Nutritionist explains how Vitamin D, Iron and B12 deficiency can spell trouble for your health and fitness

Symptoms of Vitamin deficiency: Chronic fatigue, brain fog, or mood swings, often indicate hidden deficiencies, despite eating well (Image: Pexels)

Your diet, and what you add to it, decides your long term well-being. There are cases when even the so called ‘ healthy diet’ has been deficient in important nutrients. While all nutrients are critical, deficiency of nutrients like Vitamin D, Iron, and Vitamin B12, can spell trouble for you.

Dr. Shuchi Sharma, Senior Consultant, Nutrition and Dietetics, Sahyadri Super Speciality Hospital, Nagar road, Pune, tells Moneycontrol that these three nutrients work together like a power team, keeping your energy, mood, and immunity in check. “Vitamin D is essential for helping our body absorb calcium and keep bones and muscles strong,” explains Dr Sharma. These also regulates mood and supports immune function.

Still, accordingly to multiple studies, around 70–80 percent of Indians suffer from low Vitamin D, despite abundant sunshine. “Indoor lifestyles, sunscreen use, and city pollution mean many of us barely receive enough rays. Low Vitamin D manifests as tiredness, joint pain, low mood, frequent infections, and, particularly in post-menopausal women, weaker bones and increased risk of osteoporosis,” says Dr Sharma.

Also read | 10 common symptoms of nutrient deficiencies in men and women, how to prevent it

Simple remedies, she suggests, include spending 15–20 minutes in morning sunlight, eating eggs, fortified milk, mushrooms, and fish, and supplementing when advised by a doctor.

Iron is the unsung hero behind oxygen transport in the body. “Without sufficient iron, the body cannot carry oxygen efficiently, leading to fatigue, dizziness, pale skin, and even shortness of breath,” Dr Sharma points out.

Women and teenage girls are especially vulnerable due to menstruation-related blood loss. Iron-rich foods such as spinach, lentils, jaggery, red meat, and ragi, paired with Vitamin C sources like oranges or tomatoes, improve absorption. Avoiding tea and coffee immediately after meals can also make a significant difference.

Vitamin B12, found in meat, eggs, and dairy, plays a crucial role in nerve maintenance, red blood cell formation, memory, mood, and energy levels. “Vegetarians are particularly at risk. Deficiencies can cause tingling in extremities, fatigue, forgetfulness, and low mood, often mistaken for stress or depression,” warns Dr Sharma.

Dairy, curd, and fortified cereals are key sources, while B12 injections may be necessary if oral intake is insufficient.

Also read | Signs of micronutrient deficiency in children: Dry skin, bone pain, nosebleeds are red flags

Why this trifecta matters:

Persistent fatigue, brain fog, or mood swings, often indicate hidden deficiencies, despite eating well. “These can be easily tested through a simple blood sample,” Dr Sharma shares. Correcting deficiencies in Vitamin D, Iron, and B12 is one of the easiest and most effective ways to restore energy, concentration, and overall wellbeing. Maintaining the right balance is essential—not a luxury, for daily health and long-term vitality.

Simple dietary tweaks and awareness of these nutrient gaps can profoundly affect how you feel every single day. Sunshine, iron-rich foods, and B12 sources, supported by professional guidance, form the cornerstone of energy, immunity, and brain health, a modern trifecta we cannot afford to ignore.

FAQs on Symptoms of Vitamin Deficiency

1. What are common symptoms of Vitamin D deficiency?

Vitamin D deficiency can cause tiredness, joint pain, low mood, frequent infections, and in post-menopausal women, weaker bones and increased risk of osteoporosis.

2. How does low iron affect the body?

Insufficient iron prevents efficient oxygen transport, leading to fatigue, dizziness, pale skin, and shortness of breath. Women and teenage girls are especially at risk due to menstruation.

3. What are the signs of Vitamin B12 deficiency?

Vitamin B12 deficiency can cause tingling in extremities, fatigue, forgetfulness, and low mood, often mistaken for stress or depression, especially in vegetarians.

4. How can I boost Vitamin D levels naturally?

Spend 15-20 minutes in morning sunlight and include foods like eggs, fortified milk, mushrooms, and fish in your diet. Supplementation may be needed as advised by a doctor.

5. Why is the balance of Vitamin D, Iron, and B12 important?

Maintaining adequate levels of Vitamin D, Iron, and B12 is crucial for energy, concentration, and overall wellbeing. Persistent fatigue or mood swings may indicate deficiencies that can be corrected with a simple blood test.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.