10 Signs You Have A Vitamin Deficiency And What You Should Eat To Change That

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Many B vitamins, such as B1, B3, B6, and B12 play an important part in your health. "Of all the B vitamins, the most common deficiency we see in practice is that of B12," said Block and Levitan. "This vitamin is found in common foods, including meat, dairy, and fish; however, depending on your diet and your ability to absorb B12, you may need extra. B12 is needed for proper functioning of the nervous system, and if you lack this vital component, your nerves are essentially sluggish and you may experience neurological issues, such as memory loss, numbness and tingling, and fatigue. Adequate replacement of B12 through pills, nasal sprays, or shots has been shown to be effective."

"While we do not necessarily feel the effects of not taking in enough calcium immediately, long term there can be serious consequences," Block and Levitan said. "We store calcium in our bodies, namely in our bones. When we are not taking in enough calcium via diet (or absorbing it properly with the help of vitamin C), our body draws from the calcium in our bones and breaks down bone mass, leaving us with low bone density, which can, at critical levels become osteoporosis. We are then at risk for fragility fractures of our bones. Calcium is found most commonly in dairy products — yogurt, cheese, milk — but also in significant amounts in dark greens, almonds and chickpeas."

"Found in every cell of the body, iron is considered an essential mineral because it is used by your body to hold on to oxygen in your blood and transport it to your tissues," Block and Levitan noted. "At the cellular level, iron is used to make energy and fuel enzymes. Many people with iron deficiency report symptoms of fatigue, brain fog, lack of energy, depression and even hair loss. Iron deficiency may be due to blood loss, poor diet, or an inability to absorb enough iron from foods. Too much iron can damage your body and cause an upset stomach and constipation." Red meat, dried beans, spinach, and select fish are some of the best dietary sources of iron.

"Vitamin B1, also known as thiamine is key for brain and nerve function," Block and Levitan said. "Its deficiency, often seen in those who overindulge in alcohol (alcohol use seems to interfere with thiamine absorption) can cause serious issues with memory and brain function. Thiamine can be found in grains, beans, nuts, and meat."

"Essential to every cell in the body, vitamin D was first identified for its utility in helping facilitate calcium absorption and building bones; however, in recent years, vitamin D deficiency has been linked with many conditions, including cancer, dementia, and depression," Block and Levitan warned. "Ideally, your body synthesizes vitamin D in your kidney and liver after you've been exposed to sunlight, but many of us lack adequate sun exposure due to climate, spending time indoors, and the widespread — although important — use of sunscreen."

"There are few foods that have therapeutic levels of vitamin D naturally (wild caught salmon is one of the best dietary sources), and even fortified foods do not contain enough vitamin D to support your health needs," they said. "Because vitamin D can be difficult to obtain, we suggest working with your doctor to determine your vitamin D level and then supplementing to address any deficiency.  If you need to supplement, be sure to take a high-quality personalized multivitamin to address your individual needs."