Deficiency of vitamins, minerals and trace elements
Symptoms of a lack of vitamins, macro- and microelements - how to recognize and what to do
Products by nutrient content
Select a vitamin, mineral or trace element - we will show you the products with the highest content (per 100 g).
How to recognize vitamin and mineral deficiency?
Deficiency of vitamins, macro- and microelements can develop gradually and manifest itself with a variety of symptoms. Below are vitamins (A, group B, C, D, E, K), macroelements (calcium, potassium, magnesium, iron), microelements (iodine, zinc, selenium, copper) and Omega-3.
Important:Symptoms of deficiency may overlap with those of other diseases.
If you suspect vitamin deficiency, consult a doctor for tests and accurate diagnosis.
Do not self-medicate with high doses of vitamins.
Vitamin D deficiency
One of the most common deficiencies
Symptoms
- Frequent infections and colds
- Fatigue and loss of strength
- Pain in bones and muscles
- Depression, bad mood
- Slow wound healing
- Hair loss
At-risk groups:people who spend little time in the sun, elderly, dark-skinned, vegetarians
What to do
- 15-30 minutes in the sun daily
- Fatty fish 2-3 times a week
- Eggs, fortified foods
- D3 supplements (after consultation with your doctor)
- Blood test for 25(OH)D
Vitamin B12 deficiency
Particularly important for vegetarians and the elderly
Symptoms
- Weakness and constant fatigue
- Tingling in hands and feet
- Problems with memory and concentration
- Pale skin, anemia
- Shortness of breath and dizziness
- Inflamed tongue (glossitis)
At-risk groups:vegans, vegetarians, elderly people, gastrointestinal problems
What to do
- Meat, fish, seafood
- Eggs and dairy products
- Fortified plant foods
- B12 Supplements for Vegans (A Must!)
- B12 blood test
Iron deficiency (Anemia)
The most common deficiency in the world
Symptoms
- Constant fatigue and weakness
- Pale skin and nails
- Shortness of breath during exercise
- Cold hands and feet
- Brittle nails, hair loss
- Dizziness, headaches
- Rapid heartbeat
At-risk groups:women of childbearing age, pregnant women, vegetarians, blood donors
What to do
- Red meat, liver
- Legumes, spinach, quinoa
- Combine with vitamin C
- Avoid tea/coffee during meals
- Iron supplements (as prescribed by your doctor)
- Test for ferritin and hemoglobin
Vitamin C deficiency
Rare, but possible with an unbalanced diet
Symptoms
- Frequent infections and illnesses
- Slow wound healing
- Bleeding gums
- Dry, flaky skin
- Bruises for no reason
- Fatigue and irritability
At-risk groups:smokers, little fruits and vegetables in the diet
What to do
- Citrus fruits, kiwi, strawberries
- Bell pepper (most of all!)
- Broccoli, cabbage
- Fresh vegetables and fruits daily
- Do not overcook vegetables (vitamin C is destroyed)
Magnesium deficiency
Often underestimated deficiency
Symptoms
- Muscle cramps and spasms
- Fatigue and weakness
- Eyelid twitching
- Insomnia, anxiety
- Headaches, migraines
- Rapid heartbeat
At-risk groups:stress, type 2 diabetes, gastrointestinal problems, athletes
What to do
- Dark leafy greens
- Nuts and seeds
- Avocado, bananas
- Dark chocolate (70%+)
- Whole grain cereals
- Magnesium supplements (citrate, glycinate)
Iodine deficiency
Affects the functioning of the thyroid gland
Symptoms
- Enlarged thyroid gland (goiter)
- Unexplained weight gain
- Fatigue and weakness
- Hair loss
- Dry skin
- Problems with concentration
- Sensitivity to cold
At-risk groups:pregnant women, residents of regions with iodine deficiency in the soil
What to do
- Iodized salt
- Sea fish and seafood
- Sea kale (kelp)
- Dairy products
- Eggs
- Consultation with an endocrinologist
Vitamin A deficiency
Problems with vision and immunity
Symptoms
- Deterioration of vision in the dark (night blindness)
- Dry eyes
- Dry, flaky skin
- Frequent infections
- Slow wound healing
- Acne and problem skin
At-risk groups:vegans, problems with fat absorption
What to do
- Carrots, sweet potatoes
- Pumpkin, mango
- Dark leafy greens
- Liver (animal sources)
- Eat with fats (fat soluble)
Zinc deficiency
Important for immunity and healing
Symptoms
- Frequent infections and colds
- Slow wound healing
- Hair loss
- Loss of appetite
- Decreased sense of smell and taste
- Skin problems (acne, dermatitis)
- White spots on nails
At-risk groups:vegetarians, pregnant women, elderly
What to do
- Oysters and seafood
- Red meat, poultry
- Legumes, nuts, seeds
- Whole grain products
- Dairy products
- Zinc supplements (if needed)
Omega-3 deficiency
Essential fatty acids for the brain and heart
Symptoms
- Dry, flaky skin
- Brittle nails and hair
- Problems with concentration
- Depression and anxiety
- Joint pain
- Fatigue
At-risk groups:little fish in the diet, inflammatory diseases
What to do
- Fatty fish 2-3 times a week
- Walnuts
- Flax and chia seeds
- Linseed oil
- Fish oil or algae supplements (for vegans)
Vitamin B1 (thiamine) deficiency
Energy and the nervous system
Symptoms
- Fatigue, weakness
- Irritability, depression
- Memory and concentration problems
- Muscle weakness, calf pain
- Numbness of hands and feet
- Loss of appetite, weight loss
At-risk groups:alcoholism, diabetes, gastrointestinal diseases, diet of refined foods
What to do
- Whole grain cereals, bread
- Legumes, nuts
- Pork, liver
- Sunflower seeds
Vitamin B2 (riboflavin) deficiency
Skin, eyes, energy metabolism
Symptoms
- Cracks in the corners of the mouth (cheilitis)
- Inflammation of the tongue
- Redness and burning of the eyes
- Skin peeling, seborrheic dermatitis
- Hair loss
- Anemia
At-risk groups:vegan, dairy-free, alcoholism, intense workouts
What to do
- Milk, yogurt, cottage cheese
- Eggs, meat, liver
- Mushrooms, almonds
- Leafy greens
Vitamin B3 (niacin) deficiency
Skin, digestion, nervous system
Symptoms
- Fatigue, headaches
- Peeling pigmented skin in the sun
- Diarrhea, gastrointestinal upset
- Depression, confusion
- Loss of appetite
At-risk groups:corn diet without variety, alcoholism, malabsorption
What to do
- Meat, poultry, fish
- Liver, peanuts
- Whole grains, mushrooms
- Avocado
Vitamin B6 (pyridoxine) deficiency
Metabolism, immunity, nerves
Symptoms
- Anemia
- Cracks in the corners of the mouth
- Depression, confusion
- Weakened immunity
- Peripheral neuropathy
- Rash (dermatitis)
At-risk groups:kidney disease, alcoholism, taking certain medications
What to do
- Meat, poultry, fish
- Potatoes, sweet potatoes
- Chickpeas, bananas
- Nuts, whole grains
Vitamin B9 (folic acid) deficiency
Hematopoiesis, fetal development
Symptoms
- Anemia (megaloblastic)
- Fatigue, weakness
- Pallor, shortness of breath
- Problems with memory and concentration
- Mouth ulcers
- Neural tube defects in the fetus during pregnancy
At-risk groups:pregnant women, alcoholism, celiac disease, taking methotrexate
What to do
- Leafy greens (spinach, lettuce, arugula)
- Legumes, broccoli
- Liver, eggs
- Fortified cereals; supplements when planning pregnancy
Vitamin E deficiency
Antioxidant, skin, immunity
Symptoms
- Muscle weakness
- Coordination and gait problems
- Numbness and tingling
- Weakened immunity
- Vision problems
- Dry skin
At-risk groups:fat malabsorption, liver disease, very low fat diet
What to do
- Vegetable oils (sunflower, olive)
- Nuts and seeds
- Avocado, spinach
- Broccoli
Vitamin K deficiency
Blood clotting, bones
Symptoms
- Easy bruising
- Prolonged bleeding from wounds
- Bleeding gums, nosebleeds
- Heavy menstruation
- Blood in urine or stool
- Decreased bone density
At-risk groups:taking anticoagulants, fat malabsorption, newborns
What to do
- Leafy greens (kale, spinach, lettuce)
- Broccoli, Brussels sprouts
- Vegetable oils
- Kiwi, avocado; supplements only as prescribed by a doctor
Calcium deficiency
Macroelement: bones, teeth, muscles, nerves
Symptoms
- Numbness of fingers, muscle cramps
- Fatigue, weakness
- Brittle nails, dry skin
- Osteoporosis, frequent fractures
- Dental problems
- Heart rhythm disturbances (with severe deficiency)
At-risk groups:lactose intolerance, vegans, postmenopausal women
What to do
- Milk, yogurt, cottage cheese, cheese
- Tofu, fortified vegetable drinks
- Sardines with bones, leafy greens
- Enough vitamin D for absorption
Potassium deficiency
Macronutrient: heart, muscles, blood pressure
Symptoms
- Weakness, muscle fatigue
- Convulsions
- Constipation
- Rapid heartbeat, arrhythmia
- Increased pressure
- Tingling, numbness
At-risk groups:taking diuretics, vomiting/diarrhea, kidney disease
What to do
- Bananas, potatoes, avocados
- Spinach, legumes
- Dried apricots, raisins
- Tomatoes, oranges; supplements for their intended purpose only
Selenium deficiency
Trace element: thyroid gland, antioxidants
Symptoms
- Hair loss
- Fatigue, brain fog
- Weakened immunity
- Infertility in men
- Hypothyroidism (with severe deficiency)
At-risk groups:residents of regions with low selenium in the soil, vegans
What to do
- Brazil nuts (1-2 per day)
- Fish, seafood
- Meat, eggs
- Mushrooms, whole grain
Copper deficiency
Microelement: hematopoiesis, immunity, connective tissue
Symptoms
- Anemia (does not respond to iron)
- Fatigue, weakness
- Frequent infections
- Skin and hair pigmentation disorders
- Problems with bones and joints
- Neurological disorders (rare)
At-risk groups:excess zinc supplementation, bariatric surgery, malabsorption
What to do
- Liver, seafood
- Nuts, seeds
- Mushrooms, dark chocolate
- Legumes; do not overuse zinc supplements
What to do if you suspect a deficiency?
- Consult a doctor- take blood tests for an accurate diagnosis
- Adjust your diet- add foods rich in missing nutrients
- Consider Supplements- only on the recommendation of a doctor and after tests
- Check your understanding- some gastrointestinal conditions interfere with the absorption of vitamins
- Regular monitoring- repeat tests after 2-3 months