Heather Arranie 
It is common knowledge that we need specific vitamins and minerals to keep our bodies healthy. But when we fail to meet our body’s needs, there are many telltale signs that potentially harmful deficiencies may exist.
While many of the important vitamins and minerals needed in a healthy and balanced diet can be found in food, turning to high-quality supplements from trusted and accredited companies, like Ethical Nutrients, is a fantastic way to supplement your diet should you struggle to reach your daily recommended levels through food sources alone.
Brittle Hair & Nails
Various factors can lead to brittle hair and nails, one of which is a biotin deficiency. Biotin, more commonly known as vitamin B7, helps the body convert food into energy. Although biotin deficiency is rare, when it does occur, it can lead to brittle, thinning, or splitting of nails and hair.
Prolonged antibiotic use and some prescribed anti-seizure medications can also increase the risk of a deficiency. Natural sources rich in vitamin B7 include eggs, fish, meat, dairy, nuts, seeds, spinach, and bananas. However, adults with brittle hair and nails can also take a daily supplement to reach their recommended dose.
Muscle Weakness
Potassium, a vital nutrient, plays a crucial role in maintaining the proper functioning of your heart, nerves, and muscles. It not only delivers essential nutrients to cells but also eliminates waste. Moreover, it acts as a counterbalance to sodium’s detrimental effects on the body, a key factor in maintaining healthy blood pressure.
A common symptom of potassium deficiency is muscle weakness, including twitches, cramps, tingling, and numbness. Many people are at risk of becoming low in potassium in the short term due to diarrhea or vomiting, excessive sweating, antibiotics, or excessive alcohol consumption.
Bananas, milk, acorn squash, lentils, and other legumes are fantastic natural sources of potassium.
Numbness in Hands & Feet
Vitamin B12 is crucial in the production of red blood cells and DNA and also improves neurotransmitter function. One symptom of severe B12 deficiency often includes numbness in the legs, hands, and feet, leading to issues with walking, balance, and general feelings of weakness in the body.
Vegetarians and vegans are typically more at risk of vitamin B12 deficiency due to their diets eliminating most foods rich in B12, including meat and dairy products. However, you can get your daily recommended dosage from almond milk, nutritional yeast, and fortified soy or coconut milk.
Hair Loss
Hair loss is a common ailment that affects a large portion of the population. While there are many variables that can lead to hair loss, including genetic factors or predisposition, a diet rich in essential nutrients can prevent or slow down hair loss.
Iron, which is involved in DNA synthesis, essential fatty acids, including linoleic and alpha-linolenic acids, vitamin B3, and vitamin B7, are crucial additions to support healthy hair growth and maintenance.
Meat, fish, legumes, dark leafy greens, nuts, and whole grains are fantastic natural sources of these nutrients. However, taking supplements without a deficiency can potentially worsen hair loss rather than help it.
Irregular heartbeat
Calcium regulates your heartbeat, and calcium deficiencies can potentially lead to arrhythmia and even chest pains. Other common signs of low calcium levels include twitches around your face and mouth, muscle cramps, and bone fractures, as calcium is needed for strong bones and helping your muscles contract and relax properly.
Calcium-rich foods include salmon and sardines, broccoli, bok choi, and dairy products, including skim milk and low-fat yogurt. Alternatively, you can use a high-quality daily supplement to reach your recommended dosage.
Poor Night Vision
A diet lacking in nutrients can sometimes lead to vision problems. The most common form of this is ‘night blindness,’ which reduces one’s ability to see in low light or darkness and is often linked to low vitamin A levels.
This is primarily because vitamin A is necessary for the production of rhodopsin, a pigment found in the retina that helps us see at night. If left untreated, night blindness can further deteriorate to xerophthalmia, a condition that can permanently damage the cornea and lead to complete blindness.
Bleeding Gums
If your dentist has ever told you that you brush your teeth too hard, you may be suffering from bleeding gums. However, a diet lacking vitamin C can also be a contributing factor to this unpleasant condition.
Vitamin C plays a vital role in wound healing and immunity. It is also an antioxidant that helps prevent harmful cell damage. The human body cannot produce vitamin C on its own, making it crucial to consume adequate levels of this nutrient through a healthy and balanced diet.
To reach your daily recommended dosage of vitamin C, you should include 1-2 cups of fruits and 2-3 cups of vegetables in your meals.
Bone Pain
If you feel pain in your bones, you may suffer from a vitamin D deficiency. Vitamin D is crucial for bone health and may also prevent some cancers. Common signs of low vitamin D levels include fatigue, bone pain, muscle aches, and weakness.
Fantastic sources of vitamin D are salmon, sardines, mushrooms, oysters, milk, oatmeal, and cereals fortified with vitamin D. You can also get your daily dose by spending 10-15 minutes outside in the sunshine. However, it is crucial to wear high-SPF sunscreen to protect yourself from harmful UV rays.
