Vitamin deficiency has a negative impact on the functioning of the organs and systems of the body of every person. However, for a woman, the shortage is especially acute, as it leads to deterioration of the condition of hair, nails and skin, and contributes to the development of obesity.
Vitamin deficiency radically affects the appearance of the fair sex:
In women after 45-50 years, the production of anabolic hormones (testosterone, estrogens, somatropin) begins to sharply decrease, which leads to a deterioration in the absorption of vitamins from food. In this regard, it is not always possible to compensate for their deficiency by increasing the amount of fruits and vegetables in the diet. In this situation, it is recommended to use special vitamin complexes for mature women.
Deficiency of each vitamin is manifested by specific symptoms. By adjusting the intake of vitamin preparations and (or) making changes to the diet, it is possible to quickly eliminate vitamin deficiency and establish normal functioning of the body.
It should be borne in mind that excess (hypervitaminosis) can cause harm to the body no less than their lack. For this reason, it is recommended to consult a doctor before taking medications.
A deficiency of the substance in the body leads to the development of night blindness, a condition in which the dark adaptation of the organs of vision sharply deteriorates. Skin lesions (seborrhea, dermatitis), inflammatory processes of the intestinal mucous membranes, and disturbances in the functioning of the pulmonary and genitourinary systems occur.
A lack of retinol reduces the body's protective functions, making it more susceptible to infectious diseases.
The daily allowance for adult women is 700 mcg per day.
A deficiency leads to malfunctions of almost all organs and systems of the body. Specific symptoms for each subgroup of vitamin B look like this:
A lack of ascorbic acid is expressed by a weakened immune system, bleeding gums, pale and dry skin, and prolonged healing of cuts and skin punctures.
Women with a deficiency of ascorbic acid in the body suffer from increased fatigue, decreased muscle strength and endurance, their teeth may become loose and fall out, and spider veins may appear on the face.
The established norm of consumption of the substance for women is 75 mg per day.
An insufficient amount of the substance in the body can lead to increased bone fragility and osteoporosis, decreased immunity, and muscle pain. It has been established that insomnia and decreased mental abilities are associated with a lack of the substance.
The average daily dose for a woman is 600 IU.
A deficiency of the substance is manifested by a decrease in metabolic rate, an increase in blood sugar and cholesterol levels, and surges in blood pressure.
Vitamin P is absorbed only together with ascorbic acid. The daily dosage for an adult woman is 40-50 mg.
A deficiency of the substance most often manifests itself in women living in areas contaminated with radioactive substances, and those whose work involves regular contact with poisons and toxins. The main signs of vitamin deficiency: increased fatigue, muscular dystrophy, infertility, disruption of the brain and liver.
The consumption rate depends on the region of residence and can range from 12 to 25 mg per day.
The only reliable way to determine vitamin deficiency is to take tests. Blood, hair, nails, and urine can be used as biomaterial for research. If the test is carried out using blood, it must be taken in the morning on an empty stomach - at least 10 hours must have passed since the last meal. The result of the study will be ready within 24 hours.
Doctors advise regularly checking for vitamin deficiency for women living in unfavorable environmental zones, working in heavy or hazardous industries, and while on a diet for a long time.
Women planning pregnancy should undergo these tests without fail.
Symptoms of vitamin deficiency can often be similar to signs of infectious and functional diseases of organs and systems of the body. Therefore, all negative changes in appearance should not be attributed to a lack of vitamins - the reason may be much more serious. To establish an accurate diagnosis and prescribe treatment, you should undergo a complete medical examination.
A balanced diet for a modern person is more a rarity than the norm. By consuming a huge amount of refined foods, which have often undergone full heat treatment, we deprive our body of those precious vitamins that it so needs.
This is why vitamin deficiency is one of the most common diagnoses that doctors give to their patients today. Cases when the body needs any one vitamin are quite rare - much more often a person lacks a certain group of them.
For example, if people stop consuming animal products, they soon begin to experience a deficiency of biotin and vitamins A, D, E. In the opposite case, if there is a lack of plant products in the diet, a person needs vitamins C and B.
We diagnose vitamin deficiency based on the state of the organs:
1. The skin is the largest human organ, and therefore any changes in its condition are immediately noticeable. First of all, a lack of vitamins provokes dryness and flaking, and in some cases even rough flaky scales of the epidermis appear. You should also be alert to persistent cracks and peeling in the lips, ulcers in the corners of the mouth, sudden formation of inflammation on the skin, large bruises, unexpected acne or a strange reaction to various types of jewelry or items of clothing.
2. Nails. If the body lacks vitamins, nails become dull and brittle. At the same time, the systematic use of nail care products (special varnishes and oils) does not give positive results at all. Pallor of the nail plate, the formation of spots, stripes and dimples on it can also be considered a symptom of a deficiency of nutrients.
3. Hair. If hair begins to break and fall out, there is a high probability that the body is experiencing a lack of vitamins. It is also worth taking a closer look at your diet if you suddenly notice problems such as the appearance of gray hairs, dandruff, rashes and sores on the scalp, and constant itching.
4. Eyes. One of the most serious signals of hypovitaminosis is decreased vision, especially in the twilight. Plus, a deficiency of vitamins can cause redness and swelling of the eyelids, frequently recurring inflammatory diseases, discharge from the eyes and itching. There are often situations when, due to a lack of vitamins, the eyes begin to double, intolerance to bright light and glare appears, and even such a dangerous disease as cataracts develops.
5. Oral cavity. Vitamin deficiency may be indicated by ulcers on the tongue and the inside of the cheeks, a coated tongue that is swollen or unnatural in color, increased bleeding gums, and teeth with sensitive enamel that become loose and crumble.
6. Whole body. A lack of useful substances in the body can manifest itself in the form of swelling on the face and hands, which has nothing to do with drinking alcohol the day before or with a love of pickles. If your joints are suddenly swollen, you feel muscle pain and numbness, you often experience cramps and coordination of movements has deteriorated - it is quite possible that the reason for this is a banal lack of vitamins. Symptoms of hypovitaminosis also include a persistent feeling of cold, muscle weakness, altered body odor and a burning sensation in the joints and under the skin.
7. Nervous system. Stress and fatigue are often accompanied by symptoms such as insomnia, depression, irritability, inability to concentrate, lack of energy and apathy. But few people know that such a condition can signal a vitamin deficiency. This also includes loss of appetite, taste and smell. As for the culprits of decreased sexual desire, it is often not fatigue, as is commonly believed, but an unbalanced diet.
8. Gastrointestinal tract. Hypovitaminosis can give a person such unpleasant problems as diarrhea and constipation, weight gain, nausea, impaired absorption of nutrients in the intestines, changes in taste preferences and even increased cholesterol levels in the blood. It is worth remembering that all external changes that have occurred in hair, skin and nails are most likely a signal of a deficiency of the most important vitamins A, E, C and group B.
Review your diet - you should saturate it with dairy, whole grain products, meat and vegetable oils. In some cases, it makes sense to start taking a multivitamin complex. Or pay attention to such spring storehouses of vitamins as nettle, sorrel, spinach, and other seasonal sources of vitamins. And don’t rush to run to the nearest pharmacy for vitamins; first, be sure to go to an appointment with your doctor. A competent doctor will determine exactly what nutrients your body needs and how best to compensate for this deficiency. Diagnosing yourself is also dangerous for the reason that, under the guise of vitamin deficiency, diseases with similar symptoms may be hidden, which only an experienced doctor can discern.
In the off-season, when there is snow mixed with rain outside, we feel bad and our performance is at zero. We often think that feeling unwell is caused by lack of vitamins , and therefore we go to the nearest pharmacy for a multivitamin preparation. But how do you understand which vitamins are missing?
Everyone knows that vitamins are special substances that have no calories and are not building materials for the body. But they perform a number of important functions of the body - they maintain metabolism at the proper level, monitor the work of enzymes, stimulate metabolic processes, the transmission of nerve impulses, and much more.
In a word, they bring a state of harmony to the body. But this is only when they enter the body in the required quantity. However, how do you understand that there is a vitamin deficiency in the body?
It's best to get tested. But we are usually busy at work or other things. The doctor can also determine the typical manifestations of hypovitaminosis based on your appearance and your complaints - this is what is called in medicine a state of vitamin deficiency. There are several typical external symptoms, based on which even a non-doctor can notice the problem.
How to determine vitamin deficiency in the body
If the body is healthy, the hair looks shiny, it is elastic, literally flows over the shoulders and shimmers in the sun. If the hair begins to look like a tuft of straw, does not hold its shape in the hairstyle, becomes tangled, split ends , they have faded and even nourishing masks cannot save them - this is one of the signs of a lack of vitamins.
Dry and itchy scalp is a sign of vitamin E deficiency, and if dermatitis appears on the scalp, then also retinol (vitamin A); or a deficiency of B vitamins, which help nourish the scalp and conduct nerve impulses to the skin.
If your hair is excessively oily, you need to think about a riboflavin deficiency, and if it is severely falling out, you usually lack folic acid or vitamin C. Dandruff appears with a deficiency of vitamins B12 and B6 or unsaturated fatty acids.
In addition, hair suffers from a deficiency of minerals - especially iron and calcium.
Healthy nails grow well and have an even color, smooth, and the skin of the periungual bed is pale pink, without cracks or hangnails.
If your nails bend, peel, crack across or along the nail, grow poorly and look pale, turn yellow - most likely this indicates a deficiency of vitamin C (ascorbic acid). Deep hangnails indicate a lack of vitamin A or vitamin E, and if your fingers are numb, most likely you should make up for the deficiency of B vitamins.
The skin is generally a “mirror” of vitamin deficiency; it reflects manifestations of a deficiency of almost all substances classified in one way or another as vitamins.
The skin of the body also signals problems with vitamins - the appearance of dryness and goose bumps on the hips and shoulders indicates a lack of vitamins A and E, and long-term non-healing bruises, especially in the area of the legs and forearms, indicate problems with the blood vessels of the skin due to rutin deficiency ( vitamin P) and vitamin C.
Itchy skin dermatoses with excessive dryness are caused by vitamin B deficiency, especially B3 or B6, in combination with a lack of iodine.
With a lack of vitamins, problems also occur with the eyes - common manifestations of a lack of vitamins are the flashing of spots before the eyes, especially with sudden movements. Vitamin D deficiency is usually to blame.
When twilight vision is weakened (when you have difficulty seeing and orienting yourself in the dark), there is usually a lack of vitamin A. In addition, symptoms of a deficiency of these same vitamins can be frequent eye inflammation and eyelids, feeling of sand and burning in the eyes, especially in the evening, frequent manifestation of styes. Circles under the eyes may also develop and blood vessels may appear - add vitamins P and B to your diet.
Health
Microelements, along with vitamins, take an active part in the life processes of the human body. Therefore, their deficiency, as well as their excess, negatively affects the functioning of all systems and organs.
Unfortunately, the abuse of a large number of harmful foods, lack of proper rest, low physical activity, ecology and negligent attitude towards one’s health lead to an imbalance of vitamins and microelements in the body.
Therefore, it is extremely important to promptly identify a deficiency or excessive content of these elements. And an analysis of vitamins and microelements will help with this, the norms and interpretation of which will be discussed further.
But first, let us draw your attention to the most common symptoms that indicate that the body is not receiving enough of certain beneficial substances.
So, if you have discovered any of the listed pathological conditions, we recommend taking a test for vitamins and microelements. Most often, the material for such screening is blood from a vein.
The results of the analysis for vitamins will be ready in a day, and for microelements – after 6–10 days.
In order for the blood test to be as informative and accurate as possible, it is important to prepare for it correctly. We will now tell you how to do this.
But it is not only by blood that one can determine the deficiency or excess of microelements in the body. Spectral analysis of hair is also informative and reliable.
To carry out this simple and completely painless test, you need to cut the hair from the back of your head (as close to your neck as possible).
Strands should be cut from 2 to 3 places on the back of the head, while the length of the curls should be at least 3 cm, and the thickness of the bundle should be at least 5 mm.
If the hair is very long, then the strands under study should be shortened to 5 cm, and it is important that the hair located near the neck be sent for analysis. If you have short hair, you should provide the laboratory assistant with about a teaspoon of material for research.
The cut strands are placed in a clean paper envelope and delivered to the laboratory. But foil or a plastic bag will not be suitable for these purposes.
Important! 2 weeks before spectral hair analysis, you must stop using shampoos enriched with microelements and additives used for hair growth, strengthening and healing. During this time, it is recommended to wash your hair with baby shampoos without fragrances, dyes or fragrances.
And one more thing: before collecting the material, the hair is thoroughly washed and dried, and the use of conditioners, masks and any other hair products is prohibited!
Hypovitaminosis is especially noticeable at the end of winter. Something needs to be done about this!
Our expert - therapist Marina Gerasimova.
The immune system serves as a reliable barrier that protects the body from the penetration of viruses and harmful bacteria. If the immune system is strong, it effectively fights diseases. However, under the influence of stress, unfavorable ecology, poor nutrition, chronic lack of sleep and high mental stress, the protective system ceases to cope with its main function. At this difficult moment, “reinforcements” should come to her aid - essential and healthy vitamins. They can and should be used both for the prevention and treatment of many diseases, including influenza and ARVI. They are especially effective in the initial stages of the disease. Vitamins A, E and C have the most pronounced protective properties. They prevent the damaging effects of free radicals on the cells that make up the organs of the immune system.
| More is not better | |
|---|---|
| It is not always possible to solve the problem of poor absorption of vitamins by increasing the dose. Indeed, for some water-soluble vitamins, the absorption process is saturated. For example, after reaching the required level of vitamins B2 and C, further increasing the dose not only does not lead to increased absorption, but only worsens this process. Let's say, if with the introduction of 1 g of ascorbic acid the absorption is 75%, then when the dose is increased to 5 g, its absorption decreases to 20%. Moreover, taking vitamins C, B1 and B2 in excess doses leads to their rapid removal from the body unchanged. Therefore, there is no need to swallow vitamins in packs. And to improve their absorption, contact specialists in a timely manner and carefully treat your existing chronic diseases. | |
Only special tests can reliably determine which vitamin a person is lacking. But some conclusions can be drawn from indirect external signs. For example, if your gums are bleeding, then don’t go to a fortune teller, you have hypovitaminosis C (and if, God forbid, you smoke, you can be sure that your body suffers doubly from a lack of ascorbic acid). You often get nervous over trifles, lose your temper at people near and far, and get angry - this means you need B vitamins, especially B1, B5, B6, B12. Cracks appear in the corners of the mouth, lips are peeling - this is the body signaling that you feed it with vitamin B2. Dandruff and dry hair are a sure sign that you lack biotin. Muscle weakness and cramps appear if the body needs an urgent supply of vitamin E, and problems with vision in the dark, red eyes, rashes and itchy skin indicate hypovitaminosis A. By the way, both of these vitamins (A and E) are more effective when taken in combination together.
Most modern people, already in the most flourishing years of life, and sometimes even before graduating from high school, unfortunately, acquire one or even several chronic diseases. And many ailments, in turn, also increase the risk of hypovitaminosis. For example, in diseases of the stomach with low acidity, most often in the human body there is a deficiency of vitamins B, B1, B3, C, and with increased acidity there is a lack of vitamins A, B3, B12, C. In case of cholelithiasis, chronic hepatitis, a deficiency of fat-soluble vitamins may occur A, D, E and K. Problems with the intestines cause an increased need for substances designated by the letters A, K, E, D, H, C and B vitamins. The supply of necessary elements quickly “burns out” also in infectious diseases accompanied by fever, especially with the flu. Therefore, during this disease it is necessary to take complex vitamin preparations in a dosage exceeding the recommended one by 2-3 times. Hypovitaminosis is a common consequence of chronic diseases of the respiratory system, liver, and kidneys; this side effect can also occur during treatment with antibiotics and sulfonamides. In these cases, it is necessary to additionally take vitamins A, C, B1, B2, B6. However, uncontrolled use of microelements in large doses can lead to intoxication of the body, in addition, cause an allergic reaction, including the development of anaphylactic shock. Particularly dangerous is an excess of fat-soluble vitamins A, D, E and K, which accumulate in reserve in the liver and fatty tissues.
With hypovitaminosis, the body especially urgently needs vitamins A, C, D, E and the entire B group. Vitamin A will help the skin, C will protect against frequent colds, D will facilitate the absorption of calcium (and therefore improve the condition of bones, hair and nails), E - will give energy and neutralize toxins, B vitamins will add energy and strengthen nerves. It is almost impossible to get all these substances in the required quantity from food, so this coming spring each of us will simply need to take a course of special vitamin and mineral complexes. But still, you should not think that pharmaceutical preparations can replace “live” vitamins. Therefore, greens, fruits and vegetables should be included in our daily diet. Fruits are better absorbed on an empty stomach, half an hour before a meal. It is better to give up vegetarianism at the end of winter - otherwise it will be difficult to avoid hypovitaminosis B12, D, B2. At least three to four times a week, the body of an adult, and especially children and adolescents, needs animal products. Eat meat, fish, liver, nuts, potatoes, don’t forget about brewer’s yeast (but not beer) - all these foods contain vitamin B6, which we need to maintain good physical shape (breaks down fats, normalizes metabolism).
Consume as many fruit drinks as possible, made from frozen berries and fruits, and green tea. Do not allow yourself to overindulge in sweets - it is known that lovers of sugar, baked goods and cakes are often in dire need of vitamins A, D, B1. Instead of sweets and cakes, it is better to lean on honey, rich in many vitamins.
To preserve maximum nutrients in food, do not store vegetables and fruits for too long - eat them as fresh as possible. There is no need to reheat, much less boil, cooked food. Steam food, cook vegetables unpeeled, in their peels, and always in a saucepan with a closed lid.
| Vitamins | Contained in products | Required for... |
| Vitamin A | liver, kidneys, fatty fish (herring, mackerel), eggs, dairy products, vegetable oil | mucous membranes, skin, vision, growth, immunity |
| Provitamin A | vegetables: carrots, spinach, broccoli, peas, cabbage, tomatoes; fruits: melon, peach; berries: rose hips, sea buckthorn, rowan |
vision, immune and antioxidant protection of body cells |
| Vitamin B1 | meat, offal, rice, beans, peas, grains, brown bread, nuts, egg yolk | growth, energy production, nerve and muscle function |
| Vitamin B2 | meat, liver, fish, poultry, dairy products, spinach, broccoli, yeast, mushrooms, egg yolk | growth, energy production |
| Vitamin B3 | meat, offal, poultry, eggs, fish, whole grain products, milk, nuts, green vegetables (green onions, broccoli) | energy production, lowering blood cholesterol |
| Vitamin B5 | meat, offal, egg yolk, grain products, potatoes, beans, peanuts |
skin health, hair growth, absorption of proteins, fats, carbohydrates |
| Vitamin B6 | meat, liver, fish, egg yolk, wholemeal bread, yeast, peanuts, potatoes, vegetables | absorption of fats and carbohydrates, enzyme work |
| Vitamin B12 | meat, liver, kidneys, fish, shrimp, eggs, milk, cheese, beets | prevention of anemia, health of the nervous system, functioning of body cells |
| Vitamin C | fresh vegetables and fruits, especially black currants, cranberries, citrus fruits, rose hips, peppers | health of teeth and skin, growth of bones, cartilage, antioxidant protection of the body |
| Vitamin D | eggs, cheese, milk, fatty fish, fish oil | growth of teeth and bones, absorption of calcium and phosphorus |
| Vitamin E | liver, meat, eggs, fatty fish, vegetable oils, nuts, unmilled grain products | skin healing, antioxidant protection of the body |
| Folic acid | liver, whole grain products, nuts, leafy vegetables | prevention of anemia, body growth |
