By Noah Williams 
We live in a world where food is more accessible than ever—yet many of us still don’t get the vitamins our bodies need. Fast food, busy schedules, and heavily processed meals can leave our plates full but our nutrition lacking. And when your body is running on a vitamin deficit, it often sends out warning signals.
These signs can be subtle at first: a little extra fatigue, more hair on your brush, or a few unexplained bruises. Left unchecked, though, vitamin deficiencies can affect everything from your energy levels to your immune system and even your mental health.
Here are seven common signs your body might be deficient in essential vitamins—and what you can do to turn things around.
1. Persistent Fatigue and Low Energy
If you feel tired all the time, even after getting a full night’s sleep, you might be low on certain B vitamins, especially B12. This vitamin helps your body convert food into energy and supports healthy nerve function. Without enough B12, your red blood cells can’t carry oxygen efficiently, leaving you feeling sluggish.
What to do: Add foods like salmon, eggs, dairy, or fortified cereals to your diet. If you’re vegetarian or vegan, you may need a B12 supplement, as plant sources are limited.
2. Brittle Hair and Nails
Hair that breaks easily and nails that split or peel could be a sign of a biotin (B7) deficiency. Biotin is essential for healthy hair, skin, and nails, and a shortage can make them weak and more prone to damage.
What to do: Incorporate biotin-rich foods like eggs, almonds, sweet potatoes, and spinach into your meals. Most people get enough biotin from their diet, but certain medications or gut health issues can interfere with absorption.
3. Frequent Illness or Slow Recovery
If you catch colds easily or take a long time to recover from illnesses or wounds, you may be lacking vitamin C or vitamin D. Vitamin C supports your immune system and helps your body produce collagen for wound healing. Vitamin D, on the other hand, helps regulate immune function and reduce inflammation.
What to do: Eat more citrus fruits, strawberries, and bell peppers for vitamin C. For vitamin D, spend a little time in the sun each day and include fatty fish, eggs, and fortified dairy or plant-based milk in your diet.
4. Unexplained Bruising or Gum Problems
Bruises that appear without a clear reason, bleeding gums, or cuts that heal slowly can point to a vitamin C deficiency. Since vitamin C is vital for collagen production, low levels can weaken blood vessels and connective tissues, making bruises more likely.
What to do: Snack on kiwi, oranges, or a handful of berries. If you don’t enjoy fruit, vegetables like broccoli, kale, and Brussels sprouts are excellent sources, too.
5. Vision Issues, Especially at Night
Difficulty seeing in low light or experiencing dry eyes could be a sign of vitamin A deficiency. This vitamin helps maintain healthy vision, particularly night vision, and keeps your eyes properly lubricated.
What to do: Eat more colorful vegetables like carrots, sweet potatoes, and red peppers, which are rich in beta-carotene, a form of vitamin A your body can convert.
6. Tingling or Numbness in Hands and Feet
That pins-and-needles feeling in your hands or feet—especially if it happens often—might be linked to a lack of B vitamins, such as B6, B12, or folate (B9). These vitamins are essential for nerve health, and deficiencies can lead to nerve damage over time.
What to do: Include leafy greens, poultry, fish, eggs, and fortified cereals in your diet. If symptoms persist, check with your doctor for blood tests and possible supplements.
7. Mood Changes and Brain Fog
Feeling unusually irritable, anxious, or forgetful? Low levels of vitamin D, B12, or omega-3 fatty acids may play a role in mood regulation and cognitive function. Without enough of these nutrients, your brain’s chemical balance can be thrown off, affecting memory, focus, and emotional stability.
What to do: Get regular sunlight, eat fatty fish like salmon or mackerel, and add walnuts or flaxseeds to your meals. A balanced diet with adequate protein and whole grains can also help stabilize mood.
How to Know for Sure
While these signs can point toward vitamin deficiencies, they can also be caused by other health issues. The only way to confirm is through a blood test ordered by your healthcare provider. Once you know which vitamins you’re lacking, you can make targeted dietary changes or take supplements under professional guidance.
Final Thoughts
Your body is constantly communicating with you—it’s just a matter of learning to listen. Fatigue, hair changes, slow healing, and mood shifts aren’t just random annoyances; they can be your body’s way of waving a red flag for help.
By paying attention to these early warning signs and nourishing yourself with a vitamin-rich diet, you can support your energy levels, immune system, and overall well-being. Think of it as giving your body the tools it needs to do its job—because when your body has what it needs, you feel better, think clearer, and live more fully.