6 Signs Your Body is Running Low on Key Vitamins

When it comes to your health, your body has an incredible way of “communicating” that something is wrong or could use some improvement.

Here are some of the key signs to look our for that your body is suffering from a vitamin deficiency:

1. Bumpy Skin

Keratosis Pilaris (KP) are red or white bumps that form on the buttocks, thighs, arms, and cheeks of your skin. Though the root cause of KP isn't completely understood, research suggests that an abundance of keratin is being produced in hair follicles, which causes the bumps.

Some people develop these bumps during childhood as a result of genetics, but studies show that people exhibiting the signs of KP may be lacking enough vitamin A and vitamin C in their diets 1,2.

Foods to Add to Your Diet:

Vitamin A:

  • Dairy 
  • Eggs 
  • Fish 
  • Dark leafy greens (contains provitamin A/beta carotene) 
  • Organ meats 
  • Yellow-orange vegetables (contains provitamin A/beta carotene)

Vitamin C:

  • Citrus fruits (lemons, limes, oranges) 
  • Acerola cherries 
  • Guavas Kale 
  • Broccoli Kiwis

2. Brittle Nails and Hair

There are many reason you could be experiencing brittle nails and hair, but your body could be deficient in biotin (vitamin B7).

People who smoke or drink heavily, are pregnant, or have leaky gut syndrome or other similar digestive disorders are at risk of developing a vitamin B7 deficiency 3.

Foods to Add to Your Diet:

  • Organ meats 
  • Fish 
  • Meat 
  • Dairy 
  • Egg yolks 
  • Spinach 
  • Nuts 
  • Seeds 
  • Broccoli 
  • Sweet potatoes 
  • Whole grains 
  • Bananas 
  • Cauliflower

3. Restless Leg Syndrome

Restless Leg Syndrome (RLS), also called Willis-Ekbom disease, is a nervous system disorder that causes symptoms such as: general sensory discomfort, burning or itching in the lower body, and an uncontrollable urge to move. The most common deficiency linked to RLS is iron deficiency. Studies suggest that low blood iron can make the symptoms of restless leg syndrome worse 4.

RLS affects up to 10% of Americans and women are twice as likely to experience this condition. Because iron levels can drop drastically during pregnancy, this sign is often found in pregnant women 5.

Foods to Add to Your Diet:

  • Meat 
  • Poultry 
  • Fish 
  • Dark leafy greens 
  • Nuts 
  • Seeds 
  • Whole grains

4. Mouth Ulcers

A lack of B vitamins or iron may be the culprit behind ulcers in or around the mouth. In one study, researchers found that people with mouth ulcers were 2x as likely to have low iron levels — compared to those without 6. Another study found a correlation between vitamin B1, B2, and B6 deficiencies, and mouth ulcers in 28% of patients7.

Foods to Add to Your Diet:

  • Poultry 
  • Meat 
  • Fish 
  • Legumes 
  • Dark leafy greens 
  • Nuts 
  • Seeds 
  • Whole grains 
  • Green vegetables 
  • Starchy vegetables 
  • Dairy

5. Bleeding Gums

Most people that suffer from bleeding gums don't floss regularly. However, a vitamin C deficiency can also be at the root of bleeding gums.

People who eat fruits and vegetables in their diets are likely vitamin C sufficient 8. But failing to do so can lead to scurvy: a disease caused by vitamin C deficiency, which weakens your immune system and leads to fatigue and lethargy.

Foods to Add to Your Diet:

  • Blackcurrants 
  • Citrus fruits 
  • Berries 
  • Kiwi 
  • Tomatoes 
  • Broccoli 
  • Sprouts

6. Constipation

If you haven't experienced at least three bowel movements in a week, your body’s trying to tell you something.

Fortunately, there is a relatively quick and natural fix. According to the U.S. Department of Agriculture, adults consume approximately half of the recommended daily fiber intake for men (38 grams) and women (25 grams) 9. A meta-analysis has confirmed: dietary fiber intake can obviously increase stool frequency in patients with constipation10.

Another study provided evidence that increasing magnesium intake can help people with constipation 11.

Foods to Add to Your Diet:

  • Flaxseeds 
  • Broccoli 
  • Apples 
  • Lentils 
  • Figs 
  • Prunes 
  • Spinach

To make sure you are getting all your necessary vitamins daily, we recommend NATURELO's Whole Food Multivitamin made with organic fruits and vegetables.

References:
1.  Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc, 2001
2.  Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids, 2000
3.  8 Common Signs That You're Deficient in Vitamins, April 2018
4.  Treatment of restless legs syndrome: an evidence-based review and implications for clinical practice, 2008 Dec 15;23(16):2267-302. doi: 10.1002/mds.22254
5.  Restless legs syndrome in pregnancy is connected with iron deficiency, 2015 May;16(5):589-92. doi: 10.1016/j.sleep.2014.11.023. Epub 2015 Mar 3
6.  Hematologic status in recurrent aphthous stomatitis compared with other oral disease, 1988 Jul;66(1):41-4
7.  Recurrent aphthous ulceration: vitamin B1, B2 and B6 status and response to replacement therapy, 1991 Sep;20(8):389-91
8.  New developments and novel therapeutic perspectives for vitamin C, 2007 Oct;137(10):2171-84
9.  Food Survey Research Group: Fiber Intake of the U.S. Population
10.  Effect of dietary fiber on constipation: A meta analysis, 2012 Dec 28; 18(48): 7378–7383
11.  Association between dietary fiber, water and magnesium intake and functional constipation among young Japanese women, 2007 May;61(5):616-22. Epub 2006 Dec 6