Have you ever noticed an unusual symptom that comes on suddenly? Before turning to WebMD and diagnosing yourself with something rare and potentially fatal, consider that it may just be your body’s way of letting you know that you may not be getting enough of a vitamin or mineral. If you can pinpoint what you might be lacking and adjust your diet to get more of it, the symptom should disappear.
Nails
White spots could be a sign of a mineral deficiency, most likely calcium or zinc. Ridges are usually caused by a shortage of zinc. However, there are other potential causes of nail abnormalities to consider. For example, injury to the nail, exposure to harsh chemicals, or certain underlying health conditions like psoriasis or diabetes can also lead to changes in nail appearance. In many cases though, ensuring adequate intake of essential nutrients through a balanced diet can help promote healthy nail growth and appearance.
Lips
Chapped lips are common, especially as the weather gets cooler and the air gets dry. But if lip balm doesn’t help, especially if you have cracking near the corners, you could be deficient in either vitamin C or B2 (riboflavin). Citrus fruits and leafy green vegetables are great sources of vitamin C, while riboflavin can be found in dairy products. Staying well-hydrated by drinking plenty of water throughout the day is another key factor in preventing and treating chapped lips. Using a humidifier indoors and protecting your lips with a moisturising balm or ointment, especially before exposure to cold, dry, or windy conditions, can provide an extra barrier against the elements.
Tongue
Iron deficiency can make your tongue appear pale. If it hurts or feels burnt, you may be lacking in B vitamins, especially B2 and B3. Geographic tongue, characterised by smooth, red patches with slightly raised borders on the tongue’s surface, is a harmless condition that may be linked to vitamin B deficiency as well. While typically not a cause for concern, geographic tongue can sometimes cause discomfort or sensitivity to certain foods. Increasing your intake of B-vitamin rich foods like whole grains, legumes, nuts, and leafy greens may help alleviate symptoms. Maintaining good oral hygiene by gently brushing your tongue and seeing your dentist regularly is also important for overall tongue health.
Eyes
Dark circles under your eyes could indicate you need more sleep, or could suggest an allergy or food intolerance. You may want to consider a visit to an allergy specialist to find out if you need to avoid certain foods. Vitamin D can help with near-sightedness, while Vitamin A can improve your night vision. Dry, itchy, or red eyes may be a sign of vitamin A deficiency, as this nutrient is essential for healthy eye lubrication and function. Omega-3 fatty acids, found in fatty fish, flaxseed, and chia seeds, can also help alleviate dry eye symptoms and promote overall eye health. Taking regular breaks from digital devices, using proper lighting, and getting your vision checked by an eye doctor can all contribute to better eye comfort and health.
Hair
If you find yourself shedding worse than your pet, you might want to try a Biotin supplement. If your hair is dry or you have dandruff, vitamin A and omega-3 fatty acids may help. Zinc is another important nutrient for healthy hair growth and texture. A deficiency in this mineral can lead to hair loss and scalp issues. Good sources of zinc include oysters, beef, pumpkin seeds, and lentils. In addition to nutrition, how you care for your hair can impact its health. Avoiding harsh chemicals, heat styling tools, and excessive brushing or pulling can help prevent damage and breakage. Using a gentle, sulfate-free shampoo, conditioner suited for your hair type, and a weekly deep-conditioning treatment can also promote healthier, more resilient strands.
Skin
Skin problems are a common symptom of a deficiency. Vitamins A and E can help ease dry skin, while B6 can minimise period-related breakouts. Vitamin C is another crucial nutrient for healthy skin, as it plays a key role in collagen production, which helps keep skin firm and elastic. Citrus fruits, berries, kiwi, and bell peppers are all excellent sources of vitamin C. Drinking plenty of water and using a non-comedogenic moisturiser can also help keep skin hydrated and balanced.
Limbs
Deficiencies in B vitamins can cause tingling or numbness in the hands and feet. The most common deficiencies associated with these symptoms are B6, B12 and folate. B12 deficiency is especially common in vegetarians, as it is primarily found in animal products. Increase your intake of B vitamins with whole grains, beans, eggs, and spinach. Magnesium is another essential mineral that plays a role in nerve function and muscle health. Low levels of magnesium can contribute to muscle cramps, spasms, and restless leg syndrome. Leafy greens, nuts, seeds, and whole grains are all good sources of magnesium. Engaging in regular stretching and physical activity can also help improve circulation and reduce discomfort in the limbs.
Cracked Heels
Cracked heels are usually the result of environmental or behavioural factors. In these cases, products such as Flexitol Heel Balm are specifically formulated to hydrate dry, cracked heels and feet. However cracked heels can also be a sign of vitamin deficiency. Those people who are deficient in vitamin A, vitamin B3, vitamin C, vitamin E and omega-3 fatty acids, are prone to experiencing heel fissures.
Muscles
Muscle cramps and spasms, especially those that aren’t eased by moving around, or restlessness while relaxing or trying to sleep, are common symptoms of magnesium deficiency. Increase your intake with bananas, dark leafy greens, and almonds.
Brain
If you have trouble concentrating or remembering things, or you feel tired a lot of the time, you could be experiencing brain fog. B complex vitamins can help you manage stress levels, while vitamin C and zinc can both ease anxiety and minimise the symptoms of mood disorders.
While many nutritional deficiencies can be addressed through dietary changes, it’s important to consult with a healthcare provider if you experience persistent or concerning symptoms. They can help determine if there are any underlying health issues contributing to your symptoms and recommend appropriate treatment options, which may include dietary modifications, nutritional supplements, or other interventions tailored to your individual needs.
Photo “Vitamins” by Anthony Cunningham for Zoom Health
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