Constantly feeling a little under the weather and not quite yourself? You could well be deficient in vitamins and minerals – and it’s wreaking havoc with your mood, looks and weight.
As BioCare Clinical Nutritionist, Marta Anhelush, explains, modern food processing and depleted soils mean that even the best diet rich in fruit and vegetables may not provide enough nutrients to support optimum health.
Each one of us can be deficient in different nutrients but there are some that are more common than other. It may be difficult to test your levels for many of those vitamins and minerals, so it is useful to know some of the signs and symptoms of potential deficiency.
Here she shares the key vitamins and minerals you could be deficient in, how to know if you are and how it’s affecting your health.
As BioCare Clinical Nutritionist, Marta Anhelush, explains, it is useful to know some of the signs and symptoms of potential deficiency. Here, she breaks down how to spot a deficiency
The Zinc and Vitamin E check
Why you need them: These two, in particular, are important for healthy and glowing skin.
Vitamin E is also important for skin hydration, and acts as a powerful antioxidant, protecting the skin from damage caused by UV light or different chemicals in the environment.
The signs you’re deficient: If you suffer from dry or eczema-prone skin, brittle nails, slow wound healing, or have white specks on your nails, it may be a sign of low zinc levels. If you tend to get sunburnt easily, or have age spots (aka liver spots), you may have higher requirements for vitamin E.
Food sources of vitamin E include olive oil, nuts and seeds, but you can also use a good quality supplement, either in a capsule or liquid, which can be applied topically.
The magnesium check
Why you need it: Magnesium deficiency can manifest itself in many ways, because of its key role in over 300 processes in the body.
Magnesium also helps to maintain a healthy balance of female hormones and therefore deficiency can lead to hormonal fluctuations, PMS and skin outbreaks.
The signs you’re deficient: If you don’t have adequate magnesium levels, you may experience frequent muscle cramps, fatigue, eye twitching or headaches.
The Vitamin C check
Why you need it: Similarly to magnesium, vitamin C is involved in multiple processes in the body, including supporting collagen synthesis and so it helps to promote healthy and plump skin.
Collagen production decreases with age, which means it is important to include plenty of vitamin C sources in your diet (green leafy vegetables, berries etc.) or supplement with a good level of vitamin C, ideally with additional antioxidants such as rosehip or bilberry.
The signs you’re deficient: Most common signs of deficiency include bleeding gums, low immunity, dry and splitting hair and rough and dry skin with poor elasticity.
The chromium check
Why you need it: Chromium is an important micro mineral, responsible for regulating our blood sugar levels.
The signs you’re deficient: Low chromium intake can cause fluctuations in blood sugar, leading to low energy levels, sugar cravings and in the long run, may predispose us to weight gain.