Last Updated on September 12, 2024
In today’s fast-paced world, it’s easy to overlook the role nutrition plays in our overall health and weight. We often focus on what we eat for energy or enjoyment. It’s also common to focus on calorie (energy) quantity, not quality. And in terms of ‘quality’ that means consuming enough of all essential nutrients. But it’s very common for people to fall short and not get enough of the nutrients they need.
But what happens when we don’t get the essential nutrients our bodies need?
Nutrient deficiencies and symptoms will results. But left unchecked, the effects of nutrient deficiencies can be much more serious than we think. From fatigue and hair loss to weakened bones and cognitive decline, symptoms of nutrient deficiencies can quietly lead to a host of diseases that can impact every aspect of our lives.
In this post, I’ll uncover the hidden dangers of nutrient deficiencies and how you can protect yourself with the right diet and lifestyle choices.
Keep reading to learn the diseases that nutrient deficiencies can caused and three simple changes can help you avoid these potentially life-altering conditions.
Nutrient Deficiency Diseases
Nutrient deficiencies can lead to a variety of diseases and health conditions as well as accelerated aging.
Here are some common examples of issues and diseases caused by nutrient deficiencies:
Vitamin Deficiencies
- Vitamin A: Night blindness, dry skin, increased risk of infections, and in severe cases, total blindness.
- Vitamin B1 (Thiamine): Beriberi, which affects the heart, muscles, and nervous system, and Wernicke-Korsakoff syndrome, a severe brain disorder.
- Vitamin B2 (Riboflavin): Ariboflavinosis, leading to sore throat, swollen tongue, and skin cracking around the mouth.
- Vitamin B3 (Niacin): Pellagra, causing diarrhea, dermatitis, dementia, and eventually death if untreated.
- Vitamin B6: Dermatitis, glossitis (swollen tongue), irritability, and depression.
- Vitamin B7 (Biotin) deficiency, though rare, can lead to hair thinning and hair loss. Biotin is important for keratin production, the protein that makes up hair structure.
- Vitamin B9 (Folate) helps in DNA synthesis and cell division, essential for hair follicle health. Deficiency can impair hair growth and lead to thinning or hair loss.
- Vitamin B12 deficiency, commonly seen in vegans or those with absorption issues, can lead to hair loss due to its role in red blood cell production, which helps supply oxygen to hair follicles. Pernicious anemia, leading to fatigue, memory loss, and neurological issues are also common with B12 deficiency.
- Vitamin C: Scurvy, causing gum bleeding, bruising, and joint pain.
- Vitamin D: Rickets in children (soft, weak bones) and osteomalacia in adults (bone pain and muscle weakness).
- Vitamin E: Nerve and muscle damage, weakened immune system, and vision problems.
- Vitamin K: Increased risk of bleeding and poor clotting.
Mineral Deficiencies
- Iron: Iron-deficiency anemia, leading to fatigue, weakness, and impaired cognitive function.
- Calcium: Osteoporosis and osteopenia, leading to weakened bones and increased fracture risk.
- Magnesium: Muscle cramps, fatigue, and abnormal heart rhythms.
- Iodine: Goiter (thyroid gland enlargement) and hypothyroidism, leading to fatigue, weight gain, and developmental issues.
- Zinc: Impaired immune function, hair loss, delayed wound healing, and growth retardation in children. Zinc is vital for tissue growth and repair, including hair growth. A deficiency can weaken hair shafts, slow hair growth, and result in hair loss, especially telogen effluvium (hair shedding).
- Selenium: Keshan disease (a type of heart disease), Kashin-Beck disease (a bone and joint disorder), and hypothyroidism.
Protein Deficiency
- Kwashiorkor: Characterized by edema, an enlarged liver, and swollen abdomen, commonly seen in children in developing countries.
- Marasmus: Severe weight loss and muscle wasting, often due to both calorie and protein deficiency.
Amino Acid Deficiencies
- Lysine Deficiency: Weak immune function, hair loss, and reproductive issues.
- Tryptophan Deficiency: Linked to mood disorders, as tryptophan is a precursor to serotonin.
Essential Fatty Acid Deficiency
- Omega-3 deficiency: Can lead to skin problems, cognitive decline, and an increased risk of cardiovascular disease.
- Omega-3 and omega-6 fatty acids are important for hair health. Deficiencies can cause dry, brittle hair and hair thinning.
Carbohydrate Deficiency
- Hypoglycemia: Low blood sugar levels leading to fatigue, confusion, irritability, and fainting.
- Ketoacidosis: In severe cases, carbohydrate deficiency (especially in those with diabetes) can lead to diabetic ketoacidosis (DKA), a life-threatening condition.
Fat-Soluble Vitamin Deficiencies
- Vitamin A: Also associated with skin problems, poor wound healing, and increased susceptibility to infections.
- Vitamin D: In addition to rickets and osteomalacia, it can increase the risk of autoimmune diseases, cardiovascular diseases, and depression.
Water-Soluble Vitamin Deficiencies
- Vitamin B5 (Pantothenic Acid): Rare, but can cause fatigue, depression, irritability, and gastrointestinal disturbances.
- Vitamin B7 (Biotin): Dermatitis, hair loss, brittle nails, and neurological symptoms such as depression and lethargy.
- Folate (Vitamin B9): Megaloblastic anemia, neural tube defects in fetuses (such as spina bifida), and cognitive impairment.
Mineral Deficiencies (continued)
- Potassium: Hypokalemia, leading to muscle weakness, cramps, irregular heartbeats, and paralysis in severe cases.
- Phosphorus: Weak bones and teeth, muscle weakness, and in severe cases, respiratory failure.
- Copper: Anemia, weakened immune system, osteoporosis, and cardiovascular problems.
- Chromium: Impaired glucose tolerance, leading to symptoms similar to diabetes.
- Manganese: Weak bones, poor growth, reproductive issues, and skin problems.
Antioxidant Deficiency
- Glutathione Deficiency: Increased oxidative stress, contributing to aging, neurodegenerative diseases like Parkinson’s, and chronic inflammation.
Fiber Deficiency
- Constipation: Leading to diverticulosis, hemorrhoids, and increased risk of colon cancer.
- Increased cholesterol levels: Due to lack of fiber’s ability to bind with cholesterol, leading to cardiovascular diseases.
Water Deficiency (Dehydration)
- Heatstroke: A potentially fatal condition caused by the body’s inability to cool down.
- Kidney Stones: Increased risk of stone formation due to insufficient water to flush out minerals.
- Constipation: Dehydration can slow digestion and make stool hard and difficult to pass.
- NOTE: 8, 8 oz. glasses of water may not be enough to keep you hydrated. Use this Water Intake Calculator to make sure you’re getting enough to prevent dehydration.
These deficiencies often result from inadequate dietary intake, malabsorption disorders, or increased nutritional needs due to certain health conditions.
How to Prevent Nutrient Deficiencies that cause Disease
The easiest and best way to start reversing deficiencies is to start using a quality multi vitamin and mineral. Why? It’s impossible to eat enough food to get the optimal levels of nutrients you need to reverse issues. So diet isn’t enough, which is why I recommend a balanced quality multi-mineral and multivitamin in addition to a nutrient dense diet.
Diet is important, too in terms of getting nutrients you can’t get from a supplement, like fiber, protein, and other micronutrients. Diet is also very important because you can’t absorb nutrients properly if your diet causes inflammation and gut health issues… both of which prevent nutrient absorption. I recommend eating for your unique Metabolic Type because different metabolic types metabolize nutrients differently. Discover your unique metabolic type with this Metabolic Type Quiz & Training.
Functional labs can be used to see which nutrients are imbalanced and if absorption is being affected. Once lab results are back a customized plan with more specific supplement and diet recommendations would be provided. If you’re interested in working together to find the root cause of your health & weight issues you can start the process here.
Forever rooting for you!
Your Coach & Biggest Cheerleader,
