11 Surprising Signs You Are Not Getting Enough Nutrients (and If You're at Risk)

People experience nutrient deficiencies when they don’t consume enough nutrients from food or when their body has trouble absorbing nutrients. This can lead to symptoms like fatigue, appetite changes, and even heart issues.

1. Unexplained Fatigue

Many nutrient and vitamin deficiencies can cause feelings of fatigue.

Common deficiencies leading to fatigue include:

• B vitamins, particularly B12
• Iron
• Vitamin D

Eating nutrient-rich foods can help reverse certain deficiencies. Here are some examples:

• Iron sources: Red meat, eggs, rice, and kidney beans
• Vitamin B-12 sources: Meat and dairy products.
  
• Vitamin D sources: Mushrooms, tuna and salmon, or fortified items such as cereals, orange juice, and milk

Supplements can also help reverse deficiencies. Examples include:

• If your body has trouble absorbing B vitamins, prescription B12 injections may be suggested by a healthcare provider.
• Your healthcare provider may recommend iron supplements to be taken under their advisement in order to avoid harm to organs.
• Vitamin D supplements are also available to reverse deficiency.

2. Brittle or Dry Hair

Your hair says a lot about your overall health.

Changes in hair, such as brittle or dry hair, can be a sign of nutrient deficiency. Zinc deficiency in particular is associated with brittle and dry hair.

Zinc-rich foods include:

• Chicken
• Fish and seafood
• Fortified foods like breakfast cereals
• Red meats

Supplementation is also said to be effective in reversing zinc deficiency. 

3. Ridged or Spoon-Shaped Nails

Chronic or ongoing nutrient deficiencies can cause changes in the nails.. For example, a telltale sign of iron-deficiency anemia is when your nails are ridged or you have spoon-shaped nails (koilonychia) that curve up at the sides. Iron supplementation with over-the-counter pills and food will likely be recommended, along with monitoring by a healthcare provider. 

4. Mouth Problems

Vitamin B2 (riboflavin) deficiency can lead to mouth problems like sore tongue, discolored (magenta) tongue, and painful skin cracks at the corners of the mouth and on the lips. Consuming more meat, fortified products, and dairy products may help reverse vitamin B2 deficiency.

Other mouth problems like loss of taste are associated with zinc deficiency and folate deficiency. Sore tongue is also caused by folate deficiency. Supplementation can help reverse symptoms.

5. Mood and Appetite Changes

Other changes can also occur. A common example includes mood changes like irritability, apathy, and even depression that can accompany nutrient deficiencies, including folate-deficiency anemia and lack of appetite due to zinc deficiency.

6. Severe Hair Loss

Some hair loss is normal, especially with age. However, severe hair loss is a sign of undernutrition. 

Several nutrient deficiencies may impact hair growth and can cause severe hair loss. These include:

• Omega 3 and 6 fatty acids
• Vitamin B3 or niacin
• Vitamin D
• Zinc

Supplementation may help, although more research is needed. According to one literature review, hair loss from zinc deficiency can be reversed with oral zinc supplements. Likewise, an omega-6 fatty acid known as arachidonic acid and vitamin E may help promote hair growth.

7. Wounds That Heal Slowly

Wounds that heal slowly are another sign of nutrient deficiency. People with zinc deficiency may experience slower or delayed wound healing.

Slow wound healing can also be due to deficiencies in vitamins C and K.

8. Burning Sensation in the Feet or Tongue

If you’re experiencing a burning sensation in your feet or tongue, it could be a sign of vitamin B12 (cobalamin) deficiency. This pain can be mild to severe. You may also experience tingling in your hands and toes.

9. Bone Pain

Bone pain can be a sign of vitamin D deficiency, especially when accompanied by fatigue, body weakness, mood changes, and muscle aches. If you’re experiencing these symptoms, consult with your healthcare provider. Vitamin D oral supplements or injections can reverse symptoms.

10. Irregular Heartbeat

Vitamin D deficiency has been associated with heart arrhythmia (irregular heartbeat) and even sudden cardiac death.

To reverse symptoms and improve health outcomes, you can eat more vitamin D-fortified foods. Also, talk to your healthcare provider about taking vitamin D supplements. You can also increase the amount of time spent in the sun. When sunlight hits your skin, it triggers vitamin D synthesis.

Rapid heart beat (tachycardias) can be caused by iron-deficiency anemia.

11. Your Night Vision Deteriorates

Vitamin A (retinol) plays a crucial role in vision health, with experts saying deficiency leads to night vision blindness and eventual blindness.

Vitamin A is found in:

• Butter
• Cream
• Egg yolk
• Fish liver oil
  
• Fortified milks

Taking high doses (under medical supervision) of vitamin A for several days may reverse deficiency.  

Common Nutrient Deficiencies

Technically, you can be deficient in any nutrient you're not consuming enough of. Some deficiencies are much more common than others, though.

The most common nutrient deficiencies in the United States are:

• Folate
• Iron
• Vitamin A
• Vitamin B6 (pyridoxine)
• Vitamin D 
  
• Vitamin E
  

Who’s at a Higher Risk of Becoming Nutrient Deficient?

Experts say nutritional deficiencies can develop due to medical conditions, pregnancy, genetic disorders, and dietary practices such as vegetarianism and veganism. Bear in mind that nutritional deficiency rates vary considerably by factors like age, gender, and race and ethnicity.

Crohn’s disease and multiple sclerosis are associated with nutrient deficiency. Eating disorders are also associated with nutritional deficiencies. 

How Can You Know for Sure?

Experts say you cannot rely on signs or symptoms to confirm or rule out nutrient deficiencies. It’s also not something you can self-diagnose. Blood tests can tell you if you’re low or deficient in most nutrients including iron and vitamin B12 and vitamin D.

Consult with your healthcare provider for more information. 

Prevention Tips

You can make choices that help prevent nutrient deficiencies. These include:

• Choose fortified food products (i.e., foods with added vitamins and minerals).
• Consume enough calories a day.
• Eat a plentiful diet that includes a range of foods (diversified diet).
• Manage underlying conditions like autoimmune conditions or gastrointestinal diseases.
• Take supplements as directed by your provider.
  

Summary

Nutrient deficiencies develop when someone isn't getting enough of a certain nutrient like a vitamin or mineral. Deficiencies cause health problems and may show up as symptoms like fatigue, pain, or soreness. Some people are more likely than others to experience nutrient deficiencies. Managing and reversing nutrient deficiencies is about eating a nutrient-rich diet, managing associated health conditions, and supplementing, if necessary.