These 4 ‘Bad Habits’ Are Sneaky Signs of a Serious Nutrient Deficiency—How to Fix Them Fast
A mineral in beans and pumpkin seeds could help end your cookie binges, experts say
Key Takeaways
- Sugar cravings may signal low magnesium—and half of Americans are deficient.
- Forgetfulness and lateness can be signs of iron deficiency, not laziness.
- Chronic moodiness might mean low B12, especially for women over age 60.
If you have bad habits you can’t seem to shake, we’re here with great news: They may not be bad habits at all, but rather your body letting you know you have an easily fixable nutrient deficiency. From cookie binges and forgetfulness to picking your nails, “symptoms that sometimes get labeled as a lack of discipline can have an underlying biological component that can be addressed with nutrition tweaks or a simple supplement recommendation from your doctor,” says Brynna Connor, MD, an Austin-based longevity expert and ambassador for Northwestpharmacy.com. So before you beat yourself up over any of the following traits, get ready to read about potential nutrient-based cures!
4 habits that may signal a nutrient deficiency
Being low in certain vitamins and minerals can contribute to everything from cravings to sweets to brain fog. And deficiencies can sometimes happen even if you’re eating a balanced diet. To help pinpoint what nutrients you might be needing, check out the sneaky symptoms below. Just be sure to talk to your doctor first before starting any new supplements.
Woman's World Answers
Sugar addict? You might have low magnesium
When your sweet tooth feels out of control, it can be a sign you’re among the 50 percent of Americans who don’t get enough magnesium, according to the supplement company Ben’s Natural Health. And Dr. Connor backs them up. Because studies show that when levels of the essential mineral are low, our bodies struggle to regulate our blood sugar, which can trigger intense urges for a sugar fix. Low magnesium can interfere with sleep, and fatigue can make our bodies desperate “for quick energy sources like sugary foods,” she says.
The super-nutrient solution: Start by loading up on magnesium-rich foods like pumpkin seeds, spinach, black beans and dark chocolate. If that doesn’t help, ask your doctor about testing your blood levels of magnesium to determine if you have a magnesium deficiency and need a supplement. Many docs recommend 320 mg of magnesium before bed. (Find the best type of magnesium supplement for you.)
Constantly late or forgetful? Time to have your iron checked
You might consider yourself spacey or a slacker, but if you can’t seem to keep your obligations straight or simply procrastinate so much you’re always running behind, it may actually mean you need iron. Turns out, iron is essential for producing hemoglobin, which carries oxygen through the bloodstream to the brain. For the one in three of us who have low iron or anemia, Journal of Science findings show that it’s common to feel foggy and completely unmotivated.
The super-nutrient solution: Load up on food sources like lean red meat, lentils, spinach and beans—and pair plant-based iron sources with vitamin C-rich foods to boost absorption, Dr. Connor suggests. Ask your doctor about testing your levels before supplementing, because getting too much iron can actually damage the liver and heart.
Always mopey? A vitamin B12 deficiency may be to blame
Feeling like Debbie Downer all the time may have nothing to do with your personality and everything to do with your B12 levels. A deficiency in this crucial nutrient can masquerade as moodiness and chronic exhaustion, because B12 is essential for “nerve function, red blood cell production and brain health,” says Dr. Connor. And since we struggle to absorb B12 as we age, the sneaky issue becomes more common over the years: By the time we hit 60, one in five of us have suboptimal levels. Vegetarians and anyone taking acid-reducing medications are also at higher risk of being deficient in vitamin B12.
The super-nutrient solution: Get plenty of fish, meat, eggs, dairy and fortified cereals. And if that doesn’t help and you suspect a deficiency, ask your doctor about testing. Depending on how low your levels are, many physicians recommend between 500 and 1,000 mcg of methylated B12 daily.
Can’t stop picking? Skimping on zinc could be the cause
Brittle, cracking nails and dry skin aren’t just a nuisance—they may be your body’s way of asking for more zinc. Zinc is essential for cell regeneration and collagen production, so when levels dip, it can lead to “dry, red and scaly rashes, severe itching, irritation and slow wound healing,” says Dr. Connor. All of these factors can trigger the compulsive urge to pick. And the more you pick, the worse it gets.
The super-nutrient solution: Oysters are the undisputed zinc champion—a single three-ounce serving packs up to 74 mg—a whopping 925 percent of the RDA for women. Other great bets include shellfish, beef, pumpkin seeds, chickpeas and eggs. The recommended daily allowance for women is 8 mg; most doctors advise staying under 40 mg, as high doses over time can interfere with copper absorption and cause neurological issues.
The bottom line on nutrient deficiencies mistaken for bad habits
A hidden nutrient deficiency may seem like a bad thing at first, but it’s actually very good—because cravings, fatigue, moodiness and compulsive habits that seem impossible to shake may have a straightforward biological explanation and an easy fix. So make some little tweaks to your diet and talk to your doctor if you don’t see improvement. A simple supplement may be all it takes to shake a bad habit for good!
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