14 Subtle Signs of Vitamin and Mineral Deficiencies You Need to Know

5. Minor Hair Thinning or Shedding

Have you ever noticed just a little more hair on the pillow or in your brush than usual? While everyone sheds a bit daily, changes in hair thickness or a subtle uptick in shedding are sometimes your scalp’s quiet ask for extra iron, zinc, or biotin. Iron deficiency, in particular, is common in women (especially under 50) and in those with restrictive diets. Frequent coloring or heat use, stress, and hormonal changes all play a role—but don’t forget your nutrition. Think protein-rich meals, lentils, pumpkin seeds, and a gentle check-in with your provider if shedding feels persistent. Sometimes, a nourished scalp is the secret to a more confident “good hair day.”

6. Brittle or Peeling Nails

Your nails can reveal more than your manicure preferences—they’re like tiny health barometers. Brittle, splitting, or peeling nails can be some of the first signs that your body craves more biotin, zinc, or iron. While nail polish and handwashing habits play their part, don’t overlook the power of nutrition. Eggs, nuts, seeds, and leafy greens provide these nail-strengthening nutrients. If your nails seem unusually fragile, supplementing your diet and gently moisturizing your hands may be all it takes to tip the balance in your favor. And if changes linger, a routine health check can pinpoint if something deeper is worth a closer look.