Feeling run down or like you're flying at half mast? It's easy to dismiss many vitamin deficiency symptoms as simply feeling a little groggy, especially in the winter, when our moods and energy levels tend to naturally dip – and cold and flu season can take the wind out of our sails. But, these are all common signs of a mineral or vitamin deficiency.
One of the best things we can do for our wellbeing, especially in the winter months when our immune systems have more to deal with, is to ensure we're topping up our vitamin levels through our diet (as a first port of call), or the best vitamin D supplements. Now more than ever, “our bodies rely on vitamins and minerals (like vitamin D, iron, B12, zinc, and B9) to reenergise us and reduce the risk of catching germs and viruses,” notes Jana Abelovska, superintendent pharmacist at Click Pharmacy.
“Vitamins and minerals are essential for our health, with low levels of these nutrients leading to symptoms that can sometimes be very dangerous," she continues. “In the colder months, symptoms like low mood, fatigue or a weakened immune system could all be signs of a nutritional deficiency. If you are finding winter hard this year and not feeling well, it might help to get your vitamin and mineral levels checked,” recommends Jana. But, she warns, “before you start taking a new supplement, it’s always best to consult with a medical professional, as supplements can interact with medications, and might be harmful if taken in excessive amounts.”
Why might you have a vitamin deficiency?
There are many reasons why you might not be able to keep up the vitamin and mineral levels you need through diet alone. “While a healthy diet that contains a wide variety of nutritious foods will generally give you the vitamins and minerals you need, some people are at a greater risk than others for developing a deficiency," explains Jana. For example…
It's important to take note of your environment and when certain vitamins are likely to drop to their lowest levels. “This winter, everyone should consider taking a vitamin D supplement, as with less sunlight, it’s easier to develop a deficiency in this immune-system boosting vitamin,” Jana insists.
If you have a particularly heavy flow, you might notice you feel extra unwell around the time of your period. That's because "menstruation is linked to iron deficiency," notes Jana.
If you remove certain food groups from your diet, you may find your body misses our on some of the vitamins or minerals it needs. “People who follow a vegan or plant-based diet are more likely to be deficient in the important B vitamin, B12,” explains Jana.
As we age, the amount of minerals and vitamins are body absorbs tends to drop. “Older people are more likely to develop a vitamin or mineral deficiency,” says Jana.
Ahead, the most common vitamin deficiency symptoms to know…
Vitamin D
Weak immune system, low mood, low energy and muscle weakness.
Vitamin D is a fat-soluble vitamin that helps our teeth and bones grow stronger and is essenital for general maintenance. “It's is often called the ‘sunshine vitamin’ because our bodies produce it in response to sunlight,” explains Jessica Sepel, founder of JSHealth Vitamins & Expert Nutritionist.
Since there's not a ton of sunlight in the UK, it's a pretty common deficiency here. “The government has reported that nearly 1 in 6 people have low levels of vitamin D, and advises that everyone should take supplements in the autumn and winter," explains Jana. "When we are exposed to sunlight, our bodies make this essential vitamin – but during the winter it’s harder for people in the UK to maintain a healthy level of vitamin D, with shorter, darker days,” she continues. “Vitamin D has been linked to tiredness and low mood, which could be mistaken for winter blues. Deficiency in this vitamin has also been linked to a weakened immune system, meaning that people with low levels of vitamin D might be at greater risk of catching a cold, flu and other winter bugs,” Jana adds.
“As well as using supplements, you can boost your vitamin D levels through your diet. Oily fish, eggs and meat are all good sources, as are fortified breakfast cereals and spreads. However, dietary sources alone may not give you enough of this vitamin,” says Jana.
Try: Supplements, fortified cereals, oily fish, eggs, red meat and liver.
And what you can do about it.
Iron
Fatigue, poor concentration, low mood and weak immune system.
Iron is a key mineral to keep your body running. It impacts physical and mental performance and “is needed to produce haemoglobin, the protein in our red blood cells that carries oxygen to our tissues, and myoglobin – the protein in our muscles that stores oxygen,” confirms Rhian Stephenson, nutritional therapist and founder of Artah.
Therefore, when we don't get enough of it, “iron deficiency can cause low mood and tiredness and affect your immune system too. If it develops into iron deficiency anaemia, it can cause cold hands and feet which could go overlooked during the winter,” notes Jana. “It can also cause side effects like heart palpitations and shortness of breath, too,” she says.
“Iron deficiency is quite common especially among premenopausal women (12% of all premenopausal women are estimated to be low in iron in the UK, along with 23% of pregnant women),” explains Jana.
“Pulses like beans and lentils are a good source of iron, as are leafy green vegetables like broccoli. Red meat and especially liver also contain a high level of iron, although pregnant women are advised to avoid liver,” Jana says.
Try: Supplements, red meat, liver, beans, lentils, dried fruit, broccoli.
Vitamins B12 and B9
Fatigue, muscle weakness, shortness of breath and low mood.
Vitamin B12, also known as cobalamin, "is important for keeping your nerves healthy and making DNA and red blood cells," explains Shenaz Shariff, founder of The Face and Body Clinic, Nutritionist Expert and Member of the British Association for Nutrition and Lifestyle Medicine. It also helps keep your skin, hair and nails healthy. Likewise, vitamin B9, also known as folate, also helps make red blood cells and supports DNA creation, "plus it boosts brain health," adds Shenaz.
“Low levels of B12 and B9 or folate can cause a particular type of anaemia, known as vitamin B12 or folate deficiency anaemia," warns Jana. “In this condition, low levels of a B vitamin cause the body to create abnormally large red blood cells that don’t function correctly. Symptoms can include tiredness, pins and needles, and problems with mood or cognition, leaving people feeling anxious, depressed or even confused,” she adds. "Older people are at a greater risk of developing this condition, with 1 in 10 people who are 75 and over having low levels of B12 or B9,” notes Jana.
“B9 can be found in leafy green vegetables, chickpeas and kidney beans. B12 however is mostly found in animal products like meat, dairy and eggs, meaning that those who follow a vegan diet are encouraged to take B12 supplements,” says Jana. “Vegan sources of B12 include Marmite and nutritional yeast,” she adds.
Try: Supplements, meat, dairy, fortified cereals, marmite, leafy vegetables and beans.
Plus what you can do to boost it.
Beyond helping babies, folic acid can boost energy and brain health.
Zinc
Weak immune system, problems with eyesight, taste and smell and low energy.
Zinc is an essential mineral in aiding the body's immune system function, helping with wound healing, and encouraging cell growth and division. It's also needed for your sense of smell and taste.
“Zinc deficiency can weaken the immune system, leaving people with low levels of this mineral more susceptible to picking up bacterial or viral infections this winter,” says Jana. “It can also make people feel tired or affect their eyesight, taste and smell,” she adds.
“Taking supplements can help boost zinc levels but it can also be found in a variety of foods, including whole grains like brown rice and oats, and shellfish, dairy and meat," Jana says.
Try: Supplements, wholegrains, meat, shellfish, dairy.
Vitamin D, calcium and magnesium are the best for twenty-somethings, while omega-3s are needed in your 40s.
“As well as these well known vitamins and minerals, some people choose to take other supplements to boost their health and protect them against common winter bugs. Some studies have suggested black elderberry might help reduce the symptoms of upper respiratory infections, and probiotics might be able to help strengthen the immune system against these conditions,” says Jana.
But, as we mentioned above, it's best practice to check your vitamin levels and consult with a medical professional before introducing supplements or dietary changes.
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For more from GLAMOUR's Senior Beauty Editor, Elle Turner, follow her on Instagram @elleturneruk
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