To know which vitamin you lack just have to pay attention to your body. Hair loss, trouble in sleeping, and even the sudden appearance of gray hair can be signs of lack of vitamins.
Vitamins are one of the essential nutrients of a healthy and balanced diet. Vitamin supplements should only be used by medical prescription, to compensate for the deficiency of these nutrients in very specific stages. Similarly, do not abuse vitamins, because an excess or hypervitaminosis may have counter-productive effects on health in the same way.
How do I know if I need to take vitamins?
Fatigue, hair loss, memory loss, apathy and even irregular periods are some of the most common symptoms that alert us to lack of vitamins. Let’s see which vitamins you lack depending on the symptoms as well as the solutions through the diet itself:
The apathy and the fatigue although you have slept can indicate lack of vitamins B and C, which contribute energy and regulate the nervous system. In this case, it is advisable to take citrus, pepper and parsley to gain vitamin C, and whole grains, vegetables and meats to get a major contribution of vitamin B.
Lack of appetite is a symptom of lack of vitamins A, B1 and C, which activate the defenses. Add to the diet whole grains, legumes, citrus fruits, eggs, green leafy vegetables and carrots.
Which vitamin do I lack if my hair falls out? Vitamin A, B8 and E if we notice that the nails are brittle and break easily. Biotin or B8 is basic for hair health and functioning nervous system. Add to your diet foods like olive oil, pumpkin, wheat germ, fish, chicken and dairy products.
The problems of sleeping may indicate lack of supply of vitamin B12, which helps to secrete the hormone of sleep. This will also cause us to stay awake at night. The solution is to add eggs, salmon and cheese to the diet.
Wounds that take a long time to heal can indicate lack of vitamin K, as well as inflamed gums, notice more tiredness than usual, and often bruising to the skin at the slightest blow. Vitamin K is involved in blood clotting. It is found in foods such as spinach, swiss chard, broccoli, cabbage and cauliflower.
Related: Does low mood? Perhaps you are missing vitamin B1
Intestinal transit problems may be a symptom of lack of vitamins A, C, D, E and K. In this case, it is advisable to check the diet and try to take citrus (oranges, kiwis). Beware of overusing laxatives that can make us lose vitamins.
Bad breath may be due to a lack of vitamin B3, especially if the problem does not go away with increasing the number of brushings a day. This vitamin is present in foods such as tuna, anchovies, peanuts, tomatoes or brewer’s yeast.
Low iron levels indicate lack of vitamins B12 and C, i.e. anemia. It is advisable to follow a specific diet to combat anemia and to take high quality citrus and protein.
If you feel unhappy and sad it may be a symptom of lack of vitamin B, essential for the nervous system. In fact, people who are prone to depression often lack group B vitamins. To avoid this, take whole grains, green leafy vegetables and colorful peppers.
Forgetfulness and memory loss can be caused by lack of vitamins B6, B12 and E. These improve memory and prevent cellular aging. Try to introduce cereals, turkey, fish, dairy products and wheat germ into the diet.
If your periods have become irregular you may need vitamin B, D and E, as if these have become more annoying. Vitamin B6 regulates menstrual cycles. Vitamins D and E relieve the symptoms of pre-menopause. Take more dairy, sunflower seeds, nuts, fish and cereals.