Ideally, you get all the nutrients you need from a healthy, balanced diet. However, some medical conditions or dietary restrictions can lead to deficiencies in some vitamins and minerals.

Date:   5/13/2022 1:55:52 AM ( 30 mon ago)

Ideally, you get all the nutrients you need from a healthy, balanced diet. However, some medical conditions or dietary restrictions can lead to deficiencies in some vitamins and minerals. Knowing what to look for can help you spot signs of a deficiency early so you can take action to correct the problem. 

1. Fatigue or Lack of Energy

Everyone feels a little more tired than usual sometimes. This can be more noticeable after a few nights of poor-quality sleep or especially stressful times. However, persistent chronic fatigue is often an indicator of something more serious. One possible cause is vitamin D deficiency. 

Eating a diet rich in vitamin D can help alleviate minor imbalances. Examples include fatty fish, liver and vitamin-fortified foods like cereals and dairy products. Spending 15 to 20 minutes a day in the sun can also give your body a chance to produce its own supply. If that doesn't work, it may be time to use a vitamin D test kit to see where you stand. 

2. Memory Issues or Confusion

While most people experience some cognitive decline with age, memory loss and confusion can also signify a more serious condition. In some cases, that condition is low levels of specific vitamins, like B12. The body uses B vitamins, particularly B12, to support nerve health. Low levels have been linked to reduced cognition and clouded thinking. You may also notice feelings of pins and needles or tingling in the skin.

Many foods are rich in vitamin B12, so a balanced diet can supply all you need. However, since meats, fish, and dairy products provide the most B12, individuals following vegetarian or vegan diets may not take in enough. Additionally, certain conditions can affect the body's ability to absorb or use B12, so it is good to talk with your healthcare provider if you suspect a deficiency.

3. Difficulty Adapting to Temperature Changes

You may think that you just don't adapt as well as you used to when it comes to temperature extremes; however, your trouble handling hot summer days may be linked to a magnesium deficiency instead. The body uses magnesium to help regulate blood pressure, blood sugar levels and muscle and nerve function. 

Eat foods high in magnesium if you suspect this is a problem to see if your heat tolerance improves. Beans, brown rice, fish, nuts and seeds are all excellent sources of the mineral. A blood test is a sure way to determine if low magnesium levels are at the root of your problem. 

4. Dull and Brittle Hair

While worrying about the condition of your hair may seem superficial, it is a good indicator of overall health. Several vitamins are related to your hair health, including iron, biotin, niacin and zinc. Since these vitamins also play other roles in the body, paying attention to early signals your hair and nail send can help you stop a problem before it gets out of hand.

Because low levels of so many vitamins can be associated with poor hair and nail health, it is a good idea to have comprehensive blood panels run to find the cause. Once you have answers, you can work to bring vitamin levels within the normal range. 

5. Frequent Muscle Cramps

Muscle cramps can be an early sign of dehydration, but they can also indicate a potassium deficiency. Your body uses potassium to regular heart and nerve function, so low levels can be dangerous. If you suspect low potassium levels, try eating a banana or grabbing a glass of coconut water for a quick refresh. 

While a balanced diet can often provide the vitamins you need, there are times when people do not get enough. Muscle cramps, memory issues, and brittle hair are all signs you may need o have vitamin levels checked. 

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