When there is a lack of nutrients, the body is not adequately supplied with vitamins and minerals. We reveal causes, symptoms and what helps against it.
What is nutrient deficiency?
If you have a nutrient deficiency, it means that the body is not adequately supplied with essential and supportive nutrients. As a result, he can no longer work optimally and various symptoms can occur, such as fatigue or torn corners of the mouth. A lack of nutrients has various causes – Only when these have been eliminated will the complaints subside.
Macro and micronutrients: helpers of the body
The nutrients that we need can be divided into so-called macronutrients and micronutrients. This is how they are differentiated:
- Macronutrients: Macronutrients provide our body with the energy the body needs to maintain its basic functions. Suppliers include fats, proteins and carbohydrates.
- Micronutrients: They regulate physical processes, such as the immune system and metabolism. We take micronutrients e.g. B. from vitamins, trace elements and minerals.
Symptoms of the most common nutritional deficiencies
A lack of nutrients is manifested by many different symptoms. Since these can be very unspecific, it is not always easy to identify the lack of nutrients as the cause. Depending on which nutrient is missing, health is affected differently.
Symptoms of iron deficiency:
iron is a trace element that helps the red blood cells to transport oxygen to the cells. Iron deficiency is widespread – women in particular often suffer from it because, among other things, they excrete the nutrient with the period. The following symptoms indicate iron deficiency:
Symptoms of a magnesium deficiency:
Also magnesium is an important mineral. Certain groups of people have an increased need for magnesium – These include, for example, athletes and pregnant women. There are various triggers for magnesium deficiency. These symptoms indicate a lack of nutrients:
Symptoms of a protein deficiency:
A protein deficiency arises when we take in too little protein. It occurs as a result of malnutrition or also for older people who no longer manage to pay attention to a balanced diet. These symptoms indicate a protein deficiency:
- Muscle breakdown
- Weakened immune system
- Increased susceptibility to infections
- Exhaustion
- Physical weakness
- Water retention
Symptoms of a vitamin B12 deficiency:
Vitamin B12 supports the body in the production of red blood cells and the function of nerve cells and metabolism. Since the vitamin is mainly in meat, a shortage is often said to be vegetarian and vegan. The following symptoms indicate a vitamin B12 deficiency:
- Difficulty concentrating
- paleness
- Anemia
- fatigue
- Exhaustion
- Tingling to numbness of the limbs
- Orientation difficulties
- Uncertainty of movement
Symptoms of a vitamin D3 deficiency
Vitamin D3 the body needs for strong muscles and bones. However, it can only form it itself if it is exposed to direct sunlight. Many people therefore suffer from a lack of vitamin D3 in winter due to a lack of sunlight. However, children and infants as well as the elderly also suffer from this nutrient deficiency more frequently in summer. The following signs indicate this:
- Bone pain
- Muscle weakness
- osteoporosis
- Skeletal changes in children (causes bow legs, for example)
Symptoms of a folic acid deficiency:
Folic acid is a B vitamin that the body needs for the formation and growth of new cells. Especially pregnant women and women who are breastfeeding are more likely to suffer from a folic acid deficiency. These symptoms speak for:
- Feelings of weakness
- Exhaustion
- Tingling to numbness in the limbs
- irritability
- Depressive mood
- diarrhea
Symptoms of calcium deficiency
Calcium is an essential mineral that among other things provides strong bones and teeth, supports the muscle function and regulates the metabolism. The following signs indicate calcium deficiency:
- Hair loss
- Brittle nails
- Skin problems, such as eczema
- Muscle tremors to muscle cramps
- Indigestion
- Heart and circulatory problems
- osteoporosis
The missing nutrient can be identified using a blood count.
Causes of nutrient deficiency
The causes of a lack of nutrients are as varied as the symptoms. The following triggers are more common:
- Malnutrition: Above all, a one-sided diet often leads to a lack of nutrients in the industrialized countries. Highly processed foods and finished products that contain a lot of wheat flour and sugar are low in nutrients.
- Diseases: Various diseases can ensure that nutrients are no longer optimally absorbed. These include, for example, various chronic bowel diseases.
- Medication: Some medications also prevent the correct absorption of nutrients.
- Increased nutrient requirements: Athletes, pregnant women and breastfeeding women in particular have an increased need for nutrients.
- Mental stress: Severe mental stress such as grief or breakups can literally hit the stomach. For example, those affected suffer from loss of appetite or gastrointestinal complaints, which can promote a lack of nutrients.
- Semi-luxury food consumption: Those who consume excessive amounts of coffee, sweets, nicotine and / or alcohol not only generally damage their health. The absorption of nutrients can also be impaired.
- High age: Many old people no longer manage to provide optimal care. There can be various reasons for this, for example, those affected rarely make it to shopping or can no longer cook themselves.
Treatment: This helps with a lack of nutrients
If there is a nutrient deficiency, the first thing to do is to eliminate it. The best thing to do here is to discuss with the doctor which method is suitable. For example, if the deficiency can not only be compensated for by a varied diet or if it is very pronounced, supplementation of vitamins and minerals can also make sense in some cases. Basically, the following tips help prevent nutrient deficiency:
- Healthy eating: In this country in particular, nutrition is a key factor in ensuring that we are optimally supplied with nutrients. For a balanced diet, we should eat lots of fruits and vegetables (seasonal and regional), eat lots of fiber (for example, through whole grains), as well as eat a lot of fish and some lean milk products. Sweets, fast food and finished products should only be on the menu in exceptional cases.
- Note increased nutrient requirements: Especially athletes, pregnant women and women who are breastfeeding should discuss with their doctor what their new nutritional needs look like and adjust their diet accordingly.
- No luxury goods: The best thing to do is to avoid smoking. But other luxury foods such as alcohol should not be consumed daily, but only in exceptional cases.
- Reduce stress: If you have a lot of stress in everyday life or are under high pressure, you should make sure to relax in your free time. Relaxation techniques such as autogenic training or breathing exercises help here.
With old people Relatives and possibly caregivers should take care that they do not become malnourished. Only if you eat a balanced and healthy diet can you absorb all the minerals and vitamins you need.
Reading tips: You can find out everything about allergens here. We also explain how to recognize iron deficiency and what basic foods are.
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