Signs of a Vitamin Deficiency

The Food Supplements Consumer Research report for the Food Standards Agency found that 65% of adults in the UK took some form of vitamin or supplement between June 2015 and June 2016, a 2% increase on the number doing so in the previous year. The increasing number of individuals choosing to supplement their diet suggests an overall rise in awareness of health and the importance of nutrients. However, despite this, incidences of vitamin deficiency remain very high. Could this be because people are generally unaware of the signs of a vitamin deficiency? Although it is difficult to get figures for the overall number of people in the UK with vitamin deficiencies, we can take a closer look at the four most common vitamins and nutrient deficiencies: vitamin D, vitamin C, iron, and vitamin B12.

Vitamin D plays an essential role in helping the body absorb and utilise calcium and phosphate, keeping the immune system healthy and bones strong. However, the UK government estimates that around 1 in 6 adults and almost 20% of children in the UK have vitamin D levels lower than the government’s recommendations. If we take a look a little further afield, large observational studies (Vitamin D deficiency in Europe: pandemic? by Kevin D Cashman et al.) have revealed that 40% of Europeans are deficient in this essential vitamin.

Iron is vital for the growth and repair of bones, skin, connective tissue and organs. The National Institute for Health and Care Excellence (NICE) estimates that approximately 1 billion individuals worldwide have an iron deficiency. They state that 3% of men and 8% of women have iron deficiency anaemia, and that it accounts for 57,000 emergency admissions each year in the UK.

Water-soluble vitamin C helps to protect our cells from damage, and is essential for the growth and repair of all tissues in the body, from skin to ligaments and cartilage. One study by Mosdøl et al. in the Journal of Public Health (2008) which looked at low-income populations estimated that 25% of men and 16% of women suffer from vitamin C deficiency.

B12 is one of those vitamins that we often forget about but it plays many really important roles in the body, including DNA synthesis, nerve function and converting food into energy. In the UK, it is estimated that 6% of people aged under 60 are deficient in vitamin B12, and 20% of those aged over 60 years are deficient. However, the figures are likely much higher than this. Most of our B12 comes from meat products so you are more likely to be deficient in vitamin B12 if you are vegan or vegetarian, but even meat-eaters can be deficient. It is a common culprit for tiredness and lack of energy.

Signs of a vitamin deficiency – symptoms to look out for

There are so many symptoms of vitamin deficiency it’s difficult to list them all and they vary depending on what is causing the deficiency. Let’s take a look at the symptoms of these four most common deficiencies mentioned above.

Iron: Feeling tired, headaches, struggling to catch your breath (especially when being active), restless legs, skin looking pale, and you may notice your extremities feel cold.

Vitamin C: Feeling weak and tired, achy or painful joints, poor quality skin, poor wound healing, dry hair and skin. bruising or bleeding easily, and you may notice your gums bleed easily.

Vitamin D: Muscle and joint pain, extreme tiredness, pins and needles in the hands and feet, muscle weakness, mood changes, and hair loss.

Vitamin B12: Tiredness and lack of energy, mouth ulcers, pins and needles, headaches, and issues with vision.

The long-term risks of vitamin deficiencies and how to boost your vitamin levels

If you suspect you may have a vitamin deficiency, your next move is to seek advice from your healthcare professional and to take steps to increase the appropriate levels. There are long-term consequences and complications associated with vitamin deficiency, some of which are serious and can cause permanent issues. Let’s take a look.

Over a sustained period of time, an iron deficiency can make other chronic conditions worse, lead to heart problems, complications with pregnancy for both mother and baby, and increased risk of infection. In addition to taking oral supplements, to raise your iron levels you can increase consumption of red meat, beans, nuts, fortified cereals, and dark leafy greens.

Long-term complications of vitamin C deficiency include scurvy, increased dental problems such as loose teeth, nerve problems, fever and convulsions, and anaemia. As vitamin C is water-soluble, this means we need to get more daily to maintain sufficient levels. In addition to oral supplements, you can increase consumption of citrus fruit, potatoes, strawberries, and broccoli. If your levels are very low, you may prefer to opt for high dose vitamin C IV drip which will instantly top up your vitamin C levels.

When it comes to vitamin B12, complications can include neurological symptoms such as numbness, poor coordination, memory issues and cognitive impairment, and increased risk of cardiovascular disease. B12 is also associated with healthy pregnancies for both mum and baby so it’s particularly important to ensure optimal levels if you are pregnant. B12 is found in animal products such as meat and dairy, eggs, and fortified cereals. Vegans and vegetarians might struggle to get enough from diet alone and may prefer to take oral supplements or get a B12 injection regularly to ensure they maintain optimal levels.

Osteoporosis, rickets, increased risk of autoimmune disease and hypertension are just a few of the serious health issues that can arise as a result of a long-term vitamin D deficiency. We get most of our vitamin D through exposing our skin to sunlight but can also get a small amount through the food we eat – think oily fish, red meats, and fortified foods. However, vitamin D is poorly absorbed through the gut which means that consuming vitamin D isn’t the best way of supplementing (and yes, that includes oral vitamin supplements). When you factor in that it can be tricky to get enough vitamin D from daylight during the winter when it’s cold, vitamin D injections become a helpful alternative.

If you suspect you have symptoms of a vitamin deficiency, you can seek advice and vitamin testing services from a clinic and they can guide you as to the best route forward.