Body Signs Of Nutrient Deficiency

7 Common Body Signs Of Nutrient Deficiency And Solutions

Updated on July 5, 2024

Most people do not know the body signs of nutrient deficiency and some people ignore the body signs of nutrient deficiency. Most of the body signs indicate serious underlying health issues which could be serious and critical if not solved timely. In this article, you will find 5 important body signs of nutrient deficiency that you should never neglect. Some simple solutions are also mentioned, but it is always better to consult your doctor and get proper advice and treatment.

Body Signs Of Nutrient Deficiency

Our body requires enough nutrients to stay healthy and function properly. When the body is not getting enough nutrients, such as vitamins and minerals, nutritional deficiency occurs. When this happens, many body signs of nutrient deficiency appear in each part of the external body. Those are signs given by the body to attend to and take proper care to solve the problems. If we ignore it and do not attend timely, that can cause serious health problems.

A normal person driving a vehicle does not know about the engine or other parts inside and their functioning. But, he can feel a problem through the foul smell, and abnormal sounds. Immediately he gives attention and, if needed, consults a mechanic to check properly and solve the problems if any. If he ignores and continues driving, that can cause a breakdown of the vehicle.

The external appearance of our body is just a reflection of our inner self. It is a fact that we cannot see the parts and functions inside our bodies. But we can definitely know the condition through the signs of what the body is showing us. So, when we find abnormal body signs, we must give attention to them and consult a health expert and follow his advice. Here are 7 body signs of nutrient deficiency which need to be addressed immediately as they show some underlying problems.

Below are the clear signs that your body needs immediate help. She also suggests solutions to overcome nutrient deficiencies.

7 Body Signs Of Nutrient Deficiency

  1. Pale tongue
  2. Bleeding gums
  3. Cramps in body
  4. Foul smell in stool
  5. Severe hair loss
  6. Mouth ulcer
  7. Shapes and marks on nails
7 Body Signs Of Nutrient Deficiency
7 Body Signs Of Nutrient Deficiency

1. Pale tongue

When looking in the mirror, have you ever noticed that your tongue is not healthy and pink but pale and white? If yes, that shows an abnormality in your body or health. According to The Mayo Clinic, a white tongue is the result of the papillae’s swelling on your tongue’s surface. And when debris, dead cells, and bacteria get caught between these enlarged papillae, it can look like a white coating. 

If your tongue looks pale, then that shows there is some deficiency in your body and that too is because of red blood cells. Red blood cells must be much fewer and that reflects on your tongue. When this happens, by the time you finish your work, you feel really fatigued. This is because of iron and Vitamin B12 deficiency in the blood.

Vitamin B12 deficiency is very common, especially in vegetarians, vegans, and older adults.

The tongue shows many other problems. White-coated tongue shows that your stomach is upset, and its toxins are much higher. You may have constipation and the waste material is not being removed perfectly. White coating on your tongue shows toxicity to your digestive system.


You need to take certain foods to build up iron and Vitamin B12 in the blood. You can take leafy vegetables, beetroot and pomegranate juice.

Eating vitamin-C-rich foods like oranges, kale, and bell peppers alongside iron-rich foods can help maximize your iron absorption. Here you can find 20 Incredible Health Benefits Of Capsicum (Bell Pepper)

Cut the beetroot into 4 pieces, and boil it in a pressure cooker with a glass of water and a little jaggery inside. Take this juice out in a glass and squeeze half a lemon in that and take this. Iron absorption in our body is much better when we take it with Vitamin C. This will help in removing haemoglobin deficiency.

2. Bleeding gums

If you find blood while brushing or flossing your teeth, that shows a deficiency of Vitamin C in your body.


Eat citrus fruits like oranges, lemonades, and amla juice that would take care of your deficiency.

3. Cramps in your body

Very often, many people feel muscle cramps, sometimes in calf muscles, back muscles or shoulder muscles, or anywhere. Sometimes they are painful. Cramps in your body show a deficiency of calcium, magnesium and potassium.


In order to overcome such deficiency you must consume more nuts and dairy products like milk, yoghurt, cheese, and all varieties of seeds like flax seeds, pumpkin seeds and so on. These could be roasted and kept, so these seeds you can always carry these with you, in the evening snack you can definitely consume these seeds.

Read 12 Incredible Health Benefits Of Almonds

Another would be nuts. All these nuts as far as possible should be soaked overnight. Soak for at least 6 hours at night and in the morning remove the skin and take them. Even walnut, soak them and in the morning you should eat them. Other nuts like Hazelnuts and other nuts are available, definitely chew them well and eat them in the morning for breakfast. All this would really help in the absorption and assimilation of these nutrients like magnesium and calcium and that would help you to overcome the deficiencies.

Magnesium is a key mineral in your body. In the article Magnesium, inflammation, and obesity in chronic disease, National Library Of Medicine says that Low intake and blood levels of magnesium are associated with several health conditions, including type 2 diabetes, metabolic syndrome, heart disease, and osteoporosis.

Low calcium intake is very common, especially in women of all ages and older adults. According to the National Library of Medicine, while it’s best to get calcium from food rather than supplements, these supplements seem to benefit people who are not getting enough in their diet.

4. Foul smell in your stool

If you feel a foul smell in your stool, this shows incomplete absorption of nutrients in your gut. Why does this happen? You should realise that somewhere you are doing mistakes in eating food. Maybe you are not chewing your food properly. You are in a hurry to finish the food, so your attention is not there while eating. Today, many people eat their food while watching the television and putting things inside with no awareness about what they are doing. Many people are drinking water along with food and finishing it.


We should find out why there is poor gut absorption. Change your habits, and change the way in which you are eating and it will help you to overcome this weakness. Also foulsmelling can indicate infection or inflammation in your intestine. When there is a strong infection with fever, in the beginning person will have to go for medication but that doesn’t solve the problem, a person should make some changes in his food. So you should start consuming certain foods regularly, one is homemade curd, the curd is probiotic and very healthy for gut health and second, papaya helps in breaking down complex nutrients, so you should make these 2 foods part of your daily diet.

5. Severe hair loss

Excessive hair loss indicates a deficiency of protein, iron, zinc and Vit D and obviously, it definitely indicates stress. So what we should do?


Add sprouts, peas and grams to your diet, which will take care of the deficiency of proteins and other nutrients in your food.

6. Mouth ulcer

Mouth ulcer indicates a deficiency of Vitamin B, B complex and B12. Also, mouth ulcers indicate excess body heat and some problems with your digestion.

Mouth ulcers - Body Signs Of Nutrient Deficiency


Increase the intake of whole grains, take bananas regularly and drink warm milk before going to bed.

7. Shapes and marks in your nails

White marks on your nails indicate calcium deficiency. Calcium is most important for your bone development. It should be addressed very quickly.


Consume dairy products like herbal milk in the morning for breakfast, homemade curd in the afternoon and along with a glass of buttermilk and at night a glass of warm milk before you go to bed. And all this will take care of your calcium requirement for the day. Also if your nails are of spoon shape then that indicates iron deficiency. So add more green leafy vegetables to your diet.

So check out all these signs in your body which are mentioned and if you find any sign then immediately attend to it, don’t delay it because after all, it is your body, and your life, see that you attend, you make changes in your food, you make changes in your lifestyle. Learn to be happy, be happy.

These are the suggestions from Dr. Hansaji Yogendra

Clear Body Signs Of Nutrient Deficiency – Dr. Hansaji Yogendra

Because of the present world’s eating habits of junk foods, it is possible to be deficient in almost every nutrient. Most children, young women, and even older adults seem to be at the highest risk of several nutrient deficiencies.

Please note that the deficiencies listed above are by far the most common. Maintaining a balanced and healthy diet that includes whole, nutrient-dense foods is the best way to control nutrient deficiency. However, supplements may be necessary for those who can’t obtain enough nutrients from diet alone.


Hope you found the above body signs of nutrient deficiency and solutions useful. If you find any such body signs, you can try changing your diet as mentioned above. It is always better to consult your doctor and follow his advice because many times signs and symptoms may look the same, but the doctor can only diagnose and treat it better. A healthy lifestyle is necessary for a healthy and happy life. A healthy diet, regular exercise and proper sleep all are necessary for good physical and mental health. There are best ways to exercise at home. You can follow easy ways to keep your mind healthy.

Have you ever noticed body signs of nutrient deficiency?

You can eat healthy nutrient-rich food, but don’t take supplements without consulting a doctor.

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References: Healthline

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