Common Vitamin Deficiencies

When it comes to vitamin deficiency, it’s more common than you might think! If you aren’t sure you're getting enough daily vitamins and nutrients, one of the easiest solutions is to take a daily multivitamin. However, that may not always be enough. Be sure to know what may be missing from your vitamin supplements. Use some of the tips below to fill in the gaps and be sure to use whole foods where possible over synthetic supplements.

Vitamins You Might Be Deficient In:

• Vitamin D: Common in people with limited sun exposure or those living in northern latitudes. Symptoms include fatigue, muscle weakness, and increased fracture risk.

• Vitamin B12: Especially prevalent among vegetarians and vegans. Deficiency can cause fatigue or even neurological symptoms like numbness and tingling.

• Iron: Often affects women due to menstruation or pregnancy.

• Biotin (Vitamin B7): Can lead to brittle hair and nails. You are more at risk if you have had prolonged antibiotic use or often consume raw egg whites.

• Vitamin A: Deficiency may cause poor night vision and eye issues like Bitot’s spots (foamy spots on the eyes affecting vision).

• Riboflavin (B2) & Pyridoxine (B6): Low levels may contribute to skin issues like dandruff and seborrheic dermatitis.

How to Get More Through Diet or Supplements:

• Vitamin D: Increase your time in the sun by opening window shades and getting outside more. Also eat fatty fish, egg yolks, and vitamin D fortified foods.

• Vitamin B12: Consume meat, fish, and dairy. Vegans should consider fortified foods or B12 supplements.

• Iron: Eat red meat, poultry, fish, legumes, and leafy greens. Iron supplements may be necessary for any severe deficiency.

• Biotin: Eat eggs, organ meats, nuts, seeds, and vegetables like spinach and sweet potatoes.

• Vitamin A: Add organ meats, dairy, eggs, fish, and orange-colored vegetables like carrots and sweet potatoes. Be careful with vitamin A supplements due to a toxicity risk.

• Riboflavin & Pyridoxine: Eat poultry, meat, fish, eggs, dairy, oats, nuts, and green vegetables.