A vitamin deficiency is relatively difficult to detect at an early stage because the signs are mostly unspecific and general. Only when a deficiency disease has developed at a later stage do the symptoms become clearer. That should not be the case.
It is therefore important that general signs of a deficit are perceived as early as possible. Especially if they occur in a risk group, it makes sense to have the vitamin status determined by the doctor in order to get clarity. We now look at the most common deficiencies and their signs and show who has a high risk of being undersupplied.
Problem child number 1: Vitamin D deficiency
Vitamin D deficiency is the rule rather than the exception. In the winter months in the northern latitudes, the sun vitamin can only be obtained in sufficient quantities through appropriate vitamin D preparations. Those who belong to a risk group must also make sure that they have sufficient additional intake in summer and should have their vitamin D status checked regularly.
Signs and symptoms of vitamin D deficiency
Increased susceptibility to infections, especially of the respiratory tract (cold, cough), muscle weakness, increased fall rate in old age, decreased bone density, poorly healing bone fractures, mood swings
Risk groups:
● Indoor specialist – who spends the day in closed areas (in the office, before the computer or television), gets too little sunlight, in order to form sufficiently Vitamin D. Because after work the sun stands also in the summer already too deeply for the Vitamin D synthesis in the skin.
● ” Shadow parker “ – who avoids the direct sun exposure, reduces the skin cancer risk and the formation of wrinkles. However, the body’s own vitamin D production suffers from this. Sun cream, body wrapping and low sun exposure thus increase the risk of deficiency.
● “Silver-Ager” – With increasing age the ability for the Vitamin D self-synthesis sinks on the one hand, on the other hand the activities in the free one decrease. The older and more restricted a person is, the worse are usually the Vitamin D values and a lack is to be expected.
What to do about a vitamin D deficiency?
Go out into the fresh air and the sun every day. A regular intake of vitamin D3 through high-quality dietary supplements can compensate for an undersupply and maintain a healthy vitamin D status in the long term.
Under observation: Vitamin B12 deficiency
Since the body of an adult has large vitamin B12 depots, a vitamin B12 deficiency often only becomes apparent after years of undersupply. But then the consequences are all the more serious. A B12 deficiency disease can lead to degeneration of the nerve coats. And this process is irreversible, i.e. the nerve breakdown cannot be reversed by later B12 doses. A vitamin B12 deficiency is therefore a serious disease. Therefore, everyone who belongs to a risk group should look for suspicious signs at an early stage.
Signs and symptoms of vitamin B12 deficiency
Anaemia, poor performance, fatigue and pale skin, burning tongue, neurological disorders due to the loss of nerve sheaths (reflex and sensory disorders), changes in mucous membranes and digestive disorders
Risk groups:
● Vitamin B12 deficiency in vegans and vegetarians: Meanwhile (almost all) vegetarians and vegans know that plant food contains hardly any vitamin B12. Who resists nevertheless to take up the daily need at Vitamin B12 by a supplement product purposefully, risks his health on a long-term basis. Take care with algae as B12 source. Some algae predominantly form “pseudovitamin B12”, which has no vitamin effect.
● Older people: It is well known that getting older is not for cowards. This also applies to vitamin B12. Age-related changes in the mucous membranes of the stomach and intestines lead to a reduced absorption of vitamins and minerals. Vitamin B12 is particularly affected. It requires a certain protein (intrinsic factor) for absorption, which is produced in the supporting cells of the stomach. And this process becomes less efficient with increasing age.
● People with stomach problems: A chronic inflammation of the gastric mucosa or the use of so-called drugs to “protect the stomach” (e.g. proton pump inhibitors with the active ingredient omeprazole) interfere with the absorption of vitamin B12 in the body.
What to do about a vitamin B12 deficiency?
If the doctor already detects a B12 deficiency, action must be taken immediately. Then vitamin B12 injections make sense. As a preventive measure, risk groups are advised to regularly use a standardised B12 preparation – either as a capsule or in liquid form. Good preparations contain vitamin B12 in the three active forms of vitamin B12, namely methylcobalamin, hydroxocobalamin and adenosylcobalamin.
A special look: Folic acid deficiency
The vitamin folic acid is known especially to pregnant women because it is an essential building block for the healthy development of the embryo. In human metabolism, folic acid is important for cell division, blood formation and the maintenance of a favourable homocysteine level. A sufficient intake is difficult because folic acid is very sensitive to heat, light and oxygen and the effect of storage and preparation of food decreases rapidly.
Signs and symptoms of folic acid deficiency
Poor performance, anaemia, forgetfulness, depressive moods, increased homocysteine levels, poor wound healing
Risk groups:
● Women who wish to have children as well as pregnant women: Folic acid is needed to close the neural tube on the back of the embryo. This is already done in the first month of pregnancy (between the 21st and 27th day). At this point, most women do not yet know that they are pregnant. Therefore, it is particularly important to ensure sufficient folic acid status beforehand, i.e. if you wish to have children. Pregnant women who need more folic acid usually receive a folic acid product from their doctor.
● People with a genetic variation (MTHF polymorphism): People with this congenital genetic alteration have difficulty in converting folic acid from food in the body cells into its active form. However, affected persons can ingest the activated folate form (5-MTHF) via supplementary products.
● People who use medication: The risk of folic acid depletion increases with the intake of one or more drugs, such as drugs to treat high blood pressure or certain antibiotics. Always ask your pharmacist if your medicine interacts with vitamins.
What can you do about a folic acid deficiency?
Fresh dark green leafy vegetables (spinach, lamb’s lettuce, chard, etc.) are naturally rich in folic acid and should always be on the menu. Risk groups, especially women who want (or could) become pregnant, should ensure their folic acid supply with a good, high-quality vitamin preparation. Anyone with a genetic variation should pay attention to the intake of activated folic acid (available under the trade names Quatrefolic® or Metafolin®).
Deficiency candidate: Vitamin B6
The water-soluble vitamin B6 (pyridoxine) is more often neglected than expected. Especially in women who use the contraceptive pill. However, other drugs or alcohol also increase the vitamin B6 requirement. Vitamin B6 is involved in the formation of the “happiness hormone” serotonin, ensures the smooth conversion and build-up of protein and is needed for a healthy skin and mucous membrane structure.
Signs and symptoms of an undersupply of vitamin B6
Mood swings, irritability, depressive moods, insomnia, appetite disorders, reddened and flaky skin, corner of the mouth rashes (inflammations in the corners of the mouth) and intestinal discomfort.
Risk groups:
● Women who take the “pill” – Up to 75% of women who use hormonal contraception and do not take vitamin supplements have lower vitamin B6 levels. The psychological side effects observed could be related to this.
● Strength athletes with high protein intake – The higher the protein content in the diet, the greater the need for vitamin B6. Approximately 0.02 mg vitamin B6 per gram of dietary protein is recommended. This also applies to pregnant women and growing adolescents, who are supposed to eat more protein.
● Users of certain medications, e.g. asthma medications – When taking medications, the pharmacist should always be asked about interactions with vitamins in order to avoid unpleasant side effects.
● Habitual alcohol consumers – Alcohol blocks the absorption of vitamin B6 from the intestine. High alcohol consumption overloads the liver with the breakdown of alcohol. This is at the expense of vitamin B6, which is converted into its active form in the liver cells.
● Persons with food intolerances and allergies – As a result of gluten intolerance, for example, the intestinal cells are often damaged, which can lead to absorption disorders. Then vitamin B6 (like most other micronutrients) is no longer properly absorbed.
What to do about a vitamin B6 deficiency?
Use natural vitamin B6-rich foods (meat, fish, whole grains, nuts). The relevant nutrient tables will help you to make your choice. If you already have symptoms or belong to a risk group, choose a good B6 preparation. This can compensate for an undersupply or prevent a deficiency. If liver performance is limited, it is better to use the activated vitamin B6 (P5P = pyridoxal-5 phosphate). This is because vitamin B6 is only converted into its active form in the liver.
Wrongly avoided: provitamin A/beta-carotene deficiency
Unfortunately, fake news from 1996 is still circulating about the plant substance beta-carotene, which is converted into vitamin A in the body. These are based on the CARET study. There it was published that a high dosage of 30 mg beta Carotin per day correlates with a moderately increased risk for cancer of the lungs with strong smokers with pre-damaged lung tissue. Since then there has been a fear of this antioxidant and provitamin, which is almost bordering on hysteria and which the eternally yesterday’s “experts” unfortunately still carry on.
Today it has been proven beyond doubt that up to 16 mg beta-carotene per day can also be regarded as safe for smokers.
However, only 2-4 mg are recommended if sufficient vitamin A is supplied at the same time. Beta-carotene has two functions: As an antioxidant, it intercepts free radicals and is converted into vitamin A when needed. Unfortunately beta Carotin ranks among the critical vitamins, whose supply is not guaranteed.
Signs and symptoms for an undersupply of provitamin A/beta-carotene
Beta-carotene deficiency are shown as vitamin A deficiency: poor vision at dusk, excessive sensitivity to glare, dry skin, dry eyes, office eye syndrome, brittle nails and hair, fertility disorders.
Risk groups:
● Sun worshippers and outdoor enthusiasts: Lots of sun and UV radiation lead to oxidative stress in the skin and eye cells. Snow, water, high mountains and sunbathing increase the need for antioxidant protection in the cells, which is guaranteed by the beta-carotene stored there.
● Vegetable refusers: Yellow and red fruits and vegetables are rich in carotenoids. An unbalanced or meat-heavy diet provides sufficient vitamin A, but does not cover the beta-carotene requirement. This is bad for your antioxidant status and unfavourable for your health.
● Vegans: Yes, correctly read. Since Vitamin A occurs only in animal food, vegans must cover their Vitamin A-Bedarf excluding over the Provitamin beta Carotin. In order to form sufficiently Vitamin A, approximately 12 mg beta Carotin per day are necessary. That is hardly attainable also with a lot of fruits and vegetables.
What to do against a provitamin A/beta-carotene deficiency?
Why don’t rabbits need glasses? Because they eat carrots! Also for humans, yellow, orange and red fruits and vegetables on the diet provide sufficient beta-carotene. Risk groups can cover their increased needs with good supplementary products. Natural beta-carotene, which is obtained from algae, is preferable to synthetic carotene.
