Nutrient Deficiency Symptoms

VITAMIN E

WHAT IT DOES: Antioxidant, regulates oxidation reactions, stabilizes cell membrane, immune function, protects against cardiovascular disease, cataracts, macular degeneration
WHERE IT'S FOUND: Wheat germ, liver, eggs, nuts, seeds, cold-pressed vegetable oils, dark leafy greens, sweet potatoes, avocados, asparagus
SYMPTOMS & PROBLEMS: Skin, hair, rupturing of red blood cells, anemia, bruising, PMS, hot flashes, eczema, psoriasis, cataracts, wound healing, muscle weaknes, sterility

CALCIUM

WHAT IT DOES: Bones, teeth, helps heart, nerves, muscles, body systems work properly, needs other nutrients to function
WHERE IT'S FOUND: Dairy, wheat/soy flour, molasses, Brewer's yeast, Brazil nuts, broccoli, cabbage, dark leafy greens, sardines, hazelnuts, oysters, canned salmon
SYMPTOMS & PROBLEMS: Osteoporosis, osteomalacia, osteoarthritis, muscle cramps, irritability, acute anxiety, colon cancer risk

CHROMIUM

WHAT IT DOES: Assists insulin function, increases fertility, carbohydrate /fat metabolism, essential for fetal growth/development
WHERE IT'S FOUND: Supplementation, Brewer's yeast, whole grains, seafood, green beans, broccoli, prunes, nuts, potatoes, meat
SYMPTOMS & PROBLEMS: Metabolic syndrome, insulin resistance, decreased fertility

MAGNESIUM

WHAT IT DOES: 300 biochemical reactions, muscle/ nerve function, heart rhythm, immune system, strong bones, regulates calcium, copper, zinc, potassium, vitamin D
WHERE IT'S FOUND: Green vegetables, beans, peas, nuts, seeds, whole unprocessed grains
SYMPTOMS & PROBLEMS: Appetite, nausea, vomiting, fatigue cramps, numbness, tingling, seizures, heart spasms, personality changes, heart rhythm

SELENIUM

WHAT IT DOES: Antioxidant, works with vitamin E, immune function, prostaglandin production
WHERE IT'S FOUND: Brewer's yeast, wheat germ, liver, butter, cold water fish, shellfish, garlic, whole grains, sunflower seeds, Brazil nuts
SYMPTOMS & PROBLEMS: Destruction to heart/pancreas, sore muscles, fragility of red blood cells, immune system

ZINC

WHAT IT DOES: Supports enzymes, immune system,
wound healing, taste/smell, DNA synthesis, normal growth & development during pregnancy, childhood & adolescence
WHERE IT'S FOUND: Oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified breakfast cereals, dairy
SYMPTOMS & PROBLEMS: Growth retardation, hair loss, diarrhea, impotence, eye & skin lesions, loss of appetite, taste, weight loss, wound healing, mental lethargy

CO Q10

WHAT IT DOES: Powerful antioxidant, stops oxidation of LDL cholesterol, energy production, important to heart, liver and kidneys
WHERE IT'S FOUND: Oily fish, organ meats, whole grains
SYMPTOMS & PROBLEMS: Congestive heart failure, high blood pressure, angina, mitra valve prolapse, fatigue, gingivitis, immune system stroke, cardiac arrhythmias

CARNITINE

WHAT IT DOES: Energy, heart function, oxidize amino acids for energy, metabolize ketones
WHERE IT'S FOUND: Red meat, dairy, fish, poultry, tempeh (fermented soybeans), wheat, asparagus, avocados, peanut butter
SYMPTOMS & PROBLEMS: Elevated cholesterol, liver function, muscle weakness, reduced energy, impaired glucose control

N - ACETYL CYSTEINE (NAC) & GLUTATHIONE

WHAT IT DOES: Glutathione production, lowers homocysteine, lipoprotein (a), heal lungs, inflammation, decrease muscle fatigue, liver detoxification, immune function
WHERE IT'S FOUND: Meats, ricotta, cottage cheese, yogurt, wheat germ, granola, oat flakes
SYMPTOMS & PROBLEMS: Free radical overload, elevated homocysteine, cancer risk, cataracts, macular degeneration, immune function, toxin elimination

ALPHA LIPOIC ACID

WHAT IT DOES: Energy, blood flow to nerves, glutathione levels in brain, insulin sensitivity, effectiveness of vitamins C, E, antioxidants
WHERE IT'S FOUND: Supplementation, spinach, broccoli, beef, Brewer's yeast, some organ meats
SYMPTOMS & PROBLEMS: Diabetic neuropathy, reduced muscle mass, atherosclerosis, Alzheimer's, failure to thrive, brain atrophy, high lactic acid

COPPER

WHAT IT DOES: Bone formation, involved in healing process, energy production, hair and skin coloring, taste sensitivity, stimulates iron absorption, helps metabolize several fatty acids
WHERE IT'S FOUND: Oysters, seeds, dark leafy vegetables, organ meats, dried legumes, whole grain breads nuts, shellfish, chocolate, soybeans, oats, blackstrap molasses
SYMPTOMS & PROBLEMS: Osteoporosis, anemia, baldness, diarrhea, general weakness, impaired respiratory function, myelopathy, decreased skin pigment, reduced resistance to infection

VITAMIN B1

WHAT IT DOES: Carb conversion, breaks down fats & protein, digestion, nervous system, skin, hair, eyes, mouth, liver, immune system
WHERE IT'S FOUND: Pork, organ meats, whole grain and enriched cereals, brown rice, wheat germ, bran, Brewer's yeast, blackstrap molasses
SYMPTOMS & PROBLEMS: Heart, age-related cognitive decline, Alzheimer's, fatigue

VITAMIN B2

WHAT IT DOES: Metabolism, carb conversion, breaks down fats & protein, digestion, nervous system, skin, hair, eyes, mouth, liver
WHERE IT'S FOUND: Brewer's yeast, almonds, organ meats, whole grains, wheat germ, mushrooms, soy, dairy, eggs, green vegetables
SYMPTOMS & PROBLEMS: Anemia, decreased free radical protection, cataracts, poor thyroid function, B6 deficiency, fatigue, elevated homocysteine

VITAMIN B3

WHAT IT DOES: Energy, digestion, nervous system, skin, hair, eyes, liver, eliminates toxins, sex/stress hormones, improves circulation
WHERE IT'S FOUND: Beets, Brewer's yeast, meat, poultry, organ meats, fish seeds, nuts
SYMPTOMS & PROBLEMS: Cracking, scaling skin, digestive problems, confusion, anxiety, fatigue

VITAMIN B6

WHAT IT DOES: Enzyme, protein metabolism, RBC production, reduces homocysteine, nerve & muscle cells, DNA/RNA, B12 absorption, immune function
WHERE IT'S FOUND: Poultry, tuna, nuts, salmon, shrimp, beef liver, lentils, bran, soybeans, seeds, avocados, bananas, carrots, brown rice, wheat germ, whole grain flour
SYMPTOMS & PROBLEMS: Depression, sleep and skin problems, confusion, anxiety, fatigue

VITAMIN B12

WHAT IT DOES: Healthy nerve cells, DNA/RNA, red blood cell production, iron function
WHERE IT'S FOUND: Fish, meat, poultry, eggs, milk, milk products
SYMPTOMS & PROBLEMS: Anemia, fatigue, constipation, loss of appetite/weight, numbness and tingling in the hands and feet, depression, dementia, poor memory, oral soreness

BIOTIN

WHAT IT DOES: Carbs, fat, amino acid metabolism (the building blocks of protein)
WHERE IT'S FOUND: Salmon, meats, vegetables, grains, legumes, lentils, egg yolks, milk, sweet potatoes, seeds, nuts, wheat germ
SYMPTOMS & PROBLEMS: Depression, nervous system, premature graying, hair, skin

FOLATE

WHAT IT DOES: Mental health, infant DNA/RNA, adolescence & pregnancy, with B12 to regulate RBC production, iron function, reduce homocysteine
WHERE IT'S FOUND: Supplementation, fortified grains, tomato juice, green vegetables, black-eyyed peas, lentils, beans
SYMPTOMS & PROBLEMS: Anemia, immune function, fatigue, insomnia, hair, high homocysteine, cardiovascular disease

PANTOTHENATE

WHAT IT DOES: RBC production, sex and stress-related hormones, immune function, healthy digestion, helps use other vitamins
WHERE IT'S FOUND: Meat, vegetables, whole grains, legumes, lentils, egg yolks, milk, sweet potatoes, seeds, nuts, wheat germ, salmon
SYMPTOMS & PROBLEMS: Stress tolerance, wound healing, skin problems, fatigue

VITAMIN A

WHAT IT DOES: Eyes, immune function, skin, essential cell growth and development
WHERE IT'S FOUND: Milk, eggs, liver, fortified cereals, orange or green vegetables, fruits
SYMPTOMS & PROBLEMS: Night blindness, immune function, zinc deficiency, fat malabsorption

VITAMIN C

WHAT IT DOES: Enzyme activation, second messenger roles (transmitting hormonal information), blood clotting, cell and cell organelle membrane function, nerve impulse transmission and muscular contraction, tone and irritability
WHERE IT'S FOUND: Supplementation, broccoli, brussel sprouts, cantaloupe, cauliflower, citrus, guava, kiwi, papaya, parsley, peas, potatoes, peppers, parsley rose hips, strawberries and tomatoes
SYMPTOMS & PROBLEMS: Muscular and nervous irritability, muscle spasms, muscle cramps and tetany, tooth decay, periodontal disease, depression, possibly hypertension

VITAMIN D

WHAT IT DOES: Calcium and phosphorus levels, calcium absorption, bone mineralization
WHERE IT'S FOUND: Sunlight, milk, egg yolks, liver, fish
SYMPTOMS & PROBLEMS: Osteoporosis, calcium absorption, thyroid

VITAMIN K

WHAT IT DOES: Aids in the formation of clotting factors and bone proteins and the formation of glucose into glycogen for storage in the liver
WHERE IT'S FOUND: Kale, green tea, turnip greens, spinach, broccoli, lettuce, cabbage, beef liver, asparagus, watercress, cheese, oats, peas, whole wheat
SYMPTOMS & PROBLEMS: Excessive bleeding, a history of bruising, appearance of ruptured capillaries or menorrhagia (heavy periods)

Adapted from the article "Nutrient Functions: Deficiency Symptoms" from the booklet Does Your Nutritional Balance Stack Up by Spectracell Laboratories.