April 18, 2023

Spotting Common Nutrition Deficiencies

Reviewed by Emma Ferris R.D.
Reviewed by Emma Ferris R.D.

Spotting Common Nutrition Deficiencies

If you are eating a healthy balanced diet you should be meeting all of your nutritional needs. There are some circumstances, however  when your diet is lacking in particular food groups or you may have an issue with malabsorption which can affect nutrient levels in your body. Equally there are circumstances when your body needs more of a particular nutrient and not being able to meet this and lead to deficiencies.  In this blog post, we will discuss some of the most common nutritional deficiencies and how to spot them.

Vitamin D Deficiency

Vitamin D deficiency is one of the most common nutritional deficiencies and can have serious consequences if left untreated. Symptoms include fatigue, muscle weakness and pain, depression, and difficulty concentrating. Everyone should take a 10 microgram vitamin D supplement in the autumn and winter. It's also very important to get regular exposure to sunlight and eat foods such as oily fish, egg yolks and fortified milk or cereals that are rich in vitamin D.

Iron Deficiency

Iron deficiency is another common nutritional deficiency that can be caused by not getting enough iron from food sources, not absorbing enough iron or increased requirements. Symptoms of iron deficiency include fatigue, shortness of breath, pale skin, dizziness or light-headedness, cold hands and feet. Ensure a regular intake of Iron-rich foods including red meat, legumes like lentils and beans, pumpkin seeds and tofu. To improve absorption of iron combine these with a vitamin C rich food.

Magnesium Deficiency

This is very rare in the UK as almost every diet will give you sufficient magnesium, though we will mention it anyway. Magnesium is an essential mineral that helps support nerve function as well as muscle relaxation. A magnesium deficiency can cause muscle cramps or spasms as well as fatigue. Magnesium-rich foods include nuts such as almonds or cashews; whole grains such as quinoa; legumes like lentils; dark leafy greens such as spinach; avocados; bananas; yoghurt; salmon; shellfish such as clams or mussels; cheese; milk; eggs; dark chocolate; potatoes; figs; dates; apricots; raisins; molasses; cocoa powder.

B12 deficiency

B12 deficiency is characterised by depression, irritability, pins and needles and a red glossy tongue, Commonly seen in those who do not eat any animal products for example those following a solely plant based or vegan diet. It can also occur due to a problem with the normal absorption of B12 in the body secondary to for example pernicious anaemia or inflammatory bowel disease. For the general population its important to eat B12 from naturally occurring sources or those foods that have been fortified for example cereals. 

Omega-3 Fatty Acid Deficiency 

Omega-3 fatty acids help reduce inflammation in the body; they aid in digestion by helping absorb vitamins & minerals from food sources; they also play a role in brain development & mental health by aiding in neurotransmitter production & communication between cells throughout the body – too little omega-3 can lead to depression & other mental health concerns as well as dry skin & hair loss. Oily fish such as salmon & mackerel (not white)are great sources of omega-3 fatty acids and its recommended we have two portions/week. Non vegetarian sources include rapeseed and flaxseed oil & walnuts. 

Conclusion

Nutritional deficiencies are extremely common but luckily they are also very treatable with just a few dietary changes.  Make sure to eat a balanced diet with plenty of fruits and vegetables to ensure you’re getting all the vitamins your body needs to function properly. If you suspect you may be suffering from any type of nutritional deficiency it’s best to consult with your doctor right away so they can suggest further testing if necessary!