Dry itchy skin, joint pain, tired all the time, bad breath, anxiety and stress. If any of these symptoms sound familiar, it could be your body’s way of telling you that something is deficient in your diet.

A recent survey by Healthspan of 2000 adults found that 1 in 20 people believed they need to supplement krill oil and vegetable oil to be healthy, and almost half the people surveyed were unaware that taking medications, antibiotics and even drinking tea and coffee can all affect how you absorb vitamins and minerals.

Some of the common signs of a vitamin or mineral deficiency are outlined below:

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Let’s take a closer look at some of the more common symptoms:

Itchy Dry Skin

Dry itch, flaky skin could be a symptom that your body needs moisturising from the inside out.

Increasing your water intake, upping your oily fish and taking an omega 3 supplement might help to redress the balance.

Low mood or depression

Low levels of vitamin D (the sunshine vitamin), B vitamins, magnesium and essential fats can play a role in low mood and depression.

It is advisable to supplement vitamin D in winter months, or if you take care to avoid the sun. Magnesium is sometimes known as ‘nature’s tranquilliser’ and can be effective for anxiety and depression and there is good evidence to show that omega 3 can helps support our mental health.

Bad Breath

If your brush and floss regularly and still suffer from bad breath, then the problem could be deeper. Sit down and relax when you eat and take a probiotic supplement with at least 20 billion good bugs in it.

White spots on your nails?

Most commonly a sign of zinc deficiency. Required for the immune system, reproductive system and taste, other symptoms can include feeling run down, constant colds, low libido or lack of taste. If you supplement zinc, the most effective choice is in combination with vitamin C. This is sometimes listed as zinc ascorbate on the label.

Cracks at the corners of your mouth?

A common symptom when we are feeling run down, and teenage girls might be more susceptible than most. This is a sign that you may be lacking vitamin C and/or iron.

Increase your intake of fresh fruit and vegetables, especially blueberries and red peppers, eat some good quality red meat and get your iron levels checked out.

Tired all the time

A common symptom of underactive thyroid, but also a sign that iron, B vitamins or magnesium could be low. Red meat, prunes, liver, walnuts, eggs and green leafy veg might help, but think about supplementing some extra nutrients too.

Insomnia, restless less or leg cramps

These irritating symptoms can be easy to deal with if you find out the source of the problem. Commonly a low intake of magnesium is the culprit. Magnesium is found in dark green leafy vegetables, bulgur wheat and dark chocolate, but a high strength magnesium supplement can be an effective and quick remedy.