Dr Suchismitha Rajamanya, Lead Consultant & HOD - Internal Medicine, Aster Whitefield Hospital, Bengaluru

 In the fast-paced world we live in today, we tend to only think about what we consume in terms of calories, proteins, and fats, but we hardly ever take the time to think about whether our bodies are receiving the necessary vitamins and minerals they require. Nutrient deficiencies can creep up on us subtly, usually in the form of daily minor discomforts. Fatigue, brittle nails, or frequent headaches might not seem like a big deal, but they could be your body’s way of signalling that something is missing. Symptoms for these conditions are usually always subtle and easy to ignore. If not monitored, they will turn into bigger health problems affecting your immune system and even mental health.

Here are 5 such hidden symptoms that can help you to recognise nutrient deficiency.

1. Cracks at the Corners of Your Mouth - If you've noticed painful cracks or sores at the corners of your mouth, you might be deficient in iron, zinc, or B vitamins. All these nutrients are important for healing wounds and maintaining healthy skin. A diet rich in leafy greens, eggs, and lean meats can improve the situation.
2. Frequent Muscle Cramps - Muscle cramps need not be caused solely by dehydration or over-exertion. Frequent unexplained cramping can be indicative of a magnesium, potassium, or calcium deficiency. These nutrients play a central role in facilitating nerve impulses and normal muscle contraction. To reduce cramps, include more bananas, nuts, seeds, and dairy products in your diet.
3. Chronic Fatigue - Waking up constantly tired, even after eight hours of sleep, may be an indication of low iron, Vitamin D, or B Vitamins, particularly Vitamin B12. These nutrients help to produce energy and transport oxygen throughout the body. If you are constantly feeling tired, think about adding more leafy vegetables, eggs, milk, and lean meats into your diet in order to get more energy.
4. Brittle Nails and Hair - Thin, brittle nails and excessive hair loss may be a sign of a biotin (Vitamin B7) insufficiency. Biotin is an important vitamin which contributes in maintaining healthy hair and nail strength. Eggs, nuts, whole grains, and fish contain good amounts of biotin. If your nails are chipping too easily or your hair doesn't have its normal shine, then it may be time to recheck your nutrition levels.
5. Feeling Cold All the Time - If you are always cold, it may be a symptom of iron or iodine deficiency. Iron is important for oxygen diffusion, while iodine is needed for the functioning of the thyroid gland, which controls the body’s temperature. Including iron-rich foods such as beans and red meat as well as foods containing iodine such as seafood and dairy products, will be beneficial for this condition.

Though these symptoms can appear insignificant at first, they can affect your overall health and well-being if neglected. But the good news is that the majority of nutrient deficiencies are reversible with some simple dietary modifications. Adding a mix of whole foods, such as fruits, vegetables, lean proteins, and healthy fats, will help maintain nutrient levels. However, if these symptoms persist despite a healthy diet, it's best to consult a doctor. By understanding these subtle signs, you can improve your health, increase energy, and enhance immunity.