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

9. Persistent Dry, Rough, or Flaky Skin

If your skin feels more like a dry patchwork quilt than its usual smooth self—and no amount of lotion seems to help—you may be low on vitamin A, vitamin E, or essential fatty acids. These nutrients fortify the skin’s natural moisture barrier, while supporting repair and softness. Occasionally, dry or flaky skin is a simple reaction to weather. But when it lingers, your body may be calling for extra nourishment from within. Nuts, seeds, avocados, spinach, and a drizzle of olive oil become more than just flavors on your plate—they’re gentle wellness allies for your skin. If discomfort or itchiness sticks around, or skin symptoms worsen, a check-in with a professional is always a good next step.

10. Brittle or Spoon-Shaped Nails

Have you noticed your nails are splitting, breaking, or curving up at the edges (what’s called “spoon nails”)? It could be your body’s understated message about a shortage of iron or biotin. Nails might not get much attention in daily life, yet their health is closely tied to what we eat. Iron helps oxygenate tissues, while biotin (a B vitamin) supports keratin strength for fortifying nails. You can offer nail-friendly support through iron-rich meals—think lean meats, beans, and leafy greens—or add biotin-rich foods like eggs, sweet potatoes, and almonds. Celebrate even subtle progress and treat weak nails with kindness, not quick fixes—steadiness truly matters here.