Month: October 2021

If you have a vitamin or mineral deficiency, then you might experience noticeable symptoms.

Vitamin and mineral deficiencies can be serious. Some increase your risk of disease and illness.

Other vitamin and mineral deficiencies are less serious but still need attention: a lack of vitamin B12 could lower your energy, for example, while a lack of vitamin D could weaken your immune system.

Are you experiencing symptoms and concerned about a vitamin or mineral deficiency? Do you feel like you’re doing everything right but still experiencing symptoms? You might have a nutrient deficiency.

Here are the most common symptoms of vitamin and mineral deficiencies.

1) You Frequently Get Sick: People who get sick often may have weaker immune systems. Vitamins and minerals play a crucial role in supporting immunity. If you have inadequate vitamin and mineral intake, then your immune system could suffer. If you feel like you’re constantly sick, then it could be a nutrient deficiency. Fortunately, nutrient deficiencies are easy to solve.

2) You Feel Mentally Foggy: Mental fog can be caused by anything. However, some mental fog is caused by nutrient deficiencies. Your brain, like your body, needs vitamins and minerals for optimal function. If you’re not giving your brain B vitamins, antioxidants, vitamin D, and other crucial nutrients, then you could experience mental fog.

3) You’re Pregnant: Women who are pregnant are more likely to have a nutrient deficiency. After all, you’re growing another person inside of you. If you are pregnant and have not raised your vitamin and mineral intake, then you may have a nutrient deficiency. Nearly 42% of young, pregnant women are deficient in iron, for example, making it one of the most common nutrient deficiencies in the world.

4) Your Fingers Are Numb and Tingling: Some people constantly complain about feeling cold. They might regularly feel a numbness or tingling in their fingers, for example. This can be a sign of very low calcium levels. Although there are no obvious short-term signs of calcium deficiency, prolonged calcium deficiency can lead to numbness and tingling. Take a nutrient deficiency test and add more dark, leafy greens to your diet to target this deficiency.

5) Your Bones Hurt: If your bones hurt, then you might be deficient in vitamin D. Lack of vitamin D can literally soften your bones over time. This deficiency is also linked to autoimmune disorders and an increased risk of cancers. Although vitamin D deficiency is tough to spot, aching bones could be a sign of one or more nutrient deficiencies.

6) Your Muscles Feel Weak: Muscle weakness isn’t normal. If your muscles feel weak, then you could have low levels of potassium and other crucial nutrients. You shouldn’t feel exhausted after brief exercise, for example, and basic movements shouldn’t leave your muscles feeling weak. Potassium is crucial for muscle energy. Try having more bananas, milk, lentils, or kidney beans to boost potassium intake.

7) You Have Abnormal Heart Rhythm: If you have abnormal heart rhythm, then you might have low calcium levels. Most adults need 1,000mg of calcium per day, although older adults need over 1,200mg, according to the Mayo Clinic. If you don’t get enough calcium (say, from milk, yogurt, cheese, or calcium-fortified orange juice), then you might experience arrhythmia or abnormal heart rhythm.

8) You’re Short of Breath: If you find yourself short of breath frequently, then you might have an iron deficiency. People who are deficient in iron may have anemia, or a low red blood cell count. Low iron levels can lead to cold hands and feet, brittle nails, shortness of breath, and other symptoms. Consider adding more iron to your diet if you find yourself short of breath.

9) You Have a Swollen Tongue: A swollen tongue is uncomfortable. However, it could also be a sign of a more serious nutrient deficiency. Signs of vitamin B12 deficiency include numbness in the legs, hands, or feet as well as a swollen tongue. A swollen tongue could also be a sign of other nutrient deficiencies, which is why you may want to take a deficiency test.

10) You Just Started a Vegan or Vegetarian Diet: When done correctly, there’s nothing wrong with a vegan or vegetarian diet. Unfortunately, many new dieters struggle to get adequate nutrient intake on a vegan or vegetarian diet. Because there are no good plant sources of vitamin B12, for example, many are deficient in vitamin B12, leading to low energy levels and other problems.

11) You Have Digestive Issues: Diarrhea, constipation, and other digestive issues could be a sign of a nutrient deficiency. Diarrhea, for example, could be a sign of low folic acid (folate) intake. By taking a deficiency test, you can spot your issues and determine if you need to take a supplement or adjust your diet.

12) You’ve Lost Your Appetite: Low appetite isn’t normal. If you’ve suddenly lost your appetite and don’t feel hungry, then it could be a sign of nutritional imbalances. Magnesium deficiency, for example, is linked to a loss of appetite. Others experience nausea, vomiting, fatigue, or weakness because of magnesium deficiency.

13) You Have Severe Hair Loss: Some hair loss is normal. Your scalp naturally loses around 100 hairs per day. However, excessive or sudden hair loss could be a sign of a nutrient deficiency. Low iron levels, for example, can lead to sudden hair loss. In any case, talk to your doctor if you’ve experienced sudden hair loss, as it could be a sign of a serious nutrient deficiency or other health issue.

14) Wounds Take a Long Time to Heal: Do your gums bleed excessively when flossing your teeth? Do you bruise easily? Does it take a long time to heal from simple injuries – like scrapes? If so, then you might have vitamin C deficiency. Vitamin C is an anti-inflammatory and antioxidant that limits damage to cells. Consider increasing vitamin C intake if your wounds take a long time to heal.

15) Your Mouth Feels Funny or Has a Strange Taste: If your mouth is cracked or inflamed, or if you have an unusually pale or swollen tongue, then you could be deficient in iron or B vitamins. Some people also spot a nutrient deficiency because of a strange taste in their mouth. Whatever the situation may be, funny mouth sensations could be a sign of a nutrient deficiency.

Do you have any of the symptoms listed above? Take a nutrient deficiency test for peace of mind.

If you’re deficient in certain B vitamins, then you might feel a range of symptoms.

Some people feel muscle pain and weakness due to low B vitamin levels, for example. Others experience irregular heart rhythms, depression, confusion, or other issues linked to B vitamin deficiency.

There are 8 vitamin B nutrients. Depending on your deficiency, your symptoms may vary. Keep reading to discover how B vitamin deficiency works.

What Are B Vitamins?

B vitamins are a group of 8 nutrients that play various roles throughout the body.

Overall, B vitamins play a crucial role in energy production. They support health at the cellular level, keeping you energized.

However, many people are deficient in B vitamins even though they have good energy levels. Because there are 8 different B vitamins, deficiencies work in different ways.

Who’s at Risk of B Vitamin Deficiency?

Certain groups have a higher risk of B vitamin deficiency, including:

• Older adults
• Pregnant women
• People with Crohn’s disease or celiac disease, which could inhibit the absorption of nutrients
• People with HIV
• Alcoholics
• Vegans or vegetarians following a poorly-planned diet

Depending on your condition, your doctor may recommend taking a B vitamin supplement or adjusting your diet to get more B vitamins.

Vitamin B1 and B2 Deficiency

The first two B vitamins (by numerical order) are:

• Vitamin B1 (thiamine)
• Vitamin B2 (riboflavin)

Your body uses these B vitamins to convert food into energy. Vitamin B1 is particularly important for brain energy, while vitamin B2 supports good eyesight.

Signs of vitamin B1 and B2 deficiency include:

• Confusion
• Mental fog
• Cracks along the sides of your mouth

Both vitamin B1 and B2 deficiency are rare in developed countries, including the United States. However, alcoholics have a particularly high risk of this deficiency.

To add more vitamin B1 and B2 to your diet, take whole grains, fortified bread and cereal, eggs, organ meats, lean meats, low-fat milk, nuts and seeds, legumes, and green vegetables.

Vitamin B3 Deficiency

Vitamin B3, or niacin, converts food into energy. Like other B vitamins, it plays a crucial role in supporting energy at the cellular level.

Vitamin B3 also helps with appetite regulation and overall cell development.

Signs of vitamin B3 deficiency include:

• Vomiting
• Constipation or diarrhea
• Fatigue
• A bright red tongue

Vitamin B3 deficiency is rare in developed countries, including the United States. In more serious cases, vitamin B3 deficiency can lead to suicidal behavior, hallucinations, aggression, and paranoia.

The best foods for vitamin B3 include fortified breads and cereals, nuts, legumes, grains, and meat.

Vitamin B5 Deficiency

Pantothenic acid, or vitamin B5, is rare in the United States because there are plenty of food sources of vitamin B5. However, you may experience symptoms like numbness in the hands and feet, headache, irritability, restlessness, poor sleep, and a lack of appetite because of vitamin B5 deficiency.

Signs of vitamin B5 deficiency include:

• Headache
• Numbness or a burning sensation in your hands and feet
• Irritability
• Restlessness and poor sleep
• Low appetite

The best food sources of vitamin B5 include tuna, chicken, avocados, beef liver, certain types of mushrooms, sunflower seeds, and fortified breakfast cereals.

Vitamin B6 Deficiency

Vitamin B6, or pyridoxine, converts food into energy. It also supports immunity, helping your body fight infections. Vitamin B6 deficiency is more common than vitamin B1, B2, and B3 deficiencies, although it’s still uncommon in the developed world.

Vitamin B6 deficiency can cause:

• Depression and confusion
• Nausea
• Anemia (low red blood cell count)
• Infections or a weakened immune system
• Skin rashes and dermatitis

Some of the best foods for vitamin B6 include meats (particularly poultry, fish, and organ meats), potatoes, starchy vegetables, and fruits.

Vitamin B7 Deficiency

Biotin, or vitamin B7, is a valuable nutritional supplement for supporting hair, skin, and nail health. Although evidence is mixed on whether taking a vitamin B7 supplement helps, vitamin B7 deficiency can lead to issues with your hair, nails, and skin.

Symptoms of biotin (vitamin B7) deficiency include:

• Thinning hair
• Rashes or scaling on your skin, particularly around your face, yes, nose, and mouth
• Brittle nails
• Depression
• Fatigue

The best food sources of vitamin B7 include organ meats, salmon, pork, eggs, sunflower seeds, and beef.

Vitamin B9 Deficiency

Folate, also known as vitamin B9, is available in fortified foods and certain supplements. Alternatively, you can get folate from leafy greens and vegetables. The natural form of vitamin B9 is called folate, while the version you get in certain foods is called folic acid.

Your body needs vitamin B9 for critical DNA functions. It also metabolizes vitamins and amino acids while promoting cell division.

Signs of vitamin B9 deficiency include:

• Weakness
• Headache
• Heart palpitations
• Changes to your skin, hair, and nails, including sores around the mouth
• Irritability

To increase vitamin B9 intake, add orange juice, eggs, beans, nuts, avocado, beef liver, or leafy green vegetables to your diet. These foods are rich with vitamin B9.

Vitamin B12 Deficiency

Vitamin B12 deficiency is one of the most common B vitamin deficiencies. Vitamin B12, or cobalamin, supports the nervous system, cellular energy, and overall growth.

If you are deficient in vitamin B12, you could experience dementia, paranoia, depression, and other serious neurological conditions. When left untreated, vitamin B12 deficiency can lead to irreversible neurological damage.

Signs of vitamin B12 deficiency include:

• Weakness, tiredness, and fatigue
• Constipation
• Weight loss
• Numbness or tingling in the extremities
• Confusion and poor memory

Others experience soreness around the mouth or tongue because of vitamin B12 deficiency. Some have a loss of appetite and balance problems because of vitamin B12 deficiency.

Vegans and vegetarians are more likely to experience vitamin B12 deficiency because there are no good plant sources of vitamin B12. The best food sources include beef liver, eggs, milk, cheese, and certain fortified foods. If you’re not taking these foods and not taking a vitamin B12 supplement, then you could be deficient.

How to Test for B Vitamin Deficiencies

Any nutrient deficiency test or panel test can check for B vitamin deficiencies.

You can check for B vitamin deficiencies at home (using a home testing kit) or at a lab.

Alternatively, many people take a Science Based Nutrition blood test.

We specialize in Science Based Nutrition tests. You can compare your bloodwork to an optimal health range instead of the last 100 to 200 people who visited a lab.

Order your B vitamin deficiency testing kit today to get crucial insight into your health.

Nutrient deficiencies threaten your health. Unfortunately, many people are unaware of their deficiencies.

You may follow a healthy and balanced diet, for example, yet still have multiple vitamin and mineral deficiencies.

An at-home deficiency test can help you spot these deficiencies. You prick your thumb at home, send the result to a lab, and get fast feedback on the nutrients within your blood.

Certain vitamin and mineral deficiencies are more common than others. Here are the most common types of vitamin and mineral deficiencies found in the world today.

1) Iron Deficiency

Iron is an essential mineral that plays a crucial role in oxygen transportation and red blood cell activity. Your red blood cells use iron to bind with hemoglobin, transporting oxygen to your cells.

In a WHO survey, researchers found that nearly 25% of people worldwide are iron deficient.

Nearly half of all preschool children worldwide don’t get their daily recommended intake of iron. Children are at a particularly high risk if they’re not eating iron-fortified foods.

Iron deficiency is also common in women who are nursing or pregnant. According to that same WHO study, 30% of menstruating women are iron deficient due to blood loss, while 42% of young, pregnant women are iron deficient.

Vegans and vegetarians have a much higher risk of iron deficiency. Plant-sourced iron (non-heme iron) is harder for your body to absorb than animal-sourced iron (heme iron).

There are two dietary types of iron, including:

Heme Iron: Iron from animal sources is known as heme iron. It’s easy for your body to absorb. Red meat is particularly rich with heme iron. You can only get heme iron from animal sources.

Non-Heme Iron: Non-heme iron comes from both animal and plant sources. Although it’s more common, non-heme iron is harder for your body to absorb.

Iron deficiency can lead to anemia, a common condition where your red blood cells don’t carry enough oxygen.

Overall, iron deficiency is one of the most common deficiencies in the world.

Symptoms of Iron Deficiency

Common symptoms of iron deficiency are similar to the common symptoms of anemia and include:

• Tiredness
• Weakness
• Weakened immune system
• Mental fog and impaired brain function

Best Iron Sources

The best sources of iron include:

• Red meat
• Organ meat
• Canned sardines
• Beans (non-heme iron)
• Seeds (non-heme iron)
• Broccoli, kale, spinach, and other leafy greens (non-heme iron)

Most health experts recommend avoiding iron supplements and increasing iron intake via your diet instead. It’s easy to take too much iron via an iron supplement, which could be bad for health.

2) Iodine Deficiency

Iodine is crucial for thyroid function. Your thyroid produces hormones linked to hunger, growth, brain development, and bone health. Problems with your thyroid can lead to problems throughout your body.

Iodine is relatively common in developing parts of the world. However, it’s rare in most developed countries. Several countries have passed laws forcing table salt companies to add iodine, which has reduced rates of iodine deficiency.

If you are deficient in iodine, you may develop a goiter, or an enlargement of your thyroid gland. Left untreated, iodine deficiency leads to severe development problems in children, including delayed mental development.

Symptoms of Iodine Deficiency

The most common symptom of iodine deficiency is a goiter. The full list of iodine symptoms include:

• Enlarged thyroid gland (a goiter)
• Faster heart rate
• Shortness of breath
• Weight gain
• Developmental issues in children

Best Iodine Sources

• Eggs
• Fish
• Seaweed
• Plain yogurt and other diary products

The amount of iodine varies widely, even in these iodine-rich foods. The average egg contains around 16% of your daily value (DV) of iodine, for example, but other foods can contain anywhere from 5% to 20% per serving. Check the label.

3) Vitamin B12 Deficiency

Vitamin B12, like most vitamins and minerals on your list, is crucial for multiple bodily processes. Your body uses vitamin B12 for brain and nerve function, blood production, and more.

Vegetarians and vegans are more likely to be deficient in vitamin B12 because there are few plant sources of vitamin B12. Although some seaweed contains trace amounts of vitamin B12, the best food sources include organ meat, eggs, milk products, and certain types of seafood.

Symptoms of Vitamin B12 Deficiency

Common symptoms of vitamin B12 deficiency include:

• Low energy
• Brain fog and impaired brain function

Sources of Vitamin B12

The best dietary sources of vitamin B12 include:

• Meat, including organ meat
• Clams and oysters
• Eggs
• Milk products
• Vitamin B12 supplements

Many vegans and vegetarians take vitamin B12 supplements because it’s hard to get vitamin B12 from plant sources. Vitamin B12 is safe to take even in high doses because it’s water-soluble, which means your body excretes excess vitamin B12 in urine.

4) Vitamin D Deficiency

Vitamin D is involved in processes throughout the body. In fact, nearly every cell in your body has a vitamin D receptor.

Your body produces vitamin D from a chemical reaction that occurs when sunlight contacts your skin. The more sunlight you get per day, the less likely you are deficient in vitamin D. The intensity of the sunlight also plays a role. People who live near the equator are less likely to be deficient than people who live at higher or lower latitudes (during the winter months).

Roughly half of Americans are deficient in vitamin D. It’s particularly common among people with darker skin, as your skin produces less vitamin D from sunlight, with over 80% of people with dark skin having vitamin D deficiency.

If you aren’t getting vitamin D from sunlight, then you need to get it from dietary sources or supplements.

Symptoms of Vitamin D Deficiency

Vitamin D deficiency is common because the symptoms are difficult to spot. It may take years or decades to develop noticeable symptoms of vitamin D deficiency.

However, common symptoms include:

• Muscle weakness
• Bone loss
• Increased risk of bone fractures and broken bones
• Weakened immune system
• Mental fog

Best Vitamin D Sources

It’s difficult to get vitamin D through food sources. It’s better to get vitamin D through sun exposure. However, common vitamin D sources include:

• Egg yolks
• Fatty fish
• Cod liver oil
• Certain dairy products fortified with vitamin D

5) Magnesium Deficiency

Magnesium deficiency, or hypomagnesemia, is a common but overlooked health problem. Approximately 75% of Americans do not get their recommended daily intake of magnesium.

Some people have low magnesium even though they get sufficient magnesium from dietary sources. Your body may naturally lose magnesium, for example, leading to health problems.

If you have low magnesium, then you could have an increased risk of diabetes, digestive issues, celiac disease, and bone problems.
People with alcoholism are more likely to be magnesium deficient.

Symptoms of Magnesium Deficiency

Magnesium deficiency is a difficult deficiency to diagnose on its own because there are no obvious signs until you have critically low magnesium levels. That’s why you may want to take a magnesium blood test.

However, common symptoms of magnesium deficiency include:

• Muscle twitches and cramps
• Mental health issues
• Osteoporosis
• Fatigue and muscle weakness
• Irregular heartbeat

Some studies also suggest that people with magnesium deficiency are more likely to develop asthma.

Best Magnesium Sources

Doctors recommend different levels of magnesium based on your age and gender. Adult men need 400mg to 420mg of magnesium per day, for example, while adult females need 310mg to 320mg. Women who are pregnant or lactating, meanwhile, need more magnesium.

The best magnesium sources include:

• Almonds
• Pumpkin seeds
• Dark chocolate
• Popcorn
• Peanuts
• Coffee

You can also get magnesium from sunflower seeds, chia seeds, cocoa, cashews, hazelnuts, and oats.

How to Test for Nutrient Deficiencies

Nutrient deficiencies are easy to diagnose. Just take a test.

Today, you have plenty of options for nutrient deficiency tests, including blood tests and Science Based Nutrition tests.

At Science Nutrition Lab, we specialize in Science Based Nutrition tests.

Order a home testing kit today to discover if you have any of the common nutrient deficiencies above.

Vitamin and mineral deficiencies are serious health issues. Unfortunately, many people are unaware they have a deficiency.

You might think you eat a healthy diet, for example, only to realize you’re deficient in several key vitamins and minerals.

Vegans and vegetarians, meanwhile, are often deficient in vitamin B12, which is only available through animal sources or supplements.

Here are some of the most surprising causes of vitamin and mineral deficiencies.

1) You Have a Disease Linked to Poor Nutrient Absorption (Like Crohn’s Disease or Celiac Disease)

Some diseases interfere with the body’s ability to absorb nutrients. If you have celiac or Crohn’s disease, for example, then your body might struggle to absorb nutrients even if you’re eating a healthy diet.

2) You Don’t Eat Enough Fruits and Vegetables

This one is obvious: if you don’t eat enough fruits and vegetables, then you may be deficient in several vitamins and minerals. Approximately 75% of Americans don’t get their recommended daily intake of fruits and vegetables, and many of us are nutrient deficient without knowing it.

3) You’re a Vegetarian or Vegan

A well-planned vegetarian or vegan diet is nutrient-rich and healthy. A poorly-planned diet, however, can leave you lacking crucial vitamins and minerals. Many new vegetarians or vegans are unaware they need to take a vitamin B12 supplement, for example, because there are no plant-based sources of vitamin B12 (it’s mostly found in meat, eggs, and milk).

Vitamin B12 is crucial for energy. If you’re a vegetarian or vegan, then consider taking a nutrient test. The test could allow you to flex your prowess. Or, it could identify crucial deficiencies.

Vegetarians and vegans also have a higher risk of iron deficiency because your body struggles to absorb plant-based sources of iron.

4) You Take Certain Medications

Certain medications can interfere with vitamins and minerals in your body.

• People who take proton pump inhibitors (PPIs), for example, may have multiple nutrient deficiencies, including low levels of vitamin C, vitamin B12, calcium, and iron
• Similarly, people who take antacids and diabetes drugs may have low vitamin B12 levels
• Or, anti-seizure medications can block the absorption of folate

If you are taking medication, then a nutrient deficiency test can determine if those medications are interfering with your diet.

5) You’re Pregnant

When you’re pregnant, you’re growing another person inside of you. Understandably, your body needs more vitamins and minerals than normal. People who are pregnant have a higher risk of vitamin and mineral deficiencies. Consider taking a test to verify that you and your baby are meeting nutritional needs.

6) You’re a Woman

Women have a higher risk of vitamin and mineral deficiency because of physiological differences. Due to periods and pregnancies, women have a higher risk of iron deficiency linked to blood loss.

Your body needs iron to make red blood cells, which carry oxygen around your body. A lack of iron could lead to weakness, tiredness, dizziness, and shortness of breath.

7) You Don’t Get Enough Sunlight

If you live at northern latitudes, or if it’s the middle of winter, then you might have limited sunlight exposure. Your body needs sun to make vitamin D. Low vitamin D levels are linked to immune dysfunction, weakness, tiredness, and muscle and bone pain.

Low vitamin D can also increase the risk of depression. Some develop Seasonal Affective Disorder (SAD) every winter, for example, because of limited exposure to sunlight.

Many people are surprised to discover they have low vitamin D levels. You might get plenty of sunlight every day, for example, yet have low vitamin D levels. If you live at northern latitudes during the winter, then the sun may not be powerful enough to produce sufficient vitamin D – even if you’re outside all day. Consider taking a test or a vitamin D supplement.

8) You Have Folate Deficiency Anemia

Folate, or vitamin B9, is a nutrient found in fruits and leafy vegetables. If you don’t eat enough leafy greens or vegetables, or if you aren’t eating the right types of vegetables, then you might have folate deficiency anemia.

Making things worse is that your body may struggle to absorb folate even after you’ve addressed the cause. Your body has unlearned the ability to absorb folate in the small intestine, which means you have may need to take a folate supplement regardless.

Common causes of folate deficiency anemia include:

• Celiac disease
• Excessive drinking
• Removal of small intestine
• Damage to small intestine
• Use of certain prescription drugs, including anti-seizure medication

9) You Drink a Lot

If you abuse alcohol, then you might struggle to absorb folate, vitamin C, and other vitamins and minerals. Alcohol interferes with your body’s ability to absorb the nutrients you need. Alcoholism is also associated with a poorer overall diet.

For all of these reasons, alcoholics (or anyone who drinks alcohol excessively) may have an increased risk of vitamin and mineral deficiencies.

10) You Have Imbalanced Gut Bacteria

People are treating gut health more seriously than ever. Good gut health is crucial for immunity, weight management, and overall health and wellness. Good gut health is also associated with better nutrient absorption.

If you have imbalanced gut bacteria or poor probiotic levels, then you might have low levels of multiple vitamins and minerals. Abnormal bacterial growth in your stomach can interfere with the absorption of vitamin B12, for example.

How to Solve your Nutrient Deficiency

The best way to solve your nutrient deficiency is:

Step 1) Take a vitamin and mineral deficiency test (available at a clinic or through a home testing kit)

Step 2) Get results

Step 3) Take supplements or adjust your diet to solve deficiencies

It sounds like a simple process. Unfortunately, many people ignore vitamin and mineral deficiencies until it’s too late.

Take a test today to discover your vitamin and mineral deficiencies – and how you can quickly solve those deficiencies.

Science Nutrition Lab specializes in at-home nutrient deficiency testing kits.

Order your testing kit today!