6 Symptoms of Vitamin Deficiency That Show on Your Face

If you have acne it could be because of a lack of vitamin A. Find out the potential consequences of a vitamin deficiency and how to get your nutrients through your daily diet.
6 Symptoms of Vitamin Deficiency That Show on Your Face

Last update: 25 November, 2020

A lack of vitamins can cause a series of problems that usually occur at the change of seasons. Without vitamins we feel more tired and apathetic; which means that viruses can affect us more easily.

1. Pale skin

During the winter few people will look tanned, but the truth is that if you have very pale skin, much more than usual, this could mean a lack of vitamin B12.

You’ll notice this quickly because without it you’ll feel depressed and tired. To correct this, it’s essential to eat more meat and seafood.

If, instead of paleness, you have is dry skin, then this is a sign of lack of vitamins A and C. In the case of vitamin A, it’s very important for keeping your skin healthy, especially after exposure to the sun.

Regarding vitamin C, it’s essential for the synthesis of collagen. Collagen is used by the body to make new hair, regenerate the skin, make your nails and connective tissues grow, and it also strengthens the immune system.

To get these substances, consume kale, peppers, cabbage, carrots, romaine lettuce, spinach, apricots, grapefruit, oranges, or plums.

2. Dry hair

If you have dry, fragile hair and dandruff, it could be a sign of a lack of biotin, also known as vitamin B7.

This often happens after we’ve been using antibiotics. To increase the level of vitamin B7 you need to eat more meat, fish, vegetables, fruits, mushrooms and legumes.

If instead of dry hair you have dandruff, this could also be a clear alarm signal. Dandruff is caused by a lack of vitamins B2 and B6, and also by a deficiency of essential minerals such as zinc or magnesium.

Dandruff can be caused by nutritional deficiencies. To prevent this from happening you need to incorporate foods such as dark chocolate, peanuts, carrots, eggs, bran, nuts, fish, and beans into your diet.

3. Swollen eyes

If you have swelling in your eyes and extremities, your body may lack iodine. To solve this, try adding a little iodized salt to meals.

Also remember that iodine is also found in seafood, dairy products, and even bread.

If your eyes are sensitive to light, it may be due to lack of vitamin A and vitamin B2. However, if you have problems related to your eyes and vision, it’s best to consult your doctor. Only then will you set your mind at rest and make sure you don’t have a more serious problem.

4. Pale lips

Pale lips are usually a symptom of lack of iron. You can tell this if you notice that you often have a cold and low blood pressure.

To address a lack of iron you should eat more red meat and temporarily avoid products with a high calcium content because they prevent the absorption of iron.

5. Bleeding gums

If you notice bleeding gums you may have a lack of vitamin C. If you lack this vitamin you might end up having a weakened immune system.

This will cause pain in your muscles and bones, as well as problems with your teeth. Large quantities of vitamin C are found in citrus fruits and red peppers.

6. Acne

Acne can be a clear symptom of a lack of vitamins, especially vitamin A. This can be found in foods such as fish, liver, egg yolks, butter, and green and yellow vegetables.

Vitamin E can be found in wheat germ, liver, olive oil seeds and leafy vegetables such as spinach and cauliflower.

It might interest you...
How to Get Healthier Hair with Aloe
Step To Health
Read it in Step To Health
How to Get Healthier Hair with Aloe

Did you know that getting healthier hair with aloe is possible? The gel in the aloe vera plant is an ingredient that’s used by the cosmetic industr...

  • El-Akawi Z1, Abdel-Latif N, Abdul-Razzak K. (2006). Does the plasma level of vitamins A and E affect acne condition? Clin Exp Dermatol. 2006 May; 31 (3): 430-4.
  • Ozuguz, Pinar & Dogruk Kacar, Seval & Ekiz, Ozlem & Takci, Zennure & Balta, Ilknur & Kalkan, Goknur. (2013). ”Evaluation of serum vitamins A and E and zinc levels according to the severity of acne vulgaris”. Cutaneous and ocular toxicology. 33. 10.3109/15569527.2013.808656.
  • Juliet M. Pullar, Anitra C. Carr and Margreet C. M. Vissers. The role of vitamin C in skin health. Nutrients 2017, 9, 866; doi:10.3390/nu9080866
  • Evans, J & Johnson, E. The role of phytonutrients in skin health. Nutrients 2010, 2, 903-928; doi:10.3390/nu208090.