A balanced diet is like a building kit for your body. You need vitamins, minerals, protein and more so that everything runs smoothly. But what happens when some of those building blocks are missing? Your body can slip into deficiency mode, and that can lead to all sorts of health problems.
In this section we take a closer look at how you can spot a nutrient deficiency. We talk about the signs that something might be missing, and why blood tests and other methods matter if you want to be sure. You'll also get practical tips on how to avoid deficiencies in the first place.
What does nutrient deficiency mean?
A nutrient deficiency can happen for different reasons. Maybe your diet doesn't contain enough of a certain nutrient, or your body struggles to absorb it properly. It's also possible that stress or illness mean your body needs more nutrients than you can take in through food.
Essential nutrients are especially important because your body can't make them itself. You have to get them through your diet to stay healthy. If they're missing, it can lead to health problems over time. That's why it's important to spot a nutrient deficiency early and act in good time. A balanced diet rich in fruit, vegetables, wholegrain products, lean protein and healthy fats helps you avoid these deficiencies.
Stages of nutrient deficiency
Nutrient deficiencies often develop in three stages. Each stage has its own signs and symptoms, and it's important to recognise them early to avoid more serious health problems.
Latent deficiency stage
In this early phase you may not notice anything yet. Your body often still has enough reserves of the missing nutrient, but the supply is running low. You might feel completely normal, even though your body is already starting to develop strategies to cope with the shortage.
Subclinical deficiency stage
This is where the first small warning signs show up. You might feel more tired than usual, your skin might act up, or you might get ill more often. These symptoms are often non-specific and easy to overlook, but they're a sign that your body isn't getting enough of a certain nutrient. Adjusting your diet can often already help at this stage.
Clinical deficiency stage
This is the phase where the deficiency becomes serious and clear symptoms appear. Depending on which nutrient is missing, different problems can occur: vitamin C deficiency leads to scurvy, iron deficiency to anaemia, vitamin D deficiency to weak bones and iodine deficiency to thyroid problems. At this stage you can't avoid medical help and possibly supplements either.
If you spot the signs of a nutrient deficiency early and act in good time, there's a lot you can do to protect your health and feel good.
The nutrient deficiency test
How can you find out whether your body is missing certain nutrients? That's where nutrient deficiency tests come in. These tests help determine the levels of different nutrients in your body and show whether you have a deficiency. There are different methods, depending on which nutrients you want to check.
One of the most common methods is a blood test. A small blood sample is taken and analysed in a lab for various vitamins and minerals, such as vitamin D, vitamin B12 or iron. If your values differ from the normal reference ranges, that can be a hint that you're low on those nutrients.
Another option is a urine analysis. Your urine is examined to check the status of certain nutrients. For example, the level of vitamin C or vitamin B6 in your urine can be analysed to see whether you have enough. The advantage of this method is that it's relatively simple and painless.
For a longer-term check, a hair analysis can also be useful. Because hair grows slowly and stores nutrients over a long period, this method can reveal deficiencies in trace elements such as zinc or magnesium that are deposited in the hair. This analysis gives you insight into your nutrient supply over a longer period.
Sometimes it can also be necessary to take tissue samples. This method is more specific and is used to measure nutrient levels in particular organs or tissues. It's usually more complex and only used in special cases.
With these different test methods you can get a good overview of whether, and which, nutrients your body is missing. It's an important step towards taking targeted action and improving your health.
Nutrient deficiency: causes, symptoms and consequences
Nutrient deficiency is no trivial matter and can cause serious health problems. How does it happen that our body doesn't get enough of the vital nutrients it needs? And what happens when it doesn't? Let's take a closer look.
How does a nutrient deficiency develop?
Unbalanced diet
Often the main cause of nutrient deficiency is simply that we don't eat properly. If you eat a lot of fast food and little fresh food such as fruit and vegetables, your body doesn't get the vitamins and minerals it needs. A diet rich in sugar and processed foods can neglect important nutrients like fibre, vitamins and minerals. Drinking too little water can also be a problem, as it's needed for many metabolic processes.
Dietary restrictions
If you're vegetarian or vegan, or have food intolerances, you can run the risk of not getting enough of certain nutrients. It's important to plan your diet so that you get all the necessary nutrients even without certain foods. Sometimes it can be necessary to take supplements to close these gaps.
Medical conditions
Some illnesses can affect the way your body absorbs nutrients. If you have coeliac disease, for example, your gut can't work properly and absorb nutrients from food. Similarly, inflammatory bowel diseases such as Crohn's disease can mean your body doesn't make proper use of important nutrients.
Alcohol or drug abuse
Excessive consumption of alcohol or drugs can impair your body's ability to absorb and use nutrients. Alcohol, for example, can interfere with the absorption of vitamins and minerals and force your body to use up more of them to repair the damage.
Pregnancy and breastfeeding
During pregnancy and breastfeeding, your nutrient needs go up. If you don't adjust your diet accordingly, deficiencies can occur that may affect both you and your baby. Your body needs extra vitamins and minerals to support your baby's growth and development.
Age
As we get older, our body changes, and so do our nutrient needs. Older people often eat less, and their bodies can't use nutrients as efficiently as they used to. That means they're at a higher risk of deficiencies, especially if they don't eat a wide enough variety of foods or have medical problems that affect nutrient absorption.
Nutrient deficiencies can cause a wide range of symptoms, from tiredness and weakness to more serious health problems. That's why it's important to make sure you eat a balanced diet and spot possible deficiencies early.
How do you recognise a nutrient deficiency?
Nutrient deficiencies can be tricky because the signs are often non-specific and vary a lot. But there are some typical symptoms that can help you spot a deficiency.
Persistent tiredness and lack of energy
Do you feel constantly exhausted and drained even though you get enough sleep? That could be a hint of a shortage of nutrients like iron or vitamin B12. Both are essential for blood formation and for transporting oxygen around the body. When these nutrients are missing, your body feels weak and tired.
Skin problems
Do you have dry skin, brittle nails, cracked corners of the mouth or even hair loss? These are often signs that you're missing important vitamins or minerals. A lack of vitamin A or zinc, for example, can make your skin dry and flaky. Brittle nails and cracked corners of the mouth can point to a lack of B vitamins.
Digestive problems
If you often suffer from digestive complaints such as bloating, constipation or diarrhoea, it could be a signal that you're missing certain nutrients that are important for healthy digestion. Fibre, magnesium or the vitamin B complex, for example, can play a role here.
Unexplained weight changes
Sudden weight gain or loss for no obvious reason can also point to a nutrient deficiency. Your body might try to make up for the shortage by eating more or less, which affects your weight.
Mood swings and emotional problems
A lack of certain nutrients can also affect your mood. A shortage of vitamin D or omega-3 fatty acids, for example, is often linked to low mood or anxiety. Your brain needs these nutrients to work well.
Muscle weakness and cramps
Do you often experience muscle weakness or cramps? That could suggest you're missing minerals like calcium, magnesium or potassium. These nutrients are crucial for muscle and nerve function.
Weakened immune system
If you get ill often, it could be a sign that your body doesn't have enough nutrients like vitamin C, vitamin D or zinc to keep your immune system strong.
The consequences of too few nutrients
A lack of nutrients can affect your body in many ways and cause different health problems. The specific effects depend on which nutrient is missing and how severe the deficiency is.
Weak immune system
If you're missing vitamins and minerals such as vitamin C, vitamin D, zinc or iron, your immune system can be weakened. You become more susceptible to infections and illnesses.
Tiredness and exhaustion
A lack of iron or vitamin B12 can leave you feeling constantly tired and exhausted. These nutrients are important for forming red blood cells, which carry oxygen to your cells.
Skin and nail problems
A lack of vitamins and minerals such as vitamin A, B vitamins or zinc can cause skin problems like dry skin, acne, eczema or brittle nails.
Muscle weakness and cramps
If your body is short of calcium, magnesium or potassium, it can lead to muscle weakness and cramps. These minerals are crucial for muscle contraction and relaxation.
Weak bones
A lack of calcium and vitamin D can increase your risk of osteoporosis. Your bones become weaker and you're more prone to fractures.
Anaemia
If you lack iron, vitamin B12 or folic acid, your body can't produce enough red blood cells, which leads to anaemia. That makes you tired, weak and short of breath.
Mood problems
Nutrient deficiencies can affect your mood. A lack of omega-3 fatty acids or vitamin D is often linked to symptoms of low mood and anxiety.
Digestive complaints
If you don't get enough fibre and other nutrients, digestive problems such as constipation or diarrhoea can be the result.
Delayed growth in children
In children, a nutrient deficiency can affect growth and development. They need enough nutrients for healthy physical and mental development.
Treating a nutrient deficiency
As soon as you suspect you're missing nutrients, it's important to confirm the deficiency and deal with it appropriately. Here are a few steps that can help:
Changing your diet
One of the most effective ways to correct nutrient deficiencies is to adjust your diet. A balanced diet rich in a variety of foods helps you get the nutrients you need. Make sure to include plenty of fruit, vegetables, wholegrain products, lean protein and healthy fats in your meals.
Supplements
Sometimes it can be necessary to take supplements to make up for a deficiency. They should only be taken on the advice of a doctor or nutritionist, though, to avoid side effects and interactions with other medication.
Medical treatment
In severe cases, medical treatment may be required. For example, severe iron deficiency may call for infusions, and vitamin B12 deficiency for injections.
Addressing the cause
It's also important to find and address the cause of the deficiency. If there's an underlying condition, such as a gut disorder or poor nutrient absorption, that needs to be dealt with too.
These frank. products give you nutrients
We don't heat-treat our cold-pressed juices, the way most juice makers do. We use HPP (high pressure processing), so our juices still taste fresh and nutrient-rich even after several days. HPP is also particularly gentle on nutrients compared with the conventional alternative. Our juices can be divided into pure fruit or vegetable juices and blends of fruit and vegetables. A particularly fruity one is The Good Life with apple, pineapple and mint. If you like something a bit more mixed, we can recommend True Romance: a juice made from apple, carrot, beetroot, pomegranate and ginger. Last but not least, we have several green juices! How about Lean Machine made with coconut water, spinach, cucumber and lemon? Or The Purist with celery?
Our soups are the perfect lunch while you work! The ingredient list looks like you cooked them yourself - and we do the cooking for you! Ingredients that are as unprocessed as possible, like tomatoes in Pomodoro Pronto or broccoli in Brokkoli & The Gang, make for plenty of nutrients. Do you know the saying "Eat the rainbow"? It's all about eating as colourfully as possible to take in lots of different nutrients. Our juices and soups are as colourful as a rainbow - which colour will it be for you today?
