Seven common vitamin deficiencies and what to do about it - Healthy Mates Ideas

Seven common vitamin deficiencies and what to do about it

A balanced and healthy diet is the safest way to get the needed vitamins for the body’s proper functioning. One of the main reasons why people frequently suffer from vitamin-related deficiencies is a poor diet. With this in mind, below, we’ve described the importance of vitamins for the health, as well as the most common signs of vitamin deficiencies and a list of foods that you should make a part of your diet in order to treat the deficiency.


Vitamin B12

This vitamin has an important role because it stimulates the production of DNA and it also aids the creation of new neurotransmitters in the brain. When a person suffers from a vitamin B12 deficiency, he/she may experience some of the following symptoms:

  • Numb hand, feet, and legs
  • Anemia
  • Tiredness
  • Weakness
  • Difficulty walking
  • Swollen tongue
  • Loss of memory
  • Paranoia
  • Hallucinations

Experts believe that the increase in vitamin B12 deficiency is a result of some lifestyles, like veganism i.e. exclusion of animal products or medical interventions, like surgeries, which can lead in weight loss. If you suffer from this deficiency add more poultry, fish, dairy, and meat to your diet. Vegans should focus on non-dairy milk, cereals, and meat substitutes.

Vitamin D

We absorb this vitamin from the sunrays and it’s pivotal for the bones. Without it, our risk of osteoporosis is much higher. The most common symptoms of this deficiency are:

  • Obesity
  • Poor immunity
  • Tiredness
  • Head sweats
  • Weak muscles

To increase the levels, you should spend more time outdoors, but, be careful, as excessive exposure to sunlight can damage your health. Vitamin D can also be acquired from fatty fish, milk, and yogurt.


Iron is vital for our wellbeing because it helps in the production of red blood cells. When the levels are low, the body cannot carry oxygen. The most common signs of iron deficiency are:

  • Tiredness
  • Pale skin
  • Dull hair


Calcium is crucial for healthy bones, as well as for nerve function and muscle control. People who suffer from calcium deficiency may experience the following symptoms:

  • Poor appetite
  • Muscle cramps
  • Fatigue
  • Abnormal heart rhythms

In order to increase the levels of calcium, you should eat more leafy green veggies, milk, wheat grass, carob, and the pith of citrus fruits.


Also known as folic acid, folate is vital for pregnant women and women of childbearing age. It maintains the cells and red blood cells in check. When the levels of folate are low in pregnant women, the risk of neural tube defects in newborns is higher. The most common signs of folate deficiency are:

  • Poor growth
  • Swollen tongue
  • Mouth ulcers
  • Grey hair
  • Tiredness

You can intake more folate through foods like oranges, cereals, lentils, beans, and leafy green veggies, as well as over-the-counter supplements.

Vitamin E

This vitamin is important for the health of the brain, the maintenance of the cholesterol levels, and for protection from aging. These are some of the most common signs of vitamin E deficiency:

  • Loss of muscle mass
  • Vision problems
  • Unsteady walking
  • Muscle weakness

To treat this health problem, eat more almonds, walnuts, olive oil, legumes, green veggies, hazelnuts and you can also opt for supplements.


Magnesium is of high importance because it cleanses the body of toxins and prevents heart diseases and migraines. Studies have shown that it also has the power to reduce the risk of diabetes in people who are at a higher risk. The most common signs of magnesium deficiency are:

  • Lack of appetite
  • Nausea
  • Fatigue
  • Weakness
  • Vomiting
  • Numbness
  • Cramps
  • Seizures
  • Changes in personality

To treat this deficiency, you should eat more dark-leafy veggies, spinach, seaweed, Swiss chard, beans, nuts, seeds, and avocados.

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