Vitamin Deficiency: Symptoms and What You Can Do About It

A vitamin deficiency can give subtle but important signals. According to the World Health Organization, micronutrient deficiencies are common worldwide — including in Europe.

How common are vitamin deficiencies?

Although severe deficiencies are less common in Europe than in developing countries, studies show that suboptimal intakes (too little, but no acute illness) are widespread.

Netherlands (RIVM data)

According to the RIVM:

• Vitamin D deficiency or low status:
  • ~50–70% of Dutch people have a low vitamin D status in winter
• Vitamin B12 deficiency:
  • Occurs in approximately 5–10% of the population, higher in the elderly
• General micronutrient intake:
  • Large groups do not meet the recommended daily allowance (including vitamin D and folate)

Especially risk groups:

• elderly
• people with dark skin
• people who spend little time outdoors

Europe (EFSA & studies)

The European Food Safety Authority and other European studies show:

• Vitamin D insufficiency:
  • Approximately 40% of the European population has insufficient vitamin D
  • In Northern Europe, this can rise to >60% in winter months
• Folate (vitamin B11):
  • Up to 20–30% of adults do not meet the recommended intake
• Vitamin B12:
  • Deficiencies occur in 2–10% of the general population, but up to 20% in the elderly

Sources include: EFSA reports, Cashman et al., American Journal of Clinical Nutrition, 2016)

Important insight

In Europe, it's often not about extreme deficiencies, but about:
“structurally low intake”

This can have a long-term impact on:

• energy
• resistance
• overall health

Symptoms of a deficiency

Common complaints include:

• Fatigue
• Reduced immunity
• Concentration problems

For example: a vitamin B12 deficiency is associated with fatigue and neurological symptoms (O'Leary & Samman, Nutrients, 2010).

How do deficiencies arise?

According to the European Food Safety Authority, the main causes are:

1. Insufficient intake

• Unbalanced diet
• Too few vegetables, fruits, or animal products

2. Reduced absorption

• Intestinal problems
• Age (B12 absorption decreases)

3. Lifestyle and environment

• Little sunlight → vitamin D
• Stress and busy lifestyle

What can you do?

The foundation remains a varied diet.

According to both the World Health Organization and the RIVM, supplements can be a good addition when:

• intake is insufficient
• or the need is increased

DOZE tip

For those who struggle with daily intake through food or pills, a liquid supplement can help to consistently get vitamins — which is essential for chronically low intakes.

Conclusion

Vitamin deficiencies are not an exception in the Netherlands and Europe.

Especially low vitamin D levels are common (up to 60%+ in winter), and other vitamins are also often insufficiently absorbed.

By eating consciously and supplementing where necessary, you can effectively address this.