Effects of Lack of Vitamins and Minerals

Human body cannot synthesize most vitamins and minerals. You are supposed to provide these nutrients to your body through healthy diet. There has been an astounding rise in the sale of vitamin and mineral supplements over the last few decades. It is good that more and more people are becoming health conscious but it also suggests that more and more people are suffering from vitamin and mineral deficiencies. Either inadequate intake of vitamins and minerals through diet or inadequate absorption of vitamins and minerals in the digestive tract are the main causes of lack of vitamins and minerals in the body.

Vitamins and Minerals

Vitamin A and beta carotene, B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), B12 (cobalamin), C (ascorbic acid), D (ergo/cholecalciferol), E (tocopherol) and vitamin K (quinones) are the main vitamins required by the body. Vitamin C and all B vitamins should be present in the daily diet as they are water-soluble vitamins. They are flushed out of the body with excess water, at regular intervals. Our body stores the vitamins A, D, E and K in fat and so these vitamins are referred to as 'fat soluble vitamins'. Calcium, iron, iodine, copper, sodium, potassium, manganese, magnesium, phosphorus, potassium, and zinc are some of the main minerals or electrolytes which are necessary for proper functioning of the body.

Aging naturally reduces the capacity of the intestines to absorb vitamins and minerals. Growing children, pregnant and breastfeeding women and elderly people may develop vitamin and mineral deficiencies. People suffering from various diseases, undergoing surgeries and therapies like chemotherapy, radiation may experience lack of vitamins and minerals due to impaired functions of various body systems. Excessive smoking, alcohol and drug abuse, following a severe diet can result in vitamin and mineral deficiencies. Avoiding certain food items like milk, lack of exposure to sun can lead to calcium or D vitamin deficiencies. Vegans or vegetarians may suffer from B12 deficiency as this vitamin is mainly obtained from animal products. Following a wrong diet is one of the main causes of nutritional deficiencies.

Effects of Lack of Vitamins

Vitamins	Symptoms of Deficiency	Diseases/Disorders Caused by Deficiency	Food Sources	Recommended Daily Intake
Vitamin A	Blurred vision, poor night vision Frequent infections, especially upper respiratory infections Frequent bone fractures Damaged tooth enamel High cholesterol levels Outburst of acne, psoriasis Dry hair, dry skin, brittle nails	Glaucoma Measles Heart diseases Stroke Partial or complete blindness Thickening of skin Corneal ulcerations Stunted growth	Calf liver, Raw carrot, Cooked turnip greens, Fresh parsley, Red raw bell peppers, Boiled mustard greens, Sweet potato, Butter, Kale, Dry cayenne pepper, Boiled spinach, Steamed broccoli, Pumpkin, Cucumbers, Cheddar cheese, Cantaloupe melon, Eggs, Apricot, Papaya, Mango, Pea, Milk	Men and boys over 10 years: 1000 mcg Women and girls over 10 years: 800 mcg
Vitamin B1	Low energy levels Anorexia, indigestion, constipation Severe leg cramps Tingling sensation, numbness Stunted growth in children	Damaged nerve Circulatory problems Weak muscles Beriberi Inflammation of heart Heart failure and death	Berries, Green leafy vegetables, Organ meat, Legumes, Nuts, Pork, Wheat germ, Whole grain cereals, Husks of grains, Egg yolk, Yeast, Cornmeal	Men: 1.5 mg Women: 1.1 mg
Vitamin B2	Indigestion Hair loss Light sensitivity Skin lesions near nose and mouth Dizziness Deficiency of other B vitamins and minerals like iron, zinc	Digestive system problems Cataract Anemia Migraine Rosacea Vaginitis Carpal tunnel syndrome	Dark green vegetables, Romaine lettuce, Mushrooms, Calf liver, Spinach, Chicken eggs, Fish, Grains, Lean meat, Legumes, Cow's milk, Yogurt, Chard.	Men: 1.7 mg Women: 1.3 mg
Vitamin B3	Low energy level Abnormal cholesterol levels Skin irritation on exposure to sunlight, scaly skin Lack of appetite, mouth ulcers Mental confusion Diarrhea, indigestion after intake of fat Swollen tongue Fluctuating blood sugar levels	Pellagra Impaired brain function, Seizures Digestive problems Depression Headache, insomnia Anorexia Nausea	Fish like salmon, halibut, tuna, Chicken breast, Asparagus, Peanuts, Whole grains, Crimini mushrooms, Nuts, Peanut butter, Brewer's yeast.	Men: 19 mg Women: 15 mg
Vitamin B5	Low energy levels, fatigue Nausea Tingling in hands Insomnia Headaches Burning/shooting pain in the feet, numbness	Adrenal gland dysfunction Hormone imbalance Affected bile function Low blood count Lethargy, lack of vigor	Beef, Eggs, Legumes, Mushrooms, Cauliflower, Broccoli, Turnip greens and Sunflower seeds.	Men: 4 mg - 7 mg Women: 4 mg - 7 mg
Vitamin B6	Scaly oily skin on face and scalp Dizziness, weakness Convulsions Depression Swollen tongue Mouth ulcers	Development of kidney stones Skin diseases and disorders Anemia Numbness in hands and feet	Avocados, Bananas, Fish, Meat, Garbanzo beans, Poultry, Spinach, Whole grains like wheat and corn	Men: 2.0 mg 1.6 mg
Vitamin B7	Excessive tiredness Indigestion, diarrhea Dry, rough skin, skin infections Hair loss Brittle nails Reduced appetite Muscle pain	Severe fluctuations in blood sugar levels Skin and hair problems Damaged nerve, Numb fingers or limbs	Cheese, Nuts, Egg yolk, Green vegetables, Liver, Sunflower seeds, Sweet potatoes, Milk, Poultry	Men: 100 mcg Women: 100 mcg
Vitamin B9	Low blood count Swollen tongue Mouth ulcers Affects growth	Birth defects leading to brain disorders Low birth weight Megaloblastic anemia Heart diseases	Citrus juice, Fortified grains and products, Legumes and seeds, Fresh soybean sprouts, Green leafy vegetables (spinach, kale, etc.), Nuts	Men: 200 mcg Women: 180 mcg
Vitamin B12	Low hemoglobin Mental confusion Depression Memory loss Weakness	Anemia Nervous system damage Irreversible nerve damage Peripheral neuropathy Stunted growth	Eggs, Microorganisms in fresh fruits and vegetables, Fish, Fortified breakfast cereal, Liver, Meat, Milk	Men: 2.0 mcg Women: 2.0 mcg
Vitamin C	Excessive weakness Frequent infections Affected overall health Loose teeth Bleeding gums Delayed healing of wounds Rough, dry skin Vision problems	Scurvy leading to bleeding Weak immune system Osteoporosis Weight loss Sterility	Citrus fruits like lime, grapefruit, oranges, Black current, Guava, Melons, Broccoli, Brussels sprouts, Cabbage family vegetables, Dark green vegetables, Tomatoes, Potatoes	Men: 65 mg Women: 75 mg
Vitamin D	Mood swings Sleep disorder Muscle pain, fatigue Weight loss, depression Diarrhea, loss of appetite Weak fragile bones Weak immune system	Deficiency of calcium Low phosphorus levels Rickets in children Various autoimmune diseases Osteoporosis High blood pressure Certain types of cancer Defective teeth Weak immune system	Ultraviolet rays of the sun (15 mins exposure daily), Fish like tuna, mackerel, salmon and sardines, Cod liver oil, Fortified milk and juice, Beef liver, Egg yolk	Infants, children and adults up to 50 years of age : 200 IU Adults 51 to 70 years old : 400 IU Adults above 70 years old : 600 IU
Vitamin E	Weight loss Delayed growth in infants, children Muscle weakness Neurological deficits in adults Rough, dry skin Thin, dry hair Cognitive decline Fast aging	Cardiovascular diseases Increased chances of developing cancers Sterility, miscarriages Weak immune system Increased chances of Parkinson's disease Aches and pains Fragile red blood cells Decreased sex drive Liver problems Bone marrow diseases Affected brain function	Mustard greens, Turnip greens, Avocado, Peach, Papaya, Kiwi, Pumpkin, Swiss chard, Spinach, Chard, Almonds, Hazelnuts, Pine nuts, Olive oil, Sunflower oil, Sardines, Herrings	Children between 4 - 8 years : 10.5 IU Adults and Pregnant women : 22.5 IU Lactating women : 28.5 IU
Vitamin K	Fragile bones in the elderly Problem in clotting of blood Heavy menstrual bleeding Rough skin Cognitive problems Aches and pains	Impaired brain function Affected nervous system function Skin problems Hair loss Liver problems Hemorrhaging and/or Anemia Decreased bone mineral density	Broccoli, Spinach, Brussels sprouts, Cabbage, Cauliflower, Tomato, Celery, Parsley, Swiss chard, Spinach, Kale, Asparagus, Fruits like Avocado, Kiwi, Cheese, Egg yolk, Liver, etc.	Men : 80 mcg Women : 70 mcg

Effects of Lack of Minerals

Minerals	Symptoms of Deficiency	Diseases/Disorders Caused by Deficiency	Food Sources	Recommended Daily Intake
Calcium	Weak bones Weak teeth Abnormal blood pressure levels Blood clotting problems Digestion problems Tingling and numbness in hands and feet	Affected overall health Affected nerve and muscle functions Stunted growth Bone deformities	Grains, Yogurt, Cheese, Milk, Tofu, Spinach, Turnip greens, Mustard greens and Collard greens	0 - 12 months: 200 - 260 mg 1 - 8 years: 700 - 1000 mg 9 - 18 years: 1300 mg 19 - 50 years: 1000 mg Above 51 years: 1000 - 1200 mg
Iron	Low hemoglobin Excessive weakness Frequent infections Hair loss Dizziness Headache Brittle nails Depression	Affected overall health Anemia Weak immune system Low energy levels	Spinach, Thyme, Turmeric, Shellfish, Oysters, Figs, Celery, Lentils, Kidney beans, Walnuts	1 - 10 years: 7 - 10 mg 10 - 19 years: 10 - 11 mg Adult men: 8 - 10 mg Adult women: 10 - 15 mg Pregnant women: about 30 mg
Potassium	Weak muscles, fatigue Confusion Increased irritability High blood pressure Chronic diarrhea	Heart diseases Electrolyte imbalance Impaired function of the nervous system Affected pH	Kale, Mustard greens, eggplant, Cantaloupe, Blackstrap molasses, Strawberries, Banana, Tuna, Ginger root	1 - 8 years: 3.5 - 3.8 g 9 - 18 years: 4.5 g Above 19 years: 4.7 g Lactating women: about 5.1 g
Copper	Weak muscles, fatigue Blood vessels rupturing easily Hair loss Skin sores Breathing difficulty Irregular heart rate Discoloration of skin Frequent infections	Iron deficiency anemia Deficiency of pigment melanin Thyroid dysfunction Nerve damage Bone and joint problems Abnormal cholesterol levels	Calf liver, Crimini mushrooms, Spinach, Sesame seeds, Asparagus, Egg plant, Tofu, Walnuts, Pumpkin	1 - 8 years: 340 - 440 mcg 9 - 13 years: 700 mcg 14 - 18 years: 890 mcg Above 19 years: 900 mcg Pregnant women: 1000 mcg Lactating women: 1300 mcg
Magnesium	Weak muscles, fatigue Muscle cramps, spasms High blood pressure Headache Abnormal blood sugar levels Breathing difficulty Irregular/high heart rate Palpitations, tremor	Weak and soft bones Blood circulation problems Affected nerve function Bone and joint problems due to weak muscles	Sunflower/Sesame/Flax/ Pumpkin seeds, Summer squash, Peppermint, Turnip greens, Halibut, Kale, Celery, Cucumber	1 - 8 years: 80 - 130 mg 9 - 13 years: 240 mg 14 - 18 years: 36 - 410 mg Above 19 years: 310 - 400 mg
Sodium	Weak muscles, fatigue Muscle cramps, spasms Low blood pressure Confusion Sickness and dizziness Muscle cramps Dehydration	Severe deficiency can lead to unconsciousness, shock, coma and can prove to be fatal	Table salt Processed foods Salted, preserved foods and snacks	1-3 years: 1000 mg 4-8 years: 1200 mg 9-50 years: 1500 mg 51-70 years: 1300 mg Above 70: 1200 mg
Zinc	Weak muscles, fatigue Affected sense of smell and taste Mental/psychological problems Slow healing of wounds Anorexia Night blindness Hypogonadism Skin problems Diarrhea Hair loss Joint pain	Affected enzyme functions Weak immune system Affected metabolism Dwarfism Destruction of nerve cells in brain Weight loss	Whole grains, Meats, Fish, Dry fruits and nuts, Milk, Cheese, Yogurt, Thyme, Basil, Asparagus, Miso	1 - 3 years: 3 mg 4 - 8 years: 5 mg 9 - 13 years: 8 mg 14 - 18 years (men): 11 mg 14 - 18 years (women): 9 mg Above 19 (men): 11 mg Above 19 (women): 8 mg Pregnant and lactating women: 11-13 mg
Iodine	Weakness, fatigue Weight gain Mental/psychological problems Depression	Goiter, enlarged thyroid Weak immune system Affected metabolism Hormone imbalance Affected overall health Hypothyroidism Hyperthyroidism Cretinism Miscarriages	Sea vegetables, Yogurt, Cow milk, Cheese, Strawberries, Fortified foods	1 - 8 years: 90 mcg 9 - 13 years: 120 mcg Above 14 years: 150 mcg Pregnant and lactating women: 220 - 290 mcg

Apart from the above list, there exist several other essential elements like chromium, fluoride, molybdenum, selenium, chloride, phosphorus; and fiber, amino acids, fat, carbohydrates, protein, etc. which are necessary for proper functioning of the body. Vitamins and minerals are also known as 'micronutrients'. Excessive consumption of these micronutrients can lead to side effects and toxicity. Certain medications like diuretics and overuse of medications can affect the absorption or functions of vitamins and minerals in the body. Deficiency of one vitamin or mineral can affect absorption of another vitamin or mineral. Serious effects of lack of vitamins and minerals include heart failure, stroke, cancer, etc. I hope the article has helped you understand the significance of vitamins and minerals in the diet.