Over 50% of the population consumes ultra-processed foods, putting them at risk for vitamin and nutrient deficiencies. Many people have a vitamin D deficiency, magnesium deficiency, zinc deficiency, potassium deficiency, or vitamin B1 deficiency and don’t even know it! In this video, I’ll share 21 important signs of vitamin deficiency.

1. Tingling in the toes, also known as peripheral neuropathy, can be caused by a vitamin B1 deficiency. Pork, liver, meat, eggs, and sunflower seeds are the best sources of vitamin B1.

2. Cracks in the corner of the mouth can be caused by a vitamin B2 deficiency. Consume liver, red meat, and eggs to increase vitamin B2 intake.

3. Thinning hair can be caused by a biotin deficiency. Without enough biotin, you can’t make keratin, the protein needed to make hair.

4. Premature graying of the hair can be caused by a vitamin B9 deficiency. Folate (vitamin B9) repairs DNA, helps prevent cancer, and supports melanin production.

5. Mouth ulcers can be caused by a vitamin B12 deficiency. To increase your intake, consume more red meat, liver, and clams.

6. Deep pelvic bone pain can be caused by vitamin D deficiency.

7. Heavy menstrual bleeding can be caused by high estrogen levels or a vitamin K1 deficiency. Dark leafy green vegetables and liver are the best sources of vitamin K1.

8. Heavy menstrual cramping can be caused by calcium buildup due to a magnesium deficiency. Dark leafy green vegetables and pumpkin seeds are the best sources of magnesium.

9. Fibroids can be caused by too much estrogen, but vitamin D can help keep them in check.

10. Eye twitching, also known as tetany, can be caused by a magnesium deficiency.

11. Heart pounding can be caused by a potassium deficiency. You need 4700 mg of potassium per day.

12. Chronic cough can be caused by a calcium deficiency. Calcium lactate is the best calcium supplement.

13. Ice cravings can be caused by iron deficiency. Try increasing your intake of red meat or liver before resorting to supplements.

14. Low libido can be caused by a zinc deficiency. Shellfish, especially oysters, and red meat are the best sources of zinc.

15. Hearing loss can be caused by a vitamin B12 deficiency.

16. Fibrocystic breasts can be caused by excess estrogen, which may result from low iodine. To increase iodine intake, consume sea kelp, seaweed, and shellfish.

17. Dry, flaky skin is a classic sign of omega-3 fatty acid deficiency. For this problem, consume high-quality cod liver oil or fish oil.

18. Muscle weakness can be caused by a vitamin E deficiency. Tocotrienols may help.

19. Fatty liver—choline deficiency can cause a fatty liver. Egg yolk and liver are the best sources of choline.

20. Cold sores can be caused by a virus, but increasing lysine can help put the virus in remission.

21. High lipids can be regulated with the help of niacin (vitamin B3).