You are what you eat, as the saying goes.
So if you’re not eating foods that nourish your body and give the nutrients it needs, then it’s likely you’re going to encounter some problems.
Official figures released last year showed that cases of malnutrition and deficiencies have skyrocketed.
In 2023, there were more than 800,000 hospital admissions across England and Wales with conditions linked to poor nutrition including illnesses such as scurvy and rickets.
So how do you know if you’re deficient?
The list of potential symptoms is lengthy, however these are some key signs that you may be lacking in essential vitamins and minerals.
Although your symptoms could be due to deficiencies, they may also be signs that something else is amiss. If you’re still experiencing symptoms despite changing your diet and/or taking supplements, experts say you should visit your GP.
Official figures released last year showed that cases of malnutrition and deficiencies have skyrocketed.
Feeling cold
Never seem to be able to warm up?
Jess Hillard, sports nutritionist at Warrior, says that this could be a sign of an iodine deficiency.
‘This isn’t spoken about much but iodine deficiencies are up there with one of the most common vitamin deficiencies in the UK,’ she says.
‘It is the most common reason for an under-active thyroid.’
Along with frequently feeling cold, other symptoms include weight gain, extreme fatigue, dry skin and even a goitre (lump on the neck).
Never seem able to warm up> You could have an iodine deficiency according to nutritionists
‘The body can’t produce its own iodine and it is vital for making thyroid hormones, which help with weight regulation,’ Ms Hillard says.
Sources of iodine include eggs, shell fish, dairy products using cows milk and seaweed.
Cracking lips and cracked corners of the mouth
A stinging or burning sensation in the lips and around the mouth can accompany cracked lips, which many of us might only associate with colder weather.
However, nutritionist and author Rob Hobson says that cracked lips, as well as cracking around the corners of the mouth, could indicate a deficiency in the mineral iron, as well as vitamin C.
A multivitamin can help but if you are concerned about your iron levels, visit your GP who can check for an iron deficiency.
Mr Hobson explains: ‘Iron is important for making haemoglobin, a protein contained in red blood cells that transports oxygen around the body. Iron is also essential for maintaining a healthy immune system.’
Good sources of iron include liver, kidney, meat, dried fruit, fortified breakfast cereals, beans, eggs, wholegrains such as brown rice, most dark leafy green vegetables. Dark chocolate also contains iron.
Ms Hillard adds: ‘Note that caffeine can inhibit iron absorption so drinking caffeinated drinks alongside iron sources should be avoided.
A stinging or burning sensation in the lips and around the mouth can accompany cracked lips, which many of us might only associate with colder weather
‘If you’re wanting to boost iron absorption, a source of iron should be paired with a source of vitamin C.
‘For example, putting fresh lemon juice on spinach salads or eating a tangerine with dark chocolate.’
Low libido
Sex drive taken a nosedive over the winter? It could be due to a lack of vitamin D, the sunshine vitamin.
‘The most common deficiency in the UK, especially during winter, is vitamin D,’ says Ms Hillard.
‘This is because the main source of vitamin D is sunlight. During the winter it is imperative to supplement with vitamin D.’
Research by Vitall has shown approximately 20 per cent of the population in the UK have a vitamin D deficiency.
As well as a low libido, other signs of low vitamin D include muscle, bone, and/or joint pains, headaches, fatigue and pins and needles feelings in your hands and feet.
Sex drive taken a nosedive? It could be due to a lack of vitamin D, the sunshine vitamin.
Vitamin D-rich foods are few and far between but mushrooms, fortified breakfast cereals, mackerel, sardines (with the bones) and eggs are good choices.
Mr Hobson explains: ‘Public Health England have advised that everyone should consider taking a supplement supplying 10 micrograms (mcg) of vitamin D per day during autumn and winter months.
‘For optimum health, there is increasing evidence that higher doses of 25 mcg to 50 mcg vitamin D are needed, especially for older people as the ability to synthesise vitamin D declines in later life.’
Thinning hair
If your hair feels thinner, dry, brittle or it’s falling out at a rapid rate, then Mr Hobson says that this could indicate a mild iron deficiency or even a vitamin C deficiency.
We need vitamin C to protect the cells in our body and keep them healthy, plus it helps to maintain healthy skin, blood vessels, cartilage and bones.
Mr Hobson recommends including foods such as lemons, kiwi fruit, strawberries and red kidney beans into your diet.
If your hair feels thinner, dry, brittle or it’s falling out at a rapid rate, then nutritionists say this could indicate a mild iron deficiency or even a vitamin C deficiency
He also adds: ‘See your GP to exclude iron deficiency anaemia and thyroid disease, which can lead to hair shedding.
‘Try caffeine containing shampoo for boosting hair growth and if you’re menopausal, during which hair loss is common, isoflavones may help.’
Dandruff
Suffering from dandruff that won’t go away?
‘This could be down to a biotin (vitamin B7) deficiency as well as a deficiency in essential omega-3,’ says Mr Hobson.
‘A multivitamin that contains B7 plus omega 3s can help to increase levels of these nutrients and an antifungal shampoo can also help to relieve dandruff.’
Foods such as fresh salmon, almonds, peanut butter and sunflower seeds are great foods to add to your diet to stop dandruff according to nutritionists
Foods such as fresh salmon, almonds, peanut butter and sunflower seeds are great foods to add to your diet to help ensure you’re getting enough vitamin B7 and fatty acids.
Recurrent mouth ulcers and a sore tongue
Several different deficiencies could be to blame for these small painful lumps inside the mouth as well as a tongue that feels numb, tingly or uncomfortable.
‘A lack of iron, folic acid (vitamin B9), vitamin B12 and/or vitamin B3 can be to blame for mouth ulcers and a sore tongue,’ says Mr Hobson.
‘If you’re concerned, see your GP to rule out any medical causes as well as to check your iron status.
‘It’s also worth including some nutrient-rich foods into your diet to help increase your levels of these nutrients.
Several different deficiencies could be to blame for these small painful lumps inside the mouth as well as a tongue that feels numb, tingly or uncomfortable
‘Try black beans, pak choi, avocado and trout. A multivitamin with a B vitamin complex can also help to safeguard your intake of these nutrients.’
Chandni Vadgama, nutritionist at Holland & Barrett adds: ‘A vitamin B12 deficiency is most likely to affect vegetarians, vegans, and older adults.
‘Vegans and vegetarians are at risk because they don’t eat meat, while older adults may not absorb vitamin B12 properly from their food due to declining levels of stomach acid.’
Foods rich in vitamin B12 include meat, fish, milk, cheese, and eggs.
Red, swollen or bleeding gums
A lack of vitamin C might be the reason for painful gums.
‘Vitamin C has several roles in the body, from helping to protect our cells to reducing fatigue and helping with normal immune functions such as wound healing,’ says Ms Vadgama.
‘Our bodies also need vitamin C to make collagen, an important protein found in the skin, blood vessels, bones, and muscles.
‘If you regularly brush and floss daily but your gums are still red, swollen or bleeding, you might need to boost your vitamin C intake by incorporating vitamin C-rich fruits and vegetables into your diet.’
A lack of vitamin C might be the reason for painful gums, nutritionists say
Enjoy citrus fruits like oranges and grapefruits, red and green peppers, kiwi fruit, broccoli, strawberries, and baked potatoes.
If your gums are still sore and bleeding, book an appointment with your GP who can check for any medical problems.
Red greasy skin on the sides of the nose
A skin condition could be the reason behind red, sore, greasy skin around the nose, however a lack of certain vitamins and minerals could also be to blame.
‘This could be a sign of vitamin B2 (riboflavin), vitamin B6 and/or zinc deficiency,’ says Mr Hobson, who recommends adding foods such as feta cheese, almonds, mackerel, beef and asparagus into your diet to help with these deficiencies.
When you have a B2 deficiency, the skin may become oily, particularly in areas with more sebaceous glands, such as the sides of the nose.
‘This increase in oiliness or sebum production could be a response to the skin barrier being compromised,’ says Mr Hobson.
‘The deficiency can lead to changes in the skin’s sebaceous glands, possibly causing them to overproduce sebum as a protective measure against increased skin dryness or to compensate for the lack of skin barrier integrity.’
A skin condition could be the reason behind red, sore, greasy skin around the nose, however a lack of certain vitamins and minerals could also be to blame
He says a good zinc and vitamin B complex supplement is also a good way to increase your intake.
White spots on nails or brittle nails
Small white spots on your nails should not be ignored as they could be a sign that you’re lacking in the minerals zinc or iron, according to Mr Hobson.
‘Lean pork, mushrooms, chickpeas and dried apricots are good foods to include,’ he says.
As for brittle nails, this could be down to overuse of heavy products on the nails such as varnish and gels.
An iron deficiency could be to blame for brittle nails
But, an iron deficiency could be to blame for this too.
Try incorporating iron-rich foods such as flaxseed, chicken liver, pistachio nuts and lentils to see if you notice a difference.
Ms Hillard adds that other symptoms of iron deficiency, aka anaemia, include weakness, exhaustion, shortness of breath, pale skin and a fast heartbeat.
Depression
It can be a struggle during winter to stay upbeat and positive, however if you find that you’re feeling particularly low, then a nutrient deficiency might be the cause.
‘You could be low in vitamin B, vitamin D and/or magnesium as well as low in essential fatty acids,’ says Mr Hobson.
Adding cashew nuts, kale, mushrooms and barley could help and a magnesium and vitamin D3 supplement could also be useful.
While nutritionists say our moods can be affected by what we eat, however persistent low moods need a medical assessment
However, he adds that a persistent low mood does need medical assessment.
As for why deficiencies might lead to depression, Mr Hobson says: ‘A deficiency can lead to decreased production of the neurotransmitters, serotonin, dopamine, and GABA, contributing to depression’.
B vitamins are used to make energy in the body so if you have less energy then you’re more tired and more likely to be in a low mood.’
Tired all the time
Feelings of tiredness throughout the day can be caused by a lack of sleep.
However if you’re still feeling tired despite good sleep, then it may have something to do with your nutritional status.
‘A lack of B vitamins as well as the minerals iron and magnesium can be to blame but constant tiredness can also be caused by an underactive thyroid,’ says Mr Hobson.
Feelings of tiredness throughout the day can be caused by a lack of sleep, however if you’re still feeling tired despite good sleep, then it may have something to do with your nutritional status
‘Foods such as dried apricots, prunes, liver and walnuts can help here as can a multivitamin and multimineral supplement.
‘If your symptoms don’t improve, seek advice for a medical assessment.’
Insomnia
When you struggle to get to sleep, or wake up throughout the night and can’t nod off again, then it might be down to a lack of the mineral magnesium, which is needed for hundreds of processes within the body.
When you struggle to get to sleep, or wake up throughout the night and can’t nod off again, then it might be down to a lack of the mineral magnesium, which is needed for hundreds of processes within the body
Mr Hobson suggests eating spring greens, Brazil nuts, soya beans and chickpeas.
‘A magnesium supplement can help or try magnesium salts in the bath,’ he says.
Low levels of magnesium can also cause aching joints, muscle spasms, fatigue and a low appetite.
