How Your Body Signals That You're Vitamin Deficient

This is from an article with the same title by Wendy Schmid, Q by Equinox, posted on Yahoo Health

When your body is trying to tell you something — for example, that you’re skimping on critical vitamins — it may go to some strange lengths. “With today’s diet of processed foods it’s easy to become vitamin deficient — either by not eating enough of the right foods or not absorbing them properly due to digestive issues,” says Dr. Susan Blum, founder of the Blum Center for Health and author of the new book, The Immune System Recovery Plan. “You may not get a disease but you can end up with impaired functioning, because vitamins are co-factors for all the bio-chemical reactions in the body. We need them in order to function properly.” That impaired functioning can sometimes manifest in mysterious ways.

MyAchngKnees comment: I fully agree with Ms. Schmid on the lack of vitamins (and minerals) in today's common processed foods, but disagree that there are simple fixes for nutrient deficiencies by eating more foods as most foods today are much less nutrient dense then the same foods decades ago. You can grow your own organic foods and be pretty well off, both in getting nutrient laden food and free of toxins, but the simplest and most effective way to ensure you are giving your body the necessary nutrients for a robust immune system is by taking quality supplements.

Check out these unusual vitamin-deficiency warning signs. The good news: Most are fixable with dietary tweaks — all the more reason to make nutrition a top priority. When food cures don’t work, be sure to check in with your doctor.

1. Body Cue: Cracks at the corners of your mouth.

The Deficiency: Iron, zinc, and B vitamins like niacin (B3), riboflavin (B2), and B12. “It’s common if you’re a vegetarian to not get enough iron, zinc, and B12,” Blum says. Ditto if you’re skimping on essential immunity-building protein due to dieting.

The Fix: Eat more poultry, salmon, tuna, eggs, oysters, clams, sun-dried tomatoes, Swiss chard, tahini, peanuts, and legumes like lentils. Iron absorption is enhanced by vitamin C, which also helps fight infection, so combine these foods with veggies like broccoli, red bell peppers, kale, and cauliflower.

2. Body Cue: A red, scaly rash on your face (and sometimes elsewhere) and hair loss.

The Deficiency: Biotin (B7), known as the hair vitamin. While your body stores fat-soluble vitamins (A, D, E, K), it doesn’t store most B vitamins, which are water-soluble. Body builders take note: Eating raw eggs makes you vulnerable, because a protein in raw eggs called avidin inhibits the body’s ability to absorb biotin.

The Fix: Reach for more cooked eggs (cooking deactivates avidin), salmon, avocados, mushrooms, cauliflower, soybeans, nuts, raspberries, and bananas.

3. Body Cue: Red or white acne like bumps, typically on the cheeks, arms, thighs and butt.

The Deficiency: Essential fatty acids and vitamins A and D.

The Fix: Skimp on saturated fat and trans fats, which you should be doing anyway, and increase healthy fats. Focus on adding more salmon and sardines, nuts like walnuts and almonds, and seeds like ground flax, hemp, and chia. For vitamin A, pile on leafy greens and colorful veggies like carrots, sweet potatoes, and red bell peppers. “This provides beta carotene, a precursor to vitamin A, which your body will use to make vitamin A,” Blum says. “For vitamin D, though, I recommend a supplement—2,000 IU a day in one that also contains vitamins A and K, which help with D absorption.”

4. Body Cue: Tingling, prickling, and numbness in hands, feet or elsewhere.

The Deficiency: B vitamins like folate (B9), B6, and B12. “It’s a problem directly related to the peripheral nerves and where they end in the skin,” says Blum, noting that these symptoms can be combined with anxiety, depression, anemia, fatigue, and hormone imbalances.

The Fix: Seek out spinach, asparagus, beets, beans (pinto, black, kidney, lima), eggs, octopus, mussels, clams, oysters, and poultry.

5. Body Cue: Crazy muscle cramps in the form of stabbing pains in toes, calves, arches of feet, and backs of legs.

The Deficiency: Magnesium, calcium, and potassium. “If it’s happening frequently, it’s a tip-off that you’re lacking in these,” Blum says. And if you’re training hard, you can lose more minerals (and water-soluble B vitamins) through heavy sweating.

The Fix: Eat more bananas, almonds, hazelnuts, squash, cherries, apples, grapefruit, broccoli, bok choy, and dark leafy greens like kale, spinach, and dandelion.

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Vitamin Deficiency in Children

Yahoo recently published an article from Shine titled ”5 Signs of Vitamin Deficiency in Children”

I am happy that more and more information is being posted on-line for people to become better educated on nutrition and vitamins in general. I only have two issues with this article:


1. Vitamins, Minerals and Anti-Oxidants,…are not something you should pick and choose individually to take. They are meant to be consumed or otherwise provided to the body in optimum ratios with other nutrients in order to get maximum benefit.


2. While the absolute best way to get the nutrients you need is through consuming whole foods, free of toxins such as pesticides, etc. It is almost impossible to get those nutrients, in the required amounts, with today’s food supply. Do you really think you are getting 15% of your Vitamin C needs by eating that microwave meal? Or getting 25% of your calcium needs by drinking processed and pasteurized milk?

The Yahoo article:

Vitamins are more than just little pills to pop; they are the building blocks and support system of our bodies. Well-rounded, healthy diets can provide all a growing body needs, but the reality of our busy lifestyles and sometimes finicky eating patterns can lead to vitamin deficiency. Knowing what to look for is part of the battle. The following signs of vitamin deficiency in children are by no means complete, but it will give you a good idea of potential problems.

Signs your child lacks Vitamin D

Vitamin D deficiency in children is a common problem. My niece was recently diagnosed with vitamin D deficiency after exhibiting some puzzling symptoms. Signs that your child is not producing enough include late teething, irritability, poor growth, and muscle cramps. Seizures and breathing difficulties could also be traced back to insufficient vitamin D. Combat vitamin D deficiency with exposure to sunlight, milk, cheese, yogurt, and egg yolks.

Signs your child lacks Vitamin A

Vitamin A deficiency can lead to serious vision problems. In children a vitamin A deficiency can start to show up as tiredness, hair loss, weakness, and weight loss. Other symptoms include dry eyes, scaling of the skin, and respiratory infections. Combat vitamin A deficiency by ensuring children eat plenty of yellow-orange vegetables such as carrots, yams, and squash, as well as eggs and cheese.

Signs your child lacks vitamin B 12

Deficiencies in vitamin B 12 in children shows itself in a wide variety of ways. Specifically, vitamin B 12 greatly influences the nervous system and affects the functions of the brain and heart. Signs your child lacks the proper amount of vitamin B 12 include abdominal pain, edema, weakness, insomnia, and they may begin to lose their voice.

Signs your child lacks vitamin B 6

Manifestations of a vitamin B 6 deficiency in children include diarrhea, anemia, weakness, irritability, and seizures. Researchers have also pointed to a lack of vitamin B 6 as the culprit behind inattention, impulsiveness, hyperactivity, temper tantrums, and other inappropriate behaviors.

Combat vitamin B deficiencies by offering a wide variety of meat, chicken, fish, nuts, eggs, milk, cheese, beans. Vegans and Vegetarians should look into supplementation in order to maintain a healthy amount of vitamin B.

Signs your child lacks vitamin C

Easy bruising is one sign that your child is not getting enough vitamin C. Additionally they may experience joint pain, have dry skin, and poor appetite. Frequent nose bleeds, infections, and illness can also be traced back to a vitamin C deficiency. Combat vitamin C deficiency by providing plenty of opportunities to eat a wide variety of citrus fruit, strawberries, tomatoes, kiwi, and green vegetables like broccoli.

While the problems caused by vitamin deficiencies are shocking, it is important to note that excessive amounts of vitamins taken in supplement form can be toxic to the body. If you suspect any of these signs point to a deficiency, check with your physician before administering extra vitamins to your child to avoid an overdose.



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