nutrient deficiency
causes and treatment
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If there is a nutrient deficiency, the body is not sufficiently supplied with vitamins and minerals. We reveal causes, symptoms and what helps against them.
What is a nutrient deficiency?
If you have a nutrient deficiency, it means that the body is not adequately supplied with essential and supporting nutrients. As a result, it can no longer work optimally and various symptoms can occur, such as tiredness or cracked corners of the mouth. A nutrient deficiency has various causes – only when these are eliminated do the symptoms subside again.
Macro and micronutrients: helpers of the body
The nutrients we need can be divided into so-called macronutrients and micronutrients. This is how they are distinguished:
- Macronutrients: Macronutrients provide our body with the energy that the body needs to maintain its basic functions. The suppliers include fats, proteins and carbohydrates.
- Micronutrients: They regulate bodily 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 nutrient 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 nutrient deficiency as the cause. Depending on which nutrient is missing, health will be 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, as they excrete the nutrient more frequently with their periods. The following symptoms indicate an 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 a magnesium deficiency. These symptoms indicate a deficiency of the nutrient:
Symptoms of a protein deficiency:
A protein deficiency occurs when we take in too little protein. It occurs as a result of malnutrition or in older people who no longer manage to eat a balanced diet. These symptoms indicate a protein deficiency:
- muscle breakdown
- weakened immune system
- Increased susceptibility to infection
- 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 found in meat, vegetarians and vegans are often said to have a deficiency. The following symptoms indicate a vitamin B12 deficiency:
- difficulty concentrating
- paleness
- anemia
- fatigue
- exhaustion
- Tingling to numbness of the limbs
- orientation difficulties
- movement uncertainties
Symptoms of vitamin D3 deficiency
Vitamin D3 the body needs for strong muscles and bones. However, it can only form it itself when exposed to direct sunlight. Many people therefore suffer from a vitamin D3 deficiency in winter due to a lack of sunlight. However, children and infants as well as older people suffer more frequently from this nutrient deficiency in summer as well. The following signs indicate this:
- bone pain
- muscle weakness
- osteoporosis
- Skeletal changes in children (causes bowlegs, 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. Pregnant women and women who are breastfeeding in particular are more likely to suffer from a folic acid deficiency. These symptoms speak for it:
- feelings of weakness
- exhaustion
- Tingling to the point of numbness in the limbs
- irritability
- Depressive mood
- diarrhea
Calcium deficiency symptoms
calcium is an essential mineral that, among other things ensures strong bones and teeth, supports muscle function and regulates metabolism. The following signs indicate a calcium deficiency:
- hair loss
- Brittle nails
- Skin problems such as eczema
- Muscle tremors to muscle cramps
- indigestion
- heart and circulatory problems
- osteoporosis
A blood count can be used to identify the missing nutrient.
Causes of nutrient deficiency
The causes of a nutrient deficiency are as varied as the symptoms. The following triggers are more common:
- malnutrition: Above all, an unbalanced diet often leads to a nutrient deficiency in industrialized countries. Heavily processed foods and convenience products in particular, which contain a lot of wheat flour and sugar, are poor in nutrients.
- Diseases: Various diseases can ensure that nutrients are no longer optimally absorbed. These include, for example, various chronic intestinal diseases.
- Medicines: Some medications also prevent the proper absorption of nutrients.
- Increased nutrient requirements: Athletes, pregnant and breastfeeding women in particular have a generally increased need for nutrients.
- Mental stress: Strong mental stress such as grief or separations can literally hit the stomach. Those affected suffer, for example, from loss of appetite or gastrointestinal complaints, which can promote a nutrient deficiency.
- stimulant consumption: Anyone who consumes an excessive amount of coffee, sweets, nicotine and/or alcohol not only harms their health in general. The absorption of nutrients can also be impaired.
- High age: Many old people are no longer able to take care of themselves optimally. This can have various causes, for example those affected only rarely make it to the shops or can no longer cook for themselves.
Treatment: This helps with a nutrient deficiency
If there is a nutrient deficiency, the first priority is to eliminate it. Here it is best to discuss with the doctor which method is suitable. For example, if the deficiency cannot only be compensated for by an adapted, varied diet, or if it is severe, supplementation with vitamins and minerals can also make sense in some cases. Basically, the following tips help to prevent a 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 a lot of fruit and vegetables (preferably seasonal and regional), take in a lot of fiber (e.g. through whole grain products), and eat a lot of fish and some lean dairy products. Sweets, fast food and ready-made products only belong on the menu in exceptional cases.
- Note increased nutrient requirements: Athletes, pregnant women and women who are breastfeeding in particular should discuss with their doctor what their new nutritional needs look like and adjust their diet accordingly.
- Waiver of stimulants: It is best to avoid smoking altogether. But other stimulants such as alcohol should not be consumed every day, but only in exceptional cases.
- Reduce stress: If you have a lot of stress in everyday life or are under high pressure, you should definitely make sure that you relax in your free time. Relaxation techniques such as autogenic training or breathing exercises can help.
In old people relatives and any caregivers should ensure that they do not fall into malnutrition. Only if they eat a balanced and healthy diet can they absorb all the minerals and vitamins they need.
Reading Tips: You can find out everything about allergens here. We also explain how to recognize an iron deficiency and what alkaline foods are.
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