10 Signs You Need to Increase Your Vitamin Intake

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Providing the human body with adequate minerals and vitamins is crucial for its proper functioning. The health of the body and all its organs is central to living an optimum lifestyle. The food we eat and the nutrients we provide to our physique acts as the fuel for it. Proper provision of nutrients would ensure a healthy body. 

You could give your body the needed vitamins and minerals through your food intake, or you could order some vitamins through supplements online Australia. Either way, giving your body all the appropriate vitamins is crucial. 

In this article, we will discuss several signs which indicate that you need to provide your body with an increased vitamin intake. 

Excessive Hair Loss:

Average shedding of hair is frequent; however, if you see an abnormal hair loss, then this might be an indication that your body is deficient in a few minerals. Vitamin B3 and vitamin B7, Niacin and Biotin, respectively, have a direct link to the health of your hair. A lack of any of these vitamins may mean deteriorating hair condition. Both vitamins, when deficient, may lead to severe hair loss. 

Two other minerals, Iron and Zinc, are also responsible for causing hair loss when underprovided to the body. Some foods such as fish, meat, dairy, nuts, seeds, leafy greens, etc. are loaded with Niacin and Biotin, and should be consumed in case of severe hair loss.

Restless Leg Syndrome (RLS):

RLS is a condition whereby the patient suffers from uneasy and unpleasant feelings in the legs. The sufferer also faces a sudden urge to move their legs, especially during sleep. In research conducted by the National Institute of Neurological Disorders and Stroke, this nerve condition affects approximately 10% of the Americans. Even though there is no finding as to what causes Restless Leg Syndrome, certain discoveries have provided links between RLS and low iron levels. 

Intake of iron-rich diet or iron supplements is known to help with alleviating iron levels in the body. Consuming iron-rich food items such as meat, poultry, dark leafy greens, whole grains, nuts, etc. can help in countering iron deficiencies.

Bumpy Skin:

Vitamin A, vitamin C, and Zinc are some nutrients that are essential to maintain healthy skin. If you suffer from uneven skin around the cheeks, on the arms or thighs, then you may be suffering from Keratosis pilaris. It is a skin condition that results in goosebumps-like bumps to appear on the skin.  People who suffered from this condition were noticed to also had lower levels of Vitamin A and Vitamin C. Hence, the intake of food items rich with these specific nutrients helped the patients of Keratosis pilaris. 


People who suffer through chronic constipation know just how painful the entire ordeal is for them. Having less than three bowel movements per week is what is categorized as constipation. It can have various reasons; however, some of the most obvious ones are a lack of intake of dietary fiber and mineral magnesium. Fiber is crucial for better stool movements.

Additionally, the mineral magnesium also has the responsibility of moving the stool along your intestines. One way of counterfeiting this deficiency is to either take fiber-rich food items or take magnesium supplements. However, keep in mind the daily recommended intake amount prescribed by nutritionists, before you decide on to take supplements. 

Thin, brittle hair and nails:

The health of your hair and nails depends on a nutrient named as Biotin. Even though Biotin deficiency is infrequent when it does happen, it ends up causing thinning, brittle hair and nails. Biotin is also known as Vitamin B7 and is the nutrient responsible for converting the food we consume into energy. 

An individual with a deficiency in Vitamin B7 can focus on consuming foodstuff that is high in Biotin such as egg yolks, dairy stuff, nuts, sweet potatoes, bananas, organ meats, etc. 

You could also intake Biotin supplements. It is crucial to keep in mind that an adult should only consume about 30 micrograms of biotin each day. 

Bleeding Gums:

Did you know that your body does not produce Vitamin C on its own, and it needs to be consumed through intake of Vitamin-C rich diet? A deficiency of Vitamin C can lead to various health issues, and bleeding gums is one of them. Vitamin-C plays a vital part in healing injuries and bruises and enhancing body immunity. 

Intake of a diet full of fresh fruits and vegetables may help prevent a lack of Vitamin C in your body. You could also consume Vitamin C supplements in case the deficiency has aggravated. But make sure you consult a doctor before consuming any supplement.

Poor Vision:

Drinking a glass of carrot juice every day to ensure healthier eye vision is the advice for ages. Elders ask us to drink carrot juice because carrot is high in Vitamin A, which is a nutrient responsible for maintaining better eyesight. Vitamin A deficiency can often result in night blindness, which causes people to be unable to see in low light or darkness. 

Vitamin A is responsible for making rhodopsin in our bodies, which is a pigment in our retinas that helps us see appropriately at nighttime. If the condition is left unattended, it can also aggravate and cause permanent blindness to the patient. 


Even though there is no direct link discovered, people who suffer from dandruff or scaly, dry patches all over their body have found it beneficial to increase their intake of Zinc, Niacin, Vitamin-B12, and Vitamin-B6. Your body may indicate a lack of these nutrients by dryness on your body and dandruff in your hair. Foodstuffs such as meat, fish, eggs, nuts, leafy vegetables, etc. are all high in nutrients that may prevent dry skin conditions. 

Constant Fatigue:

Feeling tired once in a blue moon is quite reasonable. Working hard day and night may result in extreme exhaustion. However, if you feel lazy and lethargic even after a good night’s sleep, then there is something your body is trying to tell you. Constant fatigue may be a sign of Vitamin D deficiency. You could soak in the sun to counter it since sun rays are an excellent way to enhance your vitamin D levels. You could also alter your diet to introduce more Vitamin D containing food items. One other option would be to get Vitamin D supplements to provide your body with the necessary nutrient. 

Mouth Sores:

Painful and unpleasant, mouth sores can be a sign of Vitamin B12 deficiency. Cracks on the edges of your mouth or ulcer-like lacerations inside the mouth can be an indication of a B12 weakness. Professionals advise that a diet with more B12 sources be consumed, such as eggs, poultry, and red meat. You could also ask your doctor to prescribe you B12 supplements in case the deficiency is substantial. 

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The human body works on a well-defined system. It needs a balanced diet with adequate nutrients to function appropriately. Lack of provision of suitable nutrients may result in the order being disrupted, which can be observed as an indication of an underlying problem. The abovementioned indicators will give you an insight into when it is necessary to increase your vitamin intake.