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Signs of Vitamin & Mineral Deficiency

  • Rough or dry, bumpy skin.

  • Dry, dull, brittle hair and dandruff.

  • Soft, peeling, or brittle nails.

  • Excessive thirst.

  • Difficulty sleeping.

  • Difficulty paying attention.

  • Excessive mood swings, depression, or unwarranted anxiety.

  • Dandruff / Flaky scalp

Are all signs of omega 3 deficiency:

Essential fatty acids like omega 3’s offer various health benefits, including better heart and brain health, a reduced risk of depression and even better skin health.

Where to get omega 3 in your diet:

Fish and other seafood (especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines)

Nuts and seeds (such as flaxseed, chia seeds, and walnuts)

Plant oils (such as flaxseed oil, soybean oil, and canola oil)


  • Tiredness

  • fatigue and lethargy

  • Muscle weakness

  • Neurological signs, such as a feeling of pins and needles, tingling, or burning, or peripheral neuropathy, i.e. a numbness in the extremities.

  • Thin/dry hair-split ends

Are all signs of being folate deficient.

Folic acid helps your body produce and maintain new cells, and also helps prevent changes to DNA that may lead to cancer.

Where to get folic acid / Folate in your diet:

Folic acids are found in enriched grains like bread pasta cereal white rice. Or in natural foods it is called Folate. You can find folate in spinach, nuts beans.


  • fatigue and weakness,

  • frequent sickness

  • weak and brittle bones

  • problems with memory and learning

  • difficulties walking

  • increased cold sensitivity

  • pale skin

  • premature gray hair

  • vision loss

All Signs of copper deficiency:

Copper is an essential nutrient for the body. Together with iron, it enables the body to form red blood cells. It helps maintain healthy bones, blood vessels, nerves, and immune function, and it contributes to iron absorption. Copper also helps with melanin production.

Where to get copper in your diet:

Oysters and other shellfish, whole grains, beans, nuts, potatoes, and organ meats (kidneys, liver) are good sources of copper. Dark leafy greens, dried fruits such as prunes, cocoa, black pepper, and yeast are also sources of copper in the diet.


  • Weakness, tiredness, or light headedness.

  • Heart palpitations and shortness of breath.

  • Weakness or fatigue

  • Pale skin.

  • A smooth tongue.

  • Constipation, diarrhea, loss of appetite, or gas.

  • Nerve problems like numbness or tingling, muscle weakness, and problems walking.

  • Changes to mobility

  • Vision problems

  • Sores in mouth

Are all signs of a Vitamin B12 deficiency.

Vitamin B12, also known as cobalamin, is an essential vitamin that your body needs but cannot produce. It’s found naturally in animal products, but also added to certain foods and available as an oral supplement or injection. Vitamin B12 has many roles in your body. It supports the normal function of your nerve cells and is needed for red blood cell formation and DNA synthesis. Vitamin B12 may benefit your body in impressive ways, such as by boosting your energy, improving your memory and helping prevent heart disease.

Where to get vitamin B12 in your diet:

Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk, and milk products. Vitamin B12 is generally not present in plant foods.


  • Skin problems such as rashes, bumps, sores etc.

  • Thinning and deteriorating of skin and or nails

  • Impaired immune function

  • Loss of appetite

  • behavioral abnormalities

Are all signs of zinc deficiency.

Zinc is a nutrient that people need to stay healthy. Zinc is found in cells throughout the body. It helps the immune system fight off invading bacteria and viruses. The body also needs zinc to make proteins and DNA, the genetic material in all cells.

Where to get vitamin zinc in your diet:

Meat, shellfish, legumes, seeds, nuts, dairy, eggs


Ridges on fingernails

Is a sign of problems with stomach acids.

Stomach acids. The acid isn’t breaking down nutrients so your body is able to absorb the vitamins and minerals. Take acid reducers or apple cider vinegar and water.


  • Fatigue

  • Poor immune system

  • Depression

  • Hair loss

  • Muscle pain

  • Bone and back pain

Are all signs of Vitamin D deficiency.

Vitamin D is a nutrient found in some foods that is needed for health and to maintain strong bones. It does so by helping the body absorb calcium (one of bone's main building blocks) from food and supplements

Where to find Vitamin D in your diet.

Vitamin D can be found in Fatty fish, like tuna, mackerel, and salmon or beef liver, egg yolks and cheese. It is in some dairy products, juices, and cereals that have been fortified with vitamin D.


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