As a South Asian dietitian, I have interacted with many patients who have nutrient deficiencies as demonstrated by their bloodwork.

Common causes of nutrient deficiencies include an inadequate diet variety, medical conditions affecting absorption such as ulcerative colitis or Crohn’s disease, consumption of prescriptions (especially long-term), surgeries that affect appetite due to recovery or post-surgical medication, or smoking or drinking excessively.

In recent years, I have noticed varied nutrient deficiencies including Vitamin B12, Vitamin D, Zinc, and Iron.

What can you do if you have these deficiencies? Here are my recommendations:

Vitamin B12: This vitamin deficiency is common in older people who predominantly follow a vegetarian or vegan diet. It could also be a result of taking long-term medicine for diabetes or undergoing chemotherapy. In addition, auto-immune diseases such as Celiac disease, Gastritis, Pernicious Anemia could also cause a B12 deficiency. Common symptoms due to lacking B12 include fatigue, muscle weakness, and poor balance/coordination.

How to address: Incorporating eggs, dairy or meat into your diet would help with this deficiency. However, a B12 supplement would be the most common effective solution if there are dietary restrictions. In rare circumstances, a B12 injection may be necessary, but you’d need to connect with your physician for future assessment.

Vitamin D: This vitamin deficiency is common in people who are 45+, have darker skin, and are lacking adequate sun exposure. Many individuals living in cooler climates are deficient, but it can also occur during winter, when most people do not have much exposure to sunlight. Common symptoms as a result of this deficiency include muscle aches, joint pain, fatigue, and mood imbalances.

How to address: A daily dose of sunlight - at least 15 minutes- would be one of the most natural ways to address deficiency if your marker is borderline. If obtaining sunlight is a challenge, incorporate a Vitamin D as a supplement into your routine. There are different doses for Vitamin D as well as different versions of D: D2, D3 and D3 + K2. Adding fatty fish (e.g. salmon), egg yolks, fortified milk or dairy products, or even shiitake mushrooms would also help improve Vitamin D values.

Zinc: This micronutrient deficiency is more prevalent in vegetarians/vegans as well as those with chronic diseases specific to the GI system such as inflammatory bowel disease. Common symptoms due to zinc deficiency include hair loss, altered taste buds, and sluggishness/fatigue.

How to address: Zinc is bioavailable in dairy foods, meat, seafood, legumes, nuts, and seeds. However, a supplement is also available and usually recommended if you experience this deficiency during the cold and flu season.

Iron: This micronutrient deficiency is more prevalent in pregnant women, children, and those who consume more cow’s milk products than usual. Iron deficiency occurs due to chronic blood loss, pregnancy, vigorous exercise, or a diet lacking adequate amounts of iron. Common symptoms due to this deficiency include fatigue, hair loss, brittle nails, pale skin, and even shortness of breath during exercise.

How to address: Iron is best absorbed alongside the consumption of vitamin C. In addition, liquid iron has been better tolerated than capsules as it usually does not cause constipation, which is a common side effect from taking iron capsules. Consuming leafy green foods; animal meats, such as beef, chicken or shellfish; and dried fruits like raisins, nuts, and seeds can improve iron deficiency as well.

To best understand deficiencies, it is important to have bloodwork completed every year so that a trend can be assessed over time.

If you are interested in learning more how diet impacts blood markers, please consult a dietitian for an individualized plan.  

About the author:

Anita Mirchandani is a registered dietitian nutritionist, prenatal and postnatal exercise specialist, and certified fitness professional. Anita received a B.A in Spanish and Latin American Studies and her M.S. in Clinical Nutrition, both from New York University. She focuses on building a balanced and integrative approach to health. By combining appropriate and tailored nutrition and fitness elements, she will provide a personalized plan.

Not to mention, Anita’s background in exercise science with a personal training certification from NASM allows her to offer fitness programming to help complement the nutrition support.

Her favorite part about counseling clients and being a virtual dietitian is breaking down the science and applying health and nutrition in a more practical, meaningful approach.

When she’s not in her nutrition world, you will find Anita engaging in some form of an active adventure with her two sons - from biking on the Bronx River Pathway to exploring new trails in Westchester county. She also loves to cook, bake and drink wine (in moderation, of course)! 

References:

Mason, J. B., Rivers, J., & Helwig, C. (2005). Micronutrient deficiencies in South Asia: Current status and strategies. Asian Development Bank. Retrieved from https://www.researchgate.net/publication/235959255_Micronutrient_deficiencies_in_South_Asia_-_Current_status_and_strategies