3 Common Nutrient Deficiencies, and How to Detect Them

When we think of people who are malnourished, we rarely think of people who live in the United States. It isn’t necessarily only a problem people who do not have access to enough food face. Malnourishment (poor nourishment) can manifest itself in many ways, including short-term or transitory nutrient deficiencies.

Below are three of the most common nutrient deficiencies and how to detect them.

Vitamin B6

According to a report by the CDC, most common nutrient deficiency in the United States is vitamin B6. An estimated 1 in 10 people (10.5%) have a mild form of vitamin B6 deficiency, and may not even know it! Vitamin B6, or pyridoxine, as it is also known, is involved in making chemicals that transmit signals to the brain, and helps to form nerve cells.

Vitamin B6 deficiency could affect the nerves, skin, mucous membranes, and circulatory system, and it is associated with people who have had complications from liver failure, alcoholism, liver scarring, overactive thyroid, heart failure, and others.

Some ways to detect a deficiency in vitamin b6 include:

• Muscle weakness
• Nervousness
• Irritability
• Depression
• Difficulty concentrating
• Short-term memory loss

Luckily, vitamin B6 is found in a variety of foods including pork, poultry, fish, bread, cereals, eggs, vegetables, soy beans, and many more. It is important to eat whole foods as often as possible, rather than processed and fast foods which may be the cause for a deficiency.

Iron

Iron deficiency more common than people may think. 9.5% of people are iron deficient, and women are particularly vulnerable. Iron is important for producing a substance called hemoglobin, which is necessary for the blood to transport oxygen to all the cells that need it. When someone is deficient in iron, it is called iron-deficient anemia.

According to the Mayo Clinic, the symptoms of Iron deficiency include:

• Extreme fatigue
• Pale skin
• Chest pain, fast heartbeat or shortness of breath
• Headaches, lightheadedness, or dizziness
• Cold hands and feet
• Inflammation
• Brittle nails
• Cravings for non-edible things like ice, dirt, or starch
• Poor appetite

Food rich in iron include animal products, like meat and eggs, and some vegetables like dark-leafy greens, broccoli, and beets. In certain life stages, like in pregnancy, you have higher needs for iron, so talk to your doctor about whether you should be taking a supplement.

Vitamin D

About 8.1% of people overall in the United States have vitamin D deficiency and over 30% of non-Hispanic black people. It is only found in a few foods, so if you don’t normally include them in your diet you are more likely to be deficient. The foods that are rich in vitamin D include fatty fishes or fish oils, mushrooms, egg yolks, and liver. Some foods like milk and milk substitutes are commonly fortified with vitamin D as well.

Additionally, our bodies are ready to make vitamin D in the skin, but we need UV rays from the sun to do so. It only takes 15 minutes a day in the summer sun for a fair-skinned person, but it may take up to a few hours a day for people with darker skin.

Vitamin D is important for muscle strength, bone health, and for protection against some cancers and type 2 diabetes.

Some signs of vitamin D deficiency include:

• Muscle weakness
• Excessive sweating
• Unexpected weakness
• Easily-broken bones
• Chronic pain
• Bad mood over a long period of time

Conclusion

In the western world, the media tells us we need to be taking loads of supplements in order to get what we need. The fact is, nutrient deficiencies are rare, and in most cases, needs can be filled by improving eating habits. Eat whole foods, lots of fruits and veggies, and talk to your doctor before taking any supplements.