Signs of Nutrient Deficiencies

By:

Dr. Andra Campitelli, MD, Integrative Medical Director

Our bodies are amazingly complex and they communicate with us in different ways. Often times, we experience certain feelings or notice certain symptoms and don’t actually realize that this is the body’s way of communicating that something might be a little off.  We all logically know that we need additional vitamins and nutrients, but what we don’t often realize is that the small things that show up on our bodies can actually tell us exactly which nutrients we may need.

1) White Spots and Ridges on the Nails
Mineral Deficiency. Tiny white spots on the nails or nails that have raised ridges are thin and curving inwards are often signs of mineral deficiencies, specifically iron and zinc.  If you’re a nail biter, this may also be a sign of further mineral deficiencies. Thyroid health also plays a role here, and hypo- or hyperthyroidism are often associated with brittle nails or nails that split from the nail bed. Often brittle nails may also be associated with magnesium deficiency and hangnails are a sign that you may need to up your zinc intake.

2) Muscle Cramps (specifically those calf muscles!)
You know those awful charley horses that wake you in the middle of the night, or those irritating eye twitches that go on for days? Generally, you hear talk of potassium deficiency, so are encouraged to eat more bananas. However, the often-overlooked source is a possible magnesium deficiency.  Magnesium is an important mineral with many key functions, but is rarely caught as the culprit. Not only can magnesium deficiency contribute to muscle spasm, it can also contribute to fatigue, numbness, tingling and sometimes even heart rhythm abnormalities. The recommended dose of magnesium in adult men and women is 300 to 400 mg daily. If you’re not getting that amount, consider supplementing!  Foods that are higher in magnesium include, brown rice, quinoa, oatmeal, and bananas

3) Hair Loss
Hair loss is a huge concern for men and women! The good news is, hair loss is not always associated with the good old aging process.  There are a few key nutrients involved her that may be a little low! Hair loss could be a sign of low folic acid, iron and B vitamin levels. It may also indicate a need for additional essential fatty acids, which comes as no surprise, since so many people are deficient in omega-3! Zinc and biotin stores may also reflect hair loss. Low thyroid hormones are also related to hair loss, so be sure to see your health care provider to rule out any more serious health conditions.  Hair loss also has a hormonal component and may be due to testosterone being converted into another hormonal form that contributes to hair loss. Although this doesn’t reflect an actual deficiency, the botanical saw palmetto, has been shown to assist in male and female pattern baldness (hair loss typically at the top of the head and temples).

4) Small Red Bumps on the Backs of the Arms
This is a very common concern for some people and these little tiny bumps can occur not only on your arms, but also on your thighs, buttocks and even on your cheeks.  This is actually a hereditary condition known as keratosis pilaris, or KP, and affects about 50% of the population worldwide. These small bumps may be improved by taking essential fatty acids, vitamin A, vitamin E, vitamin D and zinc.

5) Tingling and Numbness in Hands and Feet
Once all other more serious condition have been ruled out (pinched nerves, herniated discs, symptoms of existing medical conditions), tingling can often be due to vitamin deficiencies or assisted with nutrient intervention. Generally, B vitamins are implicated in this frustrating condition, specifically vitamin B6, vitamin B12 and folic acid. Supplementation with the B vitamins can greatly reduce these symptoms.

It’s always important to listen to your body and to pay attention to those small signs. Many of us ignore these frustrating symptoms and push them to the back of our minds when all it could take is a few simple nutrients to get relief.