7 important micronutrients that are easily deficient, causing bone pain, fatigue, brittle nails...
Symptoms are often the first clue that you're lacking one or more important vitamins or minerals. Here are some early signs to look for in seven common nutrient deficiencies.
1. Micronutrient deficiencies cause many health consequences.
Deficiencies in essential nutrients can lead to many health problems. For example, calcium and vitamin D deficiencies can lead to osteoporosis or bone fractures. Not enough iron causes anemia, which reduces the body's energy levels.
Below are some common symptoms of deficiencies of important micronutrients. People should pay attention to observe abnormalities in the body to see a doctor promptly.
2. Calcium deficiency: Numbness, tingling fingers and irregular heartbeat
Associate Professor, Dr. Nguyen Thi Lam - former Deputy Director of the National Institute of Nutrition said: Calcium is a very important micronutrient for the body, calcium builds the skeletal system, the dental system in the body, calcium also participates in the process of regulating blood pressure, blood clotting. Of which, 99% of calcium makes up the structure of bones or teeth, toenails, fingernails, only 1% of calcium exists in the blood to help control muscle function, cell signaling, hormone regulation and health of the circulatory system.
Calcium is important for maintaining strong bones and controlling muscle and nerve function, according to the National Institutes of Health (NIH). Signs of calcium deficiency include numbness, tingling in the fingers, and irregular heartbeat, the NIH says.
The National Institute of Nutrition recommends that adults and children need about 500 mg of calcium per day, while pregnant and lactating women need twice as much (1,000-1,200 mg/day/person). Women over 50 and men over 70 need 1,200 mg. Calcium deficiency is dangerous to health because it can lead to osteoporosis and other problems related to the nervous system.
3. Vitamin D deficiency: Fatigue, bone pain, mood changes
Vitamin D is a vitamin that plays an important role in bone health and also helps prevent certain diseases in the body. Symptoms of vitamin D deficiency are often vague and unclear, such as frequent fatigue, bone pain, mood changes, and muscle aches or weakness.
According to the National Institute of Nutrition, the recommended vitamin D requirement is: For children < 400 IU/day. For children 1 year of age and older and adults < 50 years of age, it is 600 IU/day. For adults 50 years of age and older and pregnant or lactating women, it is 800 IU/day.
Experts recommend that spending 10-30 minutes in direct sunlight several times a week will help the body synthesize the necessary amount of vitamin D.
4. Potassium deficiency: Muscle weakness, constipation, irregular heartbeat
Dr. Nguyen Thi Thanh Phuong - Friendship Hospital said that in the body, potassium is one of the main electrolytes along with sodium that participates in regulating water and electrolyte balance to help maintain normal functioning of organs. Potassium ensures membrane potential, neuromuscular excitability to help muscle activity, including the heart muscle.
Potassium helps your heart, nerves, and muscles function properly, delivering nutrients to your cells while removing waste. Potassium is also a helpful nutrient that helps offset the negative effects of sodium on blood pressure levels.
Potassium deficiency is often caused by short-term loss of fluids from diarrhea or vomiting, excessive sweating, taking antibiotics, laxatives, or diuretics; drinking too much alcohol; or having a chronic illness such as kidney disease. Symptoms of potassium deficiency include muscle weakness, twitching, or cramps; constipation; tingling and numbness; and irregular heartbeat or palpitations.
5. Iron deficiency: Fatigue, shortness of breath, cold hands and feet, brittle nails
Iron is needed to make red blood cells that carry oxygen throughout the body. When iron levels drop too low, a lack of red blood cells can occur, leading to anemia. Some groups at higher risk of iron deficiency include menstruating women, growing people (such as children and pregnant women), and people following a vegan or vegetarian diet.
Symptoms of anemia often include weakness and fatigue, shortness of breath, rapid heartbeat, pale skin, headache, cold hands and feet, sore or swollen tongue, brittle nails, etc.
When anemia, iron deficiency will manifest as pale skin, pale mucous membranes, rapid heartbeat, fatigue, shortness of breath, dizziness, tinnitus, and less menstrual flow than normal in women. The more severe the anemia, the more obvious the symptoms. In addition, there is also a state of irritability, sometimes depression, hair loss, and a feeling of cold.
6. Vitamin B12 deficiency: Numbness, fatigue, swollen tongue
According to the NIH, vitamin B12 aids in the production of red blood cells and DNA, and improves nerve transmission function. Vegetarians and vegans are at greater risk of vitamin B12 deficiency because plants don’t produce the nutrient, and people who have had weight-loss surgery may also be deficient because the procedure makes it harder for the body to extract the nutrient from food.
Symptoms of severe vitamin B12 deficiency include numbness in the feet, hands, or legs; problems with walking and balance; anemia; fatigue; muscle weakness; a swollen, inflamed tongue; poor memory and difficulty thinking. These symptoms can appear quickly or gradually, and because there are so many symptoms, you may not notice them for a while.
7. Folate deficiency: Fatigue, diarrhea, smooth tongue
Folate, or folic acid, is a B vitamin that is especially important for women of childbearing age.
Folate supports healthy growth and function and may reduce the risk of birth defects, especially those involving the neural tube (brain and spine).
Folate deficiency can reduce total cell and large red blood cell counts and cause neural tube defects in the fetus.
According to the US Centers for Disease Control and Prevention (CDC), pregnant women should make sure they get 400mcg of folic acid every day. Symptoms of folate deficiency include fatigue, irritability, diarrhea, poor growth, and a soft, slippery tongue.
8. Magnesium deficiency: Loss of appetite, nausea, fatigue
Dr. Nguyen Thi Thanh Phuong said that magnesium also participates in muscle activity, regulates the nervous system, and ensures normal heart muscle contraction. Magnesium participates in more than 600 biochemical reactions in the body, participating in the process of creating energy and synthesizing proteins from amino acids.
According to the NIH, magnesium helps support bone health and aids in energy production, and adults need between 310-420 mg, depending on gender and age.
Although magnesium deficiency is rare in healthy people, certain medications (including some antibiotics and diuretics) and health conditions (such as type 2 diabetes and Crohn's disease) can limit magnesium absorption or increase the loss of this nutrient from the body.
Magnesium deficiency has symptoms such as loss of appetite, nausea and vomiting, fatigue and weakness. In more severe cases, magnesium deficiency can also lead to numbness and tingling, muscle cramps or spasms, seizures, irregular heartbeat, personality changes or coronary spasms.
If you experience any of these symptoms and suspect you have a micronutrient deficiency, see your doctor. The best way to avoid and correct vitamin and mineral deficiencies is to ensure you eat a balanced, nutrient-rich diet. People at risk of micronutrient deficiencies include older adults, pregnant women, and those on special diets (such as vegetarians or those on restricted diets that lack fruits and vegetables) who should supplement these essential nutrients with supplements under the advice and supervision of a healthcare professional.