We are developing a nutrition tracking app to primarily address nutrient deficiencies. We firmly believe that most symptoms and diseases stem from inadequate nutrient intake.

We often encounter conflicting statements such as, ‘My doctor says that if I eat a balanced diet, I will consume all the necessary nutrients.’ This notion is also frequently found online. However, the reality is quite different. Today, we aim to substantiate our claim with the NVS II (National Consumption Study II).

By presenting factual information, we aim to shed light on the importance of addressing nutrient deficiencies and their impact on overall health and well-being.

Vitamins

Vitamin A Deficiency in Germany

“Vitamin A is present in animal foods in the form of retinol and its esters retinyl acetate, retinyl palmitate, and retinyl propionate. Vitamin A is not found in plant-based foods, but they contain carotenoids referred to as provitamin A, which can be converted to retinol in the body. The biological vitamin A activity is expressed in retinol equivalents (1 mg retinol equivalent = 1 mg retinol = 6 mg all-trans-β-carotene = 12 mg other provitamin A carotenoids).”

“15% of men and 10% of women do not meet the recommended daily intake of retinol equivalents. These proportions are highest among men and women in the youngest age groups (29% in men, 25% in women) and decrease with increasing age.”

Source: https://www.bmel.de/DE/themen/ernaehrung/gesunde-ernaehrung/nationale-verzehrsstudie-zusammenfassung.html, p. 108.

Symptoms of Vitamin A deficiency can include:

1. Night blindness: Difficulty seeing in low-light conditions or experiencing poor vision at night.
2. Dry eyes: Dryness, redness, and a gritty sensation in the eyes.
3. Xerophthalmia: Progressive damage to the cornea, which can lead to blindness if left untreated.
4. Bitot’s spots: Small, foamy white patches on the conjunctiva of the eyes.
5. Impaired immune function: Increased susceptibility to infections, particularly respiratory and gastrointestinal infections.
6. Skin problems: Dry and rough skin, as well as follicular hyperkeratosis (bumpy skin).
7. Delayed growth and development: Vitamin A deficiency can affect the normal growth and development of children.
8. Decreased wound healing: Poor healing of wounds and increased risk of infections.
9. Reproductive issues: Vitamin A deficiency can lead to infertility and increased risk of maternal and infant mortality.

It’s important to note that these symptoms can vary in severity depending on the extent of the deficiency. If you suspect a Vitamin A deficiency, it’s best to consult a healthcare professional for proper diagnosis and guidance.

Vitamin D Deficiency in Germany

“82% of men and 91% of women do not meet the recommended daily intake of vitamin D. The proportions are highest among adolescents and young adults (>86% in men, >96% in women) and seniors (94% in men, 97% in women).”

Source: https://www.bmel.de/DE/themen/ernaehrung/gesunde-ernaehrung/nationale-verzehrsstudie-zusammenfassung.html, p. 110.

Symptoms of Vitamin D deficiency can include:

1. Fatigue and tiredness: Feeling constantly tired or lacking energy.
2. Bone and muscle pain: Achy bones, joint pain, and muscle weakness.
3. Mood changes: Low mood, depression, and difficulty concentrating.
4. Impaired immune function: Increased susceptibility to infections, particularly respiratory infections.
5. Hair loss: Experiencing hair thinning or hair loss.
6. Delayed wound healing: Slower healing of wounds and injuries.
7. Bone loss: Weakening of bones, which can lead to osteoporosis or fractures.
8. Increased risk of chronic diseases: Vitamin D deficiency has been linked to an increased risk of certain chronic conditions, such as cardiovascular disease, diabetes, and certain cancers.

It’s important to note that these symptoms can vary in severity depending on the extent of the deficiency. If you suspect a Vitamin D deficiency, it’s best to consult a healthcare professional for proper diagnosis and guidance. They can conduct a blood test to measure your Vitamin D levels and recommend appropriate supplementation or lifestyle changes.

Vitamin E Deficiency in Germany

“48% of men and 49% of women do not reach the recommended daily intake of vitamin E. There is no age effect in this regard.”

Source: https://www.bmel.de/DE/themen/ernaehrung/gesunde-ernaehrung/nationale-verzehrsstudie-zusammenfassung.html, p. 112.

Symptoms of Vitamin E deficiency can include:

1. Neuromuscular problems: Vitamin E plays a crucial role in maintaining nerve health, and a deficiency can lead to muscle weakness, difficulty coordinating movements, and impaired reflexes.
2. Vision problems: Vitamin E deficiency may cause vision disturbances, such as difficulty seeing in low light or impaired vision.
3. Impaired immune function: Vitamin E is involved in supporting the immune system, and a deficiency can lead to an increased susceptibility to infections.
4. Cognitive difficulties: Some studies suggest that a deficiency in Vitamin E may contribute to cognitive decline, memory problems, and difficulties with thinking and reasoning.
5. Skin issues: Vitamin E deficiency can lead to dry, rough, and damaged skin, as Vitamin E is involved in maintaining healthy skin.
6. Anemia: In rare cases, severe Vitamin E deficiency can contribute to a form of anemia called hemolytic anemia, which is characterized by the destruction of red blood cells.

Vitamin B1 Deficiency in Germany

“21% of men and 32% of women do not reach the recommended daily intake of vitamin B1. This proportion is approximately the same for men in all age groups. For women, the proportion of those not reaching the reference value for vitamin B1 intake increases from 25% in the age group of 14-18 years to 40% in the age group of 65-80 years.”

Source: https://www.bmel.de/DE/themen/ernaehrung/gesunde-ernaehrung/nationale-verzehrsstudie-zusammenfassung.html, p. 114.

Symptoms of Vitamin B1 (Thiamine) deficiency, also known as beriberi, can include:

1. Neurological symptoms:
   • Tingling or numbness in the extremities
   • Muscle weakness and fatigue
   • Difficulty walking or maintaining balance
   • Memory loss and confusion
   • Irritability and mood changes
   • Nerve damage leading to peripheral neuropathy
2. Cardiovascular symptoms:
   • Rapid heartbeat (tachycardia)
   • Shortness of breath
   • Swelling in the lower legs or feet (edema)
3. Digestive symptoms:
   • Loss of appetite
   • Nausea and vomiting
   • Abdominal pain and discomfort
   • Constipation
4. Mental symptoms:
   • Depression and anxiety
   • Difficulty concentrating
   • Sleep disturbances
5. Wernicke-Korsakoff syndrome (a severe form of thiamine deficiency):
   • Confusion and memory problems
   • Ataxia (uncoordinated muscle movements)
   • Eye muscle paralysis (ophthalmoplegia)
   • In severe cases, coma and death

Vitamin B2 Deficiency in Germany

“20% of men and 26% of women do not reach the recommended daily intake of vitamin B2. This proportion is approximately the same for men in all age groups. For women, the proportion is slightly lower at 21% among those aged 25-34 years and slightly higher at 32% among those aged 65-80 years compared to the overall average.”

Source: https://www.bmel.de/DE/themen/ernaehrung/gesunde-ernaehrung/nationale-verzehrsstudie-zusammenfassung.html, p. 116.

Symptoms of Vitamin B2 (Riboflavin) deficiency can include:

1. Oral symptoms:
   • Cracked lips (cheilosis)
   • Swollen, red, or sore tongue (glossitis)
   • Mouth ulcers or sores
   • Dry and itchy throat
2. Eye symptoms:
   • Sensitivity to light (photophobia)
   • Burning or gritty sensation in the eyes
   • Redness and watering of the eyes
3. Skin symptoms:
   • Dry, scaly, or flaky skin
   • Dermatitis or skin lesions
   • Increased sensitivity to sunlight (photosensitivity)
4. Nervous system symptoms:
   • Fatigue and weakness
   • Numbness or tingling in the extremities
   • Nervousness or irritability
   • Cognitive difficulties, such as brain fog or poor concentration
5. Digestive symptoms:
   • Loss of appetite
   • Abdominal pain and discomfort
   • Diarrhea

Vitamin B3 (Niacin) Deficiency in Germany

“Only 1% of men and 2% of women do not reach the recommended daily intake of niacin.”

Source: https://www.bmel.de/DE/themen/ernaehrung/gesunde-ernaehrung/nationale-verzehrsstudie-zusammenfassung.html, p. 118.

Symptoms of Niacin (Vitamin B3) deficiency, also known as pellagra, can include:

1. Dermatological symptoms:
   • Dermatitis or skin rash, especially in areas exposed to sunlight
   • Rough, scaly, or darkened skin
   • Skin lesions or sores that are slow to heal
2. Gastrointestinal symptoms:
   • Loss of appetite
   • Nausea and vomiting
   • Abdominal pain and cramps
   • Diarrhea
3. Neurological symptoms:
   • Fatigue and weakness
   • Headaches
   • Memory loss or cognitive difficulties
   • Irritability and emotional instability
   • Depression or anxiety
   • Confusion or delirium in severe cases
4. Oral symptoms:
   • Glossitis (inflammation of the tongue)
   • Sore or swollen tongue
   • Mouth ulcers or sores

Vitamin B6 Deficiency in Germany

“12% of men and 13% of women do not reach the recommended daily intake of vitamin B6. While this proportion is approximately the same for men in all age groups, the proportion of women not reaching the reference value for vitamin B6 intake is slightly higher at 16% in the age group of 19-24 years compared to other age groups.”

Source: https://www.bmel.de/DE/themen/ernaehrung/gesunde-ernaehrung/nationale-verzehrsstudie-zusammenfassung.html, p. 120.

Symptoms of Vitamin B6 deficiency can vary, and they may include:

1. Dermatological symptoms:
   • Skin rashes or dermatitis
   • Cracked or sore lips
   • Swollen tongue or glossitis
2. Neurological symptoms:
   • Peripheral neuropathy (numbness, tingling, or pain in the hands and feet)
   • Depression or mood swings
   • Confusion or cognitive difficulties
   • Irritability or anxiety
   • Fatigue or weakness
3. Oral symptoms:
   • Sore or inflamed mouth
   • Sores or ulcers on the tongue or inside the mouth
4. Anemia-related symptoms:
   • Fatigue and weakness
   • Pale skin
   • Shortness of breath

Folic Acid Deficiency in Germany

“79% of men and 86% of women do not reach the recommended daily intake of folate equivalents. There is an increase in these proportions with age. While 66% of young men do not reach the recommendation for folic acid intake, the proportion reaches 89% in the oldest age group. Among women, the proportions increase from 78% in the youngest group to 91% in the oldest group.”

Source: https://www.bmel.de/DE/themen/ernaehrung/gesunde-ernaehrung/nationale-verzehrsstudie-zusammenfassung.html, p. 122.

Symptoms of Folic Acid (Vitamin B9) deficiency can include:

1. General symptoms:
   • Fatigue and weakness
   • Pale skin
   • Shortness of breath
   • Poor appetite and weight loss
2. Digestive symptoms:
   • Diarrhea
   • Nausea and vomiting
   • Abdominal pain
3. Oral symptoms:
   • Sore or swollen tongue
   • Mouth sores or ulcers
4. Neurological symptoms:
   • Irritability
   • Depression
   • Difficulty concentrating
   • Memory problems
5. Fetal development complications (in pregnant women):
   • Neural tube defects in the developing fetus (such as spina bifida)
   • Increased risk of premature birth or low birth weight

It’s important to note that folic acid deficiency can lead to a condition called megaloblastic anemia, which is characterized by the production of large, immature red blood cells. This can cause symptoms such as fatigue, weakness, and shortness of breath.

Vitamin B12 Deficiency in Germany

“8% of men and 26% of women do not reach the recommended daily intake of vitamin B12. This proportion is approximately the same for men in all age groups. Among women, a significant number of young women do not reach the recommended intake for vitamin B12 (around 33% in the age group of 14-24 years). The proportion decreases to 23% in the age group of 51-64 years and then slightly increases again to 26% in the oldest group.”

Source: https://www.bmel.de/DE/themen/ernaehrung/gesunde-ernaehrung/nationale-verzehrsstudie-zusammenfassung.html, p. 124.

Symptoms of Vitamin B12 deficiency can include:

1. Fatigue and weakness: Feeling tired and lacking energy even with adequate rest.
2. Pale or yellowish skin: The skin may appear paler than usual or have a yellowish tint.
3. Shortness of breath: Difficulty breathing or a feeling of breathlessness, especially during physical exertion.
4. Dizziness and lightheadedness: Feeling dizzy or experiencing frequent bouts of lightheadedness.
5. Tingling and numbness: A sensation of pins and needles or numbness in the hands, feet, or other areas of the body.
6. Sore tongue and mouth ulcers: The tongue may become swollen, red, and sore. Mouth ulcers or sores may also develop.
7. Digestive problems: Symptoms may include loss of appetite, nausea, constipation, or diarrhea.
8. Cognitive and neurological changes: These can include memory problems, difficulty concentrating, confusion, and depression. Severe deficiencies may lead to neurological disorders.
9. Mood disturbances: Feelings of irritability, mood swings, and depression.
10. Muscle weakness: Weakness in the muscles, making everyday tasks more challenging.
11. Vision changes: Blurred or disturbed vision.

Vitamin C Deficiency in Germany

“32% of men and 29% of women do not reach the recommended daily intake of vitamin C. There is only a slight effect of age in this regard: the proportions are slightly higher among men aged 19-34 years and women aged 19-24 years compared to other age groups.”

Source: https://www.bmel.de/DE/themen/ernaehrung/gesunde-ernaehrung/nationale-verzehrsstudie-zusammenfassung.html, p. 126.

Symptoms of Vitamin C deficiency, also known as scurvy, can include:

1. Fatigue and weakness: Feeling tired and lacking energy even with adequate rest.
2. Swollen and bleeding gums: Gums may be swollen, tender, and prone to bleeding, especially during brushing or flossing.
3. Delayed wound healing: Cuts, bruises, or wounds may take longer to heal than usual.
4. Dry and splitting hair: Hair may become dry, brittle, and prone to splitting.
5. Dry and rough skin: Skin may appear dry, rough, and may develop small, raised bumps.
6. Easy bruising: Bruising easily or developing purple or brown spots on the skin.
7. Joint and muscle aches: Feeling achy in the joints and muscles.
8. Weakened immune system: Increased susceptibility to infections and illnesses due to a weakened immune system.
9. Mood changes: Feeling irritable, depressed, or lacking motivation.
10. Poor oral health: In addition to gum issues, Vitamin C deficiency can lead to tooth loss, tooth decay, and dental problems.

It’s important to note that severe and prolonged Vitamin C deficiency can lead to serious health complications. If you experience these symptoms or suspect a Vitamin C deficiency, it is recommended to seek medical advice. A healthcare professional can diagnose the deficiency and provide appropriate treatment, including Vitamin C supplementation and dietary changes.

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Minerals and Trace Elements

Sodium Deficiency in Germany

“The median sodium intake for men and women is 4 to 6 times higher than the estimated adequate intake (Fig. 5.35 and Annex Tab. A. 46). The estimated adequate intake of sodium is reached by almost all individuals.”

“The DGE (German Nutrition Society) considers an intake of 6000 mg of salt per day to be acceptable. This amount corresponds to 2400 mg of sodium, which is approximately 4 times the reference value for sodium intake. Higher intake is considered unfavorable in terms of preventing hypertension and osteoporosis. Based on the DGE’s acceptable intake of 2400 mg of sodium, the median intake of women in all age groups meets the acceptable intake, while the median intake of men exceeds it by 1.2 to 1.4 times (Tab. A. 45).”

Source: https://www.bmel.de/DE/themen/ernaehrung/gesunde-ernaehrung/nationale-verzehrsstudie-zusammenfassung.html, p. 128.

Symptoms of Sodium (or Hyponatremia) deficiency can vary depending on the severity of the imbalance and individual factors. Mild cases may not exhibit noticeable symptoms, while severe cases can be life-threatening. Common symptoms of sodium deficiency include:

1. Nausea and vomiting: Feeling queasy and experiencing episodes of vomiting.
2. Headache: Persistent or throbbing headaches.
3. Fatigue and weakness: Feeling tired and lacking energy.
4. Muscle cramps and spasms: Painful contractions or twitches in muscles, often in the legs.
5. Confusion and irritability: Difficulty concentrating, mental confusion, and irritability.
6. Seizures: In severe cases, low sodium levels can trigger seizures or convulsions.
7. Low blood pressure: Dizziness, lightheadedness, and fainting due to decreased blood pressure.
8. Rapid heart rate: Heart palpitations or a fast heartbeat.
9. Swelling: Edema or swelling, especially in the hands, feet, and ankles.
10. Hyponatremic encephalopathy: In extreme cases, severe sodium deficiency can lead to brain swelling, leading to severe neurological symptoms such as seizures, coma, or even death.

It’s important to note that sodium deficiency can be caused by various factors, such as excessive sweating, certain medications, medical conditions, or inadequate sodium intake.

Potassium Deficiency in Germany

“Only 4% of men and 8% of women do not reach the recommended daily intake of potassium on average. The proportion of individuals not reaching the recommended potassium intake is highest in the youngest age group (7% for men, 17% for women) and decreases with increasing age.”

Source: https://www.bmel.de/DE/themen/ernaehrung/gesunde-ernaehrung/nationale-verzehrsstudie-zusammenfassung.html, p. 130.

Symptoms of Potassium (or Hypokalemia) deficiency can vary depending on the severity of the imbalance and individual factors. Common symptoms of potassium deficiency include:

1. Muscle weakness and cramps: Weakness in the muscles, particularly in the arms and legs, and muscle cramps or spasms.
2. Fatigue and lethargy: Persistent tiredness, lack of energy, and general feelings of weakness.
3. Abnormal heart rhythm: Irregular heartbeat or palpitations, as potassium is essential for proper heart function.
4. Digestive issues: Constipation, bloating, and abdominal cramping.
5. Numbness or tingling: A sensation of tingling or numbness, often in the extremities.
6. Increased urination and excessive thirst: Urinating more frequently and feeling constantly thirsty.
7. Mood changes: Irritability, mood swings, and feelings of anxiety or depression.
8. Weak pulse: A weakened or thready pulse due to the impact on heart function.
9. Respiratory difficulties: Breathing problems, such as shortness of breath or shallow breathing.
10. Impaired kidney function: Severe potassium deficiency can affect kidney function.

It’s important to note that potassium deficiency can be caused by various factors, such as certain medications, medical conditions, excessive sweating, or insufficient potassium intake.

Calcium Deficiency in Germany

“Overall, 46% of men and 55% of women do not reach the recommended daily intake of calcium. The proportions are particularly high among female adolescents (14-18 years) at 74% and among older men (61%) and women (65%).”

Source: https://www.bmel.de/DE/themen/ernaehrung/gesunde-ernaehrung/nationale-verzehrsstudie-zusammenfassung.html, p. 132.

Symptoms of Calcium (or Hypocalcemia) deficiency can manifest in different ways and may vary in severity. Common symptoms of calcium deficiency include:

1. Muscle cramps and spasms: Painful muscle cramps, particularly in the back and legs, often during physical activity or at night.
2. Weak and brittle nails: Nails that are prone to breaking, peeling, or displaying ridges.
3. Tooth decay and poor oral health: Increased risk of dental cavities, gum disease, and weakened tooth enamel.
4. Osteoporosis or osteopenia: Decreased bone density, leading to fragile bones that are more susceptible to fractures.
5. Numbness and tingling: A sensation of pins and needles, often felt in the hands, feet, or face.
6. Fatigue and weakness: General feelings of tiredness and lack of energy.
7. Cognitive difficulties: Impaired memory, difficulty concentrating, and brain fog.
8. Mood changes: Irritability, anxiety, depression, or changes in emotional well-being.
9. Abnormal heart rhythms: Irregular heartbeats or palpitations, especially in severe cases.
10. Tetany: In severe cases, low levels of calcium can lead to muscle twitching, involuntary contractions, and spasms.

It’s important to note that calcium deficiency can result from various factors, including inadequate dietary intake, malabsorption issues, certain medical conditions, or hormonal imbalances. If you experience these symptoms or suspect calcium deficiency, it is recommended to consult with a healthcare professional for proper evaluation and guidance.

Magnesium Deficiency in Germany

“26% of men and 29% of women do not meet the recommended daily intake of magnesium. The proportions are higher among young adults and older individuals compared to middle-aged individuals. Particularly striking is the proportion of 56% in the group of 14-18-year-old women who do not meet the recommended magnesium intake.”

Source: https://www.mri.bund.de/fileadmin/MRI/Institute/EV/NVSII_Abschlussbericht_Teil_2.pdf, p. 134.

“10 to 20 percent of the world’s population suffers from a deficiency.” (magnesium deficiency)

Source: https://www.cerascreen.de/blogs/gesundheitsportal/magnesium.

“Vitamin D and Magnesium: How the nutrients work together in the body.”

“Increasing the vitamin D level works best when the body also has enough magnesium – only with the help of this mineral can the vitamin be properly metabolized.”

Source: https://www.cerascreen.de/blogs/gesundheitsportal/vitamin-d-und-magnesium.

Symptoms of Magnesium (or Hypomagnesemia) deficiency can vary in severity and may include the following:

1. Muscle cramps and spasms: Painful muscle cramps, especially in the legs or feet.
2. Muscle weakness: Reduced muscle strength and endurance.
3. Fatigue and weakness: General feelings of tiredness, lack of energy, and decreased physical performance.
4. Abnormal heart rhythms: Irregular heartbeats, palpitations, or arrhythmias.
5. Nervous system disturbances: Numbness, tingling, or sensations of pins and needles in the extremities.
6. Restless leg syndrome: An irresistible urge to move the legs, often accompanied by uncomfortable sensations.
7. Mood changes: Anxiety, irritability, depression, or mood swings.
8. Insomnia: Difficulty falling asleep or staying asleep.
9. Headaches: Recurrent or chronic headaches.
10. Loss of appetite: Reduced desire to eat or changes in taste sensation.

It’s important to note that magnesium deficiency can occur due to inadequate dietary intake, certain medications, gastrointestinal disorders, or excessive alcohol consumption.

Iron Deficiency in Germany

“Overall, 14% of men and 58% of women do not meet the recommended daily intake for iron. More than 75% of women are affected by this until the age of 50. In the older age groups, this proportion decreases to 24% (51-64 years) and 36% (65-80 years).”

Source: https://www.mri.bund.de/fileadmin/MRI/Institute/EV/NVSII_Abschlussbericht_Teil_2.pdf, p. 136.

Symptoms of Iron Deficiency (or Iron Deficiency Anemia) can include the following:

1. Fatigue and weakness: Persistent feelings of tiredness, lack of energy, and decreased physical performance.
2. Pale skin: A paler complexion or noticeable paleness of the skin, especially in the face, inner eyelids, and nails.
3. Shortness of breath: Difficulty breathing or shortness of breath, especially during physical activity or exertion.
4. Rapid heartbeat: Increased heart rate or heart palpitations.
5. Headaches and dizziness: Frequent headaches or dizziness, especially upon standing up or during periods of physical activity.
6. Brittle nails: Nails that become weak, brittle, or prone to breaking easily.
7. Cold hands and feet: Persistent coldness or numbness in the extremities, such as the hands and feet.
8. Restless legs syndrome: Uncomfortable sensations in the legs and an irresistible urge to move them.
9. Poor concentration and cognitive difficulties: Difficulty focusing, decreased cognitive function, and reduced productivity.
10. Unusual cravings: Unusual cravings for non-food substances such as ice, dirt, or clay (a condition known as pica).

It’s important to note that these symptoms can vary in severity and may be indicative of other health conditions as well. If you suspect iron deficiency or experience these symptoms, it is recommended to consult with a healthcare professional for proper evaluation, diagnosis, and treatment.

Iodine Deficiency in Germany

“The iodine intake is lowest among adolescents and young adults. Without the use of iodized table salt, 96% of men and 97% of women fall below the recommendation for iodine intake.

[…]

When using iodized table salt for all recipes and mixtures, only 28% of men and 53% of women fall below the recommendation for iodine intake.”

Source: https://www.bmel.de/DE/themen/ernaehrung/gesunde-ernaehrung/nationale-verzehrsstudie-zusammenfassung.html, p. 139.

NOTE: Iodized table salt contains synthetic iodine. It is advised against using synthetic ingredients for health reasons. Other sources of iodine include seaweed/algae.

Symptoms of Iodine Deficiency can include the following:

1. Goiter: Enlargement of the thyroid gland, causing swelling in the neck area.
2. Fatigue and weakness: Persistent feelings of tiredness, lack of energy, and decreased physical performance.
3. Weight gain: Unexplained weight gain or difficulty losing weight despite appropriate efforts.
4. Dry and scaly skin: Dry, rough, and scaly skin that may be accompanied by itching.
5. Hair and nail changes: Brittle, dry, or thinning hair, as well as brittle and ridged nails.
6. Cold intolerance: Increased sensitivity to cold temperatures.
7. Muscle aches and stiffness: Muscle pain, stiffness, or cramps.
8. Cognitive impairments: Impaired memory, decreased cognitive function, and difficulty concentrating.
9. Mood changes: Depression, irritability, or mood swings.
10. Menstrual irregularities: Irregular or heavy menstrual periods in women.

Zinc Deficiency in Germany

“32% of men and 21% of women do not reach the recommended daily intake of zinc. The proportions are highest among men aged 65-80 years (44%) and among young women aged 14-18 years (28%) and older women aged 65-80 years (27%).”

Source: https://www.bmel.de/DE/themen/ernaehrung/gesunde-ernaehrung/nationale-verzehrsstudie-zusammenfassung.html, p. 142.

Symptoms of Zinc Deficiency can include the following:

1. Impaired growth and development: Delayed growth in children, stunted growth, and delayed sexual maturation.
2. Impaired immune function: Increased susceptibility to infections, frequent colds or respiratory illnesses, and slow wound healing.
3. Skin conditions: Dry skin, dermatitis, or rashes.
4. Hair loss: Thinning hair, hair loss, or brittle hair.
5. Loss of appetite: Decreased or loss of appetite, leading to weight loss.
6. Delayed wound healing: Slow healing of wounds or ulcers.
7. Diarrhea: Chronic or recurrent diarrhea.
8. Cognitive and neurological symptoms: Impaired memory and concentration, brain fog, and behavioral changes.
9. Eye and vision problems: Poor night vision, reduced ability to see in low light, or changes in visual perception.
10. Impaired sense of taste and smell: Reduced ability to taste and smell.

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Proteins

“Approximately 11% of men and 15% of women fall below the recommended intake. The proportion of men who fall below the recommendation ranges from 8% to 14%, depending on the age group, with the highest proportion among the 65-80-year-olds. Among women, the proportions range from 13% to 21% depending on the age group, with the 19-24-year-old women most frequently falling below the recommendation.”

Source: https://www.bmel.de/DE/themen/ernaehrung/gesunde-ernaehrung/nationale-verzehrsstudie-zusammenfassung.html, p. 104.