Some signs you may need more Vitamin B12 in your system include fatigue, constipation, nerve tingling, heart palpitations, and memory loss (per WebMD). Indications of a lack of Vitamin D include a weaker immune system, tiredness, back pain, and depression.
The interesting thing about both of these nutrients is that when you don't have enough of either one, you also could end up with more strands of gray hair, which grow at a much faster rate. That's right. Several studies indicate that a lack of Vitamin B12, folic acid, and biotin (all forms of Vitamin B) can hinder your hair follicles from producing more melanin. Meanwhile, a lack of Vitamin D can trigger premature graying.
For all of these reasons, it's a good idea to take a multivitamin on a daily basis and to eat foods that contain both nutrients. Foods that contain lots of Vitamin B include eggs, dark leafy greens, and organ meats like liver (per Healthline). Foods and beverages high in Vitamin D, as noted by Harvard School of Public Health, include salmon, fortified milk, and orange juice.
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