The 7 Red Flags Of Nutrient Deficiency To Watch Out For
Have you been feeling flat, struggling with low energy, experiencing weird mood swings and having a sleep cycle that’s all over the place? You’ve likely put these symptoms down to stress or screen time, two issues we’re frequently told are responsible for our health concerns. But there’s a good chance these red flags are actually down to nutrient deficiency.
It might sound unlikely, especially if you’re someone who (mostly) eats their greens and hits their protein target. But you don’t need to be malnourished or living off takeaway chips to be deficient in key nutrients. In fact, many deficiencies are surprisingly common, even among health-conscious people.
It’s an occurrence Dr Vijay Murthy, a functional medicine doctor and co-founder of Murthy Health sees in his clinic regularly. ‘I frequently observe deficiencies in key micronutrients,’ he says.
Why are we deficient?
There’s a range of reasons as to why we’re deficient in certain nutrients, explains Dr Murthy. Firstly, there’s the fact that our diets have become more processed in recent years. ‘Diets high in processed foods but low in diversity lack vital vitamins, minerals and antioxidants,’ he says.
But even if you are eating a majority whole food diet, you may be struggling. One reason for why is the way food is grown and made. ‘Industrialised agriculture has led to soil depletion, reducing the micronutrient content of our crops,’ he explains. In the UK, iron levels were reduced by 50% and magnesium levels dropped by 10% from 1940 to 2019, according to a study by Coventry University.
Or, it could be a problem with how you absorb or process nutrients that you eat. ’Chronic stress, pharmaceutical medications (such as PPIs, metformin and oral contraceptives), gastrointestinal dysbiosis, and limited sunlight exposure all impact absorption, synthesis or retention of nutrients,’ adds Dr Murthy.
For instance, two of the most common deficiencies in Europe are Vitamin D and iron, neither of which are to do with your food intake. Around 40% of people in Europe are deficient in vitamin D, according to research from the journal Nature, due to a lack of year-round sunshine, as vitamin D is made in our skin from sunlight.
And iron deficiency is the most common nutrient deficiency worldwide, according to a recent paper, with up to 33% of people in Europe suffering low levels. ‘It’s especially common in menstruating women, with teen girls being particularly at risk,’ explains Dr Murthy, as women lose iron from blood during their periods.
Fibre is another common deficiency, with few people reaching the recommended 25-30g a day. Instead, figures from The European Food Information Council have found that the average intake is only around 16-20g. That’s because processed foods tend to remove fibre from products. ‘And, unless you’re eating oily fish twice a week, you’re likely low on omega-3s too,’ says Dr Murthy.
7 nutrient deficiency red flags to look out for
Symptoms vary depending on the nutrient, says Dr Murthy. The only way to tell if you are deficient in vitamins and minerals is to have a blood test, so talk to your medical provider if you’re worried. Other nutrient deficiencies, like fibre, may need a dietitian to confirm. Common red flags include:
Fatigue: commonly a factor in iron and B-vitamin deficiencies, nutrients which support red blood cell function. It can also be a sign of low vitamin D and magnesium are also both used to regulate energy production and metabolism, meaning low levels can lead to fatigue.
Low mood: Vitamins D and B and minerals zinc and magnesium are used for serotonin production – aka the happy hormone. Low levels could be linked to a low mood. Omega 3 also supports brain health and deficiencies are linked to a low mood. Fibre is also at play here: your gut-brain axis means poor digestion from a lack of fibre can contribute to poor mental health.
Poor digestion: Fibre is the big one here. It’s responsible for feeding your microbiome – the organisms that live in your gut – and helping to bulk out stool. If you’re not going to the loo regularly, increasing your fibre intake slowly can make a difference. Magnesium is also essential for muscle function, including the muscles that control the movement of food through your digestive tract, so low levels could be impacting your digestion.
Muscle weakness or cramps: Magnesium, potassium, sodium and calcium are all minerals that are at play in muscle contractions, meaning deficiencies can lead to weakness and cramps.
Hair thinning and brittle nails: You’ll most likely find biotin – a form of vitamin B – in hair, skin and nail supplements because the nutrient supports keratin production, the protein that makes up your hair and nails. Vitamin C deficiency could also be at play as the vitamin is involved in producing collagen, a structural protein in hair and nails.
Poor immunity: Vitamin C is an antioxidant that supports immune cells, with low levels linked to poorer immunity. The same can be said for vitamin D, which helps to activate the cells responsible for detecting and attacking infections. Around 70% of your immune system lives in your gut, so poor fibre intake could be to blame.
Sleep disturbances: Magnesium helps relax the body, so low levels could impact sleep. Zinc also helps the body manage stress, while low iron can lead to restless nights.
How to cure nutrient deficiencies
‘Restoring nutrient balance begins with a nutrient-dense diet that’s rich in colourful vegetables, healthy fats, quality protein and fermented foods,’ says Dr Murthy. ‘Where necessary, you can use a supplement – but always check with your medical provider before introducing supplements.’ That’s particularly important for some vitamins and minerals, which you can actually have too much of.
