Vitamin deficiency is very common in people who do not get enough vitamins on a daily basis. A well-balanced and nutrient-rich diet can help in preventing the symptoms of vitamin deficiency. People with low vitamin levels may feel tiredness, mouth ulcers, bleeding gums, hair fall, and other skin changes. In this article we will be discussing vitamin deficiency in detail. 

What is vitamin deficiency? 

Vitamin deficiency may occur if you do not get enough vitamins and minerals for your diet for a longer period of time. A balanced diet is extremely important to prevent a vitamin deficiency. If you lack any particular vitamin then you need to consume that specific vitamin in sufficient amounts on a daily basis. 

What are the common vitamin deficiencies? 

Here is detailed information about the common types of vitamin deficiencies:

1. Vitamin A deficiency: Vitamin A is a micronutrient that we get through different food sources including fish, liver, egg, carrots and others. This vitamin is important for our clear vision, healthy immune system, growth and development of our body. 

Vitamin A deficiency can lead to xerophthalmia, keratomalacia and night blindness. This deficiency disorder in pregnancy can cause serious complications.

 2. Vitamin B deficiency: There are multiple types of b vitamins, and B1, B6, B9 and B12. Vitamin B1 deficiency can cause Beriberi, which may cause symptoms of weight loss and muscle weakness. Acute vitamin b1 deficiency can even cause cardiac failure and even paralysis. 

Vitamin B6 deficiency can cause certain skin disorders and anemia. Vitamin B12 deficiency is one of the most common B vitamin disorders, which can cause megaloblastic anemia, digestive and neurological disease. Vitamin B9 or folic acid deficiency is rare, however, low levels can cause severe complications during pregnancy.           

3. Vitamin C deficiency: Vitamin C is an essential vitamin that helps in wound healing, bone formation and collagen production. We generally get this vitamin from citrus fruits and vegetables. 

Vitamin C deficiency can cause a disease called scurvy, which causes bleeding gums, tooth loss, poor tissue health and wound healing. 

4. Vitamin D deficiency: Vitamin D is called the sunshine vitamin, as our body generates this vitamin in exposure to the sunlight. Although the main source of this vitamin is sunlight, we can get this vitamin through food items, such as eggs, beef liver, fatty fish, and mushrooms.

Vitamin D helps in making our bones and muscles strong. Low levels can cause osteomalacia, rickets, bone loss, tooth loss, weakening of the muscles. 

5. Vitamin K deficiency: Our body collects this vitamin through leafy greens, vegetable oil, pumpkin, kiwis, eggs, and natto. Vitamin k is important for blood clotting and bone health. Low levels can increase your chances of developing cardiovascular disease, cause excessive bleeding during injuries and poor bone strength. 

What are the symptoms of vitamin deficiency?

The most common symptoms of vitamin deficiency are mentioned below.

1. Hair fall: Generally most people experience hair fall and it is one of the most common symptoms of vitamin and mineral deficiency. A person may lose hair if they lack iron, zinc, biotin, niacin, linoleic and alpha-linoleic acid.    

To prevent hair loss, you have to consume these nutrients in sufficient amounts. The best sources of zinc and iron include eggs, meat, fish, leafy greens, legumes, whole grains, nuts and seeds. These foods are also rich in niacin and biotin. While eggs, whole grains, leafy vegetables and vegetable oil are rich in linoleic acid, chia seeds, flaxseeds, walnuts and soy nuts are rich in alpha-linoleic acid. 

2. Bleeding gums: As we all know brushing teeth in a harsh way can cause bleeding gums, however, lack of vitamin C also causes this. Our body does not make vitamin C and as it is a water-soluble vitamin, we need to consume this vitamin on a daily basis to prevent certain symptoms. 

Vitamin C deficiency is rare in those who eat fresh fruits and vegetables daily. Apart from bleeding gums, with this deficiency one may also experience fatigue, scaly skin, tooth loss, easy bruising and frequent nosebleeds. 

3. Mouth ulcers: Mouth ulcers or lesions can be caused by insufficient levels of certain vitamins and minerals. Canker sores can be caused by low b vitamin and iron levels. A study has shown that low levels of vitamin B1 (thiamine), B2 (riboflavin), and B6 (pyridoxine) can cause mouth ulcers. 

Meat, fish, poultry, leafy greens, whole grains, nuts and seeds are high in iron. On the other hand, meat, fish, eggs, poultry, organ meat, nuts, green and starchy vegetables have high levels of vitamin B1, B2, and B6. 

4. Brittle hair and nails: Many vitamin deficiencies can cause brittle hair and nails, and one of them is biotin deficiency. Vitamin B7 or biotin helps in good digestion. Although biotin deficiency is rare, it may occur if one does not consume enough biotin. 

Biotin deficiency may also cause skin rashes and poor digestion. To prevent biotin deficiency you need to eat organ meats, egg yolks, broccoli, cauliflower, sweet potato, banana, dairy, whole grains, nuts and seeds. 

So, those are the common symptoms that you might experience if you have vitamin deficiency. If you notice any of these symptoms, then make sure to get a complete vitamin profile test or vitamin profile test.