Vitamin deficiency: signs, causes and treatment

Exhaustion and tiredness, aching limbs, thinning hair and even hair loss? There doesn't always have to be a serious illness behind it. Sometimes the solution is much simpler, but is often not considered: vitamin deficiency. If our body is not properly supplied with all the nutrients it needs for a healthy everyday life, various functions can no longer be properly fulfilled. Our body loses its balance and we simply don't feel really fit.

The 13 most important vitamins

Vitamins are vital for our body. They not only influence our mood and our sleep rhythm, but also our entire metabolism. A healthy and balanced diet with plenty of vitamins is therefore essential. This is because vitamins - with some exceptions, such as vitamin D - are not produced by the body itself, but must be absorbed through food. Together with minerals and trace elements, they form the group of micronutrients.

Within vitamins, a distinction is made between fat-soluble and water-soluble vitamins. Fat-soluble vitamins are vitamin A, vitamin D, vitamin E and vitamin K and are mainly found in the fats in foods. This type of vitamin can be stored in the body's tissues. However, they can only be optimally utilised when oils and fats are consumed at the same time.

Water-soluble vitamins include vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B7, vitamin B9, vitamin B12 and vitamin C. All of these vitamins can be absorbed via the liquid. All of these vitamins can be absorbed via the liquid found in food. However, they are not stored and must therefore be continuously supplied to the body.

What are the causes of a vitamin deficiency?

The most common cause of a vitamin deficiency is usually the diet. A diet that is too unbalanced means that not enough or only certain vitamins can be absorbed, leading to deficiency symptoms in the long term. An unhealthy lifestyle with a lot of stress and regular alcohol or nicotine consumption can also have a negative effect on the vitamin supply. Last but not least, age also plays a role with regard to vitamin supply. Due to decreasing mobility, older people have a lower energy requirement and adapt their diet accordingly. However, the vitamin requirement remains the same, meaning that a vitamin deficiency can easily occur due to the reduced diet. Stages of life, such as growth phases in children, but also pregnancies and breastfeeding periods can also result in an increased vitamin requirement. In addition, gastrointestinal diseases and drug interactions, for example with hormonal contraception such as the contraceptive pill, are a major reason for inadequate vitamin intake.

How can I prevent a vitamin deficiency?

Caution is better than hindsight - this also applies with regard to vitamin supply. To prevent a deficiency from developing in the first place, you should make sure you eat a balanced diet. Several portions of fresh fruit and vegetables with a varied vitamin mix cover the body's daily requirements and are therefore the best way to prevent a deficiency. In addition to fruit and vegetables, wholemeal and animal products such as milk or fish also provide important nutrients such as omega-3 fatty acids, vitamin B2 and calcium. When processing food, care should be taken to ensure gentle preparation, such as steaming, as too much heat destroys many of the important nutrients.

What symptoms indicate a vitamin deficiency?

Suffering from a vitamin deficiency, also known as hypovitaminosis, can result in various symptoms, which are usually easy to treat and repair. If certain vitamins are completely lacking, this is known as avitaminosis, which can lead to permanent damage. In the early stages of vitamin deficiency, the symptoms are quite unspecific, so a quick diagnosis is often difficult. The first signs include tiredness, fatigue, lack of concentration and headaches. As a vitamin deficiency is usually a gradual process, other symptoms quickly follow, which can vary depending on the type of deficiency.

An overview of the most important vitamins and their symptoms in the event of a deficiency:

Vitamin A
Vitamin A is a fat-soluble vitamin and is found in animal foods such as milk, cheese, meat and eggs. As a fat-soluble vitamin, vitamin A requires a simultaneous intake of fats so that the body can optimally utilise it. If there is a vitamin A deficiency, the first symptom is usually flaky, dry skin. More rarely, visual disturbances such as night blindness can also occur. If the vitamin A deficiency persists over a longer period of time, it can even lead to complete blindness.

Vitamin B
Vitamin B comprises a group of eight B vitamins in total. These are primarily responsible for functions such as metabolism, haematopoiesis and the nerves. Depending on the subgroup of B vitamins, different symptoms can occur in the event of a deficiency. We have summarised all the information on the B vitamins for you here.

A deficiency of vitamin B1 often leads to tiredness, gastrointestinal complaints and circulatory problems as well as neurological disorders such as burning feet, tingling and numbness in the extremities and cramps.

A deficiency of vitamin B2, on the other hand, can be quickly recognised by torn corners of the mouth. In more severe cases, the deficiency manifests itself through symptoms such as exanthema, a skin rash.

Vitamin B6 deficiency is rather rare. However, if a vitamin deficiency does occur, other factors are usually involved, such as liver disease, taking medication such as the contraceptive pill or medication for epilepsy or asthma. Alcohol abuse can also reduce vitamin B6 levels in the body. A vitamin B6 deficiency usually manifests itself in the form of skin rashes, inflammation, e.g. of the lips or tongue, and cracked corners of the mouth. A vitamin B6 deficiency can also affect the psyche and lead to depressive moods and even depression. [

Vitamin B9 is also known as folic acid or folate and is mainly found in foods such as wheat germ, spinach leaves and beetroot, but also in hen's eggs. Folic acid performs vital metabolic functions in the body, e.g. in haematopoiesis and cell division, and helps to protect against cardiovascular disease. If there is a vitamin B deficiency, this first becomes noticeable through tiredness, reduced performance, forgetfulness and paleness. This is due to anaemia. During pregnancy in particular, you should make sure you have a sufficient supply of folic acid, as a lack of folic acid can lead to malformations in the foetus.

Vitamin B12, also known as cobalamin, is involved in the formation of red blood cells and our DNA, which is why vitamin B12 is particularly important for cell division and cell growth. A vitamin B12 deficiency therefore primarily damages the blood and nerves. If vitamin B12 is not present in the body in sufficient quantities, haematopoiesis is disrupted. This results in so-called macrocytic anaemia, in which an increased number of oversized blood cells are formed. The anaemia manifests itself in paleness of the skin and mucous membranes, as well as weakness and headaches. In addition, the nervous system is also affected by an insufficient supply of vitamin B12, and in the long term vitamin B12 deficiency can even damage the spinal cord. Signs of this include tingling and numbness in the hands and feet as well as dizziness and problems with walking and standing. Forgetfulness, reduced performance and depressive moods can also be an indication of a vitamin B12 deficiency.More information on vitamin B12 is summarised here.

Vitamin C
Vitamin C is a true all-round genius: it protects the immune system against infections, strengthens connective tissue and improves wound healing. As a vascular protector, it helps to keep the blood vessel walls elastic and therefore prevents diseases of the cardiovascular system, such as arteriosclerosis, heart attacks and strokes. Last but not least, it helps in the action of various hormones and as an antioxidant in detoxifying the liver. Those affected by a vitamin C deficiency often suffer from fatigue, general poor performance and joint pain and are more susceptible to infections. It can also lead to poorer wound healing. Bleeding gums are also a common complaint in cases of severe vitamin C deficiency. Probably the best-known consequence of a massive vitamin C deficiency is scurvy, a disease that mainly affected sailors in the past. Due to the scarcity of fresh, vitamin C-containing foods such as parsley, wild garlic, peppers or broccoli and fruits such as rosehips, blackcurrants, strawberries and citrus fruits, they were unable to obtain sufficient vitamin C and fell ill with the famous seafarer's disease. [2,3]

Vitamin D
Vitamin D is also known as the "sun vitamin" because it is one of the few vitamins that is not primarily absorbed through food but can be produced by the body itself. Vitamin D plays a key role in bone metabolism, it is used for bone mineralisation and ensures a healthy immune system and muscle strength. If the body is not sufficiently supplied with vitamin D, the first signs of a vitamin D deficiency are symptoms such as nervousness, muscle and limb pain, muscle weakness and cramps, as well as hair loss, migraines and sensations such as numbness or tingling of the hands or lips. A prolonged vitamin D deficiency in children can lead to rickets, a softening and deformation of the bones. Adults with a vitamin D deficiency, on the other hand, are susceptible to osteomalacia or osteoporosis, in which the bone structure also changes and, in the worst case, can even break down. To prevent a vitamin D deficiency, you should spend about 25 minutes in the sun every day, especially in the summer months, so that the body can produce the important vitamin D with the help of UVB radiation.
More information on vitamin D is summarised here.

Vitamin E
Similar to vitamin C, vitamin E can also act as an antioxidant to eliminate free radicals that damage the body, thereby protecting the immune system. Vitamin E deficiency is rather rare in Germany and usually occurs due to pre-existing conditions such as impaired fat digestion or a one-sided, low-fat diet that prevents vitamin E from being properly metabolised. Vitamin E deficiency then manifests itself in dry skin, hair loss, tiredness and muscle weakness. It can also impair vision, reflexes and performance. If you want to get enough vitamin E from your diet, you should include fatty plants such as rapeseed and nuts in your diet. Butter and eggs also contain a large portion of vitamin E. [

Vitamin K
Green vegetables such as cabbage, lettuce and spinach, as well as pulses, are important sources of vitamin K. This is involved in bone growth and can slow down bone loss in women going through the menopause, for example. However, the main function of vitamin K is to regulate blood clotting. If the body is not properly supplied with vitamin K and there is a vitamin deficiency, the risk of a blood clotting disorder increases, spontaneous bleeding can occur and even minor injuries can lead to major blood loss. Bruising, nosebleeds and bleeding gums are also among the symptoms of a vitamin K deficiency. A vitamin K deficiency is usually due to pre-existing conditions such as irritable bowel syndrome, Crohn's disease or coeliac disease. [

What can you do if you have a vitamin deficiency?

A balanced, varied diet is half the battle. If you still develop a vitamin deficiency, dietary supplements can be taken to support you, even if they are no substitute for a healthy diet. If a vitamin deficiency is suspected, this should always be clarified by your GP first, as the deficiency can lead to irreparable damage to your health.

Sources:
[1] https://www.dge.de/wissenschaft/faqs/vitaminb6/
[2] https://www.dge.de/wissenschaft/faqs/vitamin-c/
[3] https://www.meine-gesundheit. en/krankheit/krankheiten/vitamin-c-mangel-skorbut
[4] https://www.augsburger-allgemeine.de/geld-leben/vitamin-e-mangel-symptome-ursachen-bedarf-gesundheit-id64520271.html
[5] https://www.meine-gesundheit.de/krankheit/krankheiten/vitamin-e-mangel
[6] https://www.meine-gesundheit.de/krankheit/krankheiten/vitamin-k-mangel

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