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Symptoms of vitamin deficiency and how to avoid it

Author: Margarita Kuts - doctor-dietitian, gastroenterologist, and body mesotherapist.
2014-02-1

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I have told you in my previous articles about important food components such as proteins, fats, and carbohydrates. But besides these micronutrients, vitamins play a huge role in human nutrition as health boosters.

The deficiency of these components affects human health and the weight loss process. If your diet lacks certain vitamins (avitaminosis) or microelements, the body will strive to obtain them, triggering a strong feeling of hunger, as the body's needs for vitamins remain unchanged. Even a properly balanced diet cannot fully meet our vitamin needs. Otherwise, we would have to consume 4000–5000 kcal a day. Therefore, it is essential to take vitamin and mineral complexes.

If you decide to lose weight, it is advisable to start taking these supplements 2-3 weeks before beginning the diet, as the body particularly needs "nourishment" from these substances during the weight loss process. Various symptoms can indicate a deficiency of certain vitamins. The table below provides signs of deficiencies in certain vitamins, as well as foods that contain these substances in maximum amounts.

Symptoms	Vitamin Deficiency	Foods
Poor vision, skin itching, skin infections, dryness and brittleness of hair, fragility and ridging of nails.	Vitamin A	Butter, milk, cheese, yolk, liver, fatty fish, green vegetables, carrots, tomatoes.
Dryness of skin, lips, cracks in the corners of the mouth, conjunctivitis.	Vitamin B2	Dairy products, hard wheat, buckwheat, oatmeal, beef.
Irritability, insomnia.	Vitamin B3	Porridge, liver, meat, yeast.
Nervousness, depression.	Vitamins B1, B5, B6, B12	Fish, legumes, porridge, liver, eggs, milk, nuts.
Anemia, intestinal problems.	Vitamin B6	Green leafy vegetables, yeast.
Muscle weakness.	Vitamin E	Oils, cereals, eggs, nuts.
Bleeding gums.	Vitamin C	Fruits, berries, green vegetables, tomatoes.
Dry hair, dandruff, brittle nails, loss of appetite, fatigue.	Vitamin H	Egg yolk, walnuts, organ meats (pork kidneys, beef liver, beef kidneys).

If you notice any of the listed symptoms, it is worth considering whether you might be lacking in a certain vitamin.

It is also important to remember that vitamin preparations should be taken with protein-rich foods (meat, fish, cottage cheese, etc.), otherwise they will not be absorbed. And you definitely should not take vitamins on an empty stomach—this will not yield any positive results and will surely harm your health.

Additionally, vitamin complexes should be taken alongside a diet that includes foods rich in their own natural vitamins, as this affects the absorption of vitamin complexes. Use only trusted brands to avoid "fake" products. Personally, I use brands like: Alphabet, Complivit, Merz.

Take care of your health, eat properly, and do not forget to regularly take valuable "catalysts for health" like vitamins. Good luck!