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

7. Magnesium Deficiency: Restless Nights, Leg Cramps

Experiencing stubborn leg cramps, twitchy eyelids, or tossing and turning at night? Magnesium helps with muscle relaxation, steady nerves, and even quality sleep. Depleted by stress, certain medications, and by limiting whole grains and nuts, it’s often overlooked as a cause for nagging discomfort. Try snacking on a bowl of almonds, add pumpkin seeds to your morning oatmeal, or sprinkle black beans into a wrap for a satisfying, naturally magnesium-rich meal. Whole wheat bread, spinach, and dark chocolate (yes, really!) are also helpful options. If your body feels tense or sleep just isn’t refreshing, these gentle dietary changes might bring needed relief—offering calm support with each bite.

8. Vitamin A Deficiency: Trouble Seeing in the Dark

Noticing that night driving has become more of a challenge, or eyes feel painfully dry late in the day? Vitamin A is essential for eye health, skin’s natural glow, and even preventing certain types of infections. While rare in North America, those who skimp on colorful veggies or have chronic gut issues could be at risk. Classic foods like carrot sticks, roasted sweet potatoes, and butternut squash are convenient options packed with beta-carotene (a form of vitamin A). Eggs and dairy are helpful too, and don’t forget leafy greens—the rule “eat the rainbow” really applies here. If fatigue, vision changes, or persistently dry eyes become frequent companions, invite vibrant, vitamin A-rich produce onto your plate. Your eyes, and your skin, may thank you.