Here are some of the most common vitamin deficiency complaints.
1. Mouth cracking at corners
Your body lacks Vitamin B (specifically B2, B3, and B12,) zinc, and/or iron. You should eat more salmon, eggs, tuna, clams, and more seafood to give your body a boost. Vegetarians can eat lentils, legumes, peanuts, dried tomatoes, sesame, and chard. An important note: Vitamin C should be taken with iron in order to boost effectiveness. Vitamin C sources include broccoli, cabbage, cauliflower, red pepper, etc.
2. Rashes on skin and hair loss
Your body lacks zinc, Vitamin B7, Vitamin A, Vitamin D, Vitamin E, and Vitamin K. You should eat more dried fruit, pumpkin seeds, whole grains, dairy products, avocados, button mushrooms, raspberries, and bananas. An important note: Vitamin B7 levels are sometimes affected negatively by eating a lot of eggs. The protein in eggs keeps this vitamin from being absorbed.
3. Acne on cheeks, arms, and upper legs
Your body lacks Vitamin A and Vitamin D. You should eat less saturated and trans fats. You should eat more fish, flax seeds, dried fruits, almonds, walnuts, carrots, sweet potatoes, and red peppers. An important note: sometimes people find the acne to be so painful that they have to pop the small bumps—avoid this.
4. Burning, itching, and numbness in extremities
Your body lacks Vitamin B (B6, B9, and B12). You should eat more asparagus, spinach, green veggies, legumes, eggs, and seafood. An important note: shortages of these vitamins can affect the nerve endings in skin. Additionally, depression, fatigue, exhaustion, anemia, and hormonal imbalances are caused by this same deficiency.
5. Cramps and pains in feet/legs
Your body lacks potassium, calcium, magnesium, and Vitamin B. You should eat more bananas, hazelnuts, almonds, pumpkin, cherries, apples, broccoli, grapefruit, cabbage, dandelion, and spinach. An important note: these levels are affected when a new exercise regimen is started. The sweating allows the water-soluble vitamin levels to drop. Don’t stop working out. Instead, eat more of the recommended foods.
Specific Vitamin Deficiency Symptoms
Vitamin A Deficiency Symptoms
Fatigue Poor night vision Bad skin Bad teeth and bleeding gums
Vitamin B Deficiency Symptoms B1:
Insomnia Fatigue Muscle weakness Depression, with or without irritability Weight loss Heart and digestive tract issues
B2:
Eye irritation Oily skin Fistula in oral cavity Rashes and inflammation
B3:
Headaches Low energy Bad breath Anxiety Ulcers, intestinal issues, and low appetite
B5:
Burning in legs and feet Cramping Fatigue Unusual heart beat Vomiting Insomnia
B6:
Insomnia Skin issues Hair loss Cramping Fluid retention
B12:
Fatigue Diarrhea Depression and/or anxiety Appetite loss Inflammation in mouth Hormonal imbalance
Vitamin C Deficiency Symptoms
Slow healing of wounds and fractures Bleeding from nose and gums Aching and enlarged joints Indigestion Anemia and bruising
Vitamin D Deficiency Symptoms
Weak bones Rickets Tooth decay Kidney stones Muscle weakness Poor absorption of calcium
Vitamin E Deficiency Symptoms
Anemia Anxiety Fertility problems Bad reflexes Difficulty moving and maintaining balance
Summary and Recommendations
The affects of some of these deficiencies are far-reaching. If you are concerned about any of your vitamin levels, consulting with your doctor is never a bad idea. The article linked here will provide you with more information. Additionally, it points out that as our diet moves further away from unprocessed natural foods, our levels of vitamins are depleting. This is why it is best to balance out vitamin levels by eating recommended foods rather than purchasing supplements in pill form.
