If you often feel tired, foggy, or not quite yourself, your body may be signalling a vitamin or mineral deficiency. These imbalances can creep up quietly, affecting energy, mood, sleep, immunity, and even weight regulation. At Flush GBI, we emphasise that deficiencies don’t just happen by chance—they are often triggered by restrictive diets, poor absorption, medical conditions, or lifestyle factors.

Understanding the symptoms and knowing how to correct them through food or supplementation is essential if you want your body to thrive.

Why Do Deficiencies Happen?

• Restrictive diets that cut out whole food groups

• Digestive conditions such as Crohn’s, celiac disease, or IBS

• Life stages like pregnancy or ageing, where nutrient demand increases

• Medications (such as PPIs or metformin) that block absorption

• Modern processed diets that lack variety and depth in nutrients

Even with multivitamins, imbalance can occur if your body can’t properly absorb what it needs. That’s why listening to early signs—fatigue, frequent illness, brain fog, skin issues—is key.

The Most Common Deficiencies

Vitamin C – The Immunity Booster

• Symptoms: fatigue, easy bruising, bleeding gums

• Causes: low fruit/veg intake, high-protein processed diets

• Food sources: citrus fruits, kiwi, bell peppers, broccoli, Brussels sprouts

Vitamin D – The Sunshine Nutrient

• Symptoms: low mood, fatigue, bone pain, weak muscles

• Causes: lack of sunlight, ageing, limited dietary sources

• Food sources: oily fish, egg yolks, mushrooms, fortified plant milks

Vitamin B12 – The Nerve Protector

• Symptoms: tiredness, poor memory, tingling/numbness

• Causes: vegan/vegetarian diets, poor absorption with age

• Food sources: fish, eggs, dairy, fortified cereals, nutritional yeast

Vitamin A – Vision & Skin Support

• Symptoms: dry eyes/skin, poor night vision, frequent infections

• Causes: low-fat diets, highly processed foods

• Food sources: sweet potatoes, carrots, spinach, liver, fortified dairy

Iron – The Oxygen Carrier

• Symptoms: weakness, dizziness, concentration issues, unusual cravings (like ice)

• Causes: heavy menstruation, low red meat intake, gut absorption issues

• Food sources: red meat, shellfish, beans, leafy greens, fortified cereals

Folate (B9) – The Growth Factor

• Symptoms: fatigue, anaemia, irritability

• Causes: poor vegetable intake, high alcohol use, pregnancy without supplementation

• Food sources: leafy greens, beans, citrus fruits, whole grains

Calcium – The Bone Builder

• Symptoms: brittle bones, muscle cramps, tingling in extremities

• Causes: dairy-free diets, poor vitamin D levels, ageing

• Food sources: dairy, fortified plant milks, leafy greens, sardines with bones

Fiber – The Forgotten Essential

• Symptoms: constipation, bloating, sluggish digestion, low energy

• Causes: modern low-plant diets, high refined carb intake

• Food sources: beans, lentils, oats, raspberries, pears, whole grains

Final Thoughts

Your body gives early warning signs when something is missing. By addressing deficiencies with nutrient-dense foods and supportive protocols like Flush GBI, you create the foundation for detox, energy, and long-term vitality.