One-Minute Self-Check for Deficiencies! With many people relying on takeout or having a busy lifestyle, their diet becomes unbalanced. You can use the chart below to self-check, and I’ve also compiled a detailed food supplement guide with recommended daily intake amounts. Save it now—make sure to supplement what’s needed!

✅Symptoms of Vitamin Deficiencies

• White hair – Lack of folic acid, vitamin B6, copper, iron
• Dry skin – Lack of vitamin A, vitamin B2
• Hair loss – Lack of lysine, vitamin E
• Rhinitis – Lack of B vitamins, vitamin C
• Yellow eyelids – Lack of vitamin E
• Dull, split hair – Lack of vitamin E
• Swollen, bleeding gums – Lack of vitamin C, vitamin K
• Bad breath – Lack of vitamin B, vitamin C
• Acne, freckles – Lack of vitamin C
• Leg cramps during sleep – Lack of calcium, magnesium
• Dark circles, eye bags – Lack of vitamin E
• Vertical lines on nails – Lack of protein
• Acne – Lack of vitamin E, vitamin A
• Athlete’s foot – Lack of B vitamins

✅How to Supplement Vitamins with Food

Vitamin A

• Function: Maintains normal vision, protects the eyes
• Deficiency Symptoms: Night blindness, dry eyes, rough skin, affects bone growth
• Daily Requirement: 0-1 years: 400ug/d; 1-7 years: 450ug/d
• Food Sources: Pork liver, chicken liver, egg yolk, yellow fish, milk, cod liver oil, spinach, carrots, tomatoes

Vitamin B2

• Function: Promotes growth and cell regeneration, helps metabolism
• Deficiency Symptoms: Angular cheilitis, geographic tongue, seborrheic dermatitis, cracks at the corners of the mouth
• Daily Requirement: 0.6-1.2mg/d
• Food Sources: Pork liver, chicken liver, duck liver, chicken heart, pork kidneys, milk, eggs, soybeans, black beans

Vitamin B5

• Function: Necessary for various metabolic processes, boosts immunity
• Deficiency Symptoms: Insomnia, hypoglycemia, diarrhea, irritability, poor sleep
• Daily Requirement: 1.2-1.4mg/d
• Food Sources: Pork liver, chicken, fish, soybeans, egg yolk, cabbage, spinach, oranges

Vitamin B6

• Function: Participates in fat and amino acid metabolism, aids protein metabolism
• Deficiency Symptoms: Irritability, cramps, dry lips, angular cheilitis
• Daily Requirement: 0.4-1.8mg/d
• Food Sources: Chicken, fish, chicken liver, egg yolk, loofah, legumes, vegetables, beets, bananas

Vitamin B12

• Function: Promotes growth, enhances physical health, improves memory
• Deficiency Symptoms: Anemia, memory loss, slow growth, emotional instability
• Daily Requirement: 1.3-1.5mg/d
• Food Sources: Animal liver, fish, eggs, oysters, clams, potatoes, seaweed, cauliflower, millet, brown rice, fox nuts

Vitamin C

• Function: Water-soluble, can’t be synthesized by the body, needs to be obtained from food, antioxidant
• Deficiency Symptoms: Pale complexion, bad breath, weakened immune system, dry hair, slow wound healing
• Daily Requirement: 7-12 months: 50mg/d; 1 year: 60mg/d; 4-6 years: 70mg/d
• Food Sources: Lettuce, spinach, tomatoes, bell peppers, lemons, red dates, citrus fruits, strawberries, kiwi

Vitamin D

• Function: Promotes calcium absorption, strengthens bones and teeth, regulates the immune system
• Deficiency Symptoms: Rickets, osteomalacia, night terrors, night sweats, delayed tooth eruption, bowlegs or knock knees
• Daily Requirement: Under 1 year: 400 IU; Over 1 year: 800 IU
• Food Sources: Animal liver, pork blood, fish, shrimp, lean meat, egg yolk, cod liver oil, milk, cheese, tremella, shiitake mushrooms, black fungus, chestnuts, bone broth

Vitamin E

• Function: Antioxidant
• Deficiency Symptoms: Prone to colds, weak constitution, fatigue, split ends
• Daily Requirement: 0-1 years: 3mg/d; 1-3 years: 4mg/d
• Food Sources: Avocados, bananas, tomatoes, celery, lettuce, kale, walnuts, cashews, pine nuts, soybeans, peanuts, vegetable oils

Lutein

• Function: Protects eye vision, prevents blue light damage
• Deficiency Symptoms: Eye fatigue, vision decline, macular degeneration
• Daily Requirement: 6-10mg/d
• Food Sources: Blueberries, carrots, pumpkins, corn, romaine lettuce, broccoli, cucumbers, edamame, chives, asparagus, bok choy, yellow bell peppers
• Tea: Chrysanthemum and Cassia Seed Tea https://lushfloratea.com/product/happy-bright-eyes-tea-chrysanthemum-cassia-seed-for-liver-cleansing-detoxification-for-eye-health/

Zinc

• Function: Stimulates appetite, boosts immunity
• Deficiency Symptoms: Geographic tongue, loss of appetite, picky eating, weak constitution, delayed development, poor resistance
• Daily Requirement: 0-6 months: 2mg/d; 6-12 months: 3.5mg/d; 1-3 years: 4mg/d
• Food Sources: Beef, lamb, liver, seafood, shellfish, eggs, chestnuts, enoki mushrooms, walnuts, sunflower seeds, soybeans

Iron

• Function: Promotes growth and development, maintains immune function
• Deficiency Symptoms: Pale complexion, fatigue, dizziness, brittle nails, memory and learning decline
• Daily Requirement: 10mg/d
• Food Sources: Spinach, pork liver, duck blood, lean beef, clams, scallops, soft-shelled clams, button mushrooms, egg yolk

Calcium

• Function: Maintains bone and tooth health
• Deficiency Symptoms: Leg cramps, insomnia, osteoporosis, night sweats, cavities
• Daily Requirement: 7-12 months: 400mg/d; 1-3 years: 500-600mg/d; 3-9 years: 600-800mg/d
• Food Sources: Dairy products, soy products, river shrimp, shepherd’s purse, sesame, soybeans, scallops