Micronutrient deficiencies affect approximately two billion people worldwide. If you’re not getting a sufficient amount, or the proper balance, of key vitamins, minerals, and other essential nutrients, your body could be letting you know in subtle (or not-so-subtle) ways. Today we’re highlighting 5 common signals that could indicate you are missing essential vitamins, minerals, and other important nutrients.
1. DIFFICULTY SLEEPING
Do you find yourself constantly tossing and turning throughout the night? Is it impossible for you to remember the last time you slept through the night and woke up feeling rested? Poor sleep and insomnia can be attributed to a lot of issues, including nutrient deficiencies. The following are some of the most common vitamins you may be lacking if you’re regularly struggling to get a good night’s sleep:
Magnesium
Magnesium is a mineral and electrolyte that plays a key role in several bodily processes, from regulating nervous system function to regulating blood sugar. Without enough magnesium, you may also have a hard time falling asleep. This is because magnesium helps to regulate melatonin, a hormone that promotes healthy sleep-wake cycles, and gamma-aminobutyric acid (GABA), a neurotransmitter that helps to reduce nervous system activity.
More importantly, a lack of magnesium could be the result of an imbalance with calcium. When the magnesium-calcium equilibrium is upset, one mineral will become dominant relative to the other, often causing a suppressive effect upon magnesium function within the body, and an increased need for magnesium in the diet or through supplementation.
Vitamin B6
Low levels of vitamin B6 have also been tied to an increased risk of insomnia. Vitamin B6 plays an important role in melatonin production. It also helps the body to produce serotonin, a neurotransmitter that, along with improving mood, contributes to the regulation of the body’s sleep-wake cycle.
A deficiency of vitamin B6 can also lead to alterations in the metabolism, utilization, and balance of calcium and magnesium, which exacerbates the need for magnesium. Calcium retention will increase and the excretion of magnesium will also increase when vitamin B6 is lacking. Understanding how these vitamins are balanced within your own body can provide answers to many issues you may be facing, as well as providing tangible solutions.
2. FREQUENT HEADACHES
Often, chronic headaches (headaches that occur at least 15 days out of the month) are the result of vitamin or mineral deficiencies. Listed below are some of the nutrients most frequently associated with headaches and migraines:
Zinc
Insufficient zinc intake has been linked to an increased risk of chronic headaches and migraines. Long-term, low levels of zinc can also contribute to more severe neurological issues, including lethargy and memory impairment, so it’s important to address potential deficiencies early.
Vitamin B12
Vitamin B12 deficiency can lead to anemia, which occurs when you don’t have enough healthy red blood cells to carry oxygen throughout the body. Symptoms of anemia include fatigue, breathlessness, and headaches. If you’re dealing with these issues regularly, a lack of vitamin B12 could be the culprit.
3. CHRONIC MUSCLE TENSION
If you’re struggling with chronic muscle tension or muscle cramps, a lack of nutrients or, in some cases, an excess of nutrients could be to blame. The following are two nutrients that, when imbalanced, can contribute to muscle cramps and tension:
Magnesium
In addition to improving sleep quality, magnesium can also promote muscle relaxation because of the impact it has on the nervous system. This is because magnesium is needed to generate the electrical forces to both power and relax the brain and muscles, but is easily depleted by stress and mental work. If you’re deficient in magnesium, you may be more likely to struggle with chronic muscle cramps and tension.
Vitamin D
Low levels of vitamin D can cause a condition known as hyperparathyroidism, which often causes high levels of calcium in the blood. Also known as hypercalcemia, this condition can affect the muscles and cause a variety of issues, including twitching, cramps, and weakness.
4. BLEEDING GUMS
Do your gums bleed excessively when you brush or floss your teeth? The issue could be that you’re brushing a little too vigorously. It could also be that your body is lacking certain vitamins, including the following:
Vitamin C
If you’re deficient in vitamin C, your gums may be trying to send you a message. Vitamin C supports proper tissue growth and repair. It also helps with wound healing and strengthens the bones and teeth. If you go long enough without a sufficient amount of vitamin C, you may eventually notice swollen or bleeding gums.
Vitamin K
If you’re dealing with excessive bleeding, the problem could also be a deficiency in vitamin K. Vitamin K is needed to help the blood clot properly, and it also supports healthy teeth and bones by helping the body to optimize calcium usage.
5. SKIN BLEMISHES AND ACNE
Many people are surprised to learn that frequent acne breakouts can be caused by poor nutrition. If you’re not getting enough of certain vitamins and nutrients, the deficiency could show up on your skin. The following are two of the most important nutrients to keep in mind when working to combat breakouts and other skin problems:
NAC
N-Acetylcysteine (also known as NAC) is an antioxidant that can help to improve skin health by supporting the detoxification bio-pathways in our bodies. Without a sufficient amount of NAC, your body may be more prone to inflammation and oxidative stress, which can cause or worsen breakouts.
Vitamin D
Low levels of vitamin D have also been linked to a higher incidence of acne breakouts. Some research even suggests that acne can reduce the body’s production of vitamin D, creating a vicious cycle that can be difficult for those with skin struggles to overcome.
SHOULD YOU SUPPLEMENT YOUR DIET?
Supplements can help to improve your health and nutrition, make up for gaps in your diet, and address deficiencies that may be causing or worsening health problems. However, it’s not a good idea to just pick up a bottle of vitamin B6 or NAC from your local drugstore or supplement shop and hope for the best. You may think that your headaches are related to a zinc deficiency, but you won’t know for sure unless you take a test and have your results analyzed by an expert. Without proper testing, you could end up taking zinc unnecessarily. At best, your headaches persist and you waste money on zinc. At worst, you could end up causing other issues because you’re getting more zinc than your body needs causing an imbalance of copper and zinc resulting in capillary fragility, bleeding gums, low collagen synthesis, osteoporosis and more.
To avoid running into problems like these, invest in testing before you start supplementing. It’s worth it to spend a little more time so you can get accurate results and a more targeted treatment plan.
If you’ve noticed any of the warning signs listed above, your next step should be to test your nutrient levels to find out what, specifically, your body is missing. Click here to learn more about our nutrient tests or to order yours today.