Vitamin supplements are just about everywhere. At the supermarket, chemist and even online stores. It can be tempting to buy some (and pop them) after self-diagnosing a vitamin deficiency.
At nib, we work with the experts to give you the tips and tricks to live your healthiest life yet. So, we spoke with nib’s Medical Advisor, Dr Hamish Black, to shed some light on how to spot and treat a true vitamin deficiency.
Why do vitamin deficiencies occur?
A healthy adult or child who eats a variety of foods from all five food groups is likely getting the vitamins and minerals they need from their diet.
“There are, however, some groups of people that should seek a medical or dietetic review to discuss whether supplementation is necessary because they’re at higher risk of vitamin deficiencies,” says Hamish.
He recommends talking to your GP or dietitian if you have:
Excessive blood loss or inadequate intake of iron through your diet
Experienced prolonged fasting (more than five days), such as with a major illness
A vegan diet or other strict dietary pattern
An eating disorder
A significant chronic disease, such as chronic liver or kidney disease
Significant malabsorption due to gut or pancreatic disease
Dark skin or cover your body for social or cultural reasons (these are risk factors for vitamin D deficiency).
What are the signs and symptoms of a vitamin deficiency?
Vitamin deficiency symptoms will vary depending on the vitamin. Here are some common vitamins and what the symptoms of a deficiency might look or feel like:
Vitamin B deficiency: You may feel tired, weak or irritable.
Vitamin C deficiency: You might feel fatigued, bruise easily and experience bleeding gums.
Vitamin D deficiency: You might have mild bone pain, muscle weakness, or tiredness. A deficiency in vitamin D could lead to osteoporosis and bone and joint pain.
What can you do if you think you have a vitamin deficiency?
“By the time you have signs and symptoms of a vitamin deficiency, you’re likely to be severely depleted of that vitamin,” says Hamish. “It’s far healthier to be proactive by seeking a medical or dietetic review, especially if you’re in a high-risk group.”
If you have symptoms that concern you, book an appointment with your GP. They may order a blood test to check for any vitamin deficiencies that need treatment (more on that in a moment).
Not sure your symptoms are worth a trip to the doctor? nib members can access a telehealth session with a medical doctor or nurse practitioner via our partner, hub.health.
How do health professionals diagnose vitamin deficiencies?
Your GP or dietitian might arrange a blood test to see what your vitamin levels are like. Results will usually come back to your health professional within a week. Your healthcare professional will explain how you can improve your vitamin intake. For example, they might suggest eating more iron-rich foods, such as lean red meat or legumes, if you're low in iron.
Depending on your symptoms and the vitamins you need to test for, you may need to do a fasted blood test – this means that it is recommended that you don’t eat for anywhere from six to eight hours before the test so that your results aren’t skewed.
Finding the right way to treat a vitamin deficiency
“Most of the sources of vitamins and minerals come from food, so changing what we eat may be all we need to do to treat a vitamin deficiency,” advises Hamish.
In some cases, using supplements might be necessary, he adds. Your GP or a dietitian will let you know the best types and doses of supplements to get your vitamin intake and health back on track.
Remember to follow your health care professional's dosage instructions. Taking high doses of some vitamins can be toxic. If supplements aren't for you, your GP or dietitian can explain how to make your diet more nutritious.
Boost your vitamin intake with nib Rewards
nib members can get discounts on groceries and meal delivery through nib Rewards. This can help you boost your vitamin intake with tasty meals and without breaking the budget.
The information contained in this article is provided as general information only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. For personalised medical advice, always consult your qualified healthcare professional.
