5 Obvious Symptoms of Nutrient Deficiencies

You don’t always have the right levels of vitamins and minerals in your body. These nutrient deficiencies can manifest in different ways. But, sometimes the signs of certain mineral deficiency are right in front of you, and you simply can’t see them.

That’s because you probably don’t know all the symptoms of nutrient deficiencies, even though some of them are quite obvious.

The standard way of checking your levels of vitamins and minerals is through blood tests. However, you don’t always have the time and money to do this, so there’s another way to get these results.

All you have to do is pay closer attention to your face and see if you can spot any of the following symptoms. Each of them indicates a deficiency in a specific nutrient.

5 Symptoms of Nutrient Deficiencies

1. Bad Hair

Is your hair brittle, dry, and full of dandruff for a longer time? This could mean you lack biotin or vitamin B7. You have the highest risk of this deficiency when taking plenty of antibiotics, as they destroy the biotin-synthesizing intestinal bacteria.

To boost your vitamin B7 levels and improve your hair, consume foods such as egg yolks, cauliflower, and mushrooms.

2. Pale Complexion

Does your face look paler every day? Well, that could mean you have vitamin B12 deficiency. Also, the smooth tongue is another sign of this vitamin deficiency, so you may want to check your tongue in the mirror. Other symptoms of vitamin B12 deficiency are fatigue and memory problems.

To improve your skin complexion and increase your levels of vitamin B12, eat more wild-caught fish, grass-fed meat, and organic poultry.

3. Bleeding or Tender Gum

Painful and bleeding gums, along with bad teeth are symptoms of vitamin C deficiency. Lack of this vitamin can cause muscle pain and scurvy – a condition which can loosen your teeth and make them fall out.

Therefore, it’s highly important to have optimal levels of vitamin C in your body and to achieve that you need to eat more lemon, berries, mango, cantaloupe, red peppers, kiwi, watermelon, and papaya.

4. Pale Lips

If you have pale gums and lips, you might be deficient in iron. These iron deficiency signs are more noticeable in women than men. Moreover, those who are deficient in this mineral have cravings for weird things like dirt, clay, or ice.

If you like to increase your iron levels, eat more red meat, spinach, fish, and dried beans.

5. Puffy Eyes

Bloated legs and puffy eyes might indicate lack of iodine in your body. Other iodine deficiency symptoms include dry skin, brittle nails, and weight gain.

To improve your levels of iodine include sodium-rich foods in your diet, such as table salt. Also, eat more sea vegetables, seaweed, and saltwater fish.


As you can see, when your body lacks certain nutrient it makes some changes in your health and appearance. When it comes to vitamin B7, B12, C, iodine, and iron deficiency, you can see the clear signs on your face. In such cases, increase your intake of the mentioned foods, and your condition will improve.