Taking care of one’s body with the necessary vitamins and minerals is most important. But how do we actually do that?

I guess at this time you probably know more about identifying diseases – but not so much about identifying which vitamins and minerals you need to imbibe to prevent these diseases from occurring. Well, lucky for you that we just have the right info to introduce you to the symptoms and signs of vitamin and mineral deficiency.

Here are the things to look out for to keep yourself in tip-top shape!

Vitamin D

The easiest source of Vitamin D is from the sun’s rays. Known for the vitamin to strengthen the bones, a lack of Vitamin D runs a higher chance of developing osteoporosis. Some signs to look out for:

  • Weak muscles
  • Head sweats
  • Tiredness
  • Poor immunity
  • Obesity

Just spend more time outdoors, preferably between the hours of 6 am to 9 am. Any time after that may overexpose you to higher ultraviolet rays that may damage your skin.

Vitamin D can also be sourced from milk (organic goat’s or water buffalo milk) and fatty fish.

Vitamin B12

As a stimulant for the production of DNA and an aid to the creation of new brain neurotransmitters, a Vitamin B12 deficiency is serious business. Here are some symptoms you might experience when you are short of it:

  • Anemia
  • Numb hand, feet, and legs
  • Difficulty walking
  • Swollen tongue
  • Paranoia
  • Tiredness
  • Weakness
  • Loss of memory
  • Hallucinations

A Vitamin B12 deficiency, according to experts, many need bulking up on fish, dairy (organic), poultry (organic), organic eggs, and some organic lean meat into your diet. Vegans can still focus on organic vegetables like moringa (malungay) and legumes (beans and peas), nuts, and seeds.


Instrumental for nerve function, muscle control as well as important for developing healthy bones, calcium is most important for the body. A deficiency in this mineral would indicate the following symptoms:

  • Muscle cramps
  • Poor appetite
  • Abnormal heart rhythms
  • Fatigue

Heap up on leafy green vegetables, milk (organic), carob, wheatgrass, and the pith of citrus fruits.


Most important for the production of red blood cells, iron is vital for the body especially when it helps cells to carry oxygen throughout the entire body. Most obvious signs of iron deficiency are:

  • Pale skin
  • Tiredness
  • Dull hair

Eat more spinach, beans, lentils, oysters and occasionally, organic beef.

Vitamin E

Vitamin E is absolutely necessary for brain health, management of your cholesterol, and protection from aging. You have Vitamin E deficiency if you have —

  • Vision problems
  • Muscle weakness
  • Loss of muscle mass
  • Walk unsteadily

Vitamin E deficiency can be corrected by eating more green veggies, legumes, walnuts, almonds, hazelnuts, coconut oil. Supplements is also an option.


Magnesium is vitally important to our health and happiness because it helps cleanse the body of toxins. It also prevents heart disease, migraine and can reduce your risk of diabetes especially to those who have a higher risk of the disease.

Watch out these signs of magnesium deficiency —

  • Numbness
  • Lack of appetite
  • Cramps
  • Fatigue
  • Nausea
  • Seizures
  • Weakness
  • Changes in personality
  • Vomiting

To solve this deficiency, eat dark-leafy veggies, spinach, beans Swiss chard, seaweed, nuts, avocados, and seeds.


Folate or folic acid is important for pregnant women and women of childbearing age. It keeps our cells and red blood cells healthy. Low folate levels in pregnant women runs a higher risk of neural tube defects in newborn babies.

The most common symptoms of folate deficiency are:

  • Mouth ulcers
  • Tiredness
  • Poor growth
  • Grey hair
  • Swollen tongue

The following foods are good sources of folate: leafy green vegetables, oranges, lentils, and beans. Also, you can avail yourself of over-the-counter supplements.

So, would you add other vitamins and minerals with their corresponding symptoms in this list? Share your info in the comments below!

Image by bethanyrad / CC BY 2.0