Warning Signs of Vitamin Deficiencies You Can Spot in the Mirror

31. A Smooth, Red Tongue and Niacin Deficiency

A healthy tongue should have a slightly bumpy texture with small projections called papillae. If you look in the mirror and your tongue appears abnormally smooth, swollen, and bright red, it could be a sign of a Niacin (Vitamin B3) deficiency. This condition, known as glossitis, is an early sign of pellagra, a severe niacin deficiency. Niacin is essential for cellular repair and metabolism, and without it, the cells on the surface of your tongue begin to atrophy, leading to its smooth appearance. A niacin-rich diet, including lean meats, nuts, and fortified grains, is critical to restoring your tongue's healthy texture.

32. Skin Pale with Yellow Tint and Folic Acid Deficiency

While pale skin is a well-known sign of iron or B12 deficiency, a different kind of pallor—one with a subtle yellow or waxy tint—can point to a lack of Folic Acid (Vitamin B9). Folic acid is vital for the production of red blood cells, which carry oxygen throughout your body. Without it, you can develop a type of anemia called megaloblastic anemia. This condition causes your red blood cells to become large and immature, leading to a build-up of bilirubin (a yellow-colored substance), which can give your skin that tell-tale yellowish hue. Leafy greens, avocados, and legumes are fantastic sources of this nutrient.