You may feel fine or healthy, but your body could be running low in essential nutrients. Vitamin deficiencies are more common than people even think. Most people think vitamin deficiencies happen due to poor diets, but other factors, such as lifestyle choices, medical conditions, stress, and even where you live, may play a role.

The tricky part is that deficiencies often develop quietly, showing subtle signs before they begin affecting your health in bigger ways.

Why are vitamins needed?

Vitamins are essential nutrients that your body needs in small amounts to function properly. They have a huge function in your body, from producing energy and keeping your immune system strong to supporting your bone health and brain function.

Unlike carbohydrates and proteins, your body cannot make most vitamins on its own, which means you need to get them from your diet or supplements. Therefore, when you are not getting enough of a particular vitamin, your body has to work harder to perform basic functions.

Over time, this strain on the body can cause noticeable health problems, some of which can become serious if not addressed early.

Common vitamin deficiencies and their signs

• Vitamin D deficiency: Often called the “sunshine vitamin,” vitamin D helps with calcium absorption and supports bone health. Deficiency can cause fatigue, muscle weakness, frequent colds, and in severe cases, bone pain or fragility. It is especially common in people who spend most of their time indoors or live in an area with limited sunlight.
• Vitamin B12 deficiency: Vitamin B12 is vital for nerve function, red blood cell production, and DNA synthesis. Low levels can cause tingling sensations in the hands or feet, memory issues, weakness, and persistent tiredness. Vegetarians and older adults are more prone to this deficiency because B12 is mostly found in animal products.
• Vitamin A deficiency: Vitamin A is important for vision, immune health, and skin repair. A lack of this nutrient can lead to night blindness, dry skin, and a weakened immune system. In severe cases, it can cause vision loss.
• Vitamin C deficiency: Vitamin C is best known for its immune-boosting properties, helping in collagen production and wound healing. Deficiency symptoms include slow-healing wounds, bleeding gums, dry hair, and easy bruising.
• Folate (vitamin B) deficiency: Folate is crucial for cell growth and DNA production. Low levels can lead to anemia, fatigue, irritability, and, in pregnant women, a higher risk of birth defects.

What causes vitamin deficiencies?

• Poor diet: Not eating a variety of foods can leave gaps in your nutrition.
• Digestive issues: Conditions like celiac or Crohn’s disease can interfere with vitamin absorption.
• Medications: Some drugs, such as certain antacids or diuretics, can reduce vitamin absorption.
• Lifestyle habits: Smoking, excessive alcohol, or lack of sun exposure can play a role.
• Different life stages: Pregnancy, breastfeeding, and aging can change your body’s vitamin needs.

How to prevent and treat deficiencies?

• Eat a balanced diet: Include a variety of fruits, vegetables, whole grains, lean proteins, dairy or plant-based alternatives, and healthy fats in your diet.
• Spend time outdoors: Lack of sun exposure is the major reason for vitamin D deficiency. Just 10-20 minutes of sun exposure a few times a week can boost vitamin D levels.
• Consider fortified foods: Many cereals, plant milks, and breads have added vitamins to help treat dietary deficiencies.
• Use supplements wisely: If you cannot meet your needs through food alone, supplements may help in that case. However, it is best to check with a healthcare professional before taking medicines.
• Get regular checkups: Routine blood tests, like a Thyrocare health checkup, can catch deficiencies early, even before symptoms show up. You can get a vitamin profile test from Thyrocare that helps detect deficiencies.

Final thought

Vitamin deficiencies are not always obvious, but their impact on your health can be significant. Paying attention to your diet and lifestyle can help you stay ahead of the problems. Small and consistent changes, like adding a few extra vegetables to your plate or stepping outside for a short walk in sunlight, can make a big difference over time.