Although tiredness is one of the most common symptoms of a lack of vitamins, if we perceive changes in our skin they may also be evidence of the existence of this deficit

If you are a person who does not regularly eat balanced meals, you are probably not receiving adequate amounts of essential nutrients. As a result, deficiencies as vitamin can manifest itself in different ways:

  • Fatigue.
  • Lack of energy.
  • Irritability.
  • Pains
  • Dull skin.
  • In addition to other symptoms.

First of all we need adequate amounts of these nutrients that come from food. Therefore it is recommended to consume them daily in order to have a healthy body function. However, the body can also lose essential vitamins due to digestive problems, excess alcohol, and other reasons. How do you know if your body lacks certain vitamins?

Group of different vitamins.

Pernicious anemia due to vitamin deficiency

You may feel less energetic during the day despite getting enough sleep. If this is the case, you could be deficient in vitamin B12. This can lead to a condition called pernicious anemia, which includes symptoms such as:

  • Fatigue.
  • Confusion.
  • Decreased appetite.
  • Pale skin.
  • Diarrhea or constipation
  • Numbness in the fingers and toes.
  • A red and swollen tongue.

The University of Maryland Medical Center recommends consuming at least 2.4 micrograms of vitamin B12 every day. For example, we can find it in foods such as:

  • The meat.
  • Beef liver.
  • Fish,
  • Seafood.
  • The eggs.
  • The yogurt.
  • The cheese.
  • Fortified cereals.

Finally, if your body is unable to properly absorb this essential nutrient due to a digestive disorder, your doctor may prescribe vitamin B12 injections.

Bruising and bleeding

For starters, vitamins help repair your body and heal itself. On the other hand, when there is a lack of certain nutrients, our body cannot behave normally. In fact, vitamin C is essential for wound healing and maintenance of all tissues of the body, including arteries, skin and healthy gums.

The Merck Manual warns that a vitamin C deficiency can cause, among others, the following symptoms:

  • Inflammation of the gums and bleeding of the same.
  • Nasal bleeding.
  • Red eyes.
  • Hair loss.
  • Skin rash.
  • Easy bruising.
  • Irritability or low mood.
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Finally, to prevent low vitamin C levels, it is recommended to get 75 milligrams a day for women and 90 milligrams a day for men. Here are some foods that are a source of this vitamin:

  • Citrus fruits.
  • Green leafy vegetables.
  • Strawberries
  • Tomatoes.
  • Kiwis.
  • The potatoes.

Discomfort or pain

If you experience muscle aches and joint pain, especially at night and in the winter months, you may have a vitamin D deficiency. A study published in the ” Australian Medical Journal ” indicates that a lack of this essential vitamin can cause muscle pain. To give some examples, the most common are neck pain, back pain and body pain in general.

Vitamin D essential for our body

Vitamin D is also known as the “sunshine vitamin.” This is because the body produces it when the skin is exposed to sunlight. Consequently, people who live in regions where they receive little sunlight for many months are more likely to be deficient in this vitamin.

However, you can get the required daily amounts of vitamin D, about 10 micrograms, also some foods, such as for example:

  • Egg yolks
  • Fish.
  • Fortified cereals.
  • Milk and other dairy products.

Skin disorders

Your skin reflects many of the changes within your body, therefore, skin rashes and other skin related problems can occur for various reasons. Lack of vitamin B3, also called niacin, can lead to dryness, scales, redness of the skin and itching, which can be very painful.

Although deficiency of this nutrient is rare in most developed nations, health conditions, alcoholism, and poor absorption can cause vitamin B3 deficiency. For this reason, it is recommended that you obtain a daily amount of 14 to 16 milligrams of vitamin B3. Either way, good sources of this vitamin in food include:

  • The meat.
  • Fish.
  • Whole grains.
  • The lentils.
  • And the peanut.

In summary, you now know the importance of vitamins for our body, so do not stop consuming them daily. Check with your doctor if you think you may have a deficiency.