Either of these can lead to a deficiency on their own or in combination. Bariatric surgery to reduce the size of the stomach can also contribute to a lack of vitamins and minerals in the diet.

This is because the surgery restricts the amount of food you can eat, making it harder to consume enough essential nutrients. The best way to avoid nutritional deficiencies is by eating a well-balanced diet.

Focus on the following foods to help boost vitamin and mineral intake:. Some people may also require daily supplements to meet their nutritional needs.

Patients who complete bariatric surgery also usually require daily supplements. Work with a doctor or nutritionist post-surgery to determine your supplement needs. Borland and his compassionate team are ready to help.

For instance, canker sores , a type of mouth ulcer, are often the result of deficiencies in iron or B vitamins. These findings indicate that there may be a link between mouth ulcers recurring and deficiencies in these three vitamins Foods rich in iron include poultry, meat, fish, legumes, dark leafy greens, nuts, seeds, and whole grains Good sources of thiamine, riboflavin, and pyridoxine include whole grains, poultry, meat, fish, eggs, dairy, organ meats, legumes, green vegetables, starchy vegetables, nuts, and seeds 15 , 16 , If you experience these symptoms, consider speaking with a healthcare professional.

They can evaluate your situation and create a treatment plan to address your medical needs. For example, they may order tests to determine if you have any vitamin or mineral deficiencies.

If so, they may recommend adding or increasing the dietary amount of certain foods or starting supplementation. They will likely monitor you to see if your symptoms improve. Summary People with mouth ulcers or cracks at the corners of the mouth may want to try consuming more foods rich in thiamine, riboflavin, pyridoxine, and iron to alleviate symptoms.

Sometimes a rough tooth brushing technique is at the root of bleeding gums, but a diet lacking in vitamin C can also be a contributing factor. Vitamin C plays an important role in wound healing and immunity, and it even acts as an antioxidant, helping prevent cell damage.

Your body does not make vitamin C on its own, so the only way to maintain adequate levels of it is through diet 18 , 19 , Vitamin C deficiencies are rare in individuals who consume enough fresh fruits and vegetables.

That said, many people do not eat enough fruits and vegetables each day. Consuming very little vitamin C through your dietary selections for long periods can lead to deficiency symptoms, including bleeding gums and tooth loss. Another serious consequence of severe vitamin C deficiency is scurvy , which depresses the immune system, weakens muscles and bones, and makes you feel fatigued and lethargic.

Other common signs of vitamin C deficiency include easy bruising, slow wound healing, dry skin, which may become scaly, and frequent nosebleeds 22 , Summary Eating little to no fruits and vegetables may cause a vitamin C deficiency.

This can lead to unpleasant symptoms like bleeding gums, a weakened immune system, and in severe cases, tooth loss and scurvy.

For instance, low intake of vitamin A is often linked to a condition known as night blindness , which reduces your ability to see in low light or darkness. When left untreated, night blindness can progress to xerophthalmia , a condition that can damage your cornea and ultimately lead to blindness Vitamin A deficiency is rare in developed countries.

If you suspect your vitamin A intake is insufficient, you might consider eating more vitamin-A-rich foods , such as organ meats, dairy, eggs, fish, dark leafy greens, and yellow-orange colored vegetables Symptoms of vitamin A toxicity can be serious and include nausea, headaches, skin irritation, joint and bone pain, and in severe cases, even coma or death Summary Low vitamin A intake may cause poor night vision or growths on the white part of the eyes.

Adding more vitamin-A-rich foods to your diet may help you avoid or reduce these symptoms. Seborrheic dermatitis SB and dandruff are part of the same group of skin disorders that affect the oil-producing areas of your body. Both involve itchy, flaking skin. Dandruff is mostly restricted to the scalp, whereas seborrheic dermatitis can also appear on the face, upper chest, armpits, and groin.

The likelihood of these skin disorders is highest within the first 3 months of life, during puberty, and in mid-adulthood. Studies show that both of these conditions are very common. Many factors can cause dandruff and seborrheic dermatitis.

One of which is a nutrient-poor diet. For instance, low blood levels of riboflavin vitamin B2 and pyridoxine vitamin B6 may play a role 13 , 29 , While the link between a low nutrient diet and these skin conditions is not fully understood, people with dandruff or seborrheic dermatitis might consider consuming more of these nutrients.

To confirm whether you have a deficiency, you can talk with a healthcare professional who can order tests to check your vitamin levels. Foods rich in riboflavin and pyridoxine include poultry, meat, fish, eggs, dairy, oats, nuts, and certain vegetables 16 , Summary Dandruff and scaly patches on the scalp, eyebrows, ears, eyelids, and chest may be caused by low intake of riboflavin and pyridoxine.

A healthcare professional may order tests to check your blood levels of these vitamins. Hair loss is a very common symptom.

A diet rich in the following nutrients may help prevent or slow hair loss Meat, fish, eggs, legumes, dark leafy greens, nuts, seeds, and whole grains are good sources of iron. Niacin-rich foods include meat, fish, dairy, whole grains, legumes, nuts, seeds, and leafy greens.

These foods are also rich in biotin, which is also found in egg and organ meat. Leafy vegetables, nuts, whole grains, and vegetable oils are rich in LA, while walnuts, flaxseeds, chia seeds, and soy nuts are rich in ALA.

In more severe cases, it may also lead to numbness and tingling, muscle cramps or contractions, seizures, irregular heart rhythms, personality changes, or coronary spasms.

To help your levels return to normal, eat more magnesium-rich foods, such as almonds , cashews, peanuts, spinach, black beans , and edamame , Patton says. RELATED: What Are the Health Benefits of Magnesium?

If you suspect you have a nutrient deficiency, talk to your doctor. And if you are, your doctor can refer you to a registered dietitian or recommend supplements.

The best way to avoid or remedy nutrient deficiencies is to make sure you are eating a balanced, nutrient-rich diet, Patton says.

Zive says that those at risk include the elderly, pregnant women, and individuals with either restrictive diets such as vegans and vegetarians or limited diets that lack fruits and vegetables typical of the standard American diet. Make sure to check with your doctor if you have questions about your risk.

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy.

We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

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See All. DailyOM Courses. About DailyOM Most Popular Courses New Releases Trending Courses See All. By Elizabeth Shimer Bowers and Moira Lawler. Medically Reviewed. Kayli Anderson, RDN of American College of Lifestyle Medicine. Next up video playing in 10 seconds. Calcium: Numb, Tingling Fingers and Abnormal Heart Rhythm Calcium is important for maintaining strong bones and controlling muscle and nerve function, according to the National Institutes of Health NIH.

RELATED: 10 Illnesses Linked to Vitamin D Deficiency 3. Potassium: Muscle Weakness, Constipation, Irregular Heart Rhythm, and More Potassium helps your heart, nerves, and muscles work properly and also delivers nutrients to cells while removing waste, according to MedlinePlus.

Iron: Fatigue, Shortness of Breath, Cold Hands and Feet, Brittle Nails, and More Iron is necessary to produce red blood cells, which carry oxygen throughout the body, according to UCSF Health. RELATED: 10 Healthy Foods That Are Great Sources of Iron 5. Vitamin B Numbness, Fatigue, Swollen Tongue, and More Vitamin B12 aids the production of red blood cells and DNA, and also improves neurotransmitter function, according to the NIH.

RELATED: 10 Surprising Health Benefits of B Vitamins 6. Magnesium: Loss of Appetite, Nausea, Fatigue, and More Magnesium helps support bone health and assists in energy production, and adults need between and mg, depending on sex and age, according to the NIH.

From Nutrient Deficiency to Healthy Eating If you suspect you have a nutrient deficiency, talk to your doctor. Editorial Sources and Fact-Checking. Resources Calcium. National Institutes of Health Office of Dietary Supplements. October 6, Cleveland Clinic. March 2, Calcium and Calcium Supplements: Achieving the Right Balance.

Symptoms of a vitamin D deficiency can be vague — fatigue, bone pain, mood changes, and muscle aches or weakness may set in. Psota says. Long-lasting deficiency also may be linked with cancers and autoimmune diseases , says Michelle Zive, PhD, a nutrition coach based in San Diego.

According to the NIH , most adults need 15 micrograms mcg of vitamin D each day, and adults older than 70 need 20 mcg. Patton suggests having three servings of fortified milk or yogurt daily and eating fatty fish, such as salmon or tuna, twice a week, as these are foods that contain vitamin D.

Spend some time outside in the sunshine every day, too, as this is a great source of the nutrient. Ten to 30 minutes a few times a week of direct sunlight exposure should help, Dr. Zive says. But the NIH also notes that it can be hard to get your vitamin D needs solely from food and time in the sun, and so a supplement is often the best way to meet daily requirements for many people.

RELATED: 10 Illnesses Linked to Vitamin D Deficiency. Potassium helps your heart, nerves, and muscles work properly and also delivers nutrients to cells while removing waste, according to MedlinePlus. You could become low in potassium in the short term because of diarrhea or vomiting; excessive sweating ; antibiotics, laxatives , or diuretics ; excessive alcohol consumption; or because of a chronic condition like kidney disease , per the Mayo Clinic.

Symptoms of a deficiency include muscle weakness, twitches, or cramps; constipation ; tingling and numbness; and an abnormal heart rhythm or palpitations, says MedlinePlus. For natural potassium sources , try bananas , milk, acorn squash, lentils, and kidney beans and other legumes.

Adult men need 3, mg each day, and women need 2, mg, according to the NIH. Iron is necessary to produce red blood cells, which carry oxygen throughout the body, according to UCSF Health.

When iron levels get too low, there may be a deficiency in red blood cells, resulting in a condition called anemia. Some groups at increased risk of iron deficiency include menstruating women, growing individuals such as children and pregnant women , and those following a vegan or vegetarian diet , Zive says.

Anemia can leave you with symptoms including weakness and fatigue, shortness of breath , a fast heartbeat, pale skin, headache, cold hands and feet, a sore or swollen tongue , brittle nails , and cravings for strange things like dirt, according to the Mayo Clinic.

To boost iron levels, Patton recommends eating iron-fortified cereal, beef, oysters, beans especially lima, navy, and kidney beans , lentils, and spinach.

Adult men and women over 50 need 8 mg per day, and adult women younger than 50 need 18 mg each day, according to the NIH. RELATED: 10 Healthy Foods That Are Great Sources of Iron. Vitamin B12 aids the production of red blood cells and DNA, and also improves neurotransmitter function, according to the NIH.

Symptoms of severe B12 deficiency include numbness in the legs, hands, or feet; problems with walking and balance; anemia ; fatigue; weakness; a swollen, inflamed tongue; memory loss and difficulty thinking, per Harvard. Adults need 2.

RELATED: 10 Surprising Health Benefits of B Vitamins. According to the Mayo Clinic , folate supports healthy growth and function and can reduce the risk of birth defects, particularly those involving the neural tube the brain and spine.

Psota points out that a folate deficiency can decrease the total number of cells and large red blood cells and cause neural tube defects in an unborn child.

Symptoms of a folate deficiency include fatigue, irritability, diarrhea, poor growth, and a smooth, tender-feeling tongue, per MedlinePlus. Women who could become pregnant should make sure they get mcg of folic acid daily in addition to consuming food containing folate, according to the Centers for Disease Control and Prevention CDC.

Interestingly, folate is best absorbed by the body in supplement form, with 85 percent absorbed from supplements and 50 percent from food, according to the Harvard T. Chan School of Public Health. To get folate from food, go for fortified cereals, beans, peanuts, sunflower seeds, whole grains, eggs, and dark leafy greens.

Magnesium helps support bone health and assists in energy production, and adults need between and mg, depending on sex and age, according to the NIH.

Magnesium deficiency can cause loss of appetite, nausea and vomiting, fatigue, and weakness, according to the Cleveland Clinic. In more severe cases, it may also lead to numbness and tingling, muscle cramps or contractions, seizures, irregular heart rhythms, personality changes, or coronary spasms.

To help your levels return to normal, eat more magnesium-rich foods, such as almonds , cashews, peanuts, spinach, black beans , and edamame , Patton says. RELATED: What Are the Health Benefits of Magnesium? If you suspect you have a nutrient deficiency, talk to your doctor.

And if you are, your doctor can refer you to a registered dietitian or recommend supplements. The best way to avoid or remedy nutrient deficiencies is to make sure you are eating a balanced, nutrient-rich diet, Patton says.

Zive says that those at risk include the elderly, pregnant women, and individuals with either restrictive diets such as vegans and vegetarians or limited diets that lack fruits and vegetables typical of the standard American diet. Make sure to check with your doctor if you have questions about your risk.

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Health Conditions A-Z. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All.

Atkins Diet DASH Diet Golo Diet Green Tea Healthy Recipes Intermittent Fasting Intuitive Eating Jackfruit Ketogenic Diet Low-Carb Diet Mediterranean Diet MIND Diet Paleo Diet Plant-Based Diet See All.

Consumer's Guides: Understand Your Treatments Albuterol Inhalation Ventolin Amoxicillin Amoxil Azithromycin Zithromax CoQ10 Coenzyme Q Ibuprofen Advil Levothyroxine Synthroid Lexapro Escitalopram Lipitor Atorvastatin Lisinopril Zestril Norvasc Amlodipine Prilosec Omeprazole Vitamin D3 Xanax Alprazolam Zoloft Sertraline Drug Reviews See All.

Health Tools. Body Type Quiz Find a Doctor - EverydayHealth Care Hydration Calculator Menopause Age Calculator Symptom Checker Weight Loss Calculator.

See All. DailyOM Courses. About DailyOM Most Popular Courses New Releases Trending Courses See All. By Elizabeth Shimer Bowers and Moira Lawler. Medically Reviewed. Kayli Anderson, RDN of American College of Lifestyle Medicine.

Next up video playing in 10 seconds. Calcium: Numb, Tingling Fingers and Abnormal Heart Rhythm Calcium is important for maintaining strong bones and controlling muscle and nerve function, according to the National Institutes of Health NIH. A folate deficiency can occur when people don't eat foods containing folate or their bodies are unable to absorb folate from food.

Pregnant women and women who are breastfeeding have an increased demand for folate, as do people undergoing dialysis for kidney disease. A lack of folate can cause birth defects during pregnancy. However, folate deficiency is less common now in countries that routinely add folate to food products such as breads, cereals and pasta.

Being deficient in vitamin B or folate increases your risk of many health problems, including:. You can prevent some forms of vitamin deficiency anemia by choosing a healthy diet that includes a variety of foods. Most people get enough vitamins from the foods they eat.

But if your diet is restricted or you've had gastric bypass surgery, you may wish to take a multivitamin. On this page. Risk factors. A Book: Mayo Clinic Family Health Book, 5th Edition.

Newsletter: Mayo Clinic Health Letter — Digital Edition. Nutritional Supplements at Mayo Clinic Store. These may include: Fatigue Shortness of breath Dizziness Pale or yellowish skin Irregular heartbeats Weight loss Numbness or tingling in the hands and feet Muscle weakness Personality changes Unsteady movements Mental confusion or forgetfulness.

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You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. Vitamin B deficiencies Low levels of vitamin B can be caused by: Diet. Vitamin B is mainly found in meat, eggs and milk, so people who don't eat these types of foods may need to take B supplements.

Some foods have been fortified with B, including some breakfast cereals and some nutritional yeast products. Pernicious anemia. This condition occurs when the body's immune system attacks cells in the stomach that produce a substance called intrinsic factor.

Without this substance, B can't be absorbed in the intestines. Gastric surgeries. If portions of your stomach or intestines have been surgically removed, that can reduce the amount of intrinsic factor produced and the amount of space available for vitamin B to be absorbed. Intestinal problems.

Crohn's disease and celiac disease can interfere with absorption of vitamin B, as can tapeworms that may be ingested from eating contaminated fish. Folate deficiencies Also known as vitamin B-9, folate is a nutrient found mainly in dark green leafy vegetables and liver.

Absorption problems may be caused by: Intestinal diseases such as celiac disease Surgical removal or bypass of a large part of the intestines Excessive alcohol consumption Prescription drugs, such as some anti-seizure medications Pregnant women and women who are breastfeeding have an increased demand for folate, as do people undergoing dialysis for kidney disease.

Things that may increase your risk of vitamin deficiency anemia include: Certain autoimmune diseases, including Crohn's disease, celiac disease and type 1 diabetes.

Surgery to remove part of your stomach or intestine. Older age. Chronic alcohol use. Being deficient in vitamin B or folate increases your risk of many health problems, including: Pregnancy complications. A developing fetus that doesn't get enough folate from its mother can develop birth defects of the brain and spinal cord.

Nervous system disorders. Untreated, vitamin B deficiency can lead to neurological problems, such as persistent tingling in the hands and feet or problems with balance. It can lead to mental confusion and forgetfulness because vitamin B is necessary for healthy brain function.

Gastric cancer. Pernicious anemia increases the risk of stomach or intestinal cancers. Foods rich in vitamin B include: Beef, liver, chicken and fish Eggs Fortified foods, such as breakfast cereals Milk, cheese and yogurt Foods rich in folate include: Broccoli, spinach, asparagus and lima beans Oranges, lemons, bananas, strawberries and melons Enriched grain products, such as bread, cereal, pasta and rice Liver, kidneys, yeast, mushrooms and peanuts Most adults need these daily dietary amounts of the following vitamins: Vitamin B — 2.

By Mayo Clinic Staff. Feb 07, Show References. Kellerman RD, et al. In: Conn's Current Therapy Elsevier; Accessed Aug. Megaloblastic macrocytic anemias. Merck Manual Professional Version. Means RT, et al.

Clinical manifestations and diagnosis of vitamin B12 and folate deficiency.