Your body whispers before it screams. Deficiencies are the body’s way of telling you what nutrients it is suffering or deficient in.
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Do you know your body whispers before it screams? Hair fall, cracked nails, restless sleep, or slow-healing skin — these are not random signs. They’re your body’s cry for nourishment and deeper care. Ayurvedic expert Dimple Jangda explained 4 major deficiency symptoms and ways to fix them.
We often ignore symptoms of vitamin deficiency that can lead to hair fall, brittle nail, mouth ulcers, patches on the skin, poor skin health, and constant feeling of tiredness. These key symptoms are body’s way of communicating potential vitamin and mineral deficiency. Most individuals end up blaming unhealthy diet, inadequate sleep, and do not address these symptoms.
Recognising these signs earlier can help you adjust your diet accordingly. A balanced diet contains essential nutrients that can keep you healthy and help you fight diseases effectively. It is worth noting that vitamin deficiency hardly show up with clear symptoms. They build up over a period of time and may feel like regular fatigue until that begin to impact your skin, hair, bones, nails, nerves, and immune health.
According to a study featured in National Library of Medicine, “Nutritional inadequacy” involves an intake of nutrients that is lower than the estimated average requirement, whereas “nutritional deficiency” consists of severely reduced levels of one or more nutrients, making the body unable to normally perform its functions and thus leading to an increased risk of several diseases like cancer, diabetes, and heart disease.” 1
Recently, leading Ayurvedic expert Dimple Jangda took to her Instagram handle and highlighted key details pertaining to various deficiency symptoms and how to fix them immediately. Sharing the post, she said, “Do you know your body whispers before it screams? Hair fall, cracked nails, restless sleep, or slow-healing skin — these are not random signs. They’re your body’s cry for nourishment and deeper care.” 2
She said, “Your body whispers before it screams. Deficiencies are the body’s way of telling you what nutrients it is suffering or deficient in. And, when you start addressing it, you are preventing your body from having a serious break or fall.”
1. Feeling Weak Or Dizzy: The Ayurvedic expert said, you are feeling “weak, tired, or dizzy when you get up. You are having constant hair loss and your nails are consistently pale and breaking. That means you are deficient in iron, folate, and vitamin B12.”
Load up on lentils, chickpeas, you can make hummus out of it. Kidney beans, leafy green vegetables, and also load up on vitamin C from Indian gooseberry and lemon to be able to absorb the vitamin B12 and iron. For vitamin B12, you can also have nutritional yeast if you are vegan. Make sure to get enough vitamin D sun exposure to be able to absorb all of these nutrients, recommended the Ayurvedic expert.
2. Muscle Cramp Or Twitching In The Eye: If you are experiencing muscle cramp, twitching in the eye, constant migraines, or poor quality of sleep, you are probably deficient in magnesium and potassium. The Ayurvedic expert suggested to “bring in the avocados, bananas, tender coconut water, spinach, and fenugreek leaves. These are great ways to get your magnesium and potassium in.
Pistachio and cashew are also great source of magnesium.” Consumption of pumpkin seeds, sesame seeds, hemp seeds are a great way to prevent muscle cramps. You can also have Celtic salt with some water to hydrate your muscles and tissue better.
3. Hair Thinning: If your hair is thinning, skin is dry and broken, and your wounds are not healing well, that means you need to bring in fats. Think of mixed seeds, chia seeds, sabja seeds, also called as Holy basil seeds. You can also have pumpkin seeds, sunflower seeds, sesame seeds, walnuts, peanuts, and pecans. Get in the seeds, get into avocado. Anything that has good fat will help in improving the skin barrier, preventing hair loss, and also improving your overall health, suggested Dimple Jangda.
4. Low Moods & Weak Bone: If you are suffering from low moods, weak bones, or prone to frequent fractures, it indicates you are low in vitamin D. When you wake up in the morning, get at least 15 to 20 minutes of direct sunlight. In the afternoons, you can sit in indirect sunlight. Here is another trick, apply sesame oil on your body. It is good source of calcium and then sit in indirect sunlight.
It will increase the absorption of vitamin D and calcium in your bones and strengthens your bones. You can also have mushrooms, lentils, chickpeas, and sesame seeds in your diet to improve your bone health, mood, and overall immunity, suggested Dimple Jangda.
FAQs
How do I know if my body lacks vitamins?
Vitamin deficiency symptoms often build up over time and may appear as hair fall, brittle nails, mouth ulcers, skin patches, tiredness, muscle cramps, or mood changes. Noticing persistent signs like these, especially if accompanied by weakness, dizziness, or slow-healing wounds, can indicate your body is lacking essential vitamins or minerals.
What are early signs of nutrient deficiency?
Early signs of nutrient deficiency include fatigue, hair loss, pale and brittle nails, muscle cramps or twitching, dry skin, slow wound healing, and low mood. These subtle symptoms signal insufficiency in nutrients like iron, vitamin B12, magnesium, potassium, fats, or vitamin D.
Which deficiency causes fatigue?
Fatigue and dizziness are commonly linked to deficiencies in iron, folate, and vitamin B12. These nutrients are vital for healthy blood cells and oxygen transport. A lack of these can lead to weakness and tiredness requiring dietary adjustments, such as increased intake of lentils, leafy greens, and vitamin C-rich fruits.
Can vitamin deficiency affect skin and hair?
Yes, deficiencies in fats, vitamin D, and certain minerals can cause symptoms like hair thinning, dry or broken skin, slow wound healing, and overall poor skin health. Including sources like mixed seeds, avocado, mushrooms, and exposure to sunlight helps improve skin and hair condition.
When should I consult a doctor for deficiency symptoms?
You should consult a healthcare professional if deficiency symptoms such as persistent fatigue, hair loss, muscle cramps, or bone weakness continue despite dietary changes, or worsen over time. Medical evaluation can confirm deficiencies and guide appropriate treatment to prevent complications.
National Library of Medicine|Main nutritional deficiencies
Aurvedic Expert Dimple Jangda Via Instagram|Major Deficiency Symptoms You Should Not Ignore
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
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