Vitamin deficiency

Vitamin deficiency (also known as hypovitaminosis) occurs when the body does not receive enough of a certain vitamin to function normally.

Vitamins are essential micronutrients, which means that the body cannot produce them on its own (or produces them in insufficient quantities) and therefore we must obtain them through diet or nutritional supplements.

Although we think of vitamin deficiency as a problem of poorer countries, people in developed countries also encounter it, mainly due to modern lifestyles, processed foods and specific eating habits.

Causes of vitamin deficiency

Vitamin deficiency can be caused by several factors:

Insufficient dietary intake:

•  Unbalanced and depleted diet: Excessive consumption of processed foods, fast foods, sugar and fats at the expense of fresh fruits, vegetables, whole grains and quality proteins.
•  Restrictive diets: Vegan and some vegetarian diets can lead to a deficiency in vitamin B12 (found primarily in animal products) if fortified foods or supplements are not consumed. Extreme weight loss diets also do not provide all the necessary nutrients.
• Poor meal planning: Lack of variety in the diet.

Poor nutrient absorption:

•  Digestive disorders: Diseases such as Crohn’s disease, celiac disease, chronic pancreatitis, or irritable bowel syndrome can reduce the body’s ability to absorb vitamins from food.
•  Gastrointestinal surgery: E.g. bariatric surgery.
•  Age: The ability to absorb certain vitamins (e.g. B12) can decrease with age.
•  Alcohol consumption: Chronic alcoholism greatly affects the absorption and utilization of many vitamins, especially the B vitamins.

Increased body needs:

•  Pregnancy and breastfeeding: Increased needs for folic acid, vitamin D and other vitamins.
•  Rapid growth (children, adolescents): Periods of intense growth require more nutrients.
•  Intense physical activity: Athletes may have increased needs for some vitamins.
• Stress and illness: Chronic stress or certain illnesses (e.g. chronic infections) can increase vitamin consumption.
• Certain medications: Some medications (e.g. certain antibiotics, birth control pills, stomach acid medications) can interfere with the absorption or utilization of vitamins.

Other factors:

• Lack of sun exposure: The main cause of vitamin D deficiency, especially in the winter months.
• Genetic predisposition: Some individuals may have a genetically determined reduced ability to convert or utilize certain vitamins.

The most common vitamin deficiencies and their symptoms

Symptoms of vitamin deficiencies are often non-specific and can overlap, so a medical examination and blood tests are required for an accurate diagnosis.

Vitamin D deficiency:

• Symptoms: Fatigue, bone and muscle pain, muscle weakness, frequent infections, depression, hair loss. In children, it can cause rickets.
• Sources: Sunlight, oily fish, fortified dairy products.

Vitamin B12 deficiency (Cobalamin):

• Symptoms: Severe fatigue, anemia (megaloblastic/pernicious anemia), tingling and numbness in the extremities, balance problems, impaired memory, depression, mood swings.
• Sources: Exclusively foods of animal origin (meat, eggs, dairy products).

Folic acid deficiency (Vitamin B9):

• Symptoms: Fatigue, weakness, anemia (megaloblastic anemia), irritability, difficulty concentrating. Crucial for fetal development during pregnancy (prevents neural tube defects).
• Sources: Green leafy vegetables, legumes, nuts, whole grains.

Vitamin C deficiency:

• Symptoms: Fatigue, weakness, muscle and joint pain, bleeding gums, slow wound healing, frequent infections. Severe deficiency leads to scurvy.
• Sources: Citrus fruits, berries, peppers, broccoli, tomatoes.

Vitamin A deficiency:

• Symptoms: Night vision problems, dry eyes, weakened immune system, skin problems. In extreme cases, it can cause blindness.
• Sources: Carrots, sweet potatoes, dark leafy vegetables, egg yolk, fish oil.

Preventing Vitamin Deficiencies

The best way to prevent vitamin deficiencies is to eat a balanced and varied diet rich in whole foods.

Eat a variety of fruits and vegetables: Make sure you have a “rainbow” on your plate, as different colors represent different vitamins and antioxidants.

Include whole grains and legumes: They are an excellent source of B vitamins and fiber.

Eat quality protein: Choose lean meats, fish, eggs, and dairy products, which are sources of B and D vitamins.

Consume healthy fats: Oils, nuts, and seeds are important for the absorption of fat-soluble vitamins (A, D, E, K).

Get enough sun exposure: For vitamin D. Supplements are recommended during the winter months and for people who have less sun exposure.

Limit processed foods and alcohol: They reduce absorption and contain few nutrients.

Watch for signs and symptoms: If you notice persistent fatigue, changes in your skin, hair or nails, a bad mood or frequent infections, consult your doctor.

Nutritional supplements: In case of identified deficiency, specific dietary restrictions (e.g. veganism) or increased needs (pregnancy), nutritional supplements can be useful, but always after consulting a doctor or pharmacist.

With the right approach to diet and lifestyle, we can effectively prevent vitamin deficiencies and support our overall health.