23 Signs You Have a Nutrient Deficiency and How to Correct It

Feeling off but not sure why? Many common symptoms actually point to a specific nutrient deficiency. Catching and addressing a shortage early provides big benefits. Here are 23 signs you may need more of a certain vitamin or mineral along with the top food sources and supplements to correct it naturally.

What Causes Nutrient Deficiencies?

There are three main reasons you can become deficient in key vitamins, minerals and other nutrients:

1. Malabsorption

• Damaged gut lining
• Digestive issues like IBS, Crohn’s, celiac
• Gallbladder removal
• Missing digestive enzymes

2. Inadequate Intake

-Restrictive diets

-Picky eating habits

-Reliance on processed foods

-Soil depletion makes plants less nutrient dense

3. Nutrient Loss/Depletion

• Medications
• Chronic diseases
• Eating high sugar and refined carbs
• Smoking, alcohol, and caffeine consumption
• Stress and infections increase needs

Being low in just one key nutrient can create a ripple effect of health issues. Let’s explore different deficiency symptoms and simple solutions.

23 Common Signs of Nutrient Shortfalls and Deficiencies

Here are key indicators you may need more of specific vitamins, minerals or other nutrients along with the best food sources and supplements to correct them:

Symptom	Associated Deficiency	Recommended Food Sources	Supplements
White spots on nails	Zinc	Oysters, beef, pumpkin seeds, cashews, spinach	Zinc picolinate
Oily skin/acne	Zinc	Oysters, beef, pumpkin seeds, cashews, spinach	Zinc picolinate
Cracked mouth corners or heels	Vitamin B2 (riboflavin)	Beef liver, mushrooms, spinach, almonds	B-complex
Dry, flaky skin	Omega-3s	Salmon, sardines, walnuts, flaxseed	Fish oil, flax oil
Yellowing eyes	Vitamin A	Beef liver, cod liver oil, carrots, sweet potato, spinach	Vitamin A
Chronic cough	Calcium	Yogurt, milk, kale, broccoli, cheese	Calcium citrate
Bleeding gums	Vitamin C	Citrus fruits, bell peppers, strawberries, broccoli	Vitamin C
Night blindness	Vitamin A	Beef liver, cod liver oil, carrots, sweet potato, spinach	Vitamin A
Chapped lips	Vitamin B2 (riboflavin)	Beef liver, mushrooms, spinach, almonds	B-complex
Pitting edema	Potassium	Bananas, potato, spinach, mushrooms, yogurt	Potassium citrate
Ice chewing/crunching	Iron	Red meat, oysters, liver, spinach, pumpkin seeds	Iron bisglycinate, beef liver capsules
Chest pain	Vitamin E	Almonds, sunflower seeds, spinach, avocado	Natural vitamin E/mixed tocopherols
Leg/foot cramps	Magnesium	Spinach, pumpkin seeds, yogurt, salmon, black beans	Magnesium glycinate
Irritability/anxiety	Vitamin B1 (thiamine)	Pork, sunflower seeds, nutritional yeast, macadamia nuts	B-complex, nutritional yeast
Asthma symptoms	Vitamin D	Salmon, tuna, eggs, fortified milk, sunlight	Vitamin D3
Outer eyebrow thinning	Iodine	Seaweed, fish, cranberries, navy beans, potatoes	Kelp tablets
Right trap tightness	Bile salts	Beets, celery, artichokes, grapefruit	Ox bile salts
Nightmares	Vitamin B1 (thiamine)	Pork, sunflower seeds, nutritional yeast, macadamia nuts	B-complex, nutritional yeast
Salt cravings	Sodium	Celery, beets, spinach, chard	Pink Himalayan salt
Low back stiffness	Vitamin D	Salmon, tuna, eggs, fortified milk, sunlight	Vitamin D3
Dirt eating	Iron	Red meat, oysters, liver, spinach, pumpkin seeds	Iron bisglycinate, beef liver capsules
Erectile dysfunction	Zinc	Oysters, beef, pumpkin seeds, cashews, spinach	Zinc picolinate
Depression	Vitamin D	Salmon, tuna, eggs, fortified milk, sunlight	Vitamin D3

Pay attention to symptoms and get blood work done to identify where your levels are low. Eat more high quality whole foods and supplement strategically. Your body will thank you!

Special Nutrient Needs for Women

Due to monthly menstruation and pregnancy, women need higher amounts of certain nutrients like:

• Iron – Found abundantly in grass-fed beef, liver, pumpkin seeds, lentils, spinach. Supplement if very deficient.
• Calcium – Yogurt, milk, canned salmon and sardines with bones, kale, broccoli
• Folate – Lentils, asparagus, spinach, avocado. Take prenatally when pregnant.
• Vitamin B12 – Found primarily in animal foods like shellfish, liver, fish, eggs and dairy products.

Be sure to eat plenty of iron-rich and B12 foods and consider getting levels tested annually to ensure you aren’t deficient, especially if fatigued, pale or struggling with focus.

Special Nutrient Needs for Athletes

If you engage in intense or endurance exercise, increase intake of:

• Iron – Boosts oxygen delivery and energy. Found in red meat, shellfish, spinach.
• B Vitamins – Supports energy production and muscle tissue. Highest in organ meats, fish, eggs, seeds.
• Vitamin C – Critical for collagen production and immunity. Citrus fruits, red peppers, broccoli and strawberries pack vitamin C.
• Vitamin D – Essential for bone health, immunity and muscular function. Get moderate sun, eat fish and take vitamin D3.
• Magnesium – Vital for muscle relaxation and energy production. Spinach, chard, pumpkin seeds and black beans are top sources.
• Zinc – Necessary for muscle repair and testosterone. Oysters have the most. Also found in meat, cashews and beans.

Work with a sports dietician to ensure optimal nutrient intake for your training demands. Get bloodwork done regularly to catch any deficiencies early.

Warning Signs in Children

Kids have higher nutritional needs to support growth and development. Watch for deficiencies if a child shows:

• Poor growth or failure to thrive
• Frequent infections indicating immune impairment
• Fatigue, pale skin, breathing issues signaling iron deficiency
• Rickets – bone deformities from inadequate vitamin D

Provide kids a vitamin-rich diet with ample whole foods. Test levels and supplement key nutrients like vitamin D, iron, zinc if necessary. Catching shortfalls early prevents long term issues.

Correcting Nutrient Deficiencies Holistically

Now that you know what symptoms signal you may be low in key nutrients, you can target your diet and lifestyle to correct shortfalls. Here are some tips:

• Eat the rainbow – Fill your plate with a variety of colorful whole foods to obtain a wide spectrum of vitamins and minerals.
• Try supplements strategically – While food should be the priority, supplements help fill dietary gaps.
• Reduce sugar and refined carbs – Heavily processed foods lack nutrients and promote excretion of vitamins and minerals.
• Consider digestive support – Improve absorption with probiotic foods or supplements if gut issues are suspected.
• Test your levels – Get bloodwork done to identify deficiencies for more targeted supplementation. Retest after 3-6 months.
• Reduce stress – Chronic stress increases micronutrient needs while reducing absorption.
• Ditch bad habits – Smoking, excessive alcohol and caffeine use lead to more rapid nutrient depletion.

Tuning into potential deficiency symptoms empowers you to correct them early through diet adjustments and targeted supplementation when necessary. Pay attention to your body’s signals and give it the essential nutrients it needs to thrive!