Vitamin and Mineral Deficiency Symptoms: Complete Chart (2026)
The common signs of every vitamin and mineral deficiency and who is most at risk, in one reference chart.
Vitamin D, iron, B12, and magnesium are the most common deficiencies worldwide. Symptoms include fatigue, muscle cramps, and weak immunity. At-risk groups include vegans, older adults, and women.
This chart outlines the symptoms associated with various vitamin and mineral deficiencies. It serves as a comprehensive reference for understanding the signs and at-risk populations.
The Complete Chart
The following chart details common nutrient deficiencies and their associated symptoms, providing a clear overview for individuals seeking to understand their nutritional health.
| Nutrient | Common Deficiency Signs | Who's Most at Risk |
|---|---|---|
| Vitamin A | Night blindness, dry eyes, frequent infections | Fat malabsorption, developing regions |
| Vitamin C | Bleeding gums, slow healing, fatigue (scurvy) | Smokers, very poor diets |
| Vitamin D | Bone pain, muscle weakness, fatigue, low immunity | Low sun, older adults, dark skin |
| Vitamin E | Nerve and muscle weakness (rare) | Fat malabsorption disorders |
| Vitamin K | Easy bruising, excess bleeding | Newborns, malabsorption |
| Thiamin (B1) | Fatigue, nerve damage, beriberi | Heavy alcohol use |
| Riboflavin (B2) | Cracked lips, sore throat, skin issues | Poor diets, alcohol use |
| Niacin (B3) | Pellagra: dermatitis, diarrhea, dementia | Very poor diets |
| Vitamin B6 | Anemia, confusion, rashes, weak immunity | Alcohol use, kidney disease |
| Folate (B9) | Anemia, fatigue; birth defects in pregnancy | Pregnant women |
| Vitamin B12 | Fatigue, tingling, nerve damage, memory issues | Vegans, older adults |
| Calcium | Weak bones, osteoporosis, muscle cramps | Postmenopausal women, low-dairy diets |
| Iron | Anemia, fatigue, pale skin, hair loss, cold hands | Women, vegetarians, endurance athletes |
| Magnesium | Muscle cramps, fatigue, irregular heartbeat | Diabetics, heavy alcohol use |
| Zinc | Poor immunity, hair loss, slow healing, taste loss | Vegetarians, older adults |
| Selenium | Fatigue, weak immunity, thyroid issues | Low-selenium soil regions |
| Iodine | Goiter, fatigue, weight gain, brain fog | Pregnant women, no iodized salt |
| Potassium | Weakness, cramps, irregular heartbeat | Low fruit/veg diets, diuretic users |
What are the most common nutrient deficiencies?
The most common nutrient deficiencies worldwide include vitamin D, iron, vitamin B12, and magnesium. These deficiencies can lead to various symptoms, such as fatigue, muscle cramps, and a weakened immune system.
Who is most at risk of deficiencies?
At-risk groups for these deficiencies include vegans and vegetarians, who may lack B12, iron, and zinc, older adults who often have lower levels of vitamin D and B12, and women who are particularly at risk for iron deficiency.
When to get tested instead of guessing
Symptoms of deficiencies should prompt individuals to get tested rather than self-diagnose. Blood tests are essential for confirming deficiencies and ensuring appropriate treatment.
How to Track Your Vitamins and Minerals
Most people track calories and macros but never see their micronutrients. Nutrola tracks over 100 nutrients, including every vitamin and mineral, from a photo or barcode, so you can see your RDA coverage and spot gaps before they become a problem. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
For related references, see Vitamin and Mineral Upper Limits, Best Food Sources of Every Vitamin and Mineral (Complete Chart 2026), and the complete vitamin and mineral RDA chart.
Sources and Disclaimer
Values are compiled from the NIH Office of Dietary Supplements and USDA FoodData Central, for healthy adults unless noted; needs differ by age, sex, pregnancy, and medical conditions. This chart is educational and not medical advice. Talk to a healthcare provider before changing supplements or if you suspect a deficiency.
Frequently Asked Questions (FAQ)
What are the symptoms of vitamin D deficiency?
Symptoms of vitamin D deficiency can include fatigue, bone pain, muscle weakness, and an increased risk of infections. It is important to monitor these symptoms, especially in at-risk populations.
What are the symptoms of iron deficiency?
Iron deficiency symptoms often manifest as fatigue, weakness, pale skin, and shortness of breath. Individuals may also experience dizziness or cold hands and feet.
What are the symptoms of B12 deficiency?
Vitamin B12 deficiency can lead to symptoms such as fatigue, weakness, constipation, loss of appetite, and nerve problems like tingling and numbness. Cognitive issues may also arise.
What are the most common nutrient deficiencies?
The most common nutrient deficiencies include vitamin D, iron, vitamin B12, and magnesium. These deficiencies are prevalent across various populations and can lead to significant health issues.
How do I know if I am vitamin deficient?
To determine if you are vitamin deficient, consider your symptoms and dietary habits. Blood tests are the most reliable method to confirm deficiencies and should be discussed with a healthcare provider.
What are the signs of magnesium deficiency?
Signs of magnesium deficiency may include muscle cramps, mental disorders, osteoporosis, fatigue, and irregular heartbeat. These symptoms highlight the importance of adequate magnesium intake.
Key Takeaways
- Vitamin D, iron, B12, and magnesium are frequently deficient nutrients.
- Symptoms can vary widely, including fatigue and muscle cramps.
- Certain populations are at higher risk for deficiencies.
- Blood tests are essential for confirming nutrient deficiencies.
- Self-diagnosis based on symptoms is not recommended.
- Adequate nutrition is critical for maintaining overall health.
Ready to Transform Your Nutrition Tracking?
Join millions who have transformed their health journey with Nutrola!