Even those with a seemingly balanced diet may unknowingly suffer from key nutrient deficiencies. Gastroenterologist and interventional endoscopist Dr Saurabh Sethi recently highlighted this concern through an informative Instagram post. He explained that several subtle and often overlooked symptoms may actually be signs that your body is lacking in essential nutrients such as magnesium, vitamin B12, iron, and omega-3 fatty acids.
While many assume they are getting adequate nutrition through daily meals, Dr Sethi emphasised that “nutrient gaps are more common than you think,” urging people to recognise these warning signs early before they develop into more serious health concerns. Here’s a detailed look at the five signs he pointed out, and what they could mean for your nutritional health.
5 Subtle Signs You May Be Suffering from Nutrient Deficiency
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Frequent Muscle Cramps May Point to Electrolyte Deficiencies
If you’re experiencing muscle cramps regularly, especially after exercise or during the night, your body might be trying to tell you something. According to Dr Sethi, this could be a sign of low magnesium, potassium, or calcium levels.
These minerals are vital for muscle function and nerve signalling. Sweating excessively, dehydration, or certain medications can deplete them. “You could be low in magnesium, potassium or calcium, especially if you are sweating a lot or dehydrated,” said Dr Sethi. To replenish, consider including foods like bananas, leafy greens, nuts, and dairy in your meals.
Teeth Grinding May Be More Than Just Stress
Many people attribute nighttime teeth grinding (also known as bruxism) to stress or poor sleep, and while these factors do play a role, nutrient imbalances might also contribute. Dr Sethi pointed out that magnesium deficiency, as well as imbalances in calcium and B vitamins, can worsen this condition.
“Grinding your teeth at night is often linked to stress or sleep issues, but check your magnesium and B vitamins,” he advised. Including magnesium-rich foods such as spinach, almonds, and dark chocolate can be beneficial.
Excessive Hair Fall Could Signal Nutrient Shortfalls
Noticing more hair on your pillow or comb than usual? This could be a red flag. Dr Sethi explained that low levels of iron, zinc, protein, or omega-3 fatty acids are often to blame, particularly among women.
Nutritional deficiencies disrupt the normal hair growth cycle. Foods like eggs, fish, lentils, and chia seeds can help replenish these crucial nutrients and support hair health.
Tingling or Numbness Might Indicate Low Vitamin B12
A tingling or numb sensation in your fingers or toes might not always be from poor posture or nerve issues — it could indicate a deficiency in vitamin B12. Dr Sethi particularly warned that vegans or people over the age of 50 are at higher risk.
“Tingling or numbness in fingers and toes is often due to vitamin B12 deficiency, especially if you are vegan or over 50,” he said. Animal products are primary sources of B12, so those following a plant-based diet should consider fortified foods or supplements.
Also Read: Neurologist Reveals 15-Minute Morning Routine To Naturally Supercharge Dopamine Levels
Brain Fog? You Might Need More Omega-3s
Persistent brain fog — a state of confusion, forgetfulness, or lack of mental clarity — may also stem from nutritional causes. According to Dr Sethi, a deficiency in DHA, an omega-3 fatty acid essential for brain function, could be the culprit.
“Brain fog that won’t quit? You might need more DHA, which is an omega-3 fat, crucial for brain health,” he noted. DHA is found in fatty fish such as salmon, mackerel, and sardines. For vegetarians or those who don’t consume fish, algae-based DHA supplements are a good alternative.
Takeaway: Don’t Ignore the Subtle Signals
Dr Sethi’s expert insights serve as an important reminder: nutritional deficiencies often reveal themselves through everyday discomforts we may dismiss. Being proactive about diet and supplementation, especially if you’re at risk due to age, lifestyle, or dietary restrictions, can help prevent long-term health issues.
Recognising and addressing these signs early on can not only improve your physical well-being but also enhance your energy, mental clarity, and overall quality of life.