When it comes to our health, we all strive to eat a balanced diet that provides all the nutrients necessary for proper body function. However, despite our best efforts, many of us may still be deficient in important vitamins and minerals.

This can lead to a range of health problems that can have lasting effects on our bodies. Here are 10 common nutrient deficiencies that you need to be aware of.

Vitamin D

Vitamin D is essential for bone health and immune function. Adequate exposure to sunlight is one way to get your daily dose of vitamin D, but not everyone gets enough sun exposure to maintain healthy levels.

Other factors like age, skin tone, and where you live can also affect your vitamin D levels. Some of the symptoms of vitamin D deficiency include bone pain, muscle weakness, and increased risk of fractures.

Vitamin B12

Vitamin B12 is important for proper red blood cell formation, nerve function, and DNA synthesis. It is primarily found in animal products like meat, fish, and dairy.

Vegetarians and vegans may have a higher risk of vitamin B12 deficiency since they do not consume animal products. Symptoms of vitamin B12 deficiency include fatigue, weakness, and tingling in the hands and feet.

Iron

Iron is essential for the proper functioning of red blood cells, which carry oxygen throughout the body. Vegetarians, pregnant women, and women with heavy menstrual cycles may be at a higher risk for iron deficiency.

Symptoms include fatigue, weakness, and pallor.

Calcium

Calcium is important for bone health, muscle function, and blood clotting. Dairy products are a good source of calcium, but those who are lactose intolerant or vegan may need to find alternate sources of this mineral.

Symptoms of calcium deficiency include muscle cramps, brittle nails, and osteoporosis.

Magnesium

Magnesium is important for proper nerve and muscle function, as well as bone health. Dark leafy greens, nuts, and seeds are good sources of magnesium. Symptoms of magnesium deficiency include muscle twitches, weakness, and irregular heartbeat.

Zinc

Zinc is important for immune function, wound healing, and DNA synthesis. Meat, dairy, and whole grains are good sources of zinc. Vegans and vegetarians may need to find alternate sources of this mineral.

Symptoms of zinc deficiency include slow wound healing, hair loss, and immune system dysfunction.

Potassium

Potassium is important for proper muscle and nerve function, as well as heart health. Fruits, vegetables, and beans are good sources of potassium. Symptoms of potassium deficiency include muscle weakness, fatigue, and irregular heartbeat.

Folate

Folate is important for DNA synthesis and cell division. It is found in leafy green vegetables, beans, and fortified grains. Pregnant women may need to supplement with folate to prevent birth defects.

Symptoms of folate deficiency include fatigue, weakness, and irritability.

Vitamin A

Vitamin A is important for vision, immune function, and skin health. It is found in animal products like liver, as well as in orange and yellow fruits and vegetables.

Symptoms of vitamin A deficiency include night blindness, dry skin, and immune system dysfunction.

Omega-3 Fatty Acids

Omega-3 fatty acids are important for brain health, heart health, and reducing inflammation. Fish, nuts, and seeds are good sources of omega-3s. Symptoms of omega-3 deficiency include dry skin, poor memory, and mood disorders.