Vitamin Deficiencies in Men and Women

Sometimes we experience changes in the body that are unexpected and draw our attention. It might be a new brittleness in the nails or a splitting of hair; perhaps it’s an ulcer around the mouth or difficulty seeing at night. It’s easy to jump to conclusions about what the causes might be, but often they have a simple answer: a vitamin deficiency. 


A lack of biotin in your diet can cause brittle hair and nails. Biotin is a B7 vitamin that helps the body to convert food to energy. When there isn’t enough biotin in the body, you may notice hairs splitting or thinning, and nails becoming brittle. 

A biotin deficiency isn’t the only reason for these symptoms, but it is a possible one. Other symptoms include chronic fatigue and muscle pain. Those at greatest risk of biotin deficiency are smokers, drinkers, and pregnant women. You can get biotin from nuts, seeds, spinach, and broccoli, as well as supplements that can be purchased in your local pharmacy aisle. 



If you experience ulcers or lesions around the mouth, you may have a lack of vitamins and minerals in your body. These symptoms can indicate that your diet requires more iron or B vitamins such as thiamine, riboflavin, and pyridoxine. 

Ulcers and lesions around the mouth can be sore and unsightly, especially if you work in a public-facing role. There’s a chance you have an iron deficiency, which you can combat by eating more leafy greens, nuts, seeds, and whole grains.


Do you spit blood into the sink in the morning or evening after you’ve brushed your teeth? If so, you might be brushing them too hard, but it might also be a deficiency in vitamin C, which plays an important part in healing and immunity. It also acts as an effective antioxidant. 

Your body does not produce vitamin C naturally, so you have to add it to your diet by consuming vitamin-rich foods such as citrus fruits, berries, and peppers, or taking a good muti-vitamin tablet which can be bought from places like Simple Online Pharmacy


If you notice that seeing in the dark is becoming more problematic for you, don’t ignore it. This may be a simple vitamin deficiency in your diet, but it can lead to blindness. A reduction in night vision can be caused by a deficiency in vitamin A. 

If this deficiency is neglected, the symptoms of night blindness can lead to a much more serious condition called xerophthalmia. This is characterized by extreme dryness and lesions on the eye. To increase vitamin A in your diet, eat dark leafy greens and yellow-orange colored vegetables


Dandruff can occur at any age, and it’s related to different factors. Dry air in winter can cause it, as can shampoos that react with your skin. However, a deficiency in some core B vitamins can also be a cause. 

Skin conditions caused by deficiencies in B vitamins like zinc, niacin (vitamin B3), riboflavin (vitamin B2), and pyridoxine (vitamin B6) affect the oil-producing areas of the body, resulting in dry patches. Eat legumes, nuts and whole grains to improve your vitamin B intake. 


People of all ages may be affected by hair loss, not just adult men. Although stress, gender, and age do play a role in this condition, they aren’t the only factors. In many cases there is a deficiency in some vital core vitamins like zinc, iron, niacin, and biotin. 

If you experience hair loss and you suspect it’s due to dietary deficiencies, you could try adding more core vitamins to your diet. You can get these essential vitamins from dark leafy greens, nuts, seeds, and whole grains.


Red or white bumps that appear on the skin and look like goosebumps are most common in children. They can appear on the cheeks, arms, thighs and buttocks. Often this condition, known as keratosis pilaris, is related to a deficiency in vitamins A and C; however, it may also have a genetic component. 

If a family member has this condition or has had it in the past, it’s likely it has a genetic origin; otherwise, however, you will need to supplement your diet with dark leafy greens, or yellow-orange colored vegetables and fruit. You may also take a supplement for vitamins A and C.


Do you sometimes experience uncontrollable nerve movements in your legs? This could be accompanied by an unpleasant or uncomfortable sensation. You might also have an urge to move your legs. This condition is not fully understood, but it’s thought to relate to certain deficiencies. 

Studies show that this condition could be linked to low blood-iron stores. You can obtain iron from many foods, including legumes, leafy greens, nuts, seeds, and whole grains. A good multivitamin is also recommended. 

If making changes to your diet or vitamin intake doesn’t improve the condition you’re struggling with, please be sure to make your concerns known to your physician or another appropriate healthcare professional. 

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