Common nutrient deficiencies you might be suffering from

These days, the typical western diet is lacking in a lot of key nutrients that our bodies need, and a lot of us are at risk or are already suffering from nutrient deficiencies.

Feeling lethargic, having zero energy, looking pale and often coming down with colds or other illnesses are all common signs of nutrient deficiencies.

Long-term impacts on our health can also arise if we continually fail to give our bodies what they need, so it is important to get on top of our nutrition. In this article, we will list some of the most common nutrient deficiencies and the symptoms related to each.

Iron

Iron is an essential mineral that is required for the healthy manufacture of red blood cells.

Iron deficiency affects more than 25% of people worldwide, making it one of the most common nutrient deficiencies in the world.

If you find yourself particularly susceptible to catching a cold or falling ill this could be because of an iron deficiency. Other Iron deficiency symptoms include:

Excessive tiredness
Hair loss
Insomnia
Restless leg syndrome

By far the best source of Iron will come from red meats such as beef. However, for non-meat eater’s kidney beans, pumpkin and sesame seeds, and dark leafy greens such as kale and spinach are your best options for increasing dietary intake.

Vitamin D

Vitamin D is a fat-soluble vitamin that is important for the functioning of a healthy immune system.

Some of the symptoms of vitamin D deficiency include:

Increased gum and bone problems
Muscle pain
Constipation

Vitamin D is produced in your skin upon exposure to sunlight. Therefore, the best option for upping your bodies vitamin D levels, as well as upping your mood, is to get out in the sun!

However, for countries with a cloudier skyline, some of the best dietary sources for vitamin d are fatty fish, such as mackerel and salmon, or egg yolks.

Iodine

Iodine is an essential mineral for the normal function of the thyroid. It is also needed for the manufacture of thyroid hormones, which regulate metabolism.

Iodine deficiency affects nearly a third of the world’s population, common symptoms include:

Muscle weakness
Excessive tiredness
Breast pain
Sudden, unexplained, weight gain

Good dietary sources of Iodine include eggs, dairy products, fish and shellfish, and seaweed.

Vitamin B12

Vitamin B12 is an essential vitamin for regulating brain and nerve function and blood formation.

Every cell in your body needs B12 to function, but the body does not produce it naturally, making deficiencies common. Some of the symptoms of a deficiency are:

Brain fog
Pale Skin
Constipation or Diarrhea
Numbing or tingling

Dietary sources of B12 include red meat and organ meat such as liver, shellfish, eggs, and milk products.

Magnesium

Needed for healthy teeth and bones and the release of energy from food. Low intake and blood levels of magnesium are associated with several conditions such as type 2 diabetes and heart disease.

Some of the common symptoms of a deficiency are: