1. Tiredness and pallor: B‑complex (B12 and folate)

Low energy, weakness and pallor may be associated with deficiencies of B‑complex vitamins, especially B12 and folate.
These vitamins are essential for red blood cell formation and oxygen transport.
Deficiency can cause anemia, persistent fatigue and shortness of breath even with minimal exertion.

Food sources: meat, fish, eggs, milk and legumes.
Vegetarians, older adults and people taking certain medications should be particularly vigilant.

2. Bone pain and muscle weakness: vitamin D

Vitamin D deficiency is very common and may present with bone pain, muscle weakness and stiffness.
In adults, it can cause osteomalacia, and in children, rickets. Other symptoms, such as fatigue or hair loss, are less specific.

Sources: moderate sunlight exposure, fatty fish (sardines, salmon), eggs and fortified dairy products.
Supplementation should only be undertaken under medical or pharmacist guidance.

3. Bleeding gums and poor wound healing: vitamin C

Bleeding gums, frequent bruising and slow wound healing are typical signs of vitamin C deficiency.
In more severe cases, scurvy may occur — rare, but possible with very restrictive diets.

Sources: oranges, kiwifruit, strawberries, bell peppers and cabbage.
A varied diet rich in fresh fruits and vegetables usually ensures adequate intake.

4. Tingling and loss of balance: vitamin B12

Vitamin B12 deficiency affects the blood and the nervous system.
In addition to fatigue and pallor, tingling in the hands and feet, sensory loss, imbalance and memory difficulties may occur.
If untreated, deficiency can lead to irreversible neurologic changes.

Sources: meat, fish, eggs and dairy products.
In strict vegan or vegetarian diets, supervised supplementation is necessary.

5. Cracks at the corners of the mouth and reddish tongue: vitamin B2 (riboflavin)

Riboflavin deficiency can cause angular fissures at the corners of the mouth, chapped lips, a reddened tongue and small facial eruptions.
It is more frequent with poorly varied diets or low intake of animal‑source foods.

Sources: milk, eggs, liver, almonds and whole grains.

6. Coordination changes and irritability: vitamin B1 (thiamine)

Thiamine deficiency may cause fatigue, irritability, loss of appetite and neurologic changes.
In more severe cases, it causes beriberi, and in people with chronic alcohol use it can progress to Wernicke–Korsakoff syndrome, with confusion and loss of balance.

Sources: whole grains, legumes and pork.

7. Dry skin and difficulty seeing in the dark: vitamin A

Vitamin A is essential for vision and for the integrity of the skin and mucous membranes.

Deficiency may cause dry skin, brittle hair, increased susceptibility to infections and difficulty seeing at night.

Sources: liver, egg yolk, milk, butter, carrots, pumpkin, sweet potato and spinach.
Deficiency is rare in Portugal but may occur with restrictive diets or malabsorption.

8. Easy bruising and prolonged bleeding: vitamin K

Vitamin K deficiency can lead to easy bruising, bleeding from the gums or nose and very heavy menstrual bleeding.
It is more common in people with liver or intestinal disease, after antibiotic treatments or with diets low in green vegetables.

Sources: cabbages, broccoli, spinach and vegetable oils.
Vitamin K also contributes to bone health.

Medications that interfere with vitamins

Among the most common:

• Metformin, which reduces vitamin B12 absorption
• Antacids and proton pump inhibitors, which interfere with B12 absorption
• Antiepileptics, which can accelerate vitamin D metabolism

If you take medicines continuously, speak with your doctor or pharmacist about the need for monitoring and possible supplementation.

When to seek help

Seek medical evaluation if:

• Symptoms persist for more than three to four weeks
• You belong to a risk group (older adults, pregnant people, vegetarians, individuals with digestive diseases)
• You are taking medicines that interfere with vitamin absorption

Diagnosis is based on clinical assessment and, if needed, specific blood tests.

Avoid starting supplements without professional guidance.

How to correct the problem safely

Improve your diet

A balanced diet with fresh, varied foods is the best way to prevent deficiencies.

Consult a healthcare professional

A doctor or pharmacist can assess the need for supplementation and determine the appropriate dose.

Monitor progress

Recovery time depends on the specific vitamin and the cause of deficiency. Follow recommendations and maintain healthy habits.

Conclusion

Vitamin deficiencies can affect energy, immunity and overall well‑being.
Recognizing signs early and taking action is essential to prevent complications.
A balanced diet, responsible sun exposure and professional follow‑up are the safest strategies to keep the body in balance.