From magnesium for better sleep to zinc to prevent hair loss – the nutrients you need for a health boost this February

FROM supporting our immune system to keeping our bones strong, vitamins and minerals are vital for keeping us healthy.

So when we don't get enough of them, problems can arise.

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Whether it's fatigue, hair loss, sleep trouble or even low libido, there are numerous health issues that can be caused by a lack of certain nutrients.

With the help of a range of experts, we reveal the potential giveaways - plus the foods that can help.

Do keep in mind though that some of these problems could be triggered by deeper-rooted issues, so always speak to your GP.

Insomnia, diarrhoea, fatigue

Could be caused by a magnesium deficiency

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The mineral magnesium is needed for countless processes within the body.

It supports the nervous system, muscle movement, bones and teeth, and research published in Biological Trace Element Research has even found it to help with sleep.

Dr Emma Derbyshire, public health nutritionist at the , says that symptoms of magnesium deficiency include loss of appetite, nausea, fatigue, weakness, insomnia, cramping legs, and diarrhoea.

You can help combat these issues by increasing your intake of magnesium-rich foods like nuts and seeds, beans and lentils, wholegrain cereals and wholemeal bread, leafy green vegetables like spinach, milk and yoghurt, she adds.

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You could also try a supplement, available in most pharmacies and supermarkets.

The NHS recommends adult men get 300mg a day, and women get 270mg.

Poor appetite, low libido, hair loss

Could be caused by a zinc deficiency

Zinc is essential when it comes fertility, pregnancy, brain health and looking after our hair, skin and nails.

Adult men need about 9.5mg a day, while it's 7mg for women, the NHS says.

Mild to moderate deficiency in the mineral may cause low appetite, rough skin, and you might even find foods taste different to normal, according to nutritionist Dr Pamela Mason, adviser to .

"Signs can also include male hypogonadism, where the testes produce few or no sex hormones which reduces libido, mental lethargy, and delayed wound healing," she says.

More seriously, it can result in hair loss, diarrhoea, the skin condition dermatitis, which causes swelling and irritation, and infections due to an impaired immune system, she adds.

Zinc is famously found in oysters and red meat, however there are cheaper alternatives to increasing your intake.

Try liver, egg yolks, dairy, wholegrain cereals, and lentils, or a supplement.

High cholesterol, anaemia, tired all the time

Could be caused by a copper deficiency

Copper supports the immune system and iron absorption, so a deficiency increases your chances of iron deficiency anaemia.

This can cause tiredness, shortness of breath, noticeable heartbeats, paler skin, and headaches, the NHS says.

But copper is also needed for bone growth, nerve function, and energy release, as well as skin and hair pigmentation, Dr Mason says.

While "quite rare", even a small deficiency in the mineral can cause problems, such as elevated cholesterol levels, she adds.

Thankfully, copper is found in plenty of foods, including wholegrain products, liver, most seafood, dried beans and peas.

"Tap water is a good source of copper too," Dr Mason adds.

You should be able to get all the copper you need - 1.2mg per day for adults - from your daily diet.

Top 10 nutrients for men and women

These are the best nutrients for men, where to find them, and how they can help:

1. Omega-3 (oily fish, nuts and seeds): For a healthy brain and joints
2. Vitamin D (oily fish, red meat, egg yolks): Aids healthy bones, teeth and muscles
3. B12 (meat, dairy, fortified cereals): For energy levels
4. Zinc (oysters, red meat, lentils): To boost sex life
5. Turmeric (spices, curries, teas): Anti-inflammatory
6. Maca root (supplements): A herb that can boost a man’s fertility, energy levels and reduce stress
7. Ginseng (fresh or teas): Boosts energy levels
8. Magnesium (nuts, seeds, yoghurt): Healthy heart and cholesterol levels
9. Vitamin C (citrus, peppers, strawberries): Muscle growth and immunity
10. Thiamine (peas, wholegrain bread, liver): Helps energy levels and libido

These are the best nutrients for women, the best foods for each one, and their benefits:

1. Vitamin D (oily fish, red meat, egg yolks): For healthy bones, teeth and muscles
2. Omega-3 (oily fish, nuts and seeds): Boosts brain function
3. Folate or folic acid (supplements, broccoli, kidney beans): For pregnant women, this reduces the risk of neural tube defects in babies
4. Iron (red meat, chicken, eggs): One in four of us is thought to be low in iron. Can help with anaemia and heavy period sufferers
5. Zinc (oysters, red meat, lentils): Healthy blood flow, wound-healing and good for eyesight
6. Magnesium (nuts, seeds, yoghurt): For heart health, to regulate blood sugar and boost low mood
7. B12 (meat, dairy, fortified cereals): For extreme tiredness and boosting energy
8. Turmeric (spices, curries, teas): A great anti-inflammatory. Available as a supplement or just add the spice to food
9. Evening primrose oil (supplements): Eases menopause symptoms
10. Vitamin B6 (pork, peanuts, oats): Aids sleep

Body aches, muscle pains, cramps

Could be caused by a calcium deficiency

You might associate calcium with bones, teeth and nails, and increase your dairy intake when you spot the classic white spots on your nails.

However, the mineral also plays a role in the health of your muscles, including the heart, Dr Derbyshire says.

"Long-term calcium deficiency leads to osteoporosis, muscle aches, pains, twitching, spasms and cramps, rickets (in children), osteomalacia (softening of bones), heart disorders, brittle nails and insomnia," she adds.

Up your calcium intake by eating more dairy products, as well as canned fish such as sardines, dark green leafy vegetables, white and brown bread, sesame seeds, and pulses. 

Can’t eat dairy? Dr Derbyshire recommends a calcium supplement combined with vitamin D, as the two nutrients work together to "ensure normal bone growth".

No matter your dietary preferences, we should all be taking in about 700mg of calcium per day, according to NHS guidelines.

Brittle nails, itchy skin, exhaustion

Could be caused by an iron deficiency

Iron is important for making red blood cells, which carry oxygen around the body.

Men need about 8.7mg a day, while women aged 19 to 49 need 14.8mg, dropping to 8.7mg after the age of 50.

Deficiency is far more common in women. Research by HSIS found 49 per cent of 11- to 18-year-old girls and 25 per cent of adult women have intakes below the recommended level.

But it's important to rectify this quickly, as iron is essential for energy; without it, you can feel exhausted.

Iodine deficiency may lead to an underactive thyroid, which can cause tiredness, muscle weakness and sudden weight gain

Dr Emma DerbyshireNutritionist

Other symptoms of iron deficiency include anaemia, concave and brittle nails, a sore tongue, cracking in the corners of the mouth, skin itching, dizziness, headaches, insomnia, brittle hair, and hair loss, according to Dr Derbyshire.

Animal products like liver, kidneys, heart, red meat, sardines, chicken and eggs contain the highest levels of iron.

But it is also found in wholegrain and fortified cereals, spinach and other leafy green vegetables.

To improve the absorption of iron from plants, eat vitamin C-rich foods at the same time, such as citrus fruits, broccoli and potatoes, Dr Derbyshire adds.

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Constipation, gum disease, bone pain

Could be caused by a vitamin D deficiency

For strong bones and teeth, as well as a healthy immune system, vitamin D is vital.

"It's also important for muscle and heart function," Dr Derbyshire says.

Not getting enough can result in bone pain, poor growth and deformities, osteoporosis, gum disease, muscle weakness, and constipation.

The main source of vitamin D is the sun, so the NHS recommends all Brits take a daily supplement containing 10micrograms during winter.

Food sources are also useful; tuck into oily fish, egg yolks, fortified margarine, and full fat dairy products.

Weight gain, tiredness, breast pain

Could be caused by an iodine deficiency

It receives little attention, but iodine is essential for healthy skin and brain development, Dr Derbyshire says.

Plus, it's used to form thyroid hormones, "which regulate metabolic rate" - the minimum number of calories your body needs to function at a basic level.

"Iodine deficiency may lead to an underactive thyroid," the doctor adds.

"Symptoms of this include tiredness, muscle weakness, breast pain, and sudden or unexplained weight gain.

"Another classic deficiency sign is goitre, an enlargement of the thyroid gland in the neck."

Boost your iodine intake by tucking into shellfish, seaweed, sea salt, iodised salt, and dairy produce. 

Adults need 140micrograms of iodine a day, though most of us should be able to get this by eating a varied and balanced diet.

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Trouble concentrating, sore tongue, mood changes

Could be caused by a vitamin B12 deficiency

For healthy energy levels and functioning immune and nervous systems, it’s important to get enough B12 - about 1.5micrograms daily.

Without it, many people experience mood changes, a sore tongue, fatigue, weakness, and a lack of concentration, Dr Mason says - and your risk of these problems only increases with age.

"It can be caused by a diet lacking in vitamin B12, such one with no or low amounts of animal products, or due to malabsorption caused by conditions like Crohn’s disease and coeliac disease," she adds.

"Some medications may also compromise B12 absorption."

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You can find B12 in meat, liver, kidney, poultry, fish, eggs, dairy, and fortified breakfast cereals.

A supplement can help if a deficiency is due to dietary reasons. If you believe you have a deficiency due to medications or a malabsorption condition or medication, check in with your GP.