Even with a healthy diet and active lifestyle, your body can still fall short on essential nutrients, and it often lets you know in subtle but disruptive ways. Maybe you’re feeling unusually tired despite getting enough sleep. Maybe your nails are brittle, your hair’s thinning, or your moods are all over the place. These aren’t just small annoyances. They can disrupt your focus, your confidence, and your day-to-day life.

Often, these signs point to nutrient deficiencies. When your body isn’t getting what it needs, it speaks up in quiet but persistent and often cumulative ways. And since nutrient levels can dip gradually over time, it’s easy to miss the connection at first.

You know your body best, which is why it’s important to listen when something feels off. Especially since nutrient deficiencies can quietly impact everything from your immune system to your emotional well-being.

In this article, we’ll explore four of the most common signs of nutrient deficiencies: fatigue, mood changes, hair and skin issues, and frequent illness. We explore what they could mean, and how to support your body with nutrient-rich foods and simple, restorative habits.

fatigue

Symptom: You’re regularly getting 8 hours of sleep, but still waking up exhausted.

Persistent fatigue, especially when you’re doing “everything right,” is one of the most overlooked signs of a nutrient deficiency. Several nutrients play key roles in both cellular energy production and restful sleep. When they’re low, it can leave you dragging through the day.

Key nutrients to watch:

Vitamin B12

Vitamin B12 (cobalamin) helps convert the food you eat into usable energy by supporting cellular metabolism and red blood cell production. When you have enough, your body can transport oxygen more efficiently and power through the day with greater mental clarity. Best sources: Eggs, dairy, red meat, nutritional yeast

Iron

Iron is a mineral that enables red blood cells to deliver oxygen to your muscles and brain. Restoring iron levels can significantly improve stamina, concentration, and overall vitality, especially if you’ve been feeling short of breath or physically drained. Best sources: Lentils, spinach, pumpkin seeds, tofu, quinoa

Vitamin D

This nutrient plays a surprising role in energy by supporting muscle function, immune health, and mood stability. Adequate levels can help you feel more awake and motivated, especially during darker or colder months. Best sources: Salmon, sardines, UV-exposed mushrooms.

Magnesium

Magnesium helps regulate your body’s stress response, supports deep sleep, and plays a key role in ATP production, the molecule your cells use for energy. Replenishing magnesium often leads to better rest and more consistent energy throughout the day. Best sources: Pumpkin seeds, almonds, black beans, avocado.

Lifestyle changes to support energy:

Expose yourself to sunlight within 30 minutes of waking

This stimulates cortisol (your body’s natural alertness hormone), suppresses melatonin (your body’s sleep inducing hormone) and anchors your circadian rhythm, making you feel more awake and energized during the day.

Balance your blood sugar

Start the day with a protein-rich breakfast (think eggs, Greek yogurt, or a protein smoothie) to prevent energy crashes caused by blood sugar dips. This keeps your energy steady throughout the day.

Prioritize quality sleep

Deep sleep allows your body to repair itself and restore cellular energy (ATP). Stick to a consistent bedtime, avoid late-night blue light, and limit caffeine after noon for more restorative sleep.

Move your body, but don’t overdo it

Regular movement boosts circulation and supports mitochondrial function. Overtraining, on the other hand, can lead to fatigue. Working out too late in the day can also disrupt sleep quality. A daily 20-minute walk, yoga, and strength training 2–3x/week supports healthy energy levels.

Stay hydrated

Even mild dehydration can cause fatigue. Aim for half your body weight in ounces of water per day. You require more if you're active, sweating, or on certain medications.

hair, skin & nails

Symptom: Hair that’s thinning, skin that feels dry or irritated, nails that crack or split.

When your hair doesn’t grow the way it used to, your skin feels off no matter how much you moisturize, or your nails seem weaker than usual, there’s an underlying reason. These tissues depend on a steady supply of nutrients to regenerate and repair. When the supply runs low, it shows.

Changes to your hair, skin, and nails aren’t just cosmetic; they’re often early warning signs that your body is missing key building blocks it needs to stay healthy and resilient throughout other tissues of the body.

Key nutrients to watch:

Biotin

Biotin (vitamin B7) acts to help break down protein into amino acids. These are then reassembled as the building blocks of keratin, the main structural protein in your hair and nails. It also supports the creation of fatty acids essential for maintaining skin barrier function. A deficiency can interrupt keratin production, leading to thinning hair, brittle nails, or dry and scaly skin. Best sources: Eggs, sweet potatoes, almonds, sunflower seeds.

Zinc

Zinc plays a vital role in cellular repair and regeneration. It regulates oil production in the skin, supports wound healing, and stabilizes the hair follicle by reducing oxidative stress and inflammation. Low zinc levels are associated with alopecia, dermatitis, and slower nail growth. Best sources: Chickpeas, pumpkin seeds, cashews.

Omega-3 Fatty Acids

Omega-3s are anti-inflammatory fats that help maintain the structure of skin cell membranes and regulate hydration by supporting the skin’s lipid barrier. They also improve circulation to hair follicles, delivering nutrients needed for healthy growth, and may reduce dryness and flaking of both the scalp and skin. Best sources: Flaxseeds, chia seeds, walnuts, oily fish.

Lifestyle changes to support hair, skin, & nails:

Protect your scalp & skin barrier

Use gentle, fragrance-free products and avoid over-washing. This helps maintain your skin’s microbiome and prevents dryness or irritation.

Limit heat & harsh treatments

Tight hairstyles, bleaching, and frequent styling weaken the hair shaft and disrupt healthy growth cycles.

Stay hydrated consistently

Hydration helps deliver nutrients to skin and nail cells and supports elasticity and smoothness. Sip water regularly throughout the day.

mood & mental resilience

Symptom: You feel unusually irritable, emotionally sensitive, or anxious without a clear reason.

Mood isn’t just shaped by stress or circumstances. It’s deeply influenced by nutrition. Your brain relies on a steady supply of nutrients like B vitamins, magnesium, and folate to produce neurotransmitters such as serotonin and dopamine. These brain chemicals help you feel calm, focused, and emotionally resilient. When even one of these nutrients is low, your mood may feel harder to manage, and emotional shifts can become more intense or unpredictable.

Key nutrients to watch:

B-Complex Vitamins

This group of eight vitamins (B1, B2, B3, B5, B6, B7, B9, and B12) is essential for nervous system function and the production of neurotransmitters like serotonin, dopamine, and GABA. They help regulate mood, energy, and stress resilience. Folate (B9), in particular, supports methylation, which is key for balanced brain chemistry. Best sources: Eggs, poultry, legumes, leafy greens, beef liver.

Magnesium

Magnesium helps calm the nervous system by modulating the stress response and supporting the conversion of tryptophan into serotonin. Low levels have been linked to anxiety, restlessness, and poor sleep. Best sources: Pumpkin seeds, almonds, spinach, black beans, dark chocolate.

Choline

Choline is required to make acetylcholine, a neurotransmitter that supports mood, memory, and mental clarity. It also helps protect the structural integrity of brain cells. Inadequate choline can lead to brain fog, low mood, and difficulty concentrating. Best sources: Eggs (yolks), salmon, cauliflower, Brussel sprouts.

Lifestyle changes to support mood:

Practice cold exposure or contrast showers

Brief cold exposure can stimulate the vagus nerve and increase resilience to stress by boosting dopamine and improving mood regulation.

Limit news & social media input

Overconsumption of digital content, especially in the morning, can spike cortisol and hijack your nervous system. Start the day tech-free to protect mental resilience.

Try expressive writing

Spending 5–10 minutes writing freely about your thoughts and emotions (without editing or filtering) can reduce stress, improve mood, and create mental clarity.

Use scent to shift your state

Certain essential oils like lavender, bergamot, or frankincense can influence brain activity via the limbic system. Diffusing calming scents may support emotional regulation.

getting sick more often

Symptom: You’re getting sick more often than usual, or it’s taking longer to bounce back from colds and infections.

If your immune system feels like it’s constantly playing keep up (frequent colds, lingering fatigue, or slow healing) it may be missing critical nutrients. Vitamins and minerals don’t just strengthen your defenses; they help regulate inflammation, repair tissue, and support faster, more effective recovery.

Key nutrients to watch:

Zinc

Zinc is essential for immune cell development and signaling. Even a mild deficiency can weaken your defense against viruses and delay healing. Best sources: Pumpkin seeds, chickpeas, beef, cashews.

Vitamin C

A powerful antioxidant that protects immune cells from stress and supports white blood cell activity. It also aids in collagen production, important for skin and tissue repair. Best sources: Bell peppers, citrus fruits, strawberries, broccoli.

Selenium

Selenium helps regulate the immune response and supports enzymes that control oxidative stress. Low levels are linked to increased risk of viral infections and chronic inflammation. Best sources: Brazil nuts, sardines, sunflower seeds, brown rice.

Lifestyle changes to support immunity:

Support your gut

A healthy gut microbiome trains and supports immune cells. Include fermented foods and plenty of fiber from fruits and vegetables.

Alternate hot & cold showers

This simple practice, called contrast hydrotherapy, may stimulate lymphatic circulation and support immune cell movement.

Manage daily stress

Even low-grade stress can suppress immune function. Build in calming practices like breathwork, prayer, or journaling and consider counseling or talk therapy to strengthen coping mechanisms.

Watch your depleters

Excess sugar, alcohol, or intense exercise can drain immune-critical nutrients like zinc and vitamin C especially during recovery.

when a multivitamin can help

Even with a thoughtful diet and healthy lifestyle, nutrient gaps can still happen. Stress, digestive issues, restricted eating patterns, and modern soil depletion can make it harder to get everything your body needs every day.

If you’re dealing with low energy, mood swings, changes in your skin or hair, or frequent colds, it may be a sign that your body isn’t getting enough of certain essential nutrients. That’s where a multivitamin can make a real difference.

Look for one made with bioavailable nutrients (forms your body can actually absorb and use) and free from unnecessary additives or suboptimal dosing. Our daily multivitamin, Rise, is designed to fill these common gaps with clean, effective ingredients that support energy, mood, immunity, and whole-body wellness right where you need it most.

conclusion

Your body speaks up when something’s missing, and those signals are worth listening to. From low energy to mood changes and skin issues, nutrient deficiencies can affect how you feel every single day. The good news? With the right foods, daily habits, and targeted support, it’s possible to restore balance and feel like yourself again.

Start with awareness, stay consistent, and remember: small changes in how you nourish yourself can lead to lasting shifts in how you feel.