Common vitamin deficient warning signs and best foods to bring you back to good health

The NHS has highlighted several key signs that could suggest you’re lacking in certain essential vitamins and nutrients.

There are 13 specific nutrients that your body needs to function optimally, including: Vitamins A, C, D, E, K, Thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5), Biotin (B7), Pyridoxine (B6), Cobalamin (B12) and Folate (folic acid or B9).

These vitamins not only help your body to operate smoothly but also aid in cell growth, development and normal cell function.

If you suspect a deficiency, a doctor can recommend a blood test.

However, there are some clear signs that could be addressed by purchasing over-the-counter supplements.

For instance, Vitamin A deficiency may present itself with symptoms such as impaired vision in dim light and unhealthy skin.

1. Vitamin A:

Some signs of vitamin A deficiency include:

• Vision problems such as difficulty seeing in low light or at night
• Dry eyes, where the whites of the eyes and corneas may become dry and thick
• Corneal ulcers, which are open sores may appear on the corneas
• Keratomalacia, this causes the corneas to become dry or cloud over
• Skin may become dry, scaly, itchy, or broken
• Hair may become dry or fall out severely
• Fingernails may break easily

Vitamin A, also known as retinol, has several important functions. It helps your body’s natural defence against illness and infection (the immune system) work properly. It also help your vision in dim light and keeps your skin and the lining of some parts of the body, such as the nose, healthy.

Good sources of vitamin A (retinol) to eat to increase your intake include: cheese, eggs, oily fish, fortified low-fat spreads, milk, yoghurt, liver, yellow, red and green fruit and leafy vegetables.

2. Vitamin C:

Some signs of vitamin C deficiency include:

• Fatigue
• Irritability
• Joint, muscle, or leg pain
• Bleeding gums – they may swell and turn purple and spongy
• Loose teeth that may fall out
• Red or blue spots on the skin, usually on the legs and feet
• Bruising easily
• Rough, scaly skin
• Dry, brittle hair that coils like a corkscrew

Vitamin C, also known as ascorbic acid, has several important functions. These include: helping to protect cells and keeping them healthy, maintaining healthy skin, blood vessels, bones and cartilage and helping with wound healing. Lack of vitamin C can lead to scurvy.

Good sources include: citrus fruit, such as oranges and orange juice, peppers, strawberries, blackcurrants, broccoli, brussels sprouts and potatoes.

3. Vitamin D:

Some signs of vitamin D deficiency include:

• Bone pain, especially in the legs
• Muscle weakness in the upper arms, thighs, or hips can cause waddling while walking
• Feeling tired or exhausted Having trouble sleeping
• Mood changes: Feeling depressed or sad
• Hair loss can be a symptom of vitamin D deficiency
• Loss of appetite
• Getting sick more easily
• Pale skin can be a symptom of vitamin D deficiency

Vitamin D helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth and muscles healthy.

The body creates vitamin D from direct sunlight on the skin when outdoors. But between October and early March we do not make enough vitamin D from sunlight.

A source of vitamin D is dietary supplements. Vitamin D is also found in a small number of food, such as:

• oily fish – such as salmon, sardines, herring and mackerel
• red meat
• liver
• egg yolks
• fortified foods – such as some fat spreads and breakfast cereals

4. Vitamin E:

Vitamin E deficiency can lead to nerve and muscle damage. This may result in numbness in the arms and legs, difficulties in controlling body movements, muscle weakness, and issues with vision.

Vitamin E deficiency is uncommon among healthy individuals. It can occur when the body struggles to absorb fats effectively. Those with conditions like Crohn’s disease or cystic fibrosis might experience vitamin E deficiency as a result of oily stools or ongoing diarrhoea.

Good sources include:

• plant oils – such as rapeseed (vegetable oil), sunflower, soya, corn and olive oil
• nuts and seeds
• wheatgerm – found in cereals and cereal product

5. Vitamin K:

Signs of vitamin K deficiency include:

• Easy bruising, bleeding gums, nosebleeds, heavy menstrual periods, and bleeding from the gastrointestinal (GI) tract
• Blood in stool or urine
• Bone pain and muscle weakness
• Fatigue

Vitamin K refers to a collection of vitamins essential for the body’s ability to clot blood, which plays a crucial role in the healing process of wounds. Vitamin K is found in:

• green leafy vegetables – such as broccoli and spinach
• vegetable oils
• cereal grains

6. Thiamin (vitamin B1):

Thiamin, also known as vitamin B1, helps: the body break down and release energy from food and keeps the nervous system healthy.

Thiamin deficiency can start with some rather unclear symptoms. You might experience tiredness, mood swings, forgetfulness, a decreased appetite, trouble sleeping, stomach discomfort, and even weight loss. If the deficiency becomes severe, it can lead to beriberi, which is marked by issues affecting the nerves, heart, and brain.

Thiamin is found in many types of food. Good sources include:

• peas
• some fresh fruits (such as bananas and oranges)
• nuts
• wholegrain breads
• some fortified breakfast cereals
• liver (avoid liver if you are pregnant)

7. Riboflavin (vitamin B2):

Riboflavin, also known as vitamin B2, helps keep skin, eyes and the nervous system healthy and helps the body release energy from food.

Symptoms of riboflavin deficiency include:

• Fatigue and eye fatigue
• Slowed growth
• Digestive problems
• Cracks and sores around the corners of the mouth
• Swollen magenta-coloured tongue
• Swelling and soreness of the throat
• Sensitivity to light

Good sources of riboflavin include: milk, eggs, fortified breakfast cereals, mushrooms and plain yoghurt.

8. Niacin (vitamin B3):

Niacin, also known as vitamin B3, helps the body release energy from food and keeps the nervous system and skin healthy. A significant lack of niacin can lead to a condition called pellagra. Pellagra is marked by symptoms such as dry, flaky skin, memory issues, and diarrhoea.

Treatment typically involves a well-rounded diet along with niacin supplements. Additionally, a deficiency in niacin can result in a burning sensation in the mouth and a swollen, bright red tongue.

There are 2 forms of niacin: nicotinic acid and nicotinamide. Both are found in food. Good sources of niacin include: meat, fish, wheat flour and eggs.

9. Pantothenic acid (B5):

Pantothenic acid has several functions, such as helping the body to release energy from food. Vitamin B5 deficiency is uncommon, but it can lead to symptoms like tiredness, trouble sleeping, feelings of sadness, mood swings, nausea, abdominal discomfort, a burning sensation in the feet, and respiratory infections.

Pantothenic acid is found in varying amounts in almost all vegetables, wholegrain foods and meats, but good sources include:

• chicken
• beef
• liver and kidneys
• eggs
• mushrooms
• avocado

Breakfast cereals are also a good source if they have been fortified with pantothenic acid,

10. Pyridoxine (B6):

Vitamin B6, also known as pyridoxine, helps the body to use and store energy from protein and carbohydrates in food. It also helps the body form haemoglobin, the substance in red blood cells that carries oxygen around the body.

Vitamin B7 deficiency may lead to seizures, mental status changes, anemia, rashes, and glossitis. Vitamin B6 is found in a wide variety of foods, including:

• pork
• poultry, such as chicken or turkey
• some fish
• peanuts
• soya beans
• wheatgerm
• oats
• bananas
• milk
• some fortified breakfast cereals

11. Biotin (B7):

Biotin is needed in very small amounts to help the body make fatty acids. The bacteria that live naturally in your bowel are able to make biotin, so it’s not clear if you need any additional biotin from the diet.

Vitamin B7 deficiency can lead to various symptoms, including hair thinning, skin irritations, weak nails, tiredness, muscle discomfort, and neurological issues like depression, low energy, and tingling sensations in the hands and feet.

Biotin is also found in a wide range of foods, but only at very low levels. Foods that contain biotin include beef liver, eggs, milk, bananas, nuts, seeds, pork chops, salmon, sweet potatoes, and mushrooms.

12. Cobalamin (B12):

Vitamin B12 is an essential nutrient that supports the health of your blood and nerve cells, and it plays a crucial role in the production of DNA, which is the genetic blueprint for all your cells. Vitamin B12 also helps to prevent megaloblastic anaemia, a condition that can lead to fatigue and weakness.

Symptoms include:

• extreme tiredness.
• a lack of energy.
• pins and needles.
• a sore and red tongue.
• mouth ulcers.
• muscle weakness.
• problems with your vision.
• psychological problems, which can range from mild depression or anxiety to confusion and dementia.

Protein-rich foods include options like lean meats, poultry, eggs, seafood, beans, peas, lentils, nuts, seeds, and soy products. Fish and red meat are particularly great sources of vitamin B12.

13. Folate (folic acid or B9):

Folate is a B vitamin found in many foods. The manmade form of folate is called folic acid. Folate is also known as folacin and vitamin B9. Folate helps the body form healthy red blood cells and reduces the risk of birth defects called neural tube defects, such as spina bifida, in unborn babies.

A lack of folate could lead to folate deficiency anaemia. Other symptoms may include:

• Pale skin
• Decreased appetite
• Being grouchy (irritable)
• Lack of energy or tiring easily
• Diarrhoea
• Smooth and tender tongue

Good sources include:

• broccoli
• brussels sprouts
• leafy green vegetables, such as cabbage, kale, spring greens and spinach
• peas
• chickpeas and kidney beans
• liver (avoid liver if you are pregnant)
• breakfast cereals fortified with folic acid