Latest news with #nutrientdeficiency
Yahoo
a day ago
- Health
- Yahoo
7 Subtle Signs You Have a Vitamin E Deficiency, According to a Dietitian
Let's be honest, Vitamin E rarely gets the spotlight. It's not as trendy as its cousin, vitamin D, and most of us barely think about it until something feels 'off.' But behind the scenes, this unsung nutrient quietly supports everything from how strong you feel to how sharp your mind is. So, signs of vitamin E deficiency are worth knowing. As a dietitian, I've seen firsthand that vitamin E deficiency doesn't come with a loud warning siren. Instead, it creeps in with symptoms you might blame on stress, aging, or just a rough week. And while it is not as common as other nutrient deficiencies, it can happen! If you think you're deficient, contact your healthcare provider or a dietitian who can help test your levels, and if needed, come up with a specific plan that will work best for you. Keep reading to find out how your body might be hinting that it's craving this overlooked vitamin, and natural ways to get your levels up. Signs of a vitamin E deficiency 1. Muscle weakness One of the first signs of vitamin E deficiency is muscle weakness. This condition occurs because vitamin E is essential for protecting cell membranes, particularly in muscle cells, from oxidative damage. Without adequate vitamin E, free radicals can damage muscle tissue, leading to reduced strength and increased fatigue. If you've been noticing episodes of unexplained muscle weakness, it could be worth evaluating your vitamin E intake by asking your provider to run some tests. 2. Poor coordination and balance (ataxia) Vitamin E is critical for maintaining the health of your nervous system. When levels are insufficient, the nerves that transmit signals to your muscles and throughout your body can suffer damage, resulting in poor coordination, balance issues, and clumsiness. Other common symptoms may include slurred speech, trouble with rapid hand movements, shaky head movements, poor vision, difficulty standing still with eyes closed, and certain reflex changes in the feet. This condition, medically referred to as ataxia, may develop over time but often becomes evident in those with prolonged deficiency. Ataxia in those with vitamin E deficiency usually starts showing symptoms between the ages of 5 and 15 if left untreated. However, if high doses of vitamin E are started early (before symptoms appear), these issues may be completely prevented. 3. Numbness and tingling (peripheral neuropathy) Do your hands and feet often feel numb or tingly? Peripheral neuropathy, or damage to the nerves outside the brain and spinal cord, is another telltale sign of vitamin E deficiency. This happens because low levels of vitamin E can impair nerve function and hinder signal transmission. The tingling you feel can be a warning sign of poor nerve health, which begs attention to your dietary habits. Just remember that peripheral nerves can be damaged by many different things, such as toxins, certain medications, or a lack of essential vitamins (not just vitamin E). Since nerve problems like pain, tingling, or weakness can have many possible causes, it's important to contact your doctor who can look at all these possibilities to find the right diagnosis and treatment. 4. Vision problems Vitamin E also has a protective role in maintaining healthy eyes. The eye is especially vulnerable to damage caused by oxidative stress, which happens when there's an imbalance between harmful free radicals and protective antioxidants. This imbalance may lead to various eye diseases, blurry vision, and difficulty focusing. Vitamin E, particularly its most common form, α-tocopherol, has gained attention for its antioxidant properties. Research shows that vitamin E plays a key role in supporting cell health and survival by activating important pathways that help with its absorption, transport, and use in the body. These actions may provide protective benefits for the nerves and cells in the eye. However, studies on vitamin E supplements in humans have sometimes shown mixed results on eye health support, and more research is needed. 5. Immune system impairments A weakened immune response is another symptom of inadequate vitamin E. Because vitamin E serves as an antioxidant that supports the immune system, low levels may make you more vulnerable to infections. Studies in both animals and humans show that vitamin E may affect immune responses in both healthy and disease conditions. Vitamin E may also help improve the body's ability to fight infections. However, the benefits are often modest, and in some cases, positive effects were only seen in certain groups of people rather than everyone. 6. Dry or irritated skin If you've been battling dryness, flakiness, or irritated skin, vitamin E deficiency might be playing a role. Vitamin E is well-known for helping to promote skin health by protecting it from oxidative damage and strengthening its barrier. Without an adequate supply, the skin may lose its natural moisture balance, becoming prone to dryness and irritation. Atopic dermatitis is a skin condition that may be linked to immune system changes, and vitamin E could help by lowering levels of a protein called IgE. Data shows that vitamin E intake significantly improved symptoms like itching and skin lesions compared to a placebo, among people who experience atopic dermatitis. 7. Anemia Vitamin E plays a role in the formation and protection of red blood cells. A deficiency may lead to hemolytic anemia, a condition in which red blood cells break down faster than they can be replaced. This often results in symptoms like extreme fatigue, pale skin, and shortness of breath. This condition is more frequently seen among premature infants. How to get enough vitamin E The recommended daily intake of vitamin E for adults is 15 milligrams, which can typically be achieved through a balanced diet. Some natural sources of vitamin E include almonds, sunflower seeds, spinach, and avocado. Individuals with malabsorption conditions, such as celiac disease or cystic fibrosis, may need additional supplementation under professional guidance. Some ways to include vitamin E in your diet include: Snack on almonds or sunflower seeds Add mashed avocado to your sandwich Blend spinach into your smoothies Top your oatmeal with hazelnuts Drizzle chia seed oil over your salad or roasted veggies The bottom line Recognizing the signs of vitamin E deficiency is just one step. Listening to your body's signals may lead to early detection and a quicker return to good health. Consulting with a healthcare professional, such as a dietitian, is always a good idea to develop a tailored plan that helps meet your nutritional needs if you suspect a vitamin E deficiency. It is always wise to test your levels before blindly adding supplements to your routine. Vitamin E might be an unsung hero of overall health, but considering its pivotal role in everything from muscle strength to immunity, it's clear this nutrient deserves your attention. If you've noticed any of the signs discussed here, taking steps to address vitamin E deficiency could make a world of difference in how you feel. Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider. 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WebMD
18-07-2025
- Health
- WebMD
Weight Loss Drugs Work – but Only if You Do These 3 Things
July 18, 2025 – You know them by names like Ozempic and Wegovy, and for what they can do – help people lose weight. But if you're among the roughly 1 in 8 Americans who've tried GLP-1 drugs – including newer options like Zepbound and Mounjaro, which target more than one hormone – you could be at risk of nutrient deficiency, muscle loss, and even bone loss, unless you make diet and exercise part of the picture. "Although GLP-1 medications are a major breakthrough in obesity management, lifestyle factors still matter," said JoAnn E. Manson, MD, a professor of medicine at Harvard Medical School. "Outcomes of patients on these medications are much better with attention to adequate protein intake, healthy diet, good hydration, and regular muscle-strengthening exercises to mitigate the loss of lean body mass." Manson is a co-author of new guidelines to help, published in JAMA Internal Medicine, one set for doctors and another for patients. "These represent what we believe are the first systematic tools to implement lifestyle interventions alongside GLP-1 medications," said Farhad Mehrtash, MPH, a co-author of the guidelines and a graduate of the Harvard T.H. Chan School of Public Health. Here's a three-pronged approach to make the most of modern weight loss medications. 1. Maintain Your Muscle With any weight loss, including that with GLP-1s, you don't get to pick where you lose it. "Loss of muscle and lean body mass is common on these medications, on average about 25%," said Manson. Over time, that can lead to bone loss too, especially in older adults or those with sedentary lifestyles. Eat plenty of protein, the guidelines say. Aim for 1 to 1.5 grams per kilogram (or about half a gram per pound) of body weight each day – or 20 to 30 grams per meal. That's slightly higher than the standard 15 to 30 grams per meal recommended for all adults. Exercise is also critical. Start with an evaluation of where you are now, and slowly work up to 150 minutes of cardio (like walking) and two to three 30-minute strength sessions each week, the CDC's recommended activity level. Don't just rely on your doctor to guide you. "Most doctors won't have the time to thoroughly go through your exercise history, current lifestyle, and any hurdles to beginning exercise," said Samuel Klein, MD, a professor of medicine and nutritional science at Washington University in St. Louis. "Work with a trainer or someone who is an expert in how to exercise." Insurance might cover personal training (if a doctor prescribes it as part of a medically necessary treatment plan), but a better bet: Ask your health care provider if it offers a formal weight management program – many qualify for reimbursement. 2. Sidestep Side Effects The right eating strategy can help offset potential digestive side effects, such as constipation, nausea, and heartburn. "I recommend smaller, more frequent meals, decreasing fat and salt intake, and chewing slowly so that you reduce the amount of bulk leaving your stomach," said Klein. That helps your gut better manage the slower-than-usual movement of food into your intestines caused by GLP-1s. Staying hydrated helps keep things moving, too – and dehydration is a risk of these medications, which suppress thirst along with appetite. The guidelines encourage eight to 12 glasses of water a day, along with soups and water-rich fruits and vegetables like cucumbers and watermelon. Keep dehydrating drinks with things like alcohol and caffeine to a minimum. 3. Keep These Habits – Even Post-Meds These medications are intended for long-term use, said Jody Dushay, MD, a co-author of the guidelines and assistant professor of medicine at Harvard Medical School. "That said, once people reach a weight loss plateau at the highest tolerated dose, then you move to the weight maintenance phase of treatment." That could mean "lowering the dose, staying on the same dose but extending the number of days between injections, or, least commonly, a trial off medication," Dushay said. In general, keeping weight off is notoriously difficult, but research suggests that the key to success comes down to one thing: consistency. "Weight regain is highly individualized and depends on many factors," said Dushay. Chief among them is an "ongoing engagement in a healthy lifestyle."
Yahoo
02-06-2025
- General
- Yahoo
6 Warning Signs of a Nutrient Deficiency, According to Dietitians
Reviewed by Dietitian Kelli McGrane, M.S., RDCracks in mouth corners, tingling hands or spoon-shaped nails may signal nutrient gaps. Fatigue and slow-healing wounds often stem from deficiencies in vitamins and minerals. Poor diet, absorption issues and restrictive eating increase the risk of nutrient you ever noticed a cut that just wouldn't heal, or nails that keep breaking, no matter what you do? These small issues may seem harmless, but they could be your body's way of alerting you to a nutrient deficiency. To function well and feel your best, your body needs enough calories and a steady supply of macronutrients (protein, carbs and fats) and micronutrients (vitamins and minerals). Even in populations where food is abundant, micronutrient deficiencies are surprisingly common. Over 45% of the U.S. population gets inadequate amounts of vitamins A, C, D or E, and many fall short on other essential vitamins and minerals, too.1 If you follow a restrictive diet, struggle with a lack of appetite, have a health condition that affects absorption or have limited access to certain foods, there's a chance that you're falling short of meeting your nutrient needs. Here are some subtle—and not-so-subtle—ways your body may be alerting you to a nutrient deficiency: If you've ever had cracked, red and sore skin in the corners of your mouth, you've experienced what's known as angular cheilitis. While it can be the result of a yeast infection, another potential culprit is a nutrient deficiency. In fact, it's estimated that 25% of cases are due to inadequate intake of vitamin B12, folate, riboflavin, iron and/or zinc. 'These nutrients support skin integrity and tissue healing. A deficiency can cause painful cracks or sores at the corners of the mouth due to weakened skin and reduced immune defense,' says Raksha Shah, MA RDN. Peripheral neuropathy—signaled by a 'pins and needles' feeling or numbness in your hands or feet—may be a sign that you're not getting enough B vitamins, says Shah. Specifically, low levels of B6, B12, thiamin, riboflavin and/or folate can lead to peripheral neuropathy. While anyone can be deficient in B vitamins, bariatric surgery and following a vegan or vegetarian diet are among the most common causes. The shape of your nails can also be a key indicator of missing nutrients in your diet. Healthy nails have a slight dome shape from the cuticle to the center, whereas spoon-shaped nails—higher by the cuticle and indented in the center—are a sign of iron deficiency anemia. When you have inadequate iron intake, the body diverts its limited iron supplies to essential, life-saving roles, which don't include strengthening your nails. 'The nail matrix (where nail growth starts) is highly vascularized and requires a steady supply of oxygen. When oxygen is low, it impairs keratin production, weakening the nail structure,' says Andrea Ballenthin MS, CNS, LDN. B vitamins and iron support red blood cell formation, which is responsible for transporting oxygen to every part of your body—including your taste buds. 'A deficiency can cause glossitis, or inflammation of the tongue, which makes it appear red, swollen or smooth due to the loss of papillae (taste buds),' says Shah. While glossitis may be a sign you're deficient in a number of B vitamins or iron, vitamin B12 is the most common culprit. In one study, 68% of people with glossitis had a B12 deficiency, while 21% had low iron levels. Glossitis is typically quick and easy to fix with vitamin supplementation, as papillae have just a 10-day lifespan. While feeling tired can be caused by late nights and disrupted sleep, ongoing fatigue, extreme tiredness and brain fog that doesn't improve with rest may be due to a nutritional deficiency. B vitamins, vitamin C, magnesium, zinc and iron all play essential roles in energy production, carrying oxygen throughout the body and combating oxidative stress. When your body doesn't have enough of these nutrients, it may struggle to produce enough energy at a cellular level or to deliver enough oxygen to your muscles, leaving you feeling physically and mentally drained. If you find that small cuts, scrapes or burns are taking longer to heal than they should, you may be short on essential nutrients for skin health. 'Non-healing wounds may result from deficiencies in magnesium, copper, zinc, iron and vitamins C and D,' says Jessica (Clancy) Strawn, MA, RDN. Wound healing is a complex process, and each nutrient is involved in a specific stage. B vitamins, zinc and iron support cell growth and tissue repair during the proliferative phase, while vitamin C and zinc are essential for collagen production, which is needed to rebuild and close the wound. Here are some of the most common causes of nutrient deficiencies: Poor diet: Whether due to picky eating, illness, dental conditions, poor appetite or limited food access, not eating a varied diet—or not eating large enough quantities of healthy foods—can make it hard to get all the nutrients your body needs to function at its best. Digestive Conditions: Some digestive conditions can affect your ability to digest or absorb various nutrients. 'For example, someone with irritable bowel disease may be deficient in fat-soluble vitamins (vitamins A, D, E and K) because these vitamins are absorbed in the gut. If your gut is inflamed, then the body is unable to absorb these vitamins efficiently,' says Maura Fowler, MPH, RDN. In other words, even if you're eating all the right foods, your body may not be able to absorb and use them. Restrictive Diets: Not eating enough calories, restricting food groups and or severely limiting macronutrients (like fats or carbs) greatly increase your risk of a nutrient deficiency. Older age: As we age, the body becomes less efficient at absorbing various nutrients, including calcium, vitamin D and vitamin B12. Overconsumption of Nutrients: 'Too much of one nutrient, usually from supplementation, [may] lead to a decrease in another, furthering deficiencies and imbalances,' says Stephanie Darby, RD. For example, too much phosphorus or iron can limit zinc absorption, and too much zinc can lead to a copper deficiency. Paying attention to unexplained symptoms like fatigue, cuts that won't heal, brittle nails, a sore mouth or tingly hands and feet can cue you in to potential gaps in your diet or issues with nutrient absorption. If you notice any of these signs, be sure to talk with a healthcare professional, such as a doctor or registered dietitian. They can order bloodwork to test for nutrient deficiencies and offer personalized recommendations on diet and supplements. Read the original article on EATINGWELL
