How Vitamin or Mineral Deficiency Affects Your Body and Wellbeing

Vitamins and minerals are essential for the body to function optimally. They influence everything from energy production and hormonal balance to the immune system and mood. Vitamin and mineral deficiencies are relatively common, often due to stress, diet, reduced absorption, or increased needs. There is also something known as functional deficiency, where levels are within the reference range but still insufficient for the body's individual requirements. In some cases, this can be linked to vague experiences such as fatigue, a need for better recovery, or challenges with cognitive function.

This article is written in collaboration with Medisera, which offers health tests you can easily order from home. Medisera sends your referral, you go to your chosen collection point and have a venous blood sample taken from your arm. The blood analysis is performed at Karolinska University Laboratory, Unilabs, or SYNLAB. You conveniently get a clear picture of your vitamin and mineral levels and can track your blood values over time. Medisera's doctors comment on your test results, and you can access them by logging into 'Min Journal' with your e-identification.

What is vitamin and mineral deficiency?

In cases of pronounced deficiency, when levels fall below the reference range, the body's functions can be affected. However, many people find that their personal optimal levels may differ from the general reference ranges. By taking a blood test, you can get an assessment of your levels.

Three important vitamins - Vitamin D, B12 (cobalamin), and B9 (folate)

Among the vitamins most often found to be at insufficient levels in the body are Vitamin D, B12, and folate. They are important for the normal function of the nervous system, normal energy-yielding metabolism, the immune system, and cell division/blood formation. Below, we review the roles they play in the body, how a deficiency can manifest, and what you can do to optimise your levels.

Vitamin D – the sunshine vitamin

Vitamin D contributes to the normal function of the immune system, the maintenance of normal muscle function, and the maintenance of normal bones. Deficiency is common in the Nordic region during the winter months.

Symptoms of deficiency can include:

– Fatigue and low mood

– Muscle weakness

– Recurring infections

– Reduced bone density

How can I influence my Vitamin D levels?

You get Vitamin D from the sun, oily fish, and fortified products. During autumn and winter, many people need an extra supplement. If you want to test your Vitamin D levels, you can find the blood test here.

Vitamin B12 – important for energy and nerves

Vitamin B12 contributes to the normal functioning of the nervous system, normal red blood cell formation, and normal energy-yielding metabolism. Deficiency is common among vegans, the elderly, and individuals with gastrointestinal issues.

Symptoms of B12 deficiency:

– Fatigue and difficulty concentrating

– Numbness or tingling sensations

– Impaired memory

– Anaemia

How can I influence my B12 levels?

B12 is found mainly in animal-based foods. A supplement can be valuable for people with reduced absorption or those following a vegan diet. If you want to test your B12 levels, you can find the blood test here.

Folic Acid (Vitamin B9) – important for cells and blood formation

Folic acid contributes to normal blood formation and has a role in the process of cell division. B9/Folate also contributes to the reduction of tiredness and fatigue. Vitamin B9 is especially important before and during pregnancy.

Symptoms of deficiency:

– Fatigue

– Anaemia

– Headaches

– Impaired recovery

How can I influence my B9 levels?

Folic acid/folate is found in green leafy vegetables, beans, and whole grains. Supplements may be necessary during pregnancy or in cases of reduced absorption. If you want to test your B9 levels, you can find the blood test here.

Three important minerals - iron, magnesium, and zinc

Iron, magnesium, and zinc are three minerals that affect everything from energy levels and muscle function to the immune system and skin health. Deficiency is relatively common and can cause symptoms, but it can often be addressed with the right diet, lifestyle, and supplements. Below is an overview of their most important functions and what to be aware of.

Iron – the key to oxygen transport

Iron contributes to normal oxygen transport in the body. Iron deficiency is common in menstruating women, pregnant women, athletes, and individuals who do not consume an iron-rich diet.

Symptoms of deficiency:

– Extreme fatigue

– Dizziness and headaches

– Pale mucous membranes

– Shortness of breath

– Impaired physical performance

How can I influence my iron levels?

Iron-rich foods include red meat, legumes, pumpkin seeds, and spinach. Sometimes, an extra iron supplement may be needed. If you want to test your iron levels, you can find the blood test here.

Magnesium – the mineral for muscles, energy, and recovery

Magnesium contributes to normal muscle function, the normal functioning of the nervous system, and normal energy-yielding metabolism. It also contributes to the reduction of tiredness and fatigue.

Symptoms of deficiency:

– Muscle cramps

– Sleep problems

– Heart palpitations

– Fatigue and low energy

How can I influence my magnesium levels?

Magnesium is found in nuts, seeds, legumes, and green leafy vegetables. If you wish to take a supplement, you can find it here. If you want to test your magnesium levels, you can find the blood test here.

Zinc – important for the immune system and skin

Zinc contributes to the normal function of the immune system, the maintenance of normal skin, and has a role in the process of cell division. Zinc also contributes to the maintenance of normal testosterone levels in the blood.

Symptoms of deficiency:

– Impaired skin and hair quality

– Slow wound healing

– Weakened immune system

– Decreased appetite

How can I influence my zinc levels?

Zinc is found in shellfish, seeds, and whole grains. A zinc supplement from Great Earth can be an option for individuals with increased needs. If you want to test your zinc levels, you can find the blood test here.

Why do vitamin and mineral deficiencies occur?

Vitamin and mineral deficiencies can arise for various reasons. A common cause is a restrictive diet or a generally low nutrient intake, meaning the body doesn't get the building blocks it needs. Stress and high physical strain can also increase the demand for nutrients, while impaired absorption in the stomach and intestines can reduce the body's ability to utilise them. Certain medications can also negatively affect absorption. For many, the need for these nutrients naturally increases during periods such as pregnancy, breastfeeding, or intense exercise.

How do you know if you have a deficiency?

Symptoms can provide clues, and blood tests offer information about your vitamin and mineral levels. You can test your levels through blood tests as a preventative measure and to monitor your values over time.

Functional deficiency and optimal levels

Even if test results show you are 'within the reference range,' it's always best to consider your individual needs and how you feel. Reviewing your diet, lifestyle, sleep, and stress levels is crucial for supporting your health. Sometimes, a high-quality food supplement can be a good complement to ensure an adequate intake.

How to prevent and address a deficiency

To prevent and address vitamin and mineral deficiencies, it's important to eat a varied diet rich in vegetables, legumes, nuts, seeds, and high-quality protein sources. It is equally important to prioritise sleep and recovery, and to exercise regularly, as lifestyle factors influence the body's nutrient balance. If you have symptoms, it can be valuable to test your levels to get a clear picture of any potential deficiencies, and sometimes you may need help from a doctor for a broader clinical assessment. You can also test your levels preventatively and to monitor your blood values over time. High-quality food supplements can be a good complement to ensure the body receives sufficient levels of vitamins and minerals.

Summary

Vitamin and mineral deficiencies can affect everything from energy and the immune system to mood and recovery. By preventing deficiencies and monitoring your blood values over time, you can actively work to support your health and wellbeing.

Sources

Swedish Food Agency

1177 Vårdguiden

National Institutes of Health – Office of Dietary Supplements

WHO – Micronutrients