Struggling to concentrate or can’t smell properly? All the sneaky ways your body is telling you which vitamins you need
FEELING particularly tired and moody this January?
Before you go blaming the dreary weather, it might be worth taking a look at your diet.
Because however much we stick to our five-a-day, we can still end up nutrient deficient, according to pharmacist Jana Abelovska.
“While a healthy diet that contains a wide variety of nutritious foods will generally give you the vitamins and minerals you need, some people are at a greater risk than others for developing a deficiency,” she says.
“In the colder months, symptoms like low mood, fatigue or a weakened immune system could all be signs of a nutritional deficiency.”
Studies in the UK have shown one in 20 people above the age of 65 have chronically low levels of B vitamins.
And up to 60 per cent of the UK population are considered to have insufficient levels of vitamin D.
But before you rush to the pharmacy for a box of supplements, take a moment to listen to your body.
Here’s how to read its cues, so you can figure out what you might be in need of, and how to fix it…
Deficient in vitamin D…
Symptoms:
- Catching lots of bugs
- Low mood and energy
- Muscle weakness
- Slow wound healing
The government advises that everyone should take vitamin D supplements in the autumn and winter.
When we are exposed to sunlight, our bodies make this essential vitamin.
So during the winter, it’s harder for people in the UK to maintain a healthy level of vitamin D, with shorter, darker days.
Vitamin D has been linked to tiredness and low mood, which could be mistaken for winter blues, the NHS says.
It’s not always easy to pinpoint the causes of aches and pains in the body, but a vitamin D deficiency may very well be a cause.
The vitamin D receptor is present in nerve cells which sense pain.
It could also be involved in the body’s pain signal pathways, which may play a role in chronic pain.
A 2014 study found 71 per cent of people with chronic pain had a deficiency in the vitamin.
Separate research, by Belgian scientists, suggests there is a link between vitamin D deficiency and the immune system not working properly, which may increase the risk of infections.
For anyone suffering frequent infections or illness without any known cause, it’s best to speak to your GP about the appropriate supplements for your overall health.
How to fix it:
- As well as using supplements, you can boost your vitamin D levels through your diet.
- Oily fish, eggs and meat are all good sources, as are fortified breakfast cereals and spreads.
Deficient in iron…
Symptoms:
- Tiredness
- Low mood
- Lots of coughs and colds
- A lack of concentration
- Heart palpitations
- Cold hands and feet
- “Whooshing” in the ears
- Unusual cravings
Iron deficiency can leave you feeling tired, moody, and weaken your immune system, making you more vulnerable to coughs and colds, according to the NHS.
This condition can be caused by not eating enough iron-rich foods, heavy periods, or pregnancy.
If it progresses into iron deficiency anaemia, the body’s iron levels become so low that it can’t produce enough healthy red blood cells.
This makes it harder for the body to carry oxygen through the bloodstream.
According to the American Society of Hematology, people with this may experience cold hands and feet, especially in winter.
They may also have symptoms like heart palpitations, which can sound like a whooshing in the ears, and shortness of breath.
When oxygen levels drop, it can also affect the brain, leading to brain fog and making it harder to concentrate.
Some people also develop a craving to eat ice or clay, known as pagophagia.
While the exact cause isn’t fully understood, it’s believed that these cravings could be the body’s way of trying to get the minerals it’s lacking.
The National Institute for Health and Care Excellence (Nice) estimates that one in seven women under 50 in the UK, and as many one in 20 older women and men have some degree of iron deficiency anaemia.
How to fix it:
- Try adding a good source of iron to your diet, which includes pulses like beans and lentils, and leafy greens like broccoli – if it’s green, it’s probably got iron in it.
- Red meat and liver are also rich in iron, though pregnant women should avoid liver.
'Troubling' rise in hospital admissions for deficiencies
By Eliza Loukou, Health Reporter
THERE has been a “troubling” increase in the number of people being admitted to hospital with health problems caused by dangerous vitamin deficiencies, fresh data shows.
In 2023/24, there were 191,927 hospital admissions in England due to a lack of iron – this number was up 11 per cent on the previous year’s 173,227.
The figure is also almost 10 times higher than the 20,396 hospital admissions for a lack of iron in 1998/99.
Meanwhile, there were 2,630 admissions in 2023/24 whose main reason was B vitamin deficiency (other than folate), up 15 per cent on the 2,236 recorded in the previous year and more than triple the 833 in 1998/1999.
Vitamin B12 or folate deficiency anaemia led to 3,490 hospital admissions in 2023/24, similar to the previous year, but up four-fold from 836 in 1998/99.
The numbers were even higher when taking into account patients admitted for any reason but also recorded as having a vitamin deficiency.
In 2023/24, there were 804,936 courses of NHS treatment involving people who had iron deficiency anaemia, up from 721,650 the year before.
There were also 38,140 courses of treatment involving people with vitamin B12 deficiency anaemia, up from 35,983 the year before, alongside 227,097 for other B vitamin deficiency, up from 201,320.
The data further showed 486 courses of treatment involved people with vitamin C deficiency, up from 338 the previous year, while 773 involved a lack of calcium, up from 758.
Professor Kamila Hawthorne, chairwoman of the Royal College of GPs, said: “It is very concerning that cases of nutrition-related anaemia serious enough to warrant hospital admission have seen such a substantial increase over the past 25 years.
“The near 10-fold rise in admissions for patients with a diagnosis of iron deficiency and a four-fold increase in folate deficiencies – primarily caused by a lack of nutrition in the diet – is particularly troubling.
“While treatable with supplements or dietary changes, it comes with the risk of complications – in children, iron deficiency can be detrimental to development and has been linked to poorer attainment at school.”
Deficient in B12 …
Symptoms:
- Fatigue
- Tingling in the extremities
- Confusion
- Memory loss
- Depression
- Difficulty maintaining balance
Low levels of B12 and B9 (folate) can lead to a type of anaemia called vitamin B12 or folate deficiency anaemia.
This happens when the body makes unusually large red blood cells that don’t work properly.
A primary symptom of B12 deficiency is fatigue – a level of tiredness or exhaustion so deep that it affects daily life activities.
Other symptoms are neurological and may include tingling in the extremities, confusion, memory loss, depression and difficulty maintaining balance.
Scientists say some of these can be permanent if the vitamin deficiency is not addressed and treated.
Older people are especially at risk – about one in 10 people over 75 and one in 20 aged 65 to 74 have low B12 or B9 levels.
How to fix it:
- B12 is scarce in the diet, and it is found only in foods from animal sources.
- Fortunately, humans need only 2.4 micrograms of B12 daily, which is equivalent to one ten-millionth of an ounce – a very, very small amount.
- If you’re vegan, try Marmite or nutritional yeast – both are packed with B12.
- Adding these to your diet can help keep those red blood cells in check and your energy levels up.
- Treatment for B12 deficiency is also available and can be taken orally, applied under the tongue or administered through the nose, or via injections.
- In some cases, a B12 supplement or balanced multivitamin may be enough to correct the deficiency.
Deficient in zinc…
Symptoms:
- Lots of coughs and colds
- Problems with taste and smell
- Open sores on skin
- Mouth ulcers or cracks in the corners of the mouth
- Hair loss
Not technically a vitamin, Zinc is an essential mineral that plays several crucial roles within our bodies.
It helps keep our immune system in check, as it affects how our cells respond to infections, and can help keep inflammation under control, according to experts at Holland and Barrett.
In fact, some evidence suggests that taking zinc lozenges or syrup within a day of the onset of cold symptoms can help shorten the length of the cold.
If you tend to get ulcers and cracks in the corners of your mouth, these can be signs of a zinc deficiency.
This is because zinc is crucial for cell growth, wound healing, and of course, immune function.
These issues combined can leave people more prone to skin issues.
Being deficient in it can also leave your taste and smell a bit off.
This is because zinc helps our taste and smell receptors to work properly, according to the Mayo Clinic.
How to fix it:
- You can take supplements to boost your zinc levels, but it’s also found in foods like whole grains (think brown rice and oats), shellfish, dairy, and meat.
- Getting enough zinc through your diet can help keep your immune system strong and your body functioning well.