Tatiana Ayazo/Rd.com, shutterstock Possible deficiency: Vitamin D
Being tired all the time, despite getting adequate sleep, is a red flag that your D is chronically low. If your doctor suggests you’d be a good candidate for a vitamin D supplement, studies show that they may be able to improve fatigue symptoms. (Though your doctor would advise you to take a much smaller dose daily.) “After people get more vitamin D, it’s amazing to hear them say they have so much more energy,” says Small. To fit more D into your diet, go for fortified dairy (yogurt, milk), non-dairy (almond or soy milk), certain fish (sardines), and even mushrooms grown under UV light. Here are more ways to get vitamin D from foods.
Bruising on your legs
Tatiana Ayazo/Rd.com, shutterstock Possible deficiency: Vitamin C
If you merely bump into something and wind up with an enormous bruise, consider if you’re getting enough C. Surprisingly, it’s on the list of nutrients Americans frequently fall short on, according to Health.gov. Vitamin C helps make collagen, which is involved in making blood vessels. Bruising often “may be a sign that you have weakened capillaries that allow you to bruise,” says Small. What’s more, stress saps your supply of vitamin C, meaning you may need more than you think. Strawberries, broccoli, and mango are all foods that have more C than an orange. Here are some more signs you’re running low on vitamin C.
Tatiana Ayazo/Rd.com, shutterstock Possible deficiency: Magnesium or calcium
As an electrolyte, magnesium plays an important role, along with and calcium, in muscle contraction. “Getting what you need can make a world of difference,” says Small. She recommends food sources such as pumpkin seeds, bananas, and avocados for magnesium. As for calcium, fortified non-dairy milk often contains more than its cow milk counterpart. If you’re thinking of popping supplements instead of looking for food sources, keep in mind that some vitamins are a waste of money—and can even be dangerous.