These Are The 7 Most Common Vitamin Deficiencies: This Is What You Need To Do If You Suffer from One!

People who don’t have a proper diet usually suffer from vitamin-related deficiencies because it is a fact that the best source of vitamins is food.


In order to diagnose vitamin deficiency, you should consult a doctor because you can’t do that on your own. The doctor will run some analyses and see if that’s the case with you. Only with the help of your doctor’s supervision you can keep vitamin deficiency under control.

1.Vitamin B12

Vitamin B12 has an extremely imortant role in our body because it encourages DNA production and helps in the makng of new neurotransmitters in the brain, which is a reason enough to make sure we incorporate the needed amount every day. However, there are some symptoms that indicate vitamin B12 deficiency such as: swollen tongue, hallucinations, paranoia, weakness, fatigue, loss of memory, hand, feet and leg numbness, anemia and difficulty walking.

If you have this deficiency, you should incorporate more fish, meat, milk products and poultry because vitamin 12 can be usually found in animal products. In case you are vegan, try to consume non-dairy milk, meat substitutes, and cereals for breakfast.


Magnesium is also very important for our organism as it detoxifies the body of environmental toxins and prevent the occurrence of cardiovascular diseases and migraines. Some studies claim that magnesium is capable of lowering the risk of diabetes for people who are at a higher risk.

If you are magnesium deficient, you will experience the following symptoms: fatigue, weakness, nausea, vomiting and decreased appetite. On the other hand, a severe deficiency can cause seizures, numbness, cramps and personality changes, but also low levels of potassium or calcium.

In order to prevent this, you should incorporate more dark-leafy veggies in your diet like spinach, Swiss chard and seaweed. Nuts, seeds, and beans are also highly recommendable. Avocado is another great source of magnesium.

3.Vitamin D

Vitamin D deficiency can be dangerous because it puts people at higher risk of osteoporosis. Fatigue, muscle weakness, poor immunity, head sweating, being over the age of 50, obesity, etc. are the most common symptoms of Vitamin D deficiency. In order to prevent that, you should go out and spend more time in the sun because we receive this vitamin from the sun.

However, you should be careful because you only need a small amount of sunlight to make your complexion darker. Never stay exposed to sun for too long because it is really harmful for the body. Another source of vitamin D is milk, yogurt, and fatty fish.


Another nutrient that is extremely important for our body is iron because it helps the body produce red blood cells. When the iron levels are low, the body is unable to carry oxygen and this can cause serious issues. The most common symptoms of iron deficiency are pale skin, dull, sparse hair, and fatigue.

In order to increase the iron levels, try to consume more lentils, beans, spinach, beaf and oysters.


Beside being important for the health of the bones, it is also very important for muscle control and nerve function. Poor appetite, abnormal heart rhythms, fatigue and muscle cramps are the most common symptoms of calcium deficinecy.

Eating raw foods like leafy greens, wheat grass, carob, milk and the pith of citrus fruits is the best choice to increase your calcium levels.


Pregnant women and women of childbearing age need folate or folic acid, because it maintains the cells and red blood cells in check. A decrease in folic acid can lead to neural tube defects in newborns.

Most common symptoms of this deficiency are poor growth, tongue swelling, gray hair, fatigue, and mouth ulcers. Taking supplements is one of the best ways to treat this deficiency, but you can also get folate from foods like leafy greens, oranges, cereals, beans, and lentils.

7.Vitamin E

We should never allow to stay vitamin E deficient because this vitamin is crucial for the brain health, protection against aging and maintenance of normal cholesterol levels.

Most frequent symptoms include: unsteady walking, muscle weakness, vision problems, and loss of muscle mass.

Treatment of vitamin E deficiency can be done with natural supplement marked as the ‘d-’ form like d-alpha-tocopherol. On the other hand, you can also intake vitamin E through foods like green veggies, legumes, olive oil, almonds, walnuts and hazelnuts.

Source: homehealthyrecipes

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