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Nutritional deficiencies are more common than you might think, and they can have a significant impact on your overall health and well-being. Even with a balanced diet, factors like lifestyle, age, and certain medical conditions can make it difficult to get all the nutrients your body needs. Here are four of the most common nutritional deficiencies and their symptoms—do you recognise any of these in yourself?
1. Iron Deficiency
Iron deficiency is the most common nutritional deficiency worldwide. Iron is essential for carrying oxygen in the blood, and when levels are low, it can lead to anaemia and fatigue. Women, especially those who are pregnant or have heavy menstrual cycles, are particularly at risk.
Common Symptoms of Iron Deficiency:
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Fatigue and weakness
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Pale skin and nail beds
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Shortness of breath
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Dizziness
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Cold hands and feet
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Brittle nails
2. Vitamin D Deficiency
Vitamin D plays a crucial role in bone health, immune function, and mood regulation. Despite its importance, up to 42% of women may have low vitamin D levels. This is especially common in those who spend little time outdoors or live in areas with limited sunlight.
Common Symptoms of Vitamin D Deficiency:
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Bone and muscle pain
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Fatigue
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Depression
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Slow wound healing
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Hair loss
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Bone loss
3. Vitamin B12 Deficiency
Vitamin B12 is essential for nerve function, brain health, and red blood cell production. It is primarily found in animal-based foods, making vegetarians, vegans, and women over 50 particularly vulnerable to deficiency.
Common Symptoms of Vitamin B12 Deficiency:
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Extreme fatigue
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Memory problems
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Pins and needles sensation in hands and feet
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Depression
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Mouth ulcers
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Vision problems
4. Magnesium Deficiency
Magnesium is a powerhouse mineral involved in over 300 biochemical processes in the body, yet it is often overlooked. Poor dietary intake, stress, and certain medications can contribute to low magnesium levels.
Common Symptoms of Magnesium Deficiency:
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Muscle twitches and cramps
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Mental health issues, such as anxiety or depression
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Irregular heartbeat
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Osteoporosis
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Fatigue and weakness
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High blood pressure
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Asthma
How to Prevent and Address Nutritional Deficiencies
If you suspect you have a deficiency, a simple blood test can help determine your levels. Here are some ways to support optimal nutrient intake:
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Eat a nutrient-dense diet with plenty of whole foods, including leafy greens, lean proteins, nuts, seeds, and dairy or fortified plant-based alternatives.
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Spend time in sunlight or consider a vitamin D supplement if you have limited sun exposure.
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Consider supplementation if dietary intake alone isn’t sufficient, especially for iron, vitamin B12, or magnesium.
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Speak with a healthcare provider before starting any supplements to determine the best approach for your individual needs.
Addressing nutritional deficiencies can significantly improve your energy, mood, and overall health. If you’re experiencing any of the symptoms listed above, it may be time to check your nutrient levels and make changes to support your well-being!
