Nutrient Deficiency – Are you Deficient?

Last Updated on September 12, 2024

So many clients of mine struggle with nutrient deficiency or multiple deficiencies and have no idea how much it impacts their health, mood, motivation, and their ability to lose weight.

Symptoms of nutrient deficiencies are very common and affect the health, weight, and wellbeing of approximately 85% of adults worldwide.

Do you have a nutrient deficiency?  If you’re struggling with any health issues (physical or mental) or weight, then the answer is most likely yes!

One of the easiest ways to tell if nutrient deficiencies are present is to look at symptoms and symptoms clusters.

That’s why I’m doing a deep dive and listing the most common symptoms for the most popular deficiencies that I see most in my practice.

Then I’ll discuss how nutrient deficiencies affect health & weight and options to reverse nutrient deficiencies so you can feel better faster and lose weight easier.

 

Symptoms of Nutrient Deficiencies

 

Nutrient deficiencies can manifest in various symptoms, depending on the specific nutrient that is lacking.

Here are common symptoms associated with deficiencies of critical essential nutrients:

 

Vitamin Deficiencies

 

Vitamin A

Vitamin A is essential for vision, immune function, and skin health.

• Night Blindness: Difficulty seeing in low light.
• Dry Eyes: Leading to potential blindness.
• Dry Skin: Rough, scaly patches.
• Frequent Infections: Due to impaired immune function.
• Keratinization: Skin becomes dry and thick.

 

Vitamin B6

Vitamin B6 is involved in brain development and immune function.

• Skin rashes or dermatitis (especially on the face)
• Cracked, sore lips
• Glossy, inflamed tongue (glossitis)
• Mood changes (irritability, depression, confusion)
• Weakened immune function
• Fatigue and low energy
• Nerve damage (tingling or numbness in hands and feet)
• Seizures (in severe cases)

 

Vitamin K

Vitamin K is important for blood clotting and bone health.

• Easy bruising
• Excessive bleeding from wounds, gums, or nose
• Heavy menstrual bleeding
• Blood in urine or stool
• Osteoporosis (weakened bones, fractures in severe cases)
• Calcification of arteries or other tissues (long-term deficiency)

 

Vitamin C

Vitamin C is important for skin health, wound healing, and immune function.

• Scurvy: Symptoms include bleeding gums, joint pain, and anemia.
• Frequent Bruising: Due to weakened blood vessels.
• Slow Wound Healing: And frequent infections.
• Dry, Splitting Hair: And rough, dry skin.
• Fatigue and Weakness: General malaise.

 

Vitamin D

Vitamin D is critical for bone health, immune function, and mood regulation.

• Bone Pain and Weakness: Due to poor calcium absorption.
• Frequent Infections: Impaired immune function.
• Muscle Weakness: Especially in older adults.
• Depression: Linked to low vitamin D levels.
• Rickets in Children: Soft, weak bones and skeletal deformities.
• Osteomalacia in Adults: Soft bones prone to fractures.

 

Folate (Vitamin B9)

Vitamin B9 is essential for DNA synthesis and cell division.

• Megaloblastic Anemia: Large, abnormal red blood cells.
• Fatigue and Weakness: Due to anemia.
• Mouth Sores: And swollen tongue.
• Growth Problems in Children: Folate is crucial for DNA synthesis.
• Neural Tube Defects in Fetuses: If deficiency occurs during pregnancy.

 

Vitamin B12

Vitamin B12 is important for red blood cell production and nerve function.

• Pernicious Anemia: Fatigue, weakness, and pallor.
• Neurological Issues: Numbness, tingling, balance problems.
• Cognitive Impairment: Memory loss, confusion.
• Glossitis: Inflamed, swollen tongue.
• Mouth Ulcers: And other oral health issues.

 

Mineral Deficiencies

 

Calcium

Calcium is essential for bones and teeth. Deficiency can lead to osteoporosis and muscle cramps.

• Muscle Cramps and Spasms: Due to its role in muscle function.
• Osteoporosis: Weak, brittle bones prone to fractures.
• Numbness and Tingling: In fingers and toes.
• Dental Problems: Weak teeth, frequent cavities.
• Convulsions: In severe cases due to neuromuscular excitability.

 

Magnesium

Involved in many biochemical reactions.  Magnesium deficiency may cause muscle weakness, cramps, anxiety, and irregular heartbeats.

• Muscle Cramps: Especially in the legs.
• Fatigue and Weakness: General lethargy.
• Nausea and Vomiting: Gastrointestinal issues.
• Personality Changes: Anxiety, irritability.
• Abnormal Heart Rhythms: Due to its role in heart function.

 

Iron

The most common deficiency, leading to anemia. Symptoms include fatigue, weakness, and pale skin.

• Fatigue and Weakness: Due to reduced oxygen transport.
• Pale Skin: Resulting from decreased hemoglobin.
• Shortness of Breath: Especially during physical activity.
• Dizziness and Headaches: Due to low oxygen levels.
• Cold Hands and Feet: Poor circulation.
• Brittle Nails: Iron is important for nail health.
• Restless Legs Syndrome: Iron deficiency is a known cause.

 

Iodine

Important for thyroid function. Iodine deficiency can cause goiter (enlarged thyroid) and developmental issues in children.

• Goiter: Swelling in the neck from an enlarged thyroid gland.
• Hypothyroidism: Symptoms include fatigue, weight gain, and cold intolerance.
• Developmental Delays in Children: Intellectual and physical impairments.
• Dry Skin and Hair Loss: Resulting from low thyroid function.

 

Zinc

Important for immune function, wound healing, and DNA synthesis. Deficiency can cause slow wound healing, hair loss, and immune issues.

• Impaired Immune Function: Frequent infections.
• Hair Loss: Due to cell division issues.
• Loss of Taste or Smell: Zinc is important for sensory functions.
• Skin Lesions: Slow wound healing and dermatitis.
• Slow Growth/Development in Children: Due to zinc’s role in cell growth.

 

Selenium

Supports thyroid function and antioxidant defense. Selenium deficiency can impair immune function and increase susceptibility to oxidative stress.

• Fatigue and weakness
• Muscle pain or tenderness
• Weakened immune function, increased susceptibility to infections
• Hair loss and thinning
• Brittle nails with white spots or ridges
• Cognitive decline or mental fog
• Keshan disease (a type of heart disease linked to selenium deficiency)
• Kashin-Beck disease (joint and bone disorders, primarily seen in selenium-deficient regions)
• Hypothyroidism and related symptoms like weight gain and cold intolerance

 

Potassium

Potassium is Important for heart and muscle function. Deficiency may result in fatigue, muscle cramps, and abnormal heart rhythms.

• Muscle weakness and cramps
• Fatigue and lethargy
• Abnormal heart rhythms (arrhythmias)
• Constipation and digestive issues
• Tingling or numbness
• Increased blood pressure
• Frequent urination or extreme thirst
• Breathing difficulties (in severe cases)
• Paralysis or muscle breakdown in extreme cases

 

Macronutrient Deficiencies

 

Protein & Amino Acid Deficiencies

• Edema: Swelling, particularly in the legs, feet, and hands.
• Muscle Wasting: Loss of muscle mass and strength.
• Hair Thinning: And brittle nails.
• Weak Immune System: Frequent infections.
• Stunted Growth in Children: Due to lack of building blocks for tissues.

 

• Lysine Deficiency: Weak immune function, hair loss, and reproductive issues.
• Tryptophan Deficiency: Linked to mood disorders, as tryptophan is a precursor to serotonin.

 

Omega-3 Fatty Acids

• Dry Skin: And flaky scalp.
• Mood Swings: Including depression and anxiety.
• Poor Circulation: Cold hands and feet.
• Cognitive Issues: Memory problems, difficulty concentrating.
• Joint Pain: And stiffness.

As you can see each nutrient deficiency can present a unique set of symptoms, often overlapping and impacting multiple body systems. Early detection and addressing these deficiencies through diet or supplementation are crucial for preventing long-term health consequences.  It’s important to reverse nutrient deficiency before they manifest in a nutrient deficiency-caused disease.

 

How to Reverse Nutrient Deficiencies

 

If you have any – or more than one – of the above symptoms listed above, then I strongly recommend using a pure, potent, pharmaceutical grade multivitamin and mineral.

This is the multivitamin that I personally use, love and recommend most.  It’s well balanced and has everything you need all in one handy supplement.  Because it’s quality you can only get it through a credentialed practitioner like me… and because nutrient deficiencies are so wide spread I’m making it available to my audience without a consult.

Ideally, functional lab testing for deficiencies is recommended.  Functional labs test for specific deficiencies as well as other biomarkers that let you know if the body is having problems absorbing nutrients…  Remember, it’s not just if you’re consuming nutrients, being able to actually absorb and metabolize them matters, too.  Functional labs let you know the specific deficiencies and issues that  If you’re interested in functional labs and a customized plan you can start the process here.

I ALWAYS recommend a multivitamin, multi-mineral because its NOT IDEAL to megadose on one nutrient alone.  Taking too much of 1 vitamin or mineral, like Vitamin D or magnesium for example can often do more harm then good and overload the body.

 

How Nutrient Deficiencies Affect Health and Weight

 

If you do have symptoms start taking this nutrient supplement ASAP.  That’s because symptoms left untreated can cause some pretty major health issues, disease, and weight gain.

You may be surprised to know that nutrient deficiencies make it easier to gain weight.  I find this occurring a lot in my clients that are over 50…

A lot of them think they’re struggling to lose weight because of ‘age’ when really it’s because their nutrient deficiencies are get to critical points that make it virtually impossible to burn fat and stay healthy because the deficiencies are causing metabolic dysfunction.

Nutrient deficiencies can contribute to weight gain and some major metabolism and immune issues through several mechanisms.  Nutrient deficiencies affect metabolism, appetite regulation, energy balance, and overall health.

Here’s a detailed explanation of how this occurs:

Metabolic Slowdown

When the body lacks essential nutrients, its metabolic rate can decrease:

• Iodine and Selenium: Both are crucial for thyroid function, which regulates metabolism. Deficiency can lead to hypothyroidism, a condition that slows down metabolism and can result in weight gain.
• Iron: Essential for energy production and oxygen transport. Iron deficiency can cause fatigue and reduce physical activity, leading to lower calorie expenditure and weight gain.

 

Insulin Resistance

Certain nutrient deficiencies can impair insulin sensitivity, leading to weight gain:

• Magnesium: Plays a role in glucose metabolism and insulin action. Deficiency can lead to insulin resistance, causing the body to store more fat, particularly around the abdomen.
• Chromium: Important for carbohydrate and lipid metabolism. Deficiency can impair glucose tolerance and insulin sensitivity, promoting fat storage.

 

Increased Appetite and Cravings

Lack of specific nutrients can alter appetite-regulating hormones and increase cravings:

• Omega-3 Fatty Acids: Deficiency can affect the balance of leptin and ghrelin, hormones that regulate hunger and satiety, leading to increased appetite and overeating.
• Zinc: Important for taste and smell. Deficiency can dull these senses, leading to increased intake of highly palatable, often calorie-dense foods to satisfy cravings.
• Vitamin D: Deficiency has been linked to higher levels of parathyroid hormone, which can increase fat storage and appetite.

 

Altered Fat Metabolism

Some nutrients are directly involved in fat metabolism:

• Carnitine: Necessary for the transport of fatty acids into mitochondria for energy production. Deficiency can impair fat burning and promote fat accumulation.
• Choline: Important for lipid metabolism and liver function. Deficiency can lead to fat accumulation in the liver (non-alcoholic fatty liver disease), which is associated with weight gain.

 

Muscle Loss

Nutrient deficiencies can lead to muscle loss, which in turn can reduce metabolic rate:

• Protein: Essential for muscle maintenance and growth. Protein deficiency can cause muscle wasting, leading to a decrease in basal metabolic rate (BMR) and easier weight gain.
• Vitamin D: Important for muscle function. Deficiency can contribute to muscle weakness and loss, further reducing BMR.

 

Emotional and Mental Health Impact

Poor mental health can lead to overeating and weight gain, and nutrient deficiencies can exacerbate mental health issues:

• B Vitamins (B6, B9, B12): Important for neurotransmitter production and mental health. Deficiency can lead to depression and anxiety, potentially resulting in emotional eating and weight gain.
• Omega-3 Fatty Acids: Crucial for brain health. Deficiency can contribute to mood disorders, which may increase the likelihood of using food for comfort.

 

Inflammation

Chronic inflammation can affect metabolism and lead to weight gain:

• Vitamin D: Deficiency is linked to increased inflammation. Chronic inflammation can impair insulin sensitivity and promote weight gain.
• Antioxidants (Vitamins C and E): Important for reducing oxidative stress. Deficiency can contribute to chronic inflammation, affecting metabolism and weight regulation.

 

Again, this is just a brief summary of how deficiencies can affect weight.  But nutrient deficiencies can also lead to 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.

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.

Your Coach & Biggest Cheerleader,