9 Nutrient Deficiency Signs Your Body May Show and What to Eat to Correct Them.
Have you ever experienced chronic tiredness, dizziness, unexplainable hair loss or muscle cramps that occur all the time? You may be experiencing signs of nutrient deficiency that we normally ignore and choose to just go about our day. At times you may be trying to eat healthy and have a balanced diet but may notice certain signs in your body that point to nutrient deficiencies. This could be caused by taking in inadequate levels of the nutrient or lower daily value according to your bodily needs.
The body often responds to the inadequacy of nutrients in our bodies through various signs which you should then seek to correct by eating foods that are rich in such a nutrient or taking supplements as instructed by a healthcare professional.
Apart from poor diets, nutrient deficiencies may be triggered by age related poor absorption, poor food preparation habits like overboiling food, digestive disorders such as Crohn’s disease, changes in metabolic needs especially during pregnancy and not eating well especially meal skipping.
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1. Having a weak immune system
This usually shows through frequent colds and flu as well as slow healing wounds. Nutrients and minerals required for strengthening your immunity are proteins, iron, zinc, vitamins A, B-complex, C, D, E (Morales et al, 2023). According to Munteanu and Schwartz, 2022 these nutrients are needed for the synthesis of antibodies, production of immune cells and the production of white blood cells, all of which are important for keeping your immunity intact.
You should eat nutrient dense foods like
- Citrus fruits, strawberries
- Brightly colored vegetables like bell peppers, carrots
- Dark green leafy vegetables like spinach and kale
- Lean meat such as chicken
- Fish and other sea food
- Nuts and seeds for example, walnuts, pumpkin seeds
- Potent herbs and spices like garlic, ginger
- Fermented foods/ probiotics like cultured yoghurt
2. Excessive hair loss and weak hair
Whilst hair loss (Alopecia) is pretty normal, it may get to a point where it becomes excessive. According to Mayo Clinic normal hair loss is 50 to 100 hairs a day, which may occur without noticing. Poor nutrition is among the causes of alopecia and general unhealthy hair. Guo and Katta, 2017, listed the nutrients needed for healthy hair, as protein, zinc, iron, fatty acids, Vitamins A, D, E, folic acid, biotin, selenium and niacin.
To correct this, you should eat, iron fortified cereals, sweet potatoes, red meat, vitamin D fortified foods, avocado, carrots, egg yolks and chia seeds combined with nutrients rich in other nutrients.
3. Chronic fatigue/ tiredness
It is a constant feeling of tiredness which does not stop even when you rest or sleep according to the Mayo Clinic, it can be caused by poor nutrition. Low levels of iron, vitamin B12, or vitamin D can reduce your body’s ability to produce energy efficiently.
You can eat sea food, dairy products, beef, chicken, Iron, vitamin B12 and D fortified foods, salmon, tuna, eggs and liver.
4. Weak and brittle nails
This is the sign of your body’s deficiency of iron, zinc and biotin. To correct this deficiency you would need to eat nuts and seeds, whole grains, lentils and eggs.
5. Cracked lips
This is a sign of vitamins B2 and B12, iron, zinc and dehydration and this can be corrected by eating foods rich in these nutrients and drinking enough water. If the challenges persist, you may need to consult with a healthcare professional to check for other possible causes.
6. Poor Night Vision
This is caused by a deficiency in vitamin A. Vitamin A is needed by the body for cell growth and differentiation and also essential for vision. It comes from plant sources (provitamin) and animal sources (preformed vitamin) (National Institutes for Health). Foods such as dairy, organ meats, eggs and fish supply vitamin A, together with plant foods rich in beta-carotene like vegetables (bell peppers, spinach) and fruits like mangoes, papaya and apricots (National Health Services UK).
7. Tingling in Hands and Feet
This is a sign of vitamin B12 deficiency which is known to be essential for keeping the nervous system healthy (National Health Services UK), so the tingling sensation may be due to unhealthy nervous system. You must therefore eat milk, cheese, fish, eggs and vitamin B12 fortified foods.
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8. Muscle cramps and weakness
This is usually caused by dehydration, vitamin D, potassium, magnesium, calcium and sodium deficiencies. You can counter this deficiency by drinking enough water, eating meat, vegetables like broccoli, kale and spinach, bananas, nuts and seeds, beans and pulses, adequate salt, dairy products, okra, fish and egg yolks.
9. Dull skin
This is a sign of iron, zinc, vitamin C and vitamin B12 deficiencies. These nutrients are needed for the production of collagen and antioxidants, prevention of anemia (that may dull the skin), skin repair and pigment regulation.
You can eat kidney beans, dried fruits like apricots, edamame, chickpeas, red meat, soy products, , citrus fruits, tomatoes, bell peppers, dark leafy greens. dairy products and fish.
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In our body often gives warning signs when it lacks essential nutrients. Symptoms such as fatigue, hair loss, muscle cramps, and weak immunity may indicate nutrient deficiencies that need attention. Eating a balanced diet rich in vitamins and minerals can help support your energy, immunity, and overall health. Paying attention to your body’s signals and making small dietary improvements can go a long way toward preventing long-term health problems.
Sources
- Morales F, Montserrat-de la Paz S, Leon MJ, Rivero-Pino F. Effects of Malnutrition on the Immune System and Infection and the Role of Nutritional Strategies Regarding Improvements in Children’s Health Status: A Literature Review. Nutrients. 2023 Dec 19;16(1):1. doi: 10.3390/nu16010001. PMID: 38201831; PMCID: PMC10780435.
- Munteanu C, Schwartz B. The relationship between nutrition and the immune system. Front Nutr. 2022 Dec 8;9:1082500. doi: 10.3389/fnut.2022.1082500. PMID: 36570149; PMCID: PMC9772031.
- Guo EL, Katta R. Diet and hair loss: effects of nutrient deficiency and supplement use. Dermatol Pract Concept. 2017 Jan 31;7(1):1-10. doi: 10.5826/dpc.0701a01. PMID: 28243487; PMCID: PMC5315033.
- Mayo Clinic- Hair Loss
- Mayo Clinic- Fatigue
- National Institutes of Health- Vitamin A and Carotenoids
- National Health Services UK-Vitamin A Factsheet
Written by:
Laura Mlambo
Medically Reviewed by:
Annie C. Msauki MSc -Biostatistics & Epidemiology, BSc Nutritional Sciences | Public Health Nutritionist | Certified Lactation Specialist |
Annie is a Registered Nutritionist with over 15 years of experience in public health nutrition, clinical nutrition, and maternal-child health. She currently works with the Ministry of Health and Child Care [MOHCC] in Zimbabwe and is the Founder of Kefas Nutrition Services, where she leads programs focused on nutrition care, wellness days, and community health.
Last Updated:
22 May 2026
