A nutrient deficiency occurs when your body consistently receives less of a vitamin or mineral than it needs. In the Western world, five deficiencies are most commonly reported: magnesium, vitamin B12, vitamin D, omega-3 and iron. Below, you can read about the causes of each deficiency, the symptoms that may be associated with it and what you can do about it.
First things first: you cannot diagnose a deficiency yourself. Symptoms such as tiredness are common and can have many causes. If symptoms persist, have them assessed by your GP or through a blood test.
Which nutrients are most commonly lacking in the West?
The five most commonly reported deficiencies are magnesium, vitamin B12, vitamin D, omega-3 (DHA and EPA) and iron. These deficiencies can also occur in people who eat a varied diet, usually due to a combination of dietary choices, reduced exposure to sunlight and impaired absorption.
- Magnesium: insufficient intake from food, with additional loss due to stress or excessive sweating
- Vitamin B12: particularly common in plant-based diets and in older people
- Vitamin D: insufficient sun exposure, particularly during the winter months
- Omega-3 (DHA and EPA): little or no fish in the diet
- Iron: increased requirements or an unbalanced diet
How can you recognise a magnesium deficiency?
Magnesium is involved in hundreds of processes in your body. Magnesium contributes to normal muscle function. Magnesium contributes to a reduction of tiredness and fatigue. Your body does not produce magnesium itself, so you obtain it entirely from your diet.
A deficiency can arise due to reduced absorption (for example, due to gut problems), prolonged stress, heavy sweating during exercise or ageing. Possible signs include:
- Muscle cramps or restless muscles
- Fatigue and irritability
Magnesium is found in whole grains (such as oats), nuts, pulses, green leafy vegetables and dark chocolate. If you opt for a supplement, check the form and look for a ‘clean label’ without unnecessary additives. Ekopura Magnesium contains magnesium glycinate (bisglycinate) and magnesium citrate. Want to know more? Read about what magnesium does for your body or check out the magnesium page.
What are the symptoms of a vitamin B12 deficiency?
Vitamin B12 contributes to normal functioning of the nervous system. Vitamin B12 contributes to normal psychological function. Vitamin B12 contributes to the reduction of tiredness and fatigue. You mainly get B12 from animal-based foods, which means vegetarians, vegans and older people are at greater risk of a deficiency.
Possible signs of a deficiency include:
- Persistent tiredness or a feeling of weakness
- Tingling in the hands or feet
- Pale skin
- Difficulty concentrating or remembering things
Vitamin B12 is mainly found in meat, fish and shellfish. If you eat few or no animal products, a supplement is a sensible choice. Ekopura Vitamin B12 contains methylcobalamin and adenosylcobalamin. Read why vitamin B12 is so important or take a look at vitamin B12.
How can you tell if you have a vitamin D deficiency?
Vitamin D contributes to the normal function of the immune system. Vitamin D contributes to the maintenance of normal bones. Vitamin D contributes to normal absorption/utilisation of calcium and phosphorus. Your body produces vitamin D when exposed to sunlight, and many people in north-western Europe don't get enough sun, especially during the winter months.
Older people and those with darker skin are at greater risk, as is anyone who spends little time outdoors. Possible signs include:
- Muscle or bone problems
- Reduced immunity
Oily fish (salmon, mackerel, sardines) and egg yolks are sources of vitamin D. In winter, a supplement can help. Ekopura Vitamin D3 contains cholecalciferol, without any unnecessary additives. Find out more about vitamin D3.
What happens if you have an omega-3 deficiency?
Omega-3 consists of polyunsaturated fatty acids. EPA and DHA contribute to the normal function of the heart, with a daily intake of at least 250 mg of EPA and DHA. DHA contributes to maintenance of normal brain function. DHA contributes to the maintenance of normal vision. Both these benefits apply from a daily intake of 250 mg of DHA; our algae oil provides 210 mg of DHA and 70 mg of EPA per capsule.
For pregnant and breastfeeding women, there’s an added benefit: Docosahexaenoic acid (DHA) maternal intake contributes to the normal brain development of the foetus and breastfed infants. This applies at an additional 200 mg of DHA per day, on top of the recommended 250 mg of DHA and EPA.
People who eat little or no fish often have a low intake of DHA and EPA. Possible signs of a deficiency include:
- Reduced concentration
- Forgetfulness
Oily fish such as herring and salmon are sources of omega-3. If you do not wish to eat fish, you can opt for fish oil or plant-based algae oil. Fish obtain their omega-3 from the algae they eat, so with algae oil you get DHA and EPA directly from a plant-based source. Read about the benefits of omega-3, or take a look at our omega-3 algae oil with DHA and EPA and vegan omega-3 algae oil.
How can you recognise an iron deficiency?
Iron contributes to normal oxygen transport in the body. Iron contributes to the reduction of tiredness and fatigue. It is one of the most common deficiencies worldwide.
Menstruating women, children, vegetarians and vegans are particularly at risk. Possible signs include:
- Persistent tiredness
- Pale skin
- Shortness of breath on exertion
You cannot diagnose an iron deficiency yourself; if you are unsure, have your blood levels checked. Iron is found in red meat, shellfish and sardines, as well as in broccoli, beans and seeds. Be careful with iron supplements, as too much iron can put a strain on your body. Vitamin C increases iron absorption. Vitamin C contributes to the normal function of the immune system. Find out more about vitamin C.
Frequently asked questions about nutrient deficiencies
How can I be sure if I have a deficiency?
The only way to know for certain is to have a blood test carried out by your GP. Symptoms such as tiredness are common and can have many causes, so use them as a reason to get checked, not as a diagnosis.
Can I resolve a deficiency through my diet?
Often, yes. A varied diet provides most nutrients. However, this isn’t always possible with B12 (plant-based diet), vitamin D (winter) or iron (increased requirements), in which case a supplement can help.
Which supplements are suitable for these deficiencies?
Depending on your situation: magnesium, vitamin B12, vitamin D3, omega-3 and vitamin C. Vitamin C increases iron absorption. Check the form of each product and look for a ‘clean label’ without unnecessary additives.
When should I see my GP?
If symptoms persist or get worse. A supplement is intended to complement your diet, not to replace medical advice.
Getting started with the right nutrients
Would you like to focus on one or more of these nutrients? In the Ekopura shop, you’ll find magnesium, vitamin B12, vitamin D3, omega-3 from algae oil and vitamin C, each with a transparent list of ingredients and free from unnecessary additives. If you’re unsure which one is right for you, start with the nutrient that best matches your lifestyle (little sun exposure, a plant-based diet or lots of exercise), and always have a suspected deficiency confirmed by your GP first.
