You would think with the abundance of foods available to us that we would all be well nourished. Sadly, about 50% of the foods we eat are heavily processed and nutritionally void. How can you tell if you have a deficiency without taking a blood test? Let's take a look at some of the common signs of vitamin deficiency and how to introduce better nutrition into our lives.
This dependence on convenience foods has led to an epidemic in the USA. The foods we eat regularly are full of salt, sugar, and unhealthy, processed oils. This has led to nearly a third of the population becoming deficient in at least one type of vitamin.
Introducing important vitamins into your diet shouldn't be hard. You just need to know how to make it work for you.
Why are vitamins important? They are essential for many of the chemical processes our bodies do on a daily basis.
Vitamins are essential to boost our immune systems, heal wounds and help to convert food into energy. They are used for maintaining healthy hair, skin, and nails. Our vital organs also require vitamins to function correctly.
The most common vitamins people in the US don't have enough of are vitamin D, vitamin B6, B12, vitamin A, vitamin C, vitamin E, iron, and folate.
So that's pretty much all the vitamins we need for healthy day-to-day bodily functions!
There are many reasons we all likely have some sort of deficiency. This can be our poor diets or even the fact the soil where our food grows is much less nutrient-dense than it was 50 years ago.
These are some of the signs your body gives you to tell you aren't getting enough vitamins:
One of the main minerals we are deficient in is iron. Many women, in particular, have an iron deficiency, or extreme iron deficiency, which is called anemia. A total of 6% of the population have deficient iron levels.
We need iron for our red blood cells to produce hemoglobin to transport oxygen to our cells. If we don't have enough iron, our body has trouble transporting the oxygen.
This leads to extreme fatigue and leaves you feeling exhausted. Other symptoms that show a lack of iron include pale skin, a swollen tongue, and restless leg syndrome. This is when you get the urge to constantly move your legs.
Did you know that pregnant women need the most amount of iron for their baby to develop? Sometimes, pregnant women who are low in iron start craving non-food substances such as dirt, clay, and chalk. This phenomenon is known as pica.
Lack of vitamin B12 has a similar effect on people and causes drowsiness and sometimes exhaustion. If you eat a vegan or vegetarian diet, you should always take a B12 supplement. This vitamin is usually obtained from meat and dairy foods that vegans and vegetarians don't eat.
Having mouth ulcers is usually a sign that something isn't right with your body. Ulcers could be indicating too many toxins in your body or that you are fighting an infection. They can also signify low levels of B vitamins and low iron.
The ulcers are generally round sores on the insides of the cheek or on the tongue. They make eating and drinking painful. You can treat them with antibiotics, but also by making sure you have more balanced nutrition.
If your gums start to bleed, this usually signifies a deficiency of vitamin C. Most people should get enough vitamin C by eating fruit and vegetables daily. However, 21 million Americans have a severe vitamin C deficiency.
You can avoid many deficiencies by eating at least five different fruit and vegetables every day. You should try and vary the fresh produce you eat throughout the week to get as many nutrients as possible.
If your muscles feel weak for no reason, it may be a sign of a vitamin deficiency. Fatigue, in general, is often a symptom of some deficiency, but when it spreads specifically to the muscles, it can be a lack of vitamin D or magnesium.
If your muscles, particularly your legs, are experiencing cramps and spasms, you likely have some sort of deficiency. This symptom still makes it hard to tell which nutrient you lack specifically.
Speak to your doctor if this symptom persists. They will be able to help you diagnose the issue.
Try to eat more magnesium-rich foods to avoid muscle cramps.
For healthy skin, hair and nails, we need enough vitamins and minerals in our diet. Hair loss is a common sign you lack essential nutrients. Iron and zinc are the nutrients most associated with healthy hair.
Vitamins B2 and B7 are also essential for maintaining a luscious head of hair. A lack of B vitamins may also show up as dandruff or flaky skin.
B7 is also known as Biotin and is crucial for us to convert food into energy. One of the most notable signs you are low in B7 is that your nails become brittle and break easily.
The importance of vitamins is not just for the physical aspects of our health but also for our mental health.
Deficiency in specific vitamins and minerals can also lead to low mood and feeling sad. There is a strong link between vitamin D and mental health.
Having a balance of vitamins and minerals is crucial for both our body and mind.
With so much processed and convenience food available, it can be tough to maintain a balanced, healthy diet. The best way to ensure you don't become deficient in any vitamins is to take these simple steps:
If you want to avoid any of the problems mentioned above, your best solution is to eat well. It sounds simple but eating enough fresh fruit and vegetables is essential for maintaining your overall health.
Build your plate with mostly vegetables, learn how to cook vegetables well so they taste nice and you don't dread eating them! Learn to make some meals that are both nourishing and delicious.
For a balance of vitamins, try to include the following foods in your diet:
If you eat a balanced combination of these foods every week, you will increase your vitamin intake exponentially.
It doesn't mean you can never eat treats or convenience food. Just try to keep your consumption of these foods to a minimum.
If you aren't sure you are getting all the nutrients you need from your diet, you can always take supplements. Taking daily supplements is a great way to ensure you are getting the nutrients you require to maintain optimal health.
Which supplements should you take? That depends on you, and it varies significantly from person to person.
If you live in a colder climate, where there is not much sun in winter, you should be taking a vitamin D supplement.
If you a vegetarian or vegan, you should most likely be taking an iron and B12 supplement.
Talk with your doctor about your needs before you start to take any dietary supplements. Check supplement relief for more information on supplements.
The symptoms listed above are all common afflictions that may show signs of a vitamin deficiency. However, they could also be signs of other problems; it is often hard to tell.
If you think you may be suffering from a deficiency, speak to your doctor, they will be able to advise you and run some tests. Once you have concrete evidence you are deficient in important vitamins, you can then work on solving the problem.
Whether you choose to eat more fruit and vegetables or take supplements is up to you. Just remember, optimal health is achieved with a varied and balanced diet, regular exercise, and some supplements.
Not sure where to get started with vitamin supplements? Shop our wide range of dietary supplements here.
Jay Todtenbier is an original founder of SupplementRelief.com in 2010 and has operated the business ever since. He is also a tennis instructor and gospel musician. Formerly he spent 25 years in business development, technology and marketing with startups and major corporations having gone through the tech boom in Silicon Valley in the 90s. He became passionate about, and began studying and practicing Wellness as a Lifestyle after experiencing chronic, personal health challenges including depression, auto-immune disorders, and being overweight that impacted his ability to live a healthy, vibrant life. Since then, he has been an advocate for healthier living encouraging others to live better through making small, gradual changes to lifestyle behaviors relating to whole-foods nutrition, stress management, reasonable exercise, proper sleep, and the use of targeted, high-quality supplements.
Learn more about Jay Todtenbier.
Ask questions. Share your thoughts. Note that we cannot answer questions relating to specific medical conditions - please refer those to your qualified healthcare provider.
Post a new Comment or Reply to an existing one. Help for using the Discussion Forum.
Comments are displayed in order of the last one posted so the most recent one is at the top and the oldest one at the bottom.
Replies within a Comment are displayed in reverse order with the oldest one at the top and the most recent one at the bottom.
Each post identifies who made the post and the date and time the post was made.
Mouse over the icons for tooltips that explain what they mean.
If you see this icon you can attach an Audio file to your post.
If you see this icon you can attach a Document file to your post.
If you see this icon you can attach an Image file to your post.
If you see this icon you can attach a Video file to your post.
You will see the Ban icon (Report Post as SPAM) immediately following the Timestamp of the post. Click this icon if you feel strongly that the content posted is not appropriate and should be reviewed by the Forum Moderator. You will be provided with a confirmation dialog to be sure you wish to submit this post for review. If submitted, the Forum Moderator will be notified to review the post and will determine what type of action to take.
Click in the upper right corner of this Help modal or anywhere on the web page outside of the modal to exit Help.
Session Expired from Inactivity
Do you want to?
You are idle for seconds.
SupplementRelief.com has been an Authorized Reseller (Team Member) of FirstFitness Nutrition (FFN) since April of 2020, selling FFN products directly from our website to our customers, handling the payment processing, order fulfillment, and customer service.
Effective December 1, 2023 FirstFitness Nutrition REQUIRES ALL Authorized Resellers, who have formerly sold FFN products DIRECTLY from their OWN website, to refer the PRODUCT PURCHASE to the Reseller's FFN Team Member website.
You may continue placing orders on SupplementRelief.com through December 31, 2023 for the remaining products we have in stock.
SupplementRelief.com's FFN Team Member website is:
On the top right of every page you will see our Team Member name to confirm you are on the correct FFN Team Member website:
Your FFN Team Member: SUPPLEMENTRELIEF.COM
Please BOOKMARK this new website supplementrelief.firstfitness.com for future shopping. You may begin using the Team Member website immediately.
You may also place your order directly over the phone by calling either SupplementRelief.com at 888.424.0032 or FirstFitness Nutrition's Customer Support line at 800.621.4348. Please let them know that your FFN Team Member is SUPPLEMENTRELIEF.COM.
You may continue to use this website (supplementrelief.com) for FFN product descriptions and other Wellness content from our Blog, Education, or Recipes, but on December 1, 2023:
This means that as of December 1, 2023:
Every FirstFitness Nutrition order, from every FFN Team Member website, is subject to the exact same Order Policy. This means that shipping charges and sales taxes will be calculated the same way for every FFN product purchased from every FFN Team Member Website.
FirstFitness Nutrition offers a Customer Loyalty VIP Rewards Program for savings whereby you can earn future discounts on product purchased.
This is a monthly autoship program (called a Smart Ship) where you choose the product(s) you want shipped to you each month. You can easily create and then log into your Customer VIP Rewards account anytime and change the products on your monthly auto-ship or pause/cancel it.
Learn more about the VIP Customer Rewards Program.
SupplementRelief.com wants the transition to the FFN Team Member website for future orders to be a smooth process.
Faith Hoffman, our Customer Support Specialist, is happy to assist you. We appreciate your business and are prepared to answer questions and provide additional details on any or all of the above information, policies, products, costs, discount opportunities and programs, etc.
Please get in touch with Faith at your convenience:
Faith Hoffman has spent 23 years in business practices, research, and customer relations for brand products and national companies. Lengthy hospital stays for auto-immune disorders, including the onset of heart and liver disease, led her to research the benefits of quality all-natural supplements and the importance of living a healthy lifestyle.
She became a customer of SupplementRelief.com three years ago. Positive results from healthy lifestyle changes and using quality, targeted supplements compelled her to share and recommend SupplementRelief.com products to family, friends, and clients. Studying through her journey and having a passion for helping others, she joined SupplementRelief.com as a customer support specialist in 2023.
When Faith is not assisting SupplementRelief.com customers, she enjoys singing gospel music, volunteering, and spending time with her family and pets.
Faith can be reached by email at [email protected] or by phone or text at (225) 316-5716.
* Disclaimer: This page is available exclusively for SupplementRelief.com clients. None of the information on this website is intended to replace your relationship with your healthcare provider(s). Nothing should be considered medical advice. The information, knowledge, and experience shared on this website are the opinions of SupplementRelief.com. This site and its content are intended to enhance your knowledge base as YOU MAKE YOUR OWN HEALTHCARE DECISIONS in partnership with your qualified health professional.
* These statements have not been evaluated by the Food and Drug Administration. These products and services are not intended to diagnose, treat, cure, or prevent any disease.
* There is NO GUARANTEE OF SPECIFIC RESULTS for the products or services offered, and the RESULTS CAN VARY for each individual.
FirstFitness Nutrition and NuMedica may be promoted and sold on the internet ONLY by Authorized Resellers who have been approved by, and have registered their website domain with these companies. They strictly prohibit, and actively monitor, the UNAUTHORIZED SALE or RESALE of their products in ALL online public shopping portals including Amazon, eBay, and others and into other countries. All products purchased in SupplementRelief.com are for PERSONAL USE ONLY and CANNOT BE RESOLD to others. Please report violations of Reseller Policy directly to FirstFitness Nutrition at 800.621.4348 and to NuMedica at 800.869.8100.
The content and photographs on this website are copyrighted or Licensed Material and may not be downloaded for other than personal use. Republication, retransmission, reproduction, or any other use of the content or photographs is prohibited. ©2010-2023 SupplementRelief.com.
Are you sure you want to remove this item?
Please email if you have questions or need assistance.
We accept Visa, MasterCard, Discover and American Express credit cards.
We DO NOT retain or store your credit card information after the purchase. We DO NOT share your information with anyone. We DO NOT auto-subscribe you to anything. Your information is YOURS.
The charge will appear on your credit card statement as SupplementRelief.com with our phone number (888) 424-0032.
A safe and accurate address for delivery must be provided at the time the order is placed. Once an order has shipped, SupplementRelief.com is NOT responsible for lost or stolen packages CONFIRMED BY THE CARRIER to be delivered to the address provided for the order.
Since COVID-19, and the ensuing economic challenges in the USA economy, we respectfully ask that you allow some additional time for delivery for the carriers (USPS, UPS, and FedEx). Most orders still arrive on time, or near on time, but some may run late. We make every effort to get your order packed and into the carriers hands the same day, or by the next business morning if your order came in later in the previous day after carrier pickup, but we have no control over any delays that may happen within the shipping carrier's delivery system. Please order earlier for the time being if you are time-sensitive.
Orders that contain only FirstFitness Nutrition products have a shipping fee automatically calculated based upon the actual shipping weight of the items purchased. The charge ranges from $4.95 to $14.95.
For orders with NuMedica products you may choose from the shipping options below on the Order Checkout form in the Shipping Information section on the first line that says Choose Shipping Method.
|United States||Standard||3-6 Days||$4.95|
|United States||Priority||2-4 Days||$9.95|
|United States||Free||7-10 Days||$0.00|
|International||FedEx International||4-7 Days||$79.95*|
|International||GlobalPost International||12-21 Days||$39.95*|
|*International shipping costs may be higher depending upon package weight and destination. We will contact you for your approval of the additional amount if this occurs.|
SupplementRelief.com may use the email or phone number provided on your Order to call or text you regarding Order Status or to inform you of changes to the Order Policy.
When your order ships we will send you a confirmation email with the delivery tracking information.
Shipping anything these days internationally is expensive. COVID resulted in more rigorous customs import processes, and now with much higher energy prices, international shipping rates are higher.
FedEx is the most reliable and faster carrier, at least for now, but they are expensive. Our FedEx international shipping fee is a minimum of $79.95. It usually makes more sense to get several months of supply (3 months or more) in one order to minimize the shipping expense per order over time. While the added weight of additional items may increase the base shipping price by a little (usually 10-25% depending upon total weight and destination), it is usually not by very much relative to shipping an additional small order later.
We also offer a lower-cost international shipping option using GlobalPost International for $39.95. So far, they have been reliable in getting packages correctly delivered but it takes 2 - 4 times as long to get the package delivered. Packages may take longer to process in the receiving country's customs process and status updates may not be reported as quickly. Please be patient if you choose this option to save money.
Some International orders may cost more to ship depending upon weight and location. If that happens we will contact you first and get your approval for any additional charge before proceeding. International orders may also be subject to additional customs fees and duties/taxes based upon the destination country's customs import laws and policies. These fees are NOT known or included on our order form and are typically charged and collected by the shipping carrier when they are delivering the product to it's final destination once the package has cleared the destination country's customs process. It is recommended that the buyer research custom import fees for the products/services they are importing beforehand to be aware of potential, additional fees.
Our manufacturers formulate their probiotics to ensure their products retain viability until they reach the consumer. Probiotics that are recommended to be refrigerated remain so until the time of shipment, then shipped alongside an ice pack to ensure potency (Note: Ice pack will not arrive frozen, and product may not arrive cold). Orders placed on a Thursday-Sunday requiring cold shipping will not ship until the following Monday.
If your order has not been shipped yet, you can request a cancellation. Your original purchase amount will be refunded within three business days. If your order has already shipped, see Returns and Refunds.
If you want to make a change to your order, please email us as soon as possible so we can make the change before your order ships. If your order has already shipped you may incur additional shipping charges for the second shipment and the return label for any products returned.
If we have made a mistake on your order, or the product arrives in a damaged or unusable condition, we will make every reasonable effort to right the situation quickly to your satisfaction.
We accept returns subject to when the return is requested and the condition the product is returned in. All returns must first be authorized by contacting us. In your request, please let us know why you are returning the item(s). We will respond promptly with authorization, the return address, and a return shipping label if appropriate.
If your order has already shipped you can return any un-opened products within 30 days of receiving your order for a 100% refund of the price paid for the product, less the actual shipping charges we incurred to get the product to you originally and then returned, less a $10 restocking fee. Un-opened means the protective seal on the bottle or container, or the shrink-wrap on the box or kit, has not been broken and the product has not otherwise been damaged in any way. You may use the original packaging for the return or acquire your own. We will provide the return shipping label. We DO NOT accept returns for NuMedica products once the protective product seal has been broken.
Upon receipt of returned product(s), we will refund your credit card within three business days for the product(s) returned.