5 Signs of Malnutrition and How to Solve It

by Marine Le Sager October 16, 2019

Symptoms of Poor Nutrition & how to Fix it

There is one fundamental thing you need to integrate: your body is a perfect and intelligent machine that is constantly trying to tell you something depending on what's going on. So listen to it, he only has good intentions towards your soul!

Most people don't really have a great body & soul relationship.

Sometimes, we don't know how to communicate with our body. In this framework, we don't have the ability to detect the signs it's showing us when something isn't right. Due to the lack of knowledge and attention, certain serious effects of malnutrition could go unnoticed. 

To prevent diseases, we must pay attention to the malnutrition symptoms and the messages behind them. This is why it's crucial to know yourself well enough, especially regarding nutrition and the habits we have.

In this blog post, we will point out which are the most current malnutrition symptoms and how to fix them through nutrition.

Malnutrition causes

  1. Dry or Irritated Skin
  2. Mood Swings and Low Energy
  3. Stress and Anxiety
  4. Eating Too Much
  5. Dry Hair and Breakable Nails

Dry or Irritated Skin

Dry and Irritated Skin

Dehydrated, dull or dry skin is one of the common effects of malnutrition. You may be deficient in essential fatty acids or healthy fats. Try to eat more foods that are high in Omega 3. This nutrient also helps to fight against the inflammation, mainly responsible for skin irritation. Excellent sources of Omega 3 that can be found in the vegetable kingdom are:

  • Chia, Hemp, and Flax seeds,
  • Avocado,
  • Walnuts,
  • Olive oil

To prevent dryness, don't forget to hydrate your skin by drinking water.

Mood Swings and Low Energy

Mood Swings

If you feel tired all the time, despite a good night sleep, and if you notice sudden mood swings, it may be a sign that you need B vitamins. When the body lacks these nutrients, it immediately has an impact on your mental and physical health, as they are essential for metabolizing hormones and proteins.

If you are on a vegan or vegetarian diet, don't forget to consume your B vitamins every day, through food or B-complex vitamin supplements that can also help you to restore mood. 

Stress and Anxiety


Do you feel anxious, have trouble sleeping, or get frequent headaches? A Magnesium deficiency could be an effect of malnutrition

Magnesium is an extremely important mineral micronutrient that balances the natural relaxation and also improves blood flow to the brain. As a matter of fact, this nutrient helps the veins and arteries to have greater flexibility, making Magnesium a cardioprotective to relieve tension.

Consuming magnesium from plant-based foods is excellent due to their bioavailability, plus they are easier for our body to absorb. Plant-based sources of Magnesium could be:

  • Green leaves such as spinach, chard or kale,
  • Cocoa nibs or 100% organic cocoa powder
  • Other seeds

If you plan to take Magnesium supplements, take into account that some forms of Magnesium can cause gastric issues. If you feel any discomfort, avoid Magnesium citrate and supplement with glycinate or malate. 

Eating Too Much

Eating Too Much

If you are still craving more food, even after a decent meal, this could be a malnutrition symptom. Your body is probably trying to tell you that you may be suffering from Chromium deficiency. When this mineral is in low amount in the body, you generally crave carbohydrate-rich foods like bread, pasta, cookies, etc.

Chromium is the nutrient that helps the body to process sugar. Let me explain to you how it works. If you eat too much sugar, the Chromium begins to run out in your body. Then, it enters a cycle in which you are craving again for more foods with abundant sugar and carbohydrate.

Supplementation with 600 mcg of Chromium picolinate has been shown to help regulate appetite and reduce cravings.
Nutritional yeast can also improve the level of this nutrient, as it is high in Chromium. The taste is quite similar to cheese, which is awesome if you are vegan and if you are looking for preparing a plant-based cheese.

You can cook some kale chips with a side of cashew nuts & nutritional yeast dip, with a touch of sea salt and cayenne pepper. You can also use nutritional yeast flakes in your salads or soups as a topping.

Dry Hair and Breakable Nails

Dry Hair and Breakable Nails

Did you notice a significant hair loss, loss of shine, as well as weaker nails? Listen to the messages of your body! You probably have a protein deficiency.

We suggest you to download health apps such as Foodvisor, that will help you count and check the amount of protein ingested per day. You can also go to a nutritionist to design with him/her a 7-day vegan meal plan so you can be sure that you will consume the right number of nutrients your body requires. 


How to Prevent Malnutrition?

Supplements are useful to restore the balance. However, they are efficient only in the short term and cover up the general problem. If you are experiencing deficiency and malnutrition symptoms, you should check first if you are doing the following recommendations: 

  1. Seek for a Healthy Diet
  2. Know the State of your Digestive Health
  3. Analyze your Lifestyle and External Contaminants
  4. Make an Appointment to the Nutritionist

Seek for a Healthy Diet

Healthy Diet

Processed foods have a counterproductive effect on our lives, such as taking away energy and vitality. We really recommend you to avoid them as much as possible. Check out our 10 Healthy Lifestyle Tips to discover how to have a healthier lifestyle. Also, you can already implement these following instructions: 

  • Replace refined starches and carbohydrates with colorful vegetables,
  • Consume seasonal fruits & veggies,
  • Avoid packaged food, buy raw products
  • Go to your local market and organic grocery store
  • Have a 0 Waste Home

Know the State of your Digestive Health

Digestive System

If you have issues digesting foods and absorbing nutrients, you probably have a nutrient deficiency, a symptom of malnutrition. This could be linked to low stomach acid, digestive enzymes, bowel issues, etc. The best thing to do is to make an appointment with a health professional like a gastroenterologist from time to time to check your digestive health status.

Analyze your Lifestyle and External Contaminants

 Analyze your Lifestyle and External Contaminants

Modern life is often very stressful due to its environmental pollution.

Limiting exposure can reduce stress and help the body save its antioxidant nutrients. To limit environmental exposure, we recommend you to implement the following tips in your daily life:

  • Use water and air filters when possible,
  • Avoid lotions and cosmetics containing "PABA" and "phthalates",
  • Replace household cleaners with more natural ones,
  • Include simple relaxation techniques such as meditation or yoga class,
  • Read books about personal development, 
  • Get rid of negative relatives
  • Remember to love and take care of yourself!

Make an Appointment to the Nutritionist


Many people underestimate going to the nutritionist, which is a serious mistake. Seeing a health professional from time to time helps to identify specific problems, common mistakes that can make a big difference in your nutritional status and helps you to become familiar with your food portions. If you subscribed to a gym, it is possible that they offer a nutritionist service, check it out next time!


To Wrap Up 

If you think you have one or more of these malnutrition symptoms, don't be alarmed! Seek medical attention from your family doctor as soon as possible to help you detect problems if any. In any case, it is important to visit your doctor or nutritionist from time to time to check that everything is all right with your body, remember that prevention is key!

You can find more articles like this one by exploring our Birdman blog, we hope they will help you to keep going with your healthy habits!


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    Marine Le Sager
    Marine Le Sager


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