead to pain, weakness, and even severe conditions like osteoporosis and osteomalacia.

Getting enough vitamin D is easy. Just ten minutes of sun exposure per day will fulfill your daily requirements. Plus, you can easily add it to your meals by eating plenty of fatty fish like tuna, mackerel, sardines, and salmon. Other foods like liver egg yolks can help, too. 


Feeling run down? You might be low on B vitamins.

Not incorporating enough of these nutrients, especially vitamin B12, can drain your energy levels and leave you feeling foggy. 

The most common sources for these natural body boosters are animal protein like beef, seafood, and poultry. This puts vegetarians and vegans at high risk of developing a deficiency. If you don’t eat meat, be sure to get plenty of dark leafy greens and fortified soy products like tofu and soy milk.

Muscle Cramps

If you often experience muscle cramps and contractions like restless leg syndrome, tics or twitches in your eyelids, or numbness and tingling in your hands and feet, you might be missing out on magnesium.

This mineral helps your body maintain nerve and muscle function, supports your immune system, and keeps bones strong.

Luckily, it’s easy to get your daily dose by adding healthy fruits and vegetables like bananas, whole grains, nuts, and seeds to your diet. 

Feel Better Fast

Now that you know a bit about the common signs of nutrient deficiency, you can take a closer look at your symptoms. 

If you suspect that you might be missing out on a few essential vitamins and minerals, try keeping a food journal. This technique will help you monitor what you’re eating and how you feel every day.

And, when in doubt, speak to a physician or nutritionist. 

Visit our blog for tons more articles on maintaining a healthy diet, managing nutrition, and your overall health.