Fatigue, muscle cramps, hair loss are warning signs that your body is running low on essential nutrients

Nutrition is fundamental to our overall health and well-being, influencing everything from energy levels to immune function. (Image: Canva)

Nutrition is fundamental to our overall health and well-being, influencing everything from energy levels to immune function. Our bodies require a diverse range of nutrients—vitamins, minerals, proteins, and healthy fats—to operate effectively. When we lack these essential elements, our bodies often send signals that something is amiss. Recognising these signs can be crucial for maintaining health and preventing chronic issues.

By understanding and acknowledging the signs, individuals can take proactive steps to improve their diets and overall health. Dr Rahul Sharma, Senior Consultant at BMG Global Hospital, Bhubaneswar, says that there are ways your body communicates nutritional deficiencies, highlighting the importance of balanced nutrition and the need for a well-rounded diet. Addressing these deficiencies not only enhances physical health but also promotes mental and emotional well-being, he says.

Fatigue: Constant fatigue or low energy levels can stem from nutritional deficiencies, particularly in iron, vitamin D, or B vitamins. Iron is essential for oxygen transport in the blood, while vitamin D plays a role in energy regulation. A lack of B vitamins can impair energy metabolism, leading to feelings of exhaustion even after adequate sleep.

Hair loss: Thinning or shedding hair can indicate a deficiency in essential nutrients such as protein, iron, and biotin. Hair follicles require a steady supply of nutrients to remain healthy. Insufficient protein can weaken the hair structure, while iron deficiency can disrupt the oxygen supply to the follicles, leading to increased hair loss and weakened strands.

Brittle nails: Weak, split, or brittle nails are often a sign of deficiencies in biotin, zinc, or protein. Biotin is crucial for nail strength and growth, while zinc supports cell division and repair. Protein is a key building block for nails, and a lack of these nutrients can result in fragile nails that break easily or grow slowly.

Skin issues: Dry, flaky, or irritated skin may point to deficiencies in essential fatty acids, vitamins A, C, or E. Essential fatty acids maintain skin barrier function and hydration, while vitamin A supports skin cell production. Vitamins C and E are antioxidants that protect against environmental damage, and their absence can lead to skin issues, including inflammation and dryness.

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Mood changes: Nutritional deficiencies, particularly in omega-3 fatty acids, B vitamins, and magnesium, can significantly affect mood and mental health. Omega-3s are essential for brain health, while B vitamins help regulate neurotransmitters. Magnesium deficiency can lead to increased anxiety and irritability. A well-balanced diet is crucial for maintaining emotional well-being.

Digestive problems: Symptoms like bloating, constipation, or diarrhoea can indicate a lack of fibre or probiotics in the diet. Fibre promotes healthy digestion and regular bowel movements, while probiotics support gut health. Insufficient intake of these nutrients can disrupt the balance of gut bacteria, leading to digestive issues and overall discomfort.

Weak immune system: Frequent colds or infections may suggest insufficient vitamins C, D, or zinc. Vitamin C is vital for the production of white blood cells, which fight infections. Vitamin D plays a crucial role in immune function, while zinc supports immune cell activity. A deficiency in these nutrients can weaken your immune response, making you more susceptible to illness.

Muscle cramps or weakness: Low levels of magnesium, potassium, or calcium can lead to muscle cramps and weakness. Magnesium is involved in muscle contraction and relaxation, while potassium helps maintain proper fluid balance. Calcium is essential for muscle function. Inadequate intake of these minerals can result in cramps, spasms, or overall muscle weakness during physical activity.

Pale skin or dark circles: Pale skin or dark circles under the eyes can be signs of iron deficiency or other nutritional shortfalls. Iron is crucial for haemoglobin production, which gives blood its red colour. Low iron levels can lead to anaemia, resulting in pale skin. Dark circles may also indicate poor nutrition, lack of sleep, or dehydration.

Cravings: Cravings, especially for salty or sweet foods, might indicate specific nutrient deficiencies, such as iron or magnesium. Cravings can arise when the body signals a need for nutrients it lacks. For instance, chocolate cravings may suggest a need for magnesium, while salt cravings can indicate a need for minerals lost through sweat or stress.

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