Vitamin and Mineral deficiencies
- Dr. Varsha M Khurana
- Nov 11, 2021
- 5 min read
Updated: Jun 4, 2024
Deficiencies of some vitamins and minerals can have deleterious effects on our system. Some particular symptoms might be directly related to these deficiencies. Our bodies are the smartest machines in the world. They try to send us signals when something in our system is not right. It is up to us to pay attention and be pro-active about such indications, whether mild or moderate. It can be the only aetiology for various named or coined diseases as well. Let’s try to understand some of the common deficiencies and be more aware of our level of health.
We have to understand when do we need to take any active steps to address such deficiencies and when should we hold off as there are many of us who can go overboard with supplements and even that can disturb the delicate balance of the high-level functioning of our system, majority of which we still do not exactly understand medically.
Here is a list of the most important and common symptoms which are directly related to the deficiency of some vitamins and minerals:
Vitamin C: Some of the representations of this particular vitamin deficiency could be bleeding gums with or without brushing your teeth, frequent viral infections, or any other infections which are recurring or have become long-standing. Vitamin C is not intrinsically synthesized so it becomes an externally procured essential vitamin. It is great for our immune system and can be used to support it as well as our skin and joints benefit a great deal from this particular vitamin.
Some natural sources of vitamin C are citrus fruits like orange, strawberries, broccoli, and many other vegetables. Amla or gooseberry can be a very good natural supplement for this vitamin
Vitamin A: Dry skin and blurred vision (especially at night), are the two common representations of the deficiency of this vitamin.
The natural sources of vitamin A are cheese, eggs, oily fish, cod liver oil, carrots, milk, and yogurt.
Vitamin E: A general lack of feeling in your feet, chronic eczema, skin blemishes and lack of radiance, frequent abortions, and Infertility issues might be an indication of a deficiency of vitamin E. Vitamin E is a strong antioxidant that is important to get rid of free radicals in the body.
Some rich sources of vitamin E are nuts (almonds/ peanuts), sunflower seeds, vegetable oils (corn, soyabean oil, sunflower oil, etc.)
Vitamin D: A general feeling of apathy, indifference, and low mood can indicate a vitamin deficiency. This vitamin can represent itself on the many systems of the body and it is currently a predominating vitamin deficiency in the world. Bowel issues, chronic fatigue syndrome, hair loss, and hormonal imbalances can also be related to this vitamin.
We must have direct exposure to the sunlight daily for 20 minutes which is the best natural source to get your recommended daily dose of vitamin D. Expose your face, shoulders, chest, and legs to direct sunlight.
Vitamin D is found in animal fat like liver, egg yolks, oily fish, butter, ghee, and cod liver oil.
Vitamin B1 (Thiamine): Weight loss and anorexia are associated with this deficiency. Mental symptoms like confusion, short-term memory, cognitive issues could also be indicative of this condition. White discoloration on the nails could be a physical sign to look out for.
Vitamin B1 is found in pork, fish, green peas, beans, lentils, nuts, and oats.
Vitamin B2 (Riboflavin): Skin rash, chapped lips, mouth and tongue ulcers, hair loss, tongue, and eyes redness, are the most common symptoms of vitamin B2 deficiency.
The natural sources of vitamin B2 are eggs, nuts, asparagus, and broccoli.
Vitamin B6: The common signs of a deficiency of vitamin B6 are various types of skin disorders like redness around the face, eczema, or very dry skin. Cracked corners of the mouth are a physical sign to look for, along with swollen cracked lips. Even hair loss could be associated with this deficiency.
The good sources of vitamin B6, are pork, turkey, fish, eggs, chicken, peanuts,
soybean, oats, and bananas.
Vitamin B12: A pale yellow skin must make you think of this deficiency. Irritability and depression could also be the symptoms of low levels of B 12. Dark discoloration of the nails, a brownish tinge is also one of the signs. Numbness hands and feet could also be indicative.
It is found only in animal sources of food like animal liver and kidneys, clams, sardines, beef, tuna, trout, salmon.
Selenium: This represents in a very uncharacteristic way like a general fatigue, achiness of the body, high iron levels in the blood, thyroid gland dysfunction and other autoimmune diseases. Serious conditions like infertility could also be manifested by this deficiency.
Brazil nuts are a known good source. You will have a lack of selenium if your diet was free of shellfish, ham, beef, turkey, chicken, and eggs.
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Zinc: Some of the common symptoms related to zinc deficiency are loss of appetite and diarrhea. Hair loss and weight loss could be indicative. Loss of muscle mass or difficulty gaining muscle could be related as well. Sex hormones in men and women are influenced by this mineral.
The highest amount of zinc is found in food like legumes, shellfish, meat, seeds, nuts, dairy, wholegrain, and eggs.
Magnesium: A higher level of stress with sleep disturbances could be manifested by this deficiency. Muscle spasms, weakness, and stiffness are common representations. Anxiety and depression could also be indicative of a low magnesium level.
The good sources of magnesium are spinach, almonds, green vegetables, avocados, pumpkin seeds, and dry roasted cashews.
Iodine: The world pandemic of hypothyroidism is caused by this deficiency. Puffy eyes and face, unusual weight gain, hair loss and a general sense of low energy and fatigue are typical of this condition.
Iodine is found in seaweed like kelp, nori, kombu etc., fish, dairy, and shrimps.
Iron: Pale skin and nails, hair loss, heart palpitations, shortness of breath, general lack of energy, even loss of muscle mass are all signs of iron deficiency.
The most important sources of iron are red meat, beans (kidney beans and chickpeas), dairy, eggs, dried fruits like dried apricots, beef liver, and plant protein from whole grains such as lentils, and beans.
The gut microbiome must be optimal for the absorption of all the vitamins and minerals and more often than not, the intake is not the issue but the absorption is defective. In such cases, Homeopathy can help optimise the body physiology to improve overall assimilation and absorption so the deficiencies can be eradicated from the body.
For more information and tips on homeopathy get my book At Home With Homeopathy.
For more information, please feel free to get in touch with me.
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