Symptoms of vitamin deficiency in women: a full guide for recognition and elimination
Vitamins are organic compounds necessary for the normal functioning of the body. They play a key role in many processes, including metabolism, immune function, growth and development. In women, due to physiological characteristics, menstrual cycle, pregnancy, lactation and menopause, the need for certain vitamins is often higher than in men. The lack of these vital substances can lead to a wide range of symptoms that affect health, energy, beauty and overall well -being.
The importance of vitamins for women’s health:
Vitamins are necessary to maintain:
- Bone health: Vitamins D and K.
- Reproductive function: Folic acid, vitamin E.
- Energy level: B vitamins, iron (which often needs vitamin C for optimal assimilation).
- Health of the skin, hair and nails: Vitamins A, C, E, BIOTIN.
- Immune system: Vitamins A, C, D, E.
- Functions of the brain and nervous system: B vitamins B.
- Prevention of chronic diseases: Antioxidant vitamins A, C, E.
Factors that increase the risk of vitamin deficiency in women:
- Dietary restrictions: Vegetarianism, veganism, strict diets for weight loss.
- Diseases of the gastrointestinal tract: Celiac disease, Crohn’s disease, ulcerative colitis that disrupt the absorption of nutrients.
- Taking certain drugs: Antibiotics, contraceptive tablets, proton pump inhibitors.
- Pregnancy and lactation: Increased needs for nutrients for the development of the fetus and breast milk production.
- Menopause: Hormonal changes can affect the absorption and use of vitamins.
- Chronic stress: Can deplete reserves of vitamins of group B.
- Excessive drinking: Violes the absorption and metabolism of many vitamins.
- Smoking: Increases the need for vitamin C.
- Age: With age, the body’s ability to absorb and use vitamins is reduced.
The main vitamins and symptoms of their deficiency in women (in detail):
1. Vitamin D (calciferol): “solar vitamin” for bones and immunity
- Role: Regulates the absorption of calcium and phosphorus necessary for the health of bones and teeth. Participates in the immune function, reduces the risk of certain diseases.
- Deficiency symptoms:
- Constant fatigue and weakness: One of the most common symptoms is often ignored.
- Bone pain and muscles: Especially in the back, hips and legs. It can be mistaken for arthritis or fibromyalgia.
- Frequent infections: A decrease in immunity makes the body more vulnerable to viruses and bacteria. Frequent colds, flu, bronchitis.
- Depression and mood swings: Vitamin D plays a role in the regulation of mood. A low level can contribute to the development of depression, especially in the winter months.
- Slow wound healing: Vitamin D is involved in the healing process.
- Hair loss: It may be associated with a deficiency of vitamin D, especially in combination with other factors.
- Increased sweating: Especially on the head, even at moderate temperature.
- Joint pain: Vitamin D is involved in maintaining the health of the cartilage.
- Osteopenia and osteoporosis: A long deficiency leads to a decrease in bone density and an increase in the risk of fractures.
- At-risk groups: Women living in the northern regions, with dark skin, elderly people, people with a limited stay in the sun, people with diseases that violate the absorption of fats.
- Sources: Sunlight (short -term stay in the sun without sunscreen), fatty fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, cereals).
- Diagnosis: Blood test for 25-hydroxyvitamine d [25(OH)D].
- Treatment: Reception of vitamin D3 additives (cholecalciferol) under the supervision of a doctor. The dosage depends on the level of vitamin D in the blood and individual needs.
2. Vitamin B12 (cobalamin): Energy and nervous system
- Role: It is necessary for the formation of red blood cells, maintaining the health of the nervous system and the synthesis of DNA.
- Deficiency symptoms:
- Fatigue and weakness: Due to the lack of red blood cells that carry oxygen.
- Dyspnea: Because of anemia.
- Pallor of the skin: Also due to anemia.
- Tingling and numbness in the arms and legs (peripheral neuropathy): Vitamin B12 is necessary for the health of nerve fibers.
- Problems with memory and concentration: Deficiency can affect cognitive functions.
- Depression and irritability: Vitamin B12 plays a role in the regulation of mood.
- Ulcers in the mouth and in the tongue: They can be painful and make food make it difficult.
- Problems with balance and coordination: Due to damage to the nervous system.
- Muscle weakness: It can be especially noticeable in the legs.
- Constipation: In some cases.
- At-risk groups: Vegetarians and vegans (vitamin B12 is mainly contained in animal products), elderly people (reduction of absorption), people with autoimmune diseases, people taking proton pump inhibitors.
- Sources: Meat, fish, poultry, eggs, dairy products, enriched products (vegetable milk, cereals). Vegans need to take vitamin B12 additives.
- Diagnosis: Blood test for vitamin B12.
- Treatment: Reception of vitamin B12 additives (cyanocobalamin or methylcobalamin) in the form of tablets, sub -language tablets or injections. The choice of form depends on the degree of deficiency and individual characteristics.
3. Iron: energy and oxygen transfer
- Role: It is necessary for the formation of hemoglobin, which transfers oxygen in the blood. Participates in energy exchange and immune function.
- Deficiency symptoms (iron deficiency anemia):
- Fatigue and weakness: The most common symptom.
- Dyspnea: Especially with physical exertion.
- Pallor of the skin, mucous membranes and nail bed: Due to the lack of hemoglobin.
- Headaches: Can be frequent and intense.
- Dizziness: Especially with sudden movements.
- Fitty nails: Nails can be thin, concave (coilonichia) or with longitudinal stripes.
- Hair loss: Iron is necessary for the health of the hair.
- Restless legs syndrome: Unpleasant sensations in the legs that require constant movement.
- Difficulties with concentration: Iron deficiency can affect cognitive functions.
- Carrying for unusual things (Picacism): For example, to chalk, earth, ice.
- Frequent infections: Reducing immunity.
- Inflammation of the tongue (glossitis): The language can be smooth, painful and swollen.
- At-risk groups: Women with abundant menstruation, pregnant women, vegetarians and vegans (iron from plant sources is worse absorbed), people with diseases that violate the absorption of iron.
- Sources: Red meat (beef, lamb), poultry (especially the liver), fish, legumes (lentils, beans, chickpeas), dark green leafy vegetables (spinach, cabbage), enriched cereals. Vitamin C improves the absorption of iron from plant sources.
- Diagnosis: A blood test for the level of hemoglobin, hematocrit, ferritin (indicator of iron reserves) and iron in blood serum.
- Treatment: Taking iron drugs (iron sulfate, iron gluconate, iron fumarat) under the supervision of a doctor. It is important to observe the dosage and take iron on an empty stomach or with vitamin C for better absorption. Side effects are possible, such as constipation, nausea and abdominal pain.
4. Folic acid (vitamin B9): cell health and pregnancy
- Role: It is necessary for the growth and division of cells, the synthesis of DNA and RNA, the formation of red blood cells. Especially important for pregnant women to prevent defects in the nervous tube in the fetus.
- Deficiency symptoms:
- Fatigue and weakness: Because of anemia.
- Dyspnea: Because of anemia.
- Pallor of the skin: Because of anemia.
- Ulcers in the mouth and in the tongue: They can be painful and make food make it difficult.
- Digestive problems: Diarrhea, loss of appetite.
- Irritability: Folic acid deficiency can affect mood.
- Congenital defects in the fetus (with deficiency during pregnancy): Defects of the nervous tube (Bifida back, anencephalus).
- At-risk groups: Pregnant and lactating women, people with diseases that violate the absorption of nutrients, people who abuse alcohol, people taking certain drugs (for example, methotrexate).
- Sources: Dark green leafy vegetables (spinach, broccoli, asparagus), legumes (lentils, beans), citrus fruits, avocados, enriched cereals.
- Diagnosis: Blood test for folic acid level.
- Treatment: Reception of folic acid additives. Pregnant women are recommended to take folic acid until conception and during the first trimester of pregnancy.
5. Vitamin A (retinol): vision, skin and immunity
- Role: It is necessary for vision (especially in the dark), skin health, immune function and cell growth.
- Deficiency symptoms:
- Chicken blindness (Nicatalopia): Difficulties with vision in the dark or in weak light.
- Dry skin and hair: The skin can be flaky and itchy.
- Dry eyes (xerophthalmia): It can lead to damage to the cornea and blindness.
- Frequent infections: Reducing immunity.
- Growth delay (in children): Vitamin A is necessary for growth and development.
- Acne: In some cases, vitamin A deficiency can contribute to the development of acne.
- At-risk groups: People with diseases that violate the absorption of fats (vitamin A is fat -soluble vitamin), people with insufficient fat consumption in the diet.
- Sources: Fatty fish (cod liver), dairy products, egg yolks, dark green and orange vegetables and fruits (carrots, sweet potatoes, spinach, pumpkin) that contain beta-carotene, predecessor of vitamin A.
- Diagnosis: Blood test for vitamin A.
- Treatment: Reception of vitamin A additives under the supervision of a doctor. An overdose of vitamin A can be toxic.
6. Vitamin C (ascorbic acid): antioxidant and immunity
- Role: A powerful antioxidant protects cells from damage by free radicals. It is necessary for the synthesis of collagen (important for the health of the skin, hair and joints), strengthens the immune system, improves iron absorption.
- Symptoms of deficiency (scurvy):
- Fatigue and weakness:
- Inflammation of the gums and bleeding:
- Slow wound healing:
- Easily arising bruises:
- Joint pain:
- Tooth loss:
- Dry skin and hair:
- Anemia:
- Frequent infections:
- At-risk groups: People with insufficient consumption of fruits and vegetables, smokers (smoking increases the need for vitamin C).
- Sources: Citrus fruits (oranges, grapefruits, lemons), berries (strawberries, blueberries, raspberries), kiwi, bell pepper, broccoli, tomatoes.
- Diagnosis: Blood test for vitamin C.
- Treatment: Increasing the consumption of products rich in vitamin C, intake of vitamin C.
7. Vitamin E (tocopherol): antioxidant and skin health
- Role: A powerful antioxidant protects cells from damage by free radicals. Supports the health of the skin, hair and nails, strengthens the immune system.
- Symptoms of deficiency (rarely found):
- Muscle weakness:
- Coordination problems:
- Tingling and numbness in the hands and legs:
- Reduced vision:
- Weak immunity:
- At-risk groups: People with diseases that violate the absorption of fats.
- Sources: Vegetable oils (sunflower, olive, corn), nuts (almonds, hazelnuts), seeds (sunflower, pumpkin), avocados, spinach, broccoli.
- Diagnosis: Blood test for vitamin E.
- Treatment: Reception of vitamin E additions under the supervision of a doctor.
8. Vitamin K: blood coagulation and bone health
- Role: It is necessary for coagulation of blood and bone health.
- Symptoms of deficiency (rarely found):
- Easily arising bruises:
- Bleeding:
- Reducing bone density:
- At-risk groups: People taking anticoagulants, people with diseases that violate the absorption of fats.
- Sources: Dark green leafy vegetables (spinach, cabbage, broccoli), vegetable oils, some fruits. Vitamin K is also synthesized by intestinal bacteria.
- Diagnosis: Blood test for blood coagulation.
- Treatment: Reception of vitamin K additives under the supervision of a doctor.
9. Biotin (vitamin B7): Hair, skin and nails health
- Role: Participates in the metabolism of fats, carbohydrates and proteins. It is necessary for the health of hair, skin and nails.
- Symptoms of deficiency (rarely found):
- Hair loss:
- Fitty nails:
- Dry skin:
- Dermatitis:
- Fatigue:
- Depression:
- At-risk groups: People who use a large number of raw eggs (avidine in a cheese egg binds biotin and prevents its absorption), people taking certain drugs (antibiotics).
- Sources: Eggs, liver, nuts, seeds, avocados, sweet potatoes.
- Diagnosis: Blood test for biotin.
- Treatment: Reception of biotin additives.
Diagnosis of vitamin deficiency:
Diagnosis of vitamins deficiency usually includes:
- Anamnesis collection and physical inspection: The doctor will ask questions about your diet, lifestyle, symptoms and medical history.
- Blood tests: To determine the level of specific vitamins in the blood.
- Other tests: Depending on the suspected deficiency, additional tests can be prescribed, such as urine analysis, densitometry (for assessing bone density) and others.
It is important to remember: Self -diagnosis and self -medication can be dangerous. If you suspect a deficiency of vitamins, consult a doctor to examine and prescribe the appropriate treatment.
Elimination of vitamin deficiency:
Treatment of vitamins deficiency usually includes:
- Diet change: Increased consumption of products rich in the necessary vitamins.
- Reception of additives: The doctor may prescribe vitamin additives in the corresponding dosage.
- Treatment of the underlying disease: If the deficiency of vitamins is caused by any disease, it is necessary to treat this disease.
Prevention of vitamin deficiency:
- A variety of and balanced nutrition: Include fruits, vegetables, whole grain products, legumes, nuts, seeds, meat, fish, poultry and dairy products in your diet.
- Reception of polyvitamins: Especially important for people who do not receive enough vitamins from food.
- Regular stay in the sun: For the synthesis of vitamin D.
- Consultations with a doctor: Especially during pregnancy, lactation and menopause.
- Avoid bad habits: Smoking and alcohol abuse can violate the absorption and use of vitamins.
In conclusion, it is important to understand that a deficiency of vitamins in women can manifest itself with various symptoms that affect the general state of health and well -being. Timely recognition and elimination of these deficits, with the help of a doctor, will help maintain health, energy and beauty for many years.