If you’re feeling perpetually tired, struggling to concentrate, or falling sick more often, the cause might not just be a hectic lifestyle. Dietitian Corrine Toyn explains that deficiencies in essential nutrients like vitamin D, iron, vitamin B12, and magnesium could be the underlying issue.
Left unchecked, these deficiencies can lead to serious health problems. Corrine, who collaborates with The Turmeric Co, highlights the signs of these common deficiencies and practical steps to address them.
Vitamin D
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Vitamin D deficiency affects about one in five adults in the UK, especially during autumn and winter when sunlight is scarce. Symptoms include fatigue, mood changes, and muscle cramps. Prolonged deficiency can weaken bones and muscles, increasing risks of osteomalacia and osteoporosis.
Signs you might be low in vitamin D during daily life:
- Persistent tiredness
- Low mood or depression
- Muscle weakness or cramps
To boost vitamin D levels, seek sunlight exposure when possible and consume vitamin D-rich foods like oily fish and egg yolks.
Iron
Iron deficiency is widespread, especially among women, and can cause tiredness and low energy. In England, around 4.1% of people suffer from anaemia caused by iron shortage. Untreated, it can develop into iron-deficiency anaemia.
Signs of potential iron deficiency include:
- Chronic fatigue
- Pale skin
- Reduced physical endurance
Combat this by including iron-rich foods such as lentils, spinach, and fortified cereals. Enhance absorption by pairing meals with vitamin C-rich foods like citrus fruits and avoid drinking tea or coffee with meals as they hinder iron absorption.
Vitamin B12
Essential for nervous system health and energy, vitamin B12 deficiency can cause fatigue and neurological symptoms. It’s especially common among those following plant-based diets since B12 is mostly found in animal products.
Signs you might lack vitamin B12:
- Fatigue and weakness
- Tingling or numbness in limbs
- Difficulty thinking clearly
To prevent deficiency, include eggs, dairy, and fortified foods in your diet.
Magnesium
Magnesium supports energy metabolism and muscle function, but many people don’t get enough, often without realizing it. Severe deficiency is rare but mild shortages can cause subtle symptoms.
Possible signs of magnesium shortfall include:
- Muscle cramps or twitching
- Fatigue
- Irritability or mood swings
Improve magnesium intake by eating more leafy greens, nuts, seeds, and whole grains while limiting processed foods.
By recognizing these signs and adjusting your diet accordingly, you can address nutrient deficiencies and support your overall health and wellbeing.