What Your Body is Telling You: Nutrient Deficiencies You Shouldn’t Ignore

Have you ever looked in the mirror and wondered why you have dark circles under your eyes, dry skin, or a white coating on your tongue? Your body is constantly giving you signals about your health - if you know how to read them. These subtle signs can indicate underlying nutrient deficiencies, and addressing them can have a significant impact on your energy, mood, and overall well-being. Let’s explore some common body clues and what they might mean.

1. Dark Circles Under the Eyes

If you get enough sleep but still have dark circles, you might be low in iron or vitamin B12. Both nutrients are crucial for oxygen transport in the blood. When levels are low, tissues don’t get enough oxygen, leading to fatigue and that telltale tired look.

💡 What to Do: Increase iron-rich foods like lean meats, spinach, lentils, and pumpkin seeds. Pair iron with vitamin C (like citrus fruits) to enhance absorption. If B12 is the issue, focus on animal-based foods or consider supplementation if you're plant-based.

2. Dry Skin

Persistent dry, flaky skin could indicate omega-3 fatty acid deficiency. Omega-3s help maintain the skin’s lipid barrier, keeping moisture locked-in and inflammation at bay.

💡 What to Do: Add more omega-3-rich foods like salmon, flaxseeds, walnuts, and chia seeds to your diet. If you struggle to get enough, a high-quality fish oil supplement can help.

3. White Coating on the Tongue

A thick white coating on the tongue might indicate an overgrowth of yeast (candida), often linked to an imbalance in gut bacteria. Candida thrives when the microbiome is disrupted—often due to excessive sugar intake, high stress, or antibiotic use.

💡 What to Do: Reduce sugar and refined carbohydrates, support gut health with probiotics (like fermented foods and yoghurt), and eat more fibre to nourish beneficial bacteria.

4. Brittle Nails and Hair Thinning

Weak, brittle nails or increased hair shedding can signal a zinc, biotin, or protein deficiency. These nutrients are essential for the growth and repair of hair, skin, and nails.

💡 What to Do: Include zinc-rich foods like oysters, beef, chickpeas, and pumpkin seeds. For biotin, eggs, nuts, and seeds are great sources. Ensure you’re getting enough protein from lean meats, fish, beans, and legumes.

5. Cracks at the Corners of the Mouth

Painful cracks or sores at the corners of the mouth could indicate a vitamin B2 (riboflavin) or B6 deficiency. These vitamins support skin and mucous membrane health.

💡 What to Do: Eat more eggs, dairy, leafy greens, whole grains, and bananas to boost your B vitamin intake.

What’s Next? Listen to Your Body

If you notice any of these signs, the first step is to optimise your diet with whole, nutrient-dense foods. Functional lab testing can provide deeper insights into your health and nutrient status if symptoms persist.

Want to take a proactive approach to your health? Book a free introductory health review today, and let’s uncover what your body is trying to tell you!

Tuning Into Your Body’s Signals

Start paying attention to how your body responds to different foods, stress, and lifestyle factors. Keep a journal of symptoms, energy levels, and digestion patterns to identify trends over time.

Your body knows what it needs - sometimes, you just need to listen.