Warning Signs of Vitamin Deficiencies You Can Spot in the Mirror

35. Unexplained Bruising: Vitamin K Deficiency

If you're noticing unexplained bruises appearing easily or that even small bumps are leaving disproportionately large marks, it may be a subtle sign of a Vitamin K deficiency. This vitamin is absolutely essential for producing the proteins that allow your blood to clot properly. Without sufficient Vitamin K, your capillaries—the tiny blood vessels near the surface of your skin—become fragile and are more likely to burst, leading to those tell-tale bruises. This is a crucial sign that your body's natural defense against bleeding is compromised. You can boost your intake with green leafy vegetables like kale and spinach, or broccoli.

36. A Puffy, Swollen Tongue: Niacin and Vitamin B12 Deficiency

A healthy tongue should have a slightly textured surface, but if you look in the mirror and see a puffy, swollen, and unusually smooth or "beefy" red tongue, it could be a sign of a deficiency in Niacin (B3) or Vitamin B12. These vitamins are vital for cellular health and proper nerve function. When you're deficient, the tiny taste buds and projections on your tongue's surface begin to atrophy, leading to a smooth, sometimes painful, and swollen appearance. This condition, known as glossitis, can make eating and speaking difficult and is a serious indication that your body needs these essential nutrients.