Quick version
- To avoid deficiency in calcium, vitamin B12, vitamin D, folic acid, and iron, it is recommended to have a diet from both vegetarian and animal sources.
- If you are vegetarian, dietary supplements may be needed to meet daily needs.
- Common symptoms of nutrient deficiency include fatigue, weakness, pallor, muscle weakness, and concentration difficulties. (See the full list below).
- If experiencing symptoms and suspecting diet to be the cause, it may be beneficial to test your levels of vitamins and minerals to gain insight and make necessary dietary changes.
- Symptoms of nutrient deficiency can be subtle and mistaken for other health problems.
A balanced diet rich in vitamins and minerals is essential to avoid nutritional deficiency. To prevent deficiency in calcium, vitamin B12, vitamin D, folic acid, and iron, a daily intake of food from both vegetarian and animal sources is recommended. If you are vegetarian, it may also be necessary to supplement your diet to meet your daily needs.
Symptoms of various nutritional deficiencies
A diet lacking in nutrients can cause any of the following deficiencies and symptoms.
Iron deficiency
- Fatigue and weakness
- Pale skin and mucous membranes
- Shortness of breath
- Headaches and dizziness
- Increased sensitivity to cold
You can read more about symptoms of iron deficiency here.
Vitamin B12 deficiency
- Fatigue and weakness
- Dizziness and balance problems
- Pale skin
- Numbness or tingling in hands and feet
- Memory and concentration problems
You can read more about symptoms of B12 deficiency here.
Vitamin D deficiency
- Fatigue and muscle weakness
- Discomfort or pain in legs and muscles
- Decreased bone mass and increased risk of osteoporosis
- Reduced immune function
- Depression or low mood
You can read more about symptoms of vitamin D deficiency here.
Calcium deficiency
- Muscle cramps
- Numbness and tingling in fingers and toes
- Reduced dental health and increased risk of cavities
- Osteoporosis and increased risk of fractures
- Palpitations and dizziness
Folic acid deficiency
- Fatigue and weakness
- Pale skin
- Mouth and lip cracks
- Decreased appetite
- Irritability and depression
You can read more about symptoms of folate deficiency here.
If the above symptoms resonate with you and you feel that your diet could be significantly more balanced, it may be a good idea to test your levels of vitamins and minerals. This can provide valuable insight and tools to make the right changes in your diet to meet your body's needs.
It is important to note that symptoms of nutritional deficiency can be subtle and sometimes confused with other health issues.
