How to Spot Nutritional Deficiencies: Key Signs and Symptoms

Hey Angels and Alphas,

The more and more the science of longevity is advancing, the more people are realizing that sometimes, missing a crucial nutrient in your diet can be absolutely destrimental not just to your performance, but also your health.

We already know that taking care of your health and well-being is crucial, and a balanced diet plays a significant role in achieving that.

However, sometimes we may unknowingly experience nutritional deficiencies, which occur when our bodies lack essential nutrients necessary for optimal functioning.

It’s important to be aware of the signs and symptoms that can help you spot these deficiencies early on, empowering you to take proactive steps towards a healthier diet and lifestyle.

In this article, we’ll explore common signs and symptoms to look out for, so you can take better care of your nutritional needs.


If you’re frequently feeling flu-ish or experiencing bone and muscle pain, a vitamin D deficiency might be at the root of your problem!

This essential vitamin is crucial for bone health and immune function. Low mood, depression, and impaired wound healing are other signs to watch out for. To increase your vitamin D levels, aim for more sun exposure and include foods like fatty fish, fortified dairy products, and fortified cereals in your diet. If needed, consult with a healthcare professional before considering vitamin D supplements.


Are you constantly feeling tired, weak, or experiencing numbness and tingling in your hands or feet? These could be indicators of a vitamin B12 deficiency. Digestive issues and memory problems are other common symptoms.

Vitamin B12 is primarily found in animal-based foods, so if you follow a vegan or vegetarian diet, consider supplementation or include fortified plant-based alternatives like nutritional yeast and plant-based milk in your meals.


Do you worry about the health of your bones, teeth, and muscles? Calcium deficiency might be a concern for you. Signs to watch out for include brittle bones, dental issues, muscle cramps, and poor nail health. Ensure you’re getting enough calcium by including dairy products, leafy greens, fortified plant-based milks, and calcium-fortified products in your diet. Additionally, don’t forget about the importance of vitamin D, as it aids in calcium absorption.


Guess what, Angels & Alphas… Magnesium is one of the most common deficiencies out there in the world right now, and more often than not, you might not even realize you have it!

Muscle cramps, weakness, and fatigue can be signs of magnesium deficiency, as well as one not-so-common sign that people don’t often relate to a nutritional deficiency… heart palpitations.

This essential mineral is involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and bone health.

Inadequate magnesium intake can occur due to a diet lacking in magnesium-rich foods like leafy greens, nuts, seeds, and whole grains.

Additionally, factors such as high alcohol intake, certain medications, and gastrointestinal disorders can contribute to magnesium deficiency. Including magnesium-rich foods or considering magnesium supplements under the guidance of a healthcare professional can help address this deficiency.


Vitamin C is well-known for its immune-boosting properties, but it also plays a vital role in collagen synthesis, wound healing, and antioxidant protection.

Symptoms of vitamin C deficiency include bleeding gums when you brush your teeth (this is one of the more common signs), fatigue, frequent infections, slow wound healing, and dry or splitting hair.

Fruits and vegetables, especially citrus fruits, strawberries, kiwi, bell peppers, and broccoli, are excellent sources of vitamin C. Including a variety of these foods in your diet can help ensure you meet your vitamin C requirements.


Biotin, also known as vitamin B7, is important for healthy skin, hair, and nails.

Symptoms of biotin deficiency can include thinning hair, brittle nails, and skin rashes.

While biotin deficiencies are rare, certain factors such as long-term antibiotic use or genetic disorders can increase the risk. Biotin can be found in foods like eggs, nuts, seeds, and organ meats.

If necessary, biotin supplements can also be considered, but it’s important to consult with a healthcare professional before starting any supplementation regimen.


Your health and well-being are worth prioritizing, and recognizing the signs and symptoms of nutritional deficiencies is an important step in taking better care of yourself.

By paying attention to your body and being aware of common deficiencies such as iron, vitamin D, vitamin B12, and calcium, you can make informed decisions about your diet and lifestyle. Remember to consult with a healthcare professional for accurate diagnosis and personalized recommendations.

By prioritizing a varied and nutrient-rich diet, you can ensure optimal nutrient intake, promoting a healthier and more vibrant life.

Take charge of your nutrition, and you’ll reap the benefits of a well-nourished body and mind.