Fatigue That Won’t Go Away
Feeling tired all the time, even after a full night’s rest, could be more than just a busy lifestyle catching up to you. According to the CDC, iron deficiency is still the most common nutritional deficiency worldwide, affecting up to 10% of women of childbearing age in the U.S. alone. Low iron means your body can’t make enough healthy red blood cells to carry oxygen, so you feel sluggish and weak. It’s not just iron that causes fatigue, though—lack of vitamin B12 is another major culprit, especially in older adults and vegetarians. To fight back, include iron-rich foods like lean beef, lentils, and spinach in your meals. For B12, look to eggs, dairy, or fortified cereals if you don’t eat meat. Pairing vitamin C (like oranges or tomatoes) with plant-based sources of iron can help your body absorb the mineral better. If you still feel exhausted after a diet overhaul, a blood test can pinpoint the problem.
Cracks at the Corners of Your Mouth
Painful cracks or sores at the edges of your lips—called angular cheilitis—can be more than just annoying; they’re often a sign you’re missing key nutrients. Research published in the Journal of the American Academy of Dermatology notes that deficiencies in B vitamins, particularly riboflavin (B2), as well as iron, are common culprits. These nutrients are crucial for healthy skin and mucous membranes. If you notice these symptoms, boost your intake of B-rich foods like eggs, milk, almonds, and leafy greens. Shellfish, beef, and lentils are good for iron. If you’re vegan or vegetarian, fortified cereals and nutritional yeast are solid alternatives. Health experts also recommend keeping lips moisturized and protected from the elements while you adjust your diet.
Persistent Hair Loss and Brittle Nails
Losing more hair than usual or noticing your nails are splitting and breaking easily can feel scary. According to a 2023 review in Dermatology Practical & Conceptual, these changes often signal deficiencies in biotin, zinc, and protein. Biotin (vitamin B7) is particularly important for healthy hair growth, while zinc is essential for cell repair and growth. Eggs, salmon, sunflower seeds, and sweet potatoes are packed with biotin, and oysters, beef, and pumpkin seeds provide plenty of zinc. Don’t forget protein: chicken, tofu, and beans are all excellent sources. A sudden change in your hair or nails can sometimes point to more serious health issues, so if your symptoms persist, a doctor’s visit is a good idea.
Frequent Muscle Cramps or Tingling
Muscle cramps, spasms, or tingling sensations in your legs or hands aren’t just annoying—they could be your body’s cry for more magnesium, calcium, or potassium. The National Institutes of Health reports that up to 48% of Americans don’t get enough magnesium, which is vital for muscle and nerve function. Calcium and potassium imbalances also cause similar symptoms. To replenish these, eat more leafy greens (spinach, kale), dairy products, bananas, avocados, and nuts. Whole grains and seeds are also rich in magnesium. If you exercise a lot or sweat heavily, your risk of losing these minerals goes up, so pay extra attention to your diet and hydration.
Frequent Infections and Slow Healing
Getting sick often or noticing that cuts and scrapes take longer to heal may mean you’re low on vitamin C, zinc, or vitamin D. The Harvard T.H. Chan School of Public Health highlights that vitamin C is crucial for immune defense and tissue repair, while zinc is needed for proper wound healing and immune cell function. Vitamin D deficiency, which affects nearly 35% of U.S. adults according to the CDC, is also linked to a weaker immune response. Load up on citrus fruits, bell peppers, and strawberries for vitamin C. For zinc, eat more chickpeas, beef, and pumpkin seeds. For vitamin D, salmon, eggs, and fortified milk are great, and just 10–15 minutes of midday sunlight can help your body make its own.
Mood Swings, Anxiety, or Brain Fog
If you’ve been feeling unusually down, anxious, or just mentally foggy, a lack of omega-3 fatty acids, vitamin D, or B vitamins could be to blame. A 2024 study published in Nutrients found that low levels of these nutrients are strongly linked to depression and cognitive issues. Omega-3s, found in fatty fish like salmon and sardines, flaxseeds, and walnuts, are vital for brain health. B vitamins, especially B6, B9 (folate), and B12, help produce neurotransmitters that regulate mood. If you don’t eat fish, consider algae-based omega-3 supplements and eat more leafy greens, beans, and whole grains for B vitamins. Keeping your mind sharp and mood stable often starts with what’s on your plate.
