Is your body lacking essential nutrients? Dietician shares signs to watch out for

The body needs a wide range of micro- and macronutrients regularly for its healthy functioning; dietitian shares signs that suggest some are lacking.

A healthy diet is a balanced diet that includes all necessary macro and micronutrients that the body needs in the right proportions. In an interaction with HT Lifestyle, dietician Deepali Sharma, clinical nutritionist at the CK Birla Hospital, shared, “Our bodies need a wide range of vitamins and minerals to support energy production, immunity, healthy blood cells, bones, muscles and brain function.”

“When certain nutrients are lacking, the body may sometimes show subtle signs. However, these symptoms can have many different causes, so they should not automatically be assumed to indicate a deficiency,” she noted, before listing some of the commonly seen symptoms and what they might suggest.

Signs of lacking essential nutrients

• Persistent fatigue or weakness: May be associated with iron, vitamin B12 or folate deficiency, but can also occur due to inadequate sleep, stress or other health conditions.
• Pale skin, breathlessness on exertion, or frequent headaches may sometimes accompany iron-deficiency anaemia.
• Brittle nails, hair loss or changes in skin and mouth health can also occur with nutritional deficiencies, although hormonal, dermatological and other medical causes should be considered.
• Muscle cramps, tingling or numbness may sometimes be linked to deficiencies or imbalances involving minerals such as calcium or magnesium,
• Frequent bone or muscle aches can be associated with inadequate vitamin D in some individuals.
• Poor wound healing or recurrent infections may also warrant an assessment of overall nutritional status, particularly if the diet is limited.

A balanced diet is essential for meeting the body's nutritional needs. (Pexel)

According to the dietitian, certain groups are more likely to be vulnerable to nutrient deficiencies. They include people with restrictive diets, individuals with gastrointestinal conditions affecting nutrient absorption, older adults, pregnant women and those with increased nutritional requirements.

What to do after noticing the symptoms?

In the words of Deepali Sharma, “The key is to look at symptoms in context rather than self-diagnosing.”

A balanced diet containing vegetables, fruits, whole grains, pulses, dairy or suitable alternatives, nuts, seeds and adequate protein can help meet most nutritional requirements.

“If symptoms persist, a doctor can assess dietary habits, medical history, and, when appropriate, recommend blood tests to identify a specific deficiency,” she noted. “Taking supplements without confirming a deficiency is not always beneficial and, in some cases, excessive intake can be harmful.”

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

Deepali Sharma is a clinical nutritionist at the CK Birla Hospital, Delhi. She holds a postgraduate diploma in Dietetics and Public Health Nutrition and has over 9 years of experience in the field.