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Top 9 Vitamin Deficiencies and How to Spot Them

These symptoms could signal trouble.

Ferozan Mast
By Ferozan MastJul 06, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Portrait of depressed young woman taking pills at home.
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Ferozan Mast
By Ferozan MastJul 06, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Nutrition & Diet

Are you deficient in essential vitamins? “There are many telltale signs of vitamin and mineral deficiencies,” Patricia Graham, MD, tells RUSH University Medical Center. “But the good news is that often, if you take steps to address the deficiency, the symptoms will either improve or go away altogether. Communicating your concerns with your primary care doctor is essential. That way, we can check out your issue and reverse the problems early on. Often, the treatment for these deficiencies is fairly simple, so the key is identifying them." Here are the top 9 vitamin deficiencies and how to spot them.

Vitamin Deficiency Anemia

Sick dizzy young woman suffering headache while working on her laptop at home. Covid-19 woman on quarentine doing tele work and suffering symptoms.Shutterstock

Vitamin deficiency anemia can cause dizziness and fatigue. “Vitamin deficiency anemia is a lack of healthy red blood cells caused by lower than usual amounts of vitamin B-12 and folate,” says the Mayo Clinic. “Symptoms can include fatigue, shortness of breath and dizziness. Vitamin supplements, taken by pill or injection, can correct the deficiencies.”

Calcium Deficiency

Woman has reflux acids at parkShutterstock

If you feel constant aches and pains in your bones or trouble with chest pains, you may have a calcium deficiency. "Calcium regulates your heartbeat," Dr. Graham says. "So a deficiency could cause an arrhythmia, or irregular heartbeat, and even lead to chest pains."

Vitamin D Deficiency

Modern rehabilitation physiotherapyShutterstock

Vitamin D deficiency can cause both physical and mental issues. “When vitamin D levels are low, and the body isn’t able to properly absorb calcium and phosphorus, there is an increased risk of bone pain, bone fractures, muscle pain, and muscle weakness,” according to Yale Medicine. “In older adults, severe vitamin D deficiency (levels less than 10 ng/mL) may also contribute to an increased risk of falls."

Vitamin A Deficiency

Young woman rubs her eyes after using glasses. Eye pain or fatigue concept.Shutterstock

Vitamin A deficiency can cause sight issues. "A lack of vitamin A causes the cornea to become dry and that makes the eyes cloudy and can lead to vision loss," Dr. Graham says. "It can also damage your retina."

Vitamin B12 Deficiency

Sleepy young woman drinking coffee, feeling tired, suffering from insomnia and sleeping disorder. Sad female sitting in modern kitchen interior, empty spaceShutterstock

Are you dealing with constant fatigue and memory issues? You may have a B12 deficiency. “Signs of a B12 shortfall include fatigue from anemia; numbness in hands, legs, and feet; or trouble with balance and walking,” says Harvard Health. “Memory can also suffer. Vitamin B12 is readily found in fish, chicken, milk, and yogurt. If you prefer plant-based options, try fortified non-dairy milks and cereals. Adults need 2.4 micrograms of B12 each day.”

RELATED: These Ultra-processed Foods May Be Shortening Your Life, According to New Study

Iron Deficiency

Sick woman with headache sitting under the blanketShutterstock

Iron deficiency is more likely to be common in women. “If you're low on iron, you may feel cold, tired, or short of breath,” says Harvard Health. “You may have headaches more frequently. Meat and seafood typically offer plenty of iron, and plant-based sources include beans, lentils, grains, spinach, and fortified cereals. Women over 50 need 8 milligrams (mg) of iron per day; younger women, 18 mg daily.”

Vitamin C Deficiency

Woman sitting on a sofa examines a bruise on her leg.Shutterstock

Vitamin C deficiency can cause unexplained bruising. “Severe vitamin C deficiency can lead to a disease called scurvy, which causes anemia, bleeding gums, bruising and poor wound healing,” says the Mayo Clinic. “If you take vitamin C for its antioxidant properties, keep in mind that the supplement might not offer the same benefits as naturally occurring antioxidants in food. The recommended daily amount of vitamin C is 90 milligrams for adult men and 75 milligrams for adult women.”

Vitamin B7 Deficiency

Woman's hand holding hair strands fallen on a comb in close-upShutterstock

A lack of vitamin B7, known as Biotin, can cause fatigue and hair and skin issues. “Deficiency may lead to neurological symptoms, including numbness, tingling, and muscle cramps,” says Narayana Health. Some individuals may experience cognitive issues, such as mental confusion or mild depression.”

RELATED: How to Eat to Lose Belly Fat in 3 Simple Stages

Low Potassium

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Symptoms of low potassium may include fatigue, muscle cramps, weakness, and constipation. “Abnormal heart rhythms (arrhythmias) are the most worrisome complication of very low potassium levels, particularly in people with underlying heart disease,” says the Mayo Clinic. “Treatment of low potassium is directed at the underlying cause and may include potassium supplements. Don't start taking potassium supplements without talking to your doctor first.” And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

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Nutrition & Diet

Top 9 Vitamin Deficiencies and How to Spot Them

Portrait of depressed young woman taking pills at home.
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Ferozan Mast
By Ferozan MastJul 06, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you deficient in essential vitamins? “There are many telltale signs of vitamin and mineral deficiencies,” Patricia Graham, MD, tells RUSH University Medical Center. “But the good news is that often, if you take steps to address the deficiency, the symptoms will either improve or go away altogether. Communicating your concerns with your primary care doctor is essential. That way, we can check out your issue and reverse the problems early on. Often, the treatment for these deficiencies is fairly simple, so the key is identifying them." Here are the top 9 vitamin deficiencies and how to spot them.

Vitamin Deficiency Anemia

Sick dizzy young woman suffering headache while working on her laptop at home. Covid-19 woman on quarentine doing tele work and suffering symptoms.Shutterstock

Vitamin deficiency anemia can cause dizziness and fatigue. “Vitamin deficiency anemia is a lack of healthy red blood cells caused by lower than usual amounts of vitamin B-12 and folate,” says the Mayo Clinic. “Symptoms can include fatigue, shortness of breath and dizziness. Vitamin supplements, taken by pill or injection, can correct the deficiencies.”

Calcium Deficiency

Woman has reflux acids at parkShutterstock

If you feel constant aches and pains in your bones or trouble with chest pains, you may have a calcium deficiency. "Calcium regulates your heartbeat," Dr. Graham says. "So a deficiency could cause an arrhythmia, or irregular heartbeat, and even lead to chest pains."

Vitamin D Deficiency

Modern rehabilitation physiotherapyShutterstock

Vitamin D deficiency can cause both physical and mental issues. “When vitamin D levels are low, and the body isn’t able to properly absorb calcium and phosphorus, there is an increased risk of bone pain, bone fractures, muscle pain, and muscle weakness,” according to Yale Medicine. “In older adults, severe vitamin D deficiency (levels less than 10 ng/mL) may also contribute to an increased risk of falls."

Vitamin A Deficiency

Young woman rubs her eyes after using glasses. Eye pain or fatigue concept.Shutterstock

Vitamin A deficiency can cause sight issues. "A lack of vitamin A causes the cornea to become dry and that makes the eyes cloudy and can lead to vision loss," Dr. Graham says. "It can also damage your retina."

Vitamin B12 Deficiency

Sleepy young woman drinking coffee, feeling tired, suffering from insomnia and sleeping disorder. Sad female sitting in modern kitchen interior, empty spaceShutterstock

Are you dealing with constant fatigue and memory issues? You may have a B12 deficiency. “Signs of a B12 shortfall include fatigue from anemia; numbness in hands, legs, and feet; or trouble with balance and walking,” says Harvard Health. “Memory can also suffer. Vitamin B12 is readily found in fish, chicken, milk, and yogurt. If you prefer plant-based options, try fortified non-dairy milks and cereals. Adults need 2.4 micrograms of B12 each day.”

RELATED: These Ultra-processed Foods May Be Shortening Your Life, According to New Study

Iron Deficiency

Sick woman with headache sitting under the blanketShutterstock

Iron deficiency is more likely to be common in women. “If you're low on iron, you may feel cold, tired, or short of breath,” says Harvard Health. “You may have headaches more frequently. Meat and seafood typically offer plenty of iron, and plant-based sources include beans, lentils, grains, spinach, and fortified cereals. Women over 50 need 8 milligrams (mg) of iron per day; younger women, 18 mg daily.”

Vitamin C Deficiency

Woman sitting on a sofa examines a bruise on her leg.Shutterstock

Vitamin C deficiency can cause unexplained bruising. “Severe vitamin C deficiency can lead to a disease called scurvy, which causes anemia, bleeding gums, bruising and poor wound healing,” says the Mayo Clinic. “If you take vitamin C for its antioxidant properties, keep in mind that the supplement might not offer the same benefits as naturally occurring antioxidants in food. The recommended daily amount of vitamin C is 90 milligrams for adult men and 75 milligrams for adult women.”

Vitamin B7 Deficiency

Woman's hand holding hair strands fallen on a comb in close-upShutterstock

A lack of vitamin B7, known as Biotin, can cause fatigue and hair and skin issues. “Deficiency may lead to neurological symptoms, including numbness, tingling, and muscle cramps,” says Narayana Health. Some individuals may experience cognitive issues, such as mental confusion or mild depression.”

RELATED: How to Eat to Lose Belly Fat in 3 Simple Stages

Low Potassium

Door handle open to toilet can see toiletShutterstock

Symptoms of low potassium may include fatigue, muscle cramps, weakness, and constipation. “Abnormal heart rhythms (arrhythmias) are the most worrisome complication of very low potassium levels, particularly in people with underlying heart disease,” says the Mayo Clinic. “Treatment of low potassium is directed at the underlying cause and may include potassium supplements. Don't start taking potassium supplements without talking to your doctor first.” And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

Healthy Body

5 Signs Your Body May Be Lacking Vitamin D, Say Experts

Young Woman is holding Vitamin D Capsule. Sun and blue Sky.
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Christopher Roback
By Christopher RobackSep 14, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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FACT CHECKED BY Alek Korab
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

The most popular supplement in America isn’t Vitamin C or a multivitamin—it’s Vitamin D. Vitamin D regulates your calcium levels, vital for healthy bones, and facilitates normal immune system function. So how do you know if you need it too? “Lack of vitamin D is not quite as obvious in adults,” says the Cleveland Clinic. “Signs and symptoms might include” the following.

You Might Feel Fatigue

Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office.Shutterstock/Prostock-studio

“Vitamin D deficiency is frequent and has been associated with fatigue and other unspecific symptoms including headache, musculoskeletal pain and weakness, depression, and impaired cognitive performance,” says one study published in Medicine. “Vitamin D treatment significantly improved fatigue in otherwise healthy persons with vitamin D deficiency.”

You Might Feel Bone Pain

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“Vitamin D status influences musculoskeletal health,” says one study published in Musculoskeletal Medicine. “Low vitamin D levels may lead to clinical manifestations, including bone pain, muscle weakness, falls, low bone mass, and fractures, with subsequent diagnoses of osteomalacia, osteoporosis, and myopathy.”

RELATED: Studies Show These are Proven Ways to Lose Visceral Fat

You Might Feel Muscle Weakness, Muscle Aches, or Muscle Cramps

Tired woman feeling neck pain, massaging tense muscles, suffering from chronic shoulder back ache.Shutterstock/fizkes

“Vitamin D is increasingly recognized to play an important role in normal muscle function,” say the authors of one study published in Bone Reports. “Low vitamin D status is associated with an increased risk of falls and proximal weakness. Since vitamin D deficiency is very common, and the signs are non-specific, it is important to maintain a high index of suspicion of vitamin D deficiency in patients with muscle pain and weakness.”

You Might Have Mood Changes, Like Depression

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“Depression in its own right is a disabling condition impairing all aspects of human function,” say the authors of a study in Issues in Mental Health Nursing. “In persons with a chronic medical disease, depression often makes the management of chronic illness more difficult. Recently, vitamin D has been reported in the scientific and lay press as an important factor that may have significant health benefits in the prevention and treatment of many chronic illnesses. Most individuals in this country have insufficient levels of vitamin D. This is also true for persons with depression as well as other mental disorders.”

If You’re a Child, You Could Get Rickets

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“Severe lack of vitamin D causes rickets, which shows up in children as incorrect growth patterns, weakness in muscles, pain in bones and deformities in joints,” says the Cleveland Clinic. “This is very rare. However, children who are deficient in vitamin D can also have muscle weakness or sore and painful muscles.”

RELATED: 25 Ways to Not Look Older After 50, Say Experts

What to Do if You Fear You Have a Vitamin D Deficiency

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“Your doctor can order a blood test to measure your levels of vitamin D,” says the Cleveland Clinic. “There are two types of tests that might be ordered, but the most common is the 25-hydroxyvitamin D, known as 25(OH)D for short. For the blood test, a technician will use a needle to take blood from a vein. You do not need to fast or otherwise prepare for this type of test.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Signs Your Body Needs More Nutrients

Dr. Janine Bowring, ND
Copyright Dr. Janine Bowring, ND/YouTube
Leah Groth
By Leah GrothSep 25, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you have a nutritional deficiency? According to research, nutritional deficiencies may cause developmental failure, loss of various body functions, and several other diseases, such as diabetes, vision loss, immunity loss, and cancer. What are the major causes of nutritional deficiencies? Insufficient intake of food, inability to absorb nutrients, and consumption of diets that lack some of the essential nutrients. So, how do you know if your body needs more nutrients? Janine Bowring, ND, is a naturopathic doctor, best-selling author, researcher, and formulator. In a new video, she answers the burning question. “Here are six signs your body needs more nutrients,” she says in the YouTube clip.

Muscle Spasms

https://youtube.com/shorts/-H165m1iV-s?si=_VLtZThW_tmyqSGJ

The first symptom that can signal a nutritional deficiency? “Number one, muscle spasms,” Dr. Bowring says, noting the symptom is also referred to as “Charlie horses.” What does this signal? “A magnesium deficiency,” she says, noting that you can take a magnesium supplement.

Teeth Grinding

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Do you wake up in the morning with a sore jaw? “Number two, if you grind your teeth at night, that can be an indication of parasites,” she says. She adds that it could also be due to a probiotic deficiency. The solution? Amp up your probiotic intake. You can do this by eating a probiotic-rich food or taking a supplement.

RELATED: 5 High-Protein Smoothies to Burn Fat Every Morning

Keratosis Pilaris

Keratosis Pilaris a harmless skin condition that causes dry, rough patches and tiny bumps, often on the upper armsShutterstock

Nutritional deficiencies can manifest in dermatological issues. “Number three, keratosis pilaris,” Dr. Bowring reveals. “Those bumps on the backs of the arms” may be a sign that you have a vitamin C and vitamin A deficiency. “You could have a low thyroid as well,” she says.

Hair Loss

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Does it seem like your hair is shedding? Number four on Dr. Bowring’s list is hair loss. “This can be related to low iron, omega 3s, and low protein,” she says.

Numbness or Tingling

Close up fingernail lack of nutrients on white background. do not make nails, do not care for nails and ugly nails no shape. this image use for health care concept.Shutterstock

Another sign to look out for? “Number five, numbness and tingling in your fingers, in the extremities,” Dr. Bowring says. This could be a B12 deficiency, she reveals.

Brain Fog

Sad Overweight plus size woman thinking about problems on sofa upset girl feeling lonely and sad from bad relationship or Depressed woman disorder mental health

And number six, “probably the most common,” is “a foggy brain, foggy thinking,” she says. The most common culprit? “A DHA deficiency,” she explains.

RELATED: I Lost 22 Pounds in 3 Months With These 7 Game-Changing Tips That Transformed My Body

Take Supplements

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If you are lacking nutrients, Dr. Bowring encourages supplements. “So make sure you're optimizing your fish oil consumption, or maybe a high-quality DHA supplement,” she says at the end of the video. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Healthy Body

6 Warning Signs Your Body Desperately Needs Vitamin B1

Dr. Eric Berg DC
Copyright Dr. Eric Berg DC/YouTube/Shutterstock
John-Chapple1
By John-Chapple1Mar 19, 2025
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you experience tingling in your hands, sharp pain shooting down your legs, or numbness in your feet? These could be warning signs that your body is desperately lacking essential vitamins, particularly vitamin B1. Dr. Eric Berg DC, a renowned expert in healthy ketosis and intermittent fasting, explains that vitamin deficiencies are behind most nerve problems, with B1 deficiency being the most common culprit. "The most common nerve problem that exists is something relating to either prediabetes or diabetes," says Dr. Berg. Learn how to identify these warning signs and discover the simple solutions that could reverse your nerve damage and help you live pain-free.

Warning Sign 6 Viral Nerve Pain After Stress

Certain viruses can hide in nerve bundles called ganglia, explains Dr. Berg. "What's unique about these viruses is they go into those areas, those little bundles, to evade the immune system and fly underneath the radar," he notes. These viruses can deactivate autophagy—your body's natural recycling system for damaged proteins and pathogens.

RELATED: 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Stress Triggers Hidden Viruses

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According to Dr. Berg, these dormant viruses often emerge after stressful events. "Cortisol is an immune suppressant. One of the most severe stresses someone can go through is emotional stress. This is why a lot of these dormant viruses come out of remission after a stress event," Dr. Berg explains.

Fight Viruses With This Amino Acid

Sick woman with headache sitting under the blanket​Frequent InfectionsShutterstock

There's an important relationship between two amino acids that can help combat these viruses. "These viruses need the amino acid called arginine to exist. And it just so happens that arginine competes with another amino acid called lysine," says Dr. Berg. If you supplement with enough lysine, you can block arginine and stop viral reproduction.

How Much Lysine You Need Daily

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Dr. Berg recommends: "You have to take a lot of lysine to compete and block arginine. You want to take 1000 milligrams to 3000 milligrams every single day for a period of time to put that virus back in remission, as well as do whatever you can to reduce stress."

RELATED: 20 Foods You Didn’t Know Were Ultra-Processed

Warning Sign 4 Sciatica and Back Pain

Chronic back pain. Adult woman is holding her lower back, while standing and suffering from unbearable pain.Shutterstock

Sciatica pain usually originates from disc issues, and Dr. Berg has identified a common deficiency in these cases. "A lot of people with disc problems are deficient in copper," he states. For relief, Dr. Berg suggests "either taking a supplement with copper or just putting copper cream topically around that area in your back where it originates to reduce the discomfort."

Warning Sign 3 Wrist Pain and Weakness

Closeup of male arms holding his painful wrist caused by prolonged work on the computer, laptop. Carpal tunnel syndrome, arthritis, neurological disease concept. Numbness of the handShutterstock

For the common wrist condition known as carpal tunnel syndrome, Dr. Berg points to a specific B vitamin deficiency. "This is usually a B6 deficiency," he explains. Addressing this specific deficiency can help relieve pressure on the median nerve in the wrist.

Warning Sign 2 Electric Shock Sensations

Pain in the foot of the elderly

Shutterstock

The protective sheath around your nerves requires specific nutrients to stay healthy. "If you're deficient in B12, you can get electric shock-like sensations in your nervous system, very painful or even numbness," says Dr. Berg.

Your Nerve's Protective Coating

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Dr. Berg explains why this happens: "B12 is involved with the myelin sheath around the nerve. That's the outer covering that protects the nerve, insulates it, and allows the signals to transmit."

RELATED: I Got My Best Body After 50 and Here’s How You Can, Too

Autoimmune Conditions and Vitamin D3

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For autoimmune conditions affecting the nerves like Multiple Sclerosis (MS), Dr. Berg recommends a specific vitamin. "Vitamin D3 is essential in reducing inflammation within the nerve cells and also your brain cells," he states.

High-Dose Vitamin D3 Strategy

Young Woman is holding Vitamin D Capsule. Sun and blue Sky.5 Signs Your Body May Be Lacking Vitamin D, Say ExpertsShutterstock

The dosage needed may be substantial. "You need to take large amounts of vitamin D3, 50, 60, 70, 80,000 IU of vitamin D3 to put that condition into remission," according to Dr. Berg, who references the Coimbra protocol for this approach.

The 1 Vitamin for Nerve Health

Closeup unrecognizable caucasian woman holding omega-3 fish oil capsules in hands and vitaminsShutterstock

The most common nerve problems are related to high blood sugar levels. "A lot of people with diabetes end up with nerve problems in their feet. They get numbness in the toes first, and then it kind of starts traveling in the foot," Dr. Berg explains.

RELATED: I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

The 1 Fix for Diabetic Nerve Pain

Diabetes,Blood,Sugar,Level,Lancelet,Glucometer​Balance Blood Sugar With Smart Food ChoicesShutterstock

What's causing this damage? "The sugar in the blood is creating such a demand for this one vitamin. That vitamin is called vitamin B1, thiamine," says Dr. Berg.

Why B1 Is Critical For Nerve Health

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Dr. Berg clarifies the relationship between diet and this deficiency: "The more carbohydrates or sugar someone consumes, the greater the need for B1. If you're prediabetic or diabetic, you have a lot of sugar going through the bloodstream. That means you're going to need even more B1 to compensate."

Try This Special Form of B1

Los Angeles, California, United States - 02-01-2023: A view of several bottles of Nature Made B12 vitamins, on display at a local grocery store.Shutterstock

He specifically recommends a form called benfotiamine: "I would take it in the form of benfotiamine because that tends to penetrate the myelin and get right into the nerve and very quickly reverse nerve damage that's caused from high sugar."

RELATED: Tone Sagging Arms in 2 Weeks With These 5 Exercises

Don't Forget This Partner Nutrient

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For B1 to work effectively, Dr. Berg points out another crucial nutrient: "In order for B1 to work, there's another cofactor that you need and that's magnesium." This mineral works synergistically with B1 to support proper nerve function and health.

Fitness & Workouts

Erin Oprea Shows Off Tiny Waist and Reveals 9 Signs You Are Protein Deficient

Erin_Oprea
erinoprea/Instagram
Leah Groth
By Leah GrothJun 05, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Erin Oprea is showing off her tiny waist – and schooling her followers about the importance of protein. In a new social media post, trainer to country stars Carrie Underwood and Maren Morris, discusses how protein is so crucial to weight loss. “LADIES, sooooo many of you are lacking PROTEIN!!! I hear it daily from you guys. A lot of women are getting 30 to 50 grams per day, that’s TERRIBLE!!! It’s time today to start focusing and you’ll see/feel a world of difference in your body!!!” she wrote in the caption, revealing 9 signs that you are protein deficient.

1. Hungry Quickly After Eating

The first sign you aren’t getting enough protein is that you get hungry shortly after eating. “For most individuals who are trying to lean out, we want to make sure that your protein intake is high, because that will help with hunger and fullness,” Chris McMahon, a nutrition and fitness coach, explains to The Body Network.

2. Losing Muscles

Bearded thin man measuring biceps, muscles of his left arm with a yellow tape measure. He's calm, serious, quiet. Wearing blue t-shirt. White background.Shutterstock

If you notice your muscles are dwindling away, it might be because you aren’t getting enough protein, according to Erin. McMahon explains that protein is a fundamental building block for muscles and helps you preserve them. “And if you are lifting weights and you are training, it'll help you build muscle,” he says.

Related: 12 Best Foods For Men to Build Muscle

3. Thinning Hair

Cropped shot of Asian man worry about his hair loss and baldness problem. Conceptual of hair problem on men's head.Shutterstock

According to Erin, thinning hair is another sign you aren’t getting enough protein.

4. Always Sore

young sporty woman shoulder pain from workout in the gymShutterstock

Are you always sore? Maybe you aren’t getting enough protein, per Erin. McMahon confirms that protein helps you “recover” from your workouts.

5. Anemia

Preparation for blood test by female doctor medical uniform on the table in white bright room. Nurse pierces the patient's arm vein with needle blank tube.Shutterstock

Are you anemic? It could be because of your diet. “Anemia is a condition that develops when your blood produces a lower-than-normal amount of healthy red blood cells,” explains the NIH. One of the ways you can become anemic is through an iron deficiency, and protein can help with that.

6. Brittle Nails

Hands of a woman playing with nails in stressShutterstock

Do your nails keep breaking? Erin mentions that it may be due to lack of protein – and UCLA Health agrees. Along with brittle hair, brittle nails are “often the first sign of deficiency,” they say.

Related: 7 Weight Loss Myths You Should NEVER Follow, According to Expert

7. Fluid Retention

Swollen feets because water retention in the bodyShutterstock

If you aren’t getting enough protein, your body might be retaining fluids, according to Erin.

8. Fatigue

Tired man in car. Sleepy drowsy driver, fatigue. Driving and sleeping in vehicle. Exhausted, bored or drunk person. Serious upset man with stress, despair, anxiety or melancholy. Problem in traffic.Shutterstock

If you feel tired, you might want to amp up protein, says Erin. UCLA Health also notes that trouble thinking “due to fluctuating blood sugar and protein’s effect on the brain’s neurotransmitters (which regulate mood)” and muscle weakness, “since amino acids are essential for building muscle mass,” are signs of protein deficiency.

9. Getting Sick Often

Sick woman with headache sitting under the blanketShutterstock

If you are getting sick a lot, take your protein situation under consideration, says Erin. UCLA Health adds that protein helps boost the immune system.

Related: Autumn Calabrese Shows Off Washboard Abs and Shares Tips On How to Stay “Fit Over 40”

10. Here’s How Much Protein She Recommends

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How much protein should you be aiming for? “The easiest goal is go 1 gram of protein per lb bodyweight! So, if you weigh 130lbs go for 130 grams!” says Erin in the caption.

💪🔥Body Booster: If you notice your muscles are dwindling away, it might be because you aren’t getting enough protein.

Nutrition & Diet

15 Daily Habits to Lose 5-10 Pounds in 30 Days

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15 Daily Habits to Lose 5-10 Pounds in 30 Days
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

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Alcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

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Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

Work Out First Thing

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Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

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Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

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Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

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This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

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Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

No Nighttime Snacking

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Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

Be Picky About Carbs

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You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

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Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

Get Enough Sleep

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Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

Lift Weights

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“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

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Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

No Junk Food

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Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

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Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

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This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

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Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

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“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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