In the case of a nutrient deficiency, the body is not sufficiently supplied with vitamins and minerals. We reveal causes, symptoms and what helps against it.
What is a nutrient deficiency?
If you have a nutritional deficit, it indicates your body isn't getting enough of the necessary and supporting nutrients it needs. As a result, it can no longer function properly, causing symptoms such as tiredness and cracked mouth corners. A nutritional shortage might have a variety of causes, and the symptoms will only go away if these are addressed.
Macro and micronutrients: Helpers of the body
The nutrients we need can be divided into so-called macronutrients and micronutrients. This is how they are differentiated:
- Macronutrients: Macronutrients provide our body with energy that the body needs to maintain its basic functions. Suppliers include fats, proteins and carbohydrates.
- Micronutrients: They regulate bodily processes, such as the immune system and metabolism. We absorb micronutrients from vitamins, trace elements and minerals, for example.
Symptoms of the most common nutrient deficiencies
A nutritional deficit manifests itself in a variety of ways. It's not always possible to pinpoint nutrient shortage as the cause because these symptoms might be so vague. Health is affected differently depending on which nutrient is absent.
Symptoms of a protein deficiency:
When we eat too little protein, we get a protein deficit. It happens as a result of malnutrition or in older persons who can't keep up with a balanced diet. These signs and symptoms point to a protein deficiency:
- Muscle loss
- Weakened immune system
- Increased susceptibility to infections
- Fatigue
- Physical weakness
- Water retention
Symptoms of vitamin B12 deficiency:
Vitamin B12 aids in the production of red blood cells as well as the function and metabolism of nerve cells. Because the vitamin is predominantly found in meat, vegetarians and vegans are frequently accused of being deficient. Vitamin B12 insufficiency is indicated by the following symptoms:
- Difficulty concentrating
- Paleness
- Anaemia
- tiredness
- fatigue
- Tingling and even numbness of the limbs
- Orientation difficulties
- Uncertainty of movement
Causes of nutrient deficiency
The causes of nutrient deficiency are as varied as the symptoms. The following triggers are more common:
Malnutrition: Above all, an unbalanced diet often leads to a nutrient deficiency in industrialized countries. Especially highly processed foods and finished products, which contain a lot of wheat flour and sugar, are poor in nutrients.
Diseases: Various diseases can cause nutrients to no longer be absorbed optimally. These include, for example, various chronic intestinal diseases.
Medications: Some medications also prevent the proper absorption of nutrients.
Increased nutrient requirements: Athletes, pregnant women and breastfeeding women in particular generally have increased nutrient requirements.
Mental stress: Strong mental stresses such as mourning or separations can literally hit the stomach. Those affected suffer, for example, from a loss of appetite or gastrointestinal complaints, which can promote a nutrient deficiency.
Consumption of stimulants: People who consume excessive amounts of coffee, sweets, nicotine and/or alcohol are not only damaging their health in general. The absorption of nutrients can also be impaired.
Advanced age: Many old people no longer manage to take optimum care of themselves. This can have various causes, for example, those affected rarely make it to the grocery store or can no longer cook for themselves.
Treatment: This helps with a nutrient deficiency
If there is a nutrient deficiency, the first thing to do is to eliminate it. Here, it is best to discuss with the doctor which method is suitable. If, for example, the deficiency cannot be compensated for by a varied diet alone, or if it is very pronounced, supplementation with vitamins and minerals may be useful in some cases. Basically, the following tips will help to prevent a nutrient deficiency:
- Healthy diet: Diet is an important adjusting screw, especially in our country, to ensure that we get enough nutrients. We should eat plenty of fruits and vegetables (ideally seasonal and regional), obtain plenty of fiber (for example, from whole-grain products), and eat plenty of fish and lean dairy products for a well-balanced diet. Sweets, fast food, and convenience foods should only be consumed in extraordinary circumstances.
- Pay attention to increased nutrient requirements: Athletes, pregnant women, and lactating mothers should talk to their doctors about their new vitamin needs and alter their diet accordingly.
- Avoiding stimulants: As a general rule, smoking should be avoided. Alcohol and other stimulants should not be drunk on a daily basis, but only under extreme circumstances.
- Reduce stress: If you are under a lot of stress or pressure in your daily life, you should make an effort to relax in your spare time. Techniques like autogenic training and breathing exercises might help you relax.
In the case of elderly people, relatives and possibly caregivers should take care that they do not fall into malnutrition. Only if they eat a balanced and healthy diet can they absorb all the minerals and vitamins they need.