VITAMIN DEFICIENCY SYMPTOMS CHART Function
VITAMINS
Vitamin A is essential for healthy eyesight, helps with the reproduction of cells, important for immune system function, needed for embryo and fetus development, promotes health of the skin, and also plays a role in healing of wounds and formation of bone.
Function Important for a healthy metabolism and energy levels, helps with carbohydrate to energy conversion, needed to transform nutrients into ATP, which is used for energy by every cell. Helps to promote healthy heart function, involved in the function of the nervous system and supports the body’s resilience to stress.
Function Vitamin B2 is an antioxidant, is critical for production of ATP, used for processing fats and amino acids, necessary for a healthy nervous system, skin, liver, eyes and hair. Supplementation may help with the prevention of cataracts, may reduce migraine frequency and length of migraine episodes.
Sources
Deficiency
Chicken and beef liver, eggs, dairy products such as butter, cottage and other whole milk cheeses, whole milk yogurt, and whole milk. Vitamin A can also made in the body from beta-carotene found in dark-green leafy vegetables, carrots, sweet potatoes, pumpkin, apricots, cantaloupe, mangoes and peaches.
Deficiency of vitamin A is a major preventable cause of blindness, an early symptom being night blindness, otherwise known as nyctalopia. Other symptoms are a weakened immune system, dysfunction of the thyroid, and a skin condition known as phrynoderma.
Sources
Deficiency
Beef, pork, poultry, organ meats such as liver, whole grains, brown rice, wheat germ, bran, brewer's yeast, blackstrap molasses, nuts, beans, seeds and spirulina. Grain products such as rice, pasta, bread, and cereal grains are synthetically enriched with thiamine.
Although thiamine deficiency is rare, symptoms include fatigue, depression, irritability, headache, nausea, abdominal discomfort, trouble digesting carbohydrates which can cause a disease called beriberi that results only from severe thiamin deficiency.
Sources
Deficiency
Organ meats, brewer's yeast, wild rice, whole grains, almonds, wheat germ, milk, mushrooms, yogurt, soybeans, broccoli, eggs, spinach and brussels sprouts.
Redness and swelling of the lining of the throat and mouth, sore throat, sores or cracks in the corners of the mouth and the lips, inflamed and red tongue, skin disorders.
Function
Sources
Suppresses inflammation, helps make various Beef kidney, beef liver, tuna, swordfish, salmon, sex hormones, helps to improve circulation, helps brewer's yeast, beets, sunflower seeds, and to metabolize protein and fats, necessary for a peanuts. healthy nervous system, skin, liver, eyes and hair. niacin Supplementation can improve cholesterol profile, may improve blood sugar control in diabetes, and may be able to decrease symptoms of osteoarthritis.
Function Vitamin B5 is needed for breaking down fats and carbs to be used as energy, needed for synthesizing cholesterol, is critical for manufacturing red blood cells, also important for the adrenal gland production hormones related to stress and sex, used for manufacturing the neurotransmitter acetylcholine, and important for digestive health.
Function
Deficiency Fatigue, poor circulation, depression, indigestion, vomiting, and canker sores. Severe niacin deficiency can result in pellagra, a condition with symptoms that include scaly and cracked skin, diarrhea and dementia.
Sources
Deficiency
Good dietary sources of vitamin B5 are cauliflower, corn, brewer's yeast, kale, tomatoes, broccoli, avocado, lentils, legumes, egg yolks, beef (particularly organ meats like kidney and liver), duck, turkey, chicken, sunflower seeds, peanuts, split peas, milk, sweet potatoes, whole-grain breads and cereals, wheat germ, salmon and lobster.
Although rare, vitamin B5 deficiency symptoms can include insomnia, fatigue, depression, vomiting, irritability, burning feet, stomach pains, and upper respiratory infections.
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Deficiency
Helps with food to glucose conversion (energy Good dietary sources of vitamin B6 include beef production). Plays significant part in making liver, turkey, chicken, salmon, tuna, shrimp, neurotransmitters, hormones and proteins. cheese, milk, beans, lentils, carrots, spinach, bran, Necessary for brain function, helps with wheat germ, brown rice, whole-grain flour, manufacture of mood influencing hormones sunflower seeds and bananas. norepinephrine and serotonin. Helps control homocysteine blood levels. Needed for vitamin B12 absorption and for red blood cells. .
Although severe vitamin B6 deficiency is rare, studies indicate mild deficiency to be common, especially in the elderly and children. Severe deficiency symptoms include nervousness, muscle weakness, depression, irritability, short-term memory loss and difficulty concentrating.
Function Helps convert carbohydrates into glucose for energy. Important for brain function and emotional and mental health. Assists with DNA and RNA production, and is especially important in pregnancy, infancy and adolescence. Vit B9 and vit B12 help with proper red blood cell function. Vit B9 also works together with vit B12 and vit B6 for homocysteine level control.
Function Important for healthy nerve cells. Assists with DNA and RNA production. Vit B12 and vit B9 together help with red blood cell manufacture and also with S-adenosylmethionine (SAMe) production, a compound associated with mood and immune function. Vit B12 also works together with vit B6 and vit B9 for homocysteine level control.
Function Vitamin C is an antioxidant, which helps prevent damage from free radicals. It’s important for repairing and the growth of the body’s tissues. It helps with collagen manufacture, a protein made use of for making blood vessels, cartilage, ligaments, tendons and skin. Vitamin C is required for wound healing, as well as for teeth and bone repair and maintenance.
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Deficiency
Good dietary sources of folate include brussels sprouts, dark leafy greens, mustard greens, spinach, turnips, asparagus, beets, soybeans, white beans, kidney beans, mung beans, lima beans, brewer's yeast, beef liver, root vegetables, wheat germ, whole grains, bulgur wheat, milk, orange juice, salmon and avocado.
Good dietary sources of folate include brussels sprouts, dark leafy greens, mustard greens, spinach, turnips, asparagus, beets, soybeans, white beans, kidney beans, mung beans, lima beans, brewer's yeast, beef liver, root vegetables, wheat germ, whole grains, milk, orange juice, salmon and avocado.
Sources
Deficiency
Good dietary sources of vitamin B12 include shellfish and fish, pork, beef, organ meats such as kidney and liver, eggs and dairy products.
Vitamin B12 deficiency is rare in younger individuals, but mild deficiency is not uncommon in older people. Deficiency symptoms include tingling sensation in the toes and fingers, fatigue, nervousness, shortness of breath, numbness, diarrhea, and severe deficiency can result in nerve damage.
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Deficiency
Good dietary sources of vitamin C include strawberries, blueberries, raspberries, cranberries, oranges, grapefruit, pineapple, red and green peppers, cantaloupe, watermelon, kiwi, papaya, mango, tomatoes, leafy greens, broccoli, Brussels sprouts, cabbage and cauliflower.
Although severe vitamin C is rare, low vitamin C levels are common. Vitamin C deficiency symptoms include gingivitis, dry hair, dry and scaly skin, easily bruised, slower healing of wounds rate, greater susceptibility to infection, and nosebleeds. A severe deficiency of vitamin C can result in scurvy.
Function
Sources
Deficiency
Vitamin D is stored in the body which makes it when the skin is exposed to the sun. It can also be found in certain foods, mostly those that are vitamin D fortified, such as milk.
A deficiency in vitamin D is quite common, particularly in the winter months in areas where there is little sunshine. One study suggested that 75% of U.S. adults have low levels of vitamin D. A deficiency of vitamin D can cause rickets in children, a condition that can lead to soft and weak bones.
Function
Sources
Deficiency
Vitamin E is an antioxidant, which helps prevent damage from free radicals. Vitamin E helps to make red blood cells. Vitamin E also helps the body to make use of vitamin K.
Good dietary sources of vitamin E include wheat germ, cereal grains, sunflower seeds, nuts, eggs, liver, olive oil and some other cold-pressed vegetable oils, spinach, sweet potatoes, yams, avocado and asparagus.
Although severe vitamin E deficiency is uncommon, low vitamin D levels are quite common. Symptoms of severe deficiency include loss of muscle mass, problems with vision, muscle weakness, and unsteady walking. Kidney and liver problems can result from long-term deficiency.
Function
Sources
Deficiency
Vitamin K is important for blood coagulation (clotting). Vitamin K plays a role in the health of the bones and arteries.
Good dietary sources of vitamin K include green tea, beef liver, turnip greens, kale, broccoli, cabbage, spinach, dark green lettuce, and asparagus.
Although a deficiency in vitamin K is rare, it could result in excessive bleeding.
Vitamin D works with calcium to help build strong bones as well as maintaining the health of the bones. Vitamin D also helps with regulating the immune system. Lower vitamin D levels are linked to conditions such as depression, high blood pressure, colon, breast, and prostate cancer, and obesity.
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MINERALS Sources
Calcium is important for the growth of, and also the maintaining of strong teeth and bones, and helps in preventing osteoporosis. Calcium helps with muscle, nerve, and heart function.
Deficiency
Good dietary sources of calcium include brewer's yeast, blackstrap molasses, cheese, yogurt, milk, tofu, some nuts, cabbage, broccoli, bok choy, kelp, dark leafy greens, sardines, and oysters.
Calcium deficiency risk increases as we age and severe symptoms of deficiency include muscle cramps and spasms, brittle nails, memory loss, confusion, depression, bone fractures, tingling or/and numbness of the face, feet and hands.
Function
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Deficiency
Chromium is important for the hormone insulin to help with the regulation of blood sugar levels.
Although chromium deficiency is rare, most diets are low in chromium. Low levels of chromium can result in increased blood sugar, levels of cholesterol, and triglycerides. The risk of some conditions like heart disease and diabetes can also be increased.
Good dietary sources of chromium are lean meats, brewer’s yeast, cheese, whole grain products, and certain spices.
Function
Sources
Deficiency
Iron is found in haemoglobin, a red blood cell protein essential for the transport of oxygen in the blood to the body’s tissues. Iron also plays a part in the production of ATP, the energy source of the body.
Heme iron (easier absorbed) and non-heme iron are the 2 kinds of iron found in foods. Some dietary sources of heme iron are liver, red meat, shellfish, fish and poultry. Good dietary sources of non-heme iron are legumes, seeds, nuts, whole grains, green leafy vegetables and dark molasses.
As reported by the WHO, a deficiency in iron is the main nutritional deficiency globally. Iron deficiency can result in anemia. Fatigue and weakness are common anemia symptoms as cells do not get enough oxygen. Children who have iron deficient anemia are at risk of neurodevelopment issues.
Function
chromium
Function
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Deficiency
Iodine is needed for making thyroid hormones, which are required for normal development and growth.
Good dietary sources of iodine include white deep-water fish, shellfish, kelp, lima beans, soybeans, sesame seeds, garlic, Swiss chard, and spinach. Table salt has iodine added to it as well.
Severe deficiency can result in an enlarged thyroid gland. Although iodine deficiency is rare, a deficiency can result in low thyroid hormone levels, or hypothyroidism. Symptoms of hypothyroidism include dry skin, weight gain, fatigue, and temperature change sensitivity, and in some cases goiter.
Function
Sources
Deficiency
Good sources of dietary potassium include citrus, bananas, cantaloupes, avocados, tomatoes, potatoes, lima beans, fish, chicken, and red meat.
Mild potassium deficiency symptoms include leg and arm muscle cramping, fatigue, nausea or vomiting, constipation, bloating, abdominal cramping, excessive urination and/or thirst, low blood pressure fainting, psychosis, depression, and delirium. Severe potassium deficiency is known as hypokalemia.
Sources
Deficiency
Dietary sources of magnesium include legumes, tofu, wheat bran, whole grains, blackstrap molasses, spinach and other green leafy vegetables, some nuts, pumpkin, poppy and cumin seeds, oatmeal, bananas, baked potatoes, dark chocolate, coriander, basil, and marjoram.
Although magnesium deficiency is rare, symptoms deficiency include sleep disorders, restless leg syndrome, irritability, anxiety and agitation, abnormal heart rhythms, vomiting, nausea, low blood pressure, muscle cramping, hyperventilation, confusion, seizures, and weak nail growth.
Potassium is crucial for the proper function of the body’s tissues and cells. Potassium plays an important part in the function of the heart. It also assists with skeletal and smooth muscle contraction, which makes it essential for proper muscular and digestive function.
Function Magnesium is needed by every organ in the body, and also plays a part in the makeup of bones and teeth. Enzymes are activated by magnesium. It contributes to the production of energy. It helps with regulating levels of other necessary nutrients like copper, calcium, potassium, zinc, and vitamin D.
Function
Sources
Phosphorus with calcium helps build strong teeth Good dietary sources of phosphorus are meat, fish, and bones. It helps reduce post exercise muscle poultry, dairy products, eggs, whole grains, garlic, pain. It plays an important part in how energy is legumes and nuts. used and stored. It helps with filtering out of waste in the kidneys. It’s needed for tissue and cell growth and repair, as well as for producing RNA and DNA. It helps with regulating levels of other necessary nutrients.
Deficiency Phosphorus deficiency symptoms include fragile and painful bones, loss of appetite, stiff joints anxiety, irregular breathing, fatigue and irritability. Phosphorus deficiency in children can increase risk of growth and bone development issues.
Function
Sources
Deficiency
Selenium works as an antioxidant, which helps prevent damage from free radicals. Selenium plays a part in the function of the thyroid. It's also required for normal immune system functioning.
Good dietary sources of selenium include wheat germ, brewer's yeast, liver, fish such as tuna, mackerel, halibut, herring and flounder, shellfish such as lobster, scallops and oysters, butter, whole grains, garlic, Brazil nuts and sunflower seeds.
Selenium deficiency combined with other stress such as a viral infection can predispose individuals to certain conditions such as Keshan disease. Being deficient in selenium is also associated with infertility in men. It can also play a part in a form of osteoarthritis known as Kashin-Beck disease.
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