14 Subtle Clues You're Low on Key Vitamins and Minerals

5. Thinning or Brittle Hair

Finding extra hair in your brush or noticing a change in your hair’s fullness can feel discouraging—yet often, it’s a gentle hint from your body, not a sign of inevitable aging. Hair health depends on an orchestra of nutrients, including iron, zinc, vitamin D, and omega-3 fatty acids. A subtle deficiency in any one can make hair grow more slowly, look brittle, or shed more quickly than usual. Stress and styling habits matter too, but nutrition lays the foundation for resilience. Instead of searching for miracle fixes, aim to support your hair from the inside out: enjoy salmon, chia seeds, spinach, nuts, and eggs when possible. If hair changes persist or feel sudden, checking with your doctor can help reveal the root cause. Gentleness and patience are always part of the journey.

6. Noticeably Pale or Sallow Skin

Losing a little of your natural skin glow—or noticing an unusual paleness—might be a quiet sign of low iron or vitamin B12. Both nutrients keep red blood cells healthy, which support vibrant skin tone. Dullness or sallowness is easy to overlook, especially during gloomy weather, but if your skin seems less rosy or you bruise more easily, your nutrition could use a tune-up. Try including lean meats, lentils, leafy greens, and B12-rich foods like dairy or fortified milk in your meals. Changes in skin color may happen gradually, so pay attention to what feels out of the ordinary for you. When nutrition and hydration get a boost, your skin often responds with its own subtle vitality. If skin changes persist, seek gentle guidance from a professional.