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.
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.
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
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.