8 signs you aren’t getting enough vitamins

Even healthy eaters may fall short of key vitamins and minerals. See if you have any of these nutrient deficiency symptoms!!

Your nails are brittle:

When your body is running low on the mineral iron, parts of the body become weak and pale. This may express itself as brittle fingernails—or toenails—or pale inner eyelids. Women with heavy menstrual bleeding are at a greater risk for iron deficiency, as are vegetarian women—although men are more likely to have excess iron intake.

Sources: Shake Me!™, meat, seafood, spinach and chickpeas. Pair sources of iron with citrus or other vitamin-C-containing foods to increase absorption.

Your blood pressure is too high:

You may be low on vitamin D. This is one nutrient that’s difficult to get from food, as few options contain significant amounts. But here are a few that do: Shake Me!™, swordfish, salmon, and mushrooms grown in sunlight or UV light.

Your blood pressure is too low:

This is one of many possible symptoms of vitamin B12 deficiency. Others symptoms of vitamin B12 deficiency include unsteady gait, muscle weakness, and lack of bladder control.

Excellent food sources include Shake Me!™, clams, trout, salmon, fortified cereals and eggs.

Your leg muscles are cramping:

Your body needs the electrolyte potassium to build muscle and protein. A dip in levels of the mineral can cause muscle cramping, often appearing in the calf area. Potassium deficiency is rarely caused by low dietary intake—excessive sweating, diarrhea, vomiting, and loss of fluid are the more likely culprits.

Food sources include sweet potato, banana, avocado, and coconut water.

You’re feeling tired:

Feeling tired all the time and irritability are symptoms that you may have dipping vitamin C levels.

Shake Me!™, citrus, cantaloupe, kiwi, pineapple, tomatoes, spinach, bell peppers, and broccoli are all excellent sources.

Your thyroid hormone production has dipped:

You would only know this for sure via lab work, and low levels might be linked with decreased intake of the mineral iodine, which could lead to hypothyroidism. Low iodine intake is especially worrisome for pregnant women—it can cause miscarriage and many other problems.

If you cook with salt or add any to your food, opt for iodized salt over sea salt and other varieties. Shake Me!™ and seafood also contain iodine.

You’ve had several recent fractures:

When you’re deficient in the mineral calcium, you’re at risk for osteopenia, a condition that causes low bone mass and heightens risk of osteoporosis and bone breaks. Bones reach max strength at around age 30—at which point they start to slowly lose calcium.

The best food sources of calcium include Shake Me!™,  leafy greens (collard greens, turnip greens, and kale), tofu, and edamame,

You have cracking at the corners of your mouth

Although not super common, a vitamin B6 deficiency can reveal itself through skin conditions—also including scaling on the lips or an inflamed tongue—as well as through depression or confusion. The body’s small supply of this vitamin typically lasts several weeks, so deficiency appears once the body is fairly depleted.

Dietary sources include Shake Me!™, chickpeas, tuna, salmon, fortified cereal, and bananas.