Check what you need – popular deficiencies of vitamins and minerals


We most often suffer from vitamin D deficiencies in the winter. Why? Due to the fact that it is synthesized in skin under the influence of UV radiation and more precisely ultraviolet radiation type B (UVB). Importantly, it concerns only direct exposure to sun, as these sunrays do not influence the synthesis through the window. If you often stay home during the winter and don’t go out as much as in the summer, you should definitely consider supplementation with vitamin D.


The symptoms of vitamin D deficiency:

– weakness,

– emotional imbalance,

– lack of motivation,

– weight gain,

– lower immunity,

– increased perspiration.




Cobalamin, i.e. vitamin B12 is a vitamin responsible for i.a. the creation of erythrocytes (red blood cells), the synthesis of nucleic acids and bone marrow. It takes part in the creation of myelin sheaths protecting nerve ends and it also influences the level of lipids in blood. Its deficiency is most often caused by a vegan diet, as it may be obtained only from products of animal origin (plant sources are ineffective).


The symptoms of vitamin B12 deficiency:

– anemia,

– hand and foot numbness,

– pale skin,

– weaker concentration,

– worse cognitive abilities,

– accelerated heart rate,

– dizziness,

– gum bleeding.



Low supply of fish in a diet may be the effect of deficiency of Omega-3 fatty acids. Although we may find large amounts in vegetable products, such as linseed oil, chia seeds, rapeseed oil, walnuts or olive oil, It is worth bearing in mind that we mainly deal with ALA acid, which has negligible influence on the organism among the three acids and the need for this acid is not that high. The situation in case of EPA and DHA acids is different, as they mostly influence the work of the brain and the cardiovascular system. EPA and DHA acids can be found mainly in i.a. oil from salmon, cod liver, herring and sardines. Importantly, they also contain a very beneficial ratio of Omega-3 to Omega-6 acids.


The symptoms of Omega-3 deficiencies:

– skin cracking,

– eye dryness,

– excess weight,

– lower immunity,

– cognitive disorders.



Do you have frequent cramps and muscle pain? You may be lacking in magnesium. Interestingly, obtaining it is quite simple, as large amounts of magnesium can be found in mineral water and generally in food. Unfortunately, as a result of soil sterilization, the amount of magnesium in food may differ, which in some cases forces as to supplement it. A daily dose of magnesium in adults is 300-400 mg. It influences proper activity of muscles and brain and regulation of blood pressure. The most frequent causes of magnesium deficiency is alcohol use, stress, bad diet, using contraceptives, excessive intake of fat and kidney failure.


The symptoms of magnesium deficiency:

– muscle cramps,

– limb numbness,

– tooth decay,

– weakness,

– anxiety attacks,

– depression,

– hypertension,

– headaches,

– head shaking,

– fragile nails.


How to avoid deficiencies? First of all, you need to include regular prophylactic tests to your timesheet, which will allow to check the state of the organism and quickly detect the development of diseases. If you are in the risk group (e.g. on a vegan diet), consider using supplements complementing vitamin and mineral deficiencies in a diet.