11 Essential Vitamin Deficiencies You Can Spot (And Fix) with Your Diet

3. Vitamin B12 Deficiency: Brain Fog and Tingling

Find yourself forgetting names, fumbling for the right word, or feeling pins and needles in your hands or feet? These can be early clues that your vitamin B12 levels need a lift. This vitamin is the brain’s unsung hero—critical for mental clarity, energy, and a healthy nervous system. Vegans, those over 60, and anyone with digestive issues are at higher risk since B12 is found mostly in animal foods and gets harder to absorb with age. Luckily, your morning breakfast spread might be the fix. Start with scrambled eggs, low-fat chicken sausage, or a generous scoop of Greek yogurt. Fish, milk, and fortified cereals can also keep your B12 reserves strong. If numbness, brain fog, or unexplained fatigue won’t let up, take it as a gentle reminder to invite more B12-rich foods onto your plate—and check with a healthcare provider if these symptoms persist.

4. Calcium Deficiency: Achy Muscles and Weak Nails

Are your muscles cramping unexpectedly or do your nails seem to split easily? Calcium doesn’t just keep bones strong—it also fuels steady muscles and a healthy heartbeat. While you might think of milk and cheese first, not everyone can (or wants to) get their calcium from dairy. Teens, older adults, pregnant women, and those steering clear of milk all have to work harder to meet their needs. Beyond milk and cheese, look for leafy greens like kale, collards, and broccoli. Tofu, especially “calcium set” varieties, is another gentle powerhouse. Canned salmon with bones adds a boost for those who eat fish. Pair these foods with a source of vitamin D (such as by eating them at lunch with a bit of sunlight) for best absorption. If your legs ache after a short walk or your nails flake no matter what lotion you use, think of it as your body’s way of asking for extra calcium care.