A nutritious diet is the best way to get all the necessary minerals, vitamins and antioxidants. Unfortunately, not everyone follows a nourishing diet and one in 10 people have at least 1 vitamin deficiency. So you might be wondering whether to start taking some supplements.
“It can be completely confusing to determine which vitamins you should or shouldn’t be taking,” explains Sherry Ross, M.D., an ob-gyn and women’s health expert at Providence Saint John’s Health Center in Santa Monica.
Here are the 5 signs that might indicate you’re short on a specific nutrient:
1. You Bruise Easily
Deficiency: Vitamin C
It can be found in citrus fruits, papaya, yellow peppers, guava, kale, and strawberries.
Vitamin C protects cells from damage caused by free radicals. This powerful antioxidant also helps the immune system work well in order to protect the body from diseases.
Recommended daily intake: 60 milligrams
2. Weak Hair and Nails
Deficiency: Biotin
It can be found in eggs, whole grains, dairy, chicken, salmon and nuts.
If you notice your hair getting thinner, experience skin inflammation, flaking or irritation you might not be getting enough biotin.
Recommended daily intake: 30 micrograms
3. Your Eyes are Bloodshot
Deficiency: Vitamin B2
It can be found in eggs, milk, meat, fish, nuts and green leafy veggies.
The vitamin B2 deficiency is more common in people who are underweight or those with digestive problems such asceliac disease.
Recommended daily intake: 2 milligrams
4. You Feel Unusually Fatigued
Deficiency: Calcium
It can be found in dark greens, dairy products, almonds and chickpeas.
If you feel like you constantly lack in energy, then you might not be getting enough calcium.
Recommended daily intake: Get as much calcium as possible via your diet. You can use calcium supplement in limited amounts if you’re not getting your recommended daily allowance of 1,000 milligrams a day for women ages 50 and younger and 1,200 milligrams for women over 50.
5. Leg Cramps
Deficiency: Vitamin E
It can be found in nuts, seeds, vegetable oils, green leafy vegetables, eggs, and fortified cereals.
This type of deficiency is rare, but it can occur in people who have underlying problems with fat absorption, like those with Crohn’s disease, cystic fibrosis, malnutrition, very low-fat diets, or genetic conditions affecting fat absorption.
Recommended daily intake: 15 milligrams