The top 5 vitamins you’re likely missing now

Replenishing the nutrients winter stole from you / Photo: Shutterstock, photo editor: Adelina Mamedova

After winter, some people complain of fatigue, dry skin, brittle hair and general weakness. Certain vitamin deficiencies may indeed be more common at the end of winter.

Vitamin D deficiency is one of the most common worldwide. The vitamin is produced in the skin when it is exposed to sunlight, and ultraviolet radiation levels drop significantly in winter, especially in northern regions.

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Low vitamin D levels can cause fatigue, muscle weakness and bone pain.

About 1 billion people worldwide are estimated to have vitamin D deficiency.

During winter, people often eat fewer fresh fruits and vegetables, which can reduce vitamin C intake. This vitamin plays an important role in the immune system and in collagen production.

Severe deficiency can lead to weakness, bleeding gums and slow wound healing, although such cases are rare today.

B vitamins are essential for metabolism and nervous system function. Low levels of certain B vitamins — such as vitamin B12 or folate — can lead to fatigue, reduced concentration and general weakness.

Vitamin B12 deficiency is more common in people with stomach or intestinal disorders and in those following strict vegan diets.

Iron is a trace mineral rather than a vitamin, but its deficiency is often discussed alongside vitamin deficiencies. Low iron levels can lead to iron-deficiency anemia, which may cause fatigue, weakness and pale skin.

According to the World Health Organization, anemia affects about 30% of the world’s population.

Doctors generally recommend focusing on diet and lifestyle rather than immediately taking supplements.

In most cases, the best way to prevent deficiencies is to maintain a balanced diet, stay physically active and get sufficient daylight exposure.

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If you suspect a deficiency — for example, due to persistent fatigue, hair loss or frequent illness — it is best to consult a doctor and undergo testing if necessary.

Levels of some nutrients, particularly vitamin D, can decline during winter. However, experts say there is no universal «spring vitamin deficiency.» Supplements should only be taken when a deficiency is confirmed.