VITAMIN D
It helps in calcium absorption (crucial for bone health). It supports immune system and affects muscle function, mood, and inflammation.
Vitamin D Deficiency
Causes
- Limited sun exposure.
- Darker skin (more melanin reduces Vitamin D synthesis)
- Poor dietary intake (low in fatty fish, fortified dairy, etc.)
- Malabsorption
- Chronic Kidney or liver disease
Symptoms
- Fatigue
- Bone or back pain
- Muscle weakness or cramps
- Depression or mood swings
- Increased risk of infection
- Slow wound healing
Risks of Long – Term Deficiency
- Osteoporosis
- Rickets (in children)
- Increased risk of autoimmune disease
- Cardiovascular disease
Treatment
- Supplementation
- Sun Exposure
- Dietary Sources : Fatty fish (salmon), fortified foods, egg yolks
For Vegans – Milk and milk products
VITAMIN B12
Vitamin B12 deficiency is a condition that occurs when your body doesn’t have enough Vitamin B12 (Cobalamin), which is essential for healthy nerve function, red blood cell formation, and DNA synthesis.
Symptoms of Vitamin B12 Deficiency
Symptoms can develop gradually and may worsen if not treated:
Neurological Symptoms
- Tingling or numbness in hands and feet (peripheral neurotherapy)
- Difficult walking or balance issues
- Memory problems or confusion
- Depression or irritability
- Visual disturbances
Hematologic Symptoms
- Fatigue or weakness
- Pale or jaundiced skin
- Shortness of breath
- Heart palpitations
Gastrointestinal Symptoms
Glossitis (smooth, red tongue)
Mouth ulcers
- Poor appetite
- Weight loss
- Causes
- Dietary Deficiency
- Most common in strict vegans or people with poor nutrition
- Malabsorption Issues
- Pernicious anemia (autoimmune destruction of intrinsic factor)
Treatment
- Oral Vitamin B12 supplements
- Intramuscular B12 injections (in severe cases)
- Dietary Sources : Meat, Fish and dairy products
For vegans – Fortified cereals and plant-based milks
Iron
Iron is an essential mineral that the body needs to transport oxygen via red blood cells and maintain energy levels, but it cannot be made by the body and must be obtained from the diet.
Deficiency
Iron Deficiency Anemia (IDA) is the most common type of Anemia worldwide. It occurs when your body doesn’t have enough iron to produce haemoglobin, the substance in red blood cells that carries oxygen.
Causes
- Inadequate iron intake – poor diet, especially in children or vegetarians.
- Increased iron needs – during pregnancy, adolescence (growth spurts).
- Blood Loss – from heavy menstruation, GI bleeding (ulcers, hemorrhoids, colon cancer), surgery, or trauma.
- Poor iron absorption – malabsorption disorders, substances in foods, like tannins in tea or phytates in whole grains.
Symptoms
- Fatigue and weakness
- Pale skin
- Shortness of breath
- Dizziness or light headedness
- Cold hands and feet
- Fast or irregular heartbeat
- Brittle nails or hair loss
- Restless legs
Treatment
- Oral Iron supplements
- Dietary Sources : Read meat, poultry, fish
For vegans – Legumes, lentils, tofu, dark leafy greens (spinach, kale) and iron – fortified cereals and bread
Treat the underlying cause:
- Address bleeding (ex., menstrual, GI)
- Improve diet or treat absorption issues
- Blood transfusion (only in severe cases)