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Have you been feeling unusually tired lately, or noticing changes like brittle nails, dry skin, or cravings you can’t quite explain? Often, our bodies send subtle signals that something isn’t quite right, but we might ignore them as just “normal” daily stress or minor inconveniences. However, these little signs could be your body’s way of hinting at underlying nutrient deficiencies. Dr Geeta Shroff, Director at NuBella Centre for Women’s Health, New Delhi, explains that nutrient deficiencies are often overlooked or misinterpreted because their symptoms mimic other common health issues.

In today’s world, it’s easy to skip meals or opt for convenient but less nutritious options, potentially leaving gaps in our nutrient intake. Recognising these signs early can lead to simple changes—like incorporating certain foods or supplements—that may have a big impact on how you feel. Curious if your body is trying to tell you something? Here are 10 common signs of nutrient deficiencies to look out for.

Feeling constantly tired or low on energy may suggest deficiencies in iron (anaemia), vitamin D (for energy production), or B vitamins (key in food-to-energy conversion).

Possible deficiency: Iron, vitamin D, B vitamins.

Constant sugar or carb cravings could signal a lack of chromium, magnesium, or zinc, which help regulate blood sugar and insulin levels.

Possible deficiency: Chromium, magnesium, zinc.

Frequent muscle cramps or weakness may indicate insufficient magnesium, potassium, or calcium, which support muscle and nerve functions.

Possible deficiency: magnesium, potassium, calcium.

Pale skin and brittle nails may signal iron-deficiency anaemia or low vitamin B12, both vital for red blood cell production and skin health.

Possible deficiency: Iron, vitamin B12.

Slow wound healing could suggest a lack of vitamin C (important for collagen) or zinc (key for immune function and tissue repair).

Possible deficiency: Vitamin C, zinc.

Dry, flaky skin or hair prone to breakage may indicate a deficiency in vitamin A, essential fatty acids (Omega-3s), or biotin, essential for skin and hair health.

Possible deficiency: Essential fatty acids, vitamin A, biotin.

Hair Loss

Unexpected hair thinning or loss might be related to low iron, vitamin D, biotin, or zinc, all important for hair growth.

Possible deficiency: Iron, vitamin D, biotin, zinc.

Dark circles could suggest iron deficiency or low vitamin K levels, affecting blood circulation and skin health.

Possible deficiency: Iron, vitamin K.

Brain Fog or Poor Concentration

Difficulty concentrating or brain fog might point to low omega-3s, vitamin B12, or vitamin D, essential for cognitive function.

Possible deficiency: Omega-3s, vitamin B12, vitamin D.

Frequent colds or slow recovery may mean a deficient immune system, potentially due to low vitamin C, vitamin D, zinc, or selenium.

Possible deficiency: Vitamin C, vitamin D, zinc, selenium.

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