Understanding What Deficiency Causes Eye Circles and How to Address Them

October 7, 2025 •

5 min read

According to a 2014 study, half of participants with periorbital hyperpigmentation (the medical term for dark under-eye circles) also had anemia. This reveals a significant connection between certain nutritional imbalances and the appearance of dark under-eye circles. Understanding what deficiency causes eye circles is crucial for knowing how to effectively address them through diet and lifestyle changes.

Quick Summary

Dark under-eye circles can stem from nutritional deficiencies, particularly a lack of iron and vitamin B12, which cause anemia and pale skin. Other vitamins like C, K, D, and E also play key roles in skin health and circulation. Dehydration and poor lifestyle habits further worsen the problem, but targeted dietary and lifestyle changes can help improve the skin's appearance.

Key Points

Iron and B12 are linked to anemia: Deficiencies in these nutrients lead to poor oxygen transport, causing pale skin and more visible under-eye blood vessels.
Vitamin K strengthens capillaries: A lack of vitamin K can result in weakened blood vessels under the eyes, leading to blood pooling and a bruised appearance.
Vitamin C boosts collagen: Insufficient vitamin C impairs collagen production, making the skin thinner and increasing the visibility of underlying blood vessels.
Dehydration causes sunken eyes: When the body lacks water, the skin becomes dull and the area under the eyes can appear sunken and shadowed.
A diet change is often the solution: Eating foods rich in iron, B12, C, and K can help correct deficiencies and improve the appearance of dark circles.
Lifestyle factors matter: Alongside diet, getting adequate sleep, staying hydrated, and managing allergies are crucial for reducing under-eye darkness.

The Core Connection: How Nutrient Deficiencies Cause Dark Circles

While dark circles are often attributed to lack of sleep or genetics, several nutritional deficiencies can significantly contribute to their appearance. The skin under the eyes is exceptionally thin, making the blood vessels and underlying tissues more visible, especially when circulation is poor or the skin is pale.

Iron and Vitamin B12: The Anemia Link

One of the most prominent nutritional causes of dark circles is anemia, primarily driven by deficiencies in iron and vitamin B12.

Iron Deficiency: Iron is essential for producing hemoglobin, the protein in red blood cells that transports oxygen throughout the body. When iron levels are low, less oxygen is delivered to the tissues, causing the skin to appear pale. This paleness makes the bluish-purple blood vessels under the eyes stand out more prominently.
Vitamin B12 Deficiency: Similar to iron, low vitamin B12 levels can disrupt red blood cell formation and cause anemia. Additionally, B12 deficiency has been linked to skin hyperpigmentation, including in the delicate periorbital region, where it can cause the skin to appear darker.

Other Critical Nutrients for Skin and Circulation

Beyond iron and B12, other vitamins and minerals are essential for maintaining healthy skin and robust circulation, and their deficiencies can exacerbate dark circles:

Vitamin K: This fat-soluble vitamin is vital for proper blood clotting and strengthening capillary walls. A deficiency can lead to fragile blood vessels that may leak or pool blood under the eyes, causing a bruised appearance.
Vitamin C: A powerful antioxidant, vitamin C is crucial for collagen synthesis. Low levels can weaken the skin and connective tissue, making the under-eye skin thinner and more translucent, which increases the visibility of blood vessels.
Vitamin E: As an antioxidant, Vitamin E protects skin cells from oxidative stress and damage from free radicals. A deficiency can make the skin appear dull and tired, further highlighting dark shadows.
Vitamin D: Insufficient vitamin D can weaken skin structure and contribute to a more pronounced, darker under-eye area.
Dehydration: While not a deficiency in the traditional sense, lack of proper hydration can cause the skin under the eyes to appear dull, sunken, and shadowed.

Comparison: Nutritional vs. Other Causes of Dark Circles


Feature	Nutrient Deficiency	Lack of Sleep / Fatigue	Allergies	Genetics	Aging
Underlying Cause	Lack of essential vitamins/minerals like iron, B12, K, C impacting circulation, skin integrity, or causing anemia.	Inadequate rest leads to pale skin and fluid retention, making vessels more visible.	Histamine release causes inflammation and swelling; rubbing eyes damages vessels.	Inherited trait of thin skin, deeper-set eye sockets, or more melanin production around the eyes.	Natural loss of collagen, fat, and skin elasticity over time, making blood vessels and shadows more pronounced.
Appearance	Often accompanied by pale skin, fatigue, and other deficiency symptoms.	May include puffiness and generally tired-looking eyes; temporary relief with rest.	Puffy or swollen eyes with dark circles; may itch or feel irritated.	Persistent since childhood or early adulthood; can worsen with other factors.	Hollowed-out look or increased pigmentation that appears gradually.
Best Remedy	Dietary changes to include nutrient-rich foods or supplements, guided by a doctor.	Establishing a consistent sleep schedule and ensuring quality rest.	Treating the underlying allergies with antihistamines and avoiding triggers.	Often requires cosmetic procedures like fillers to address structural issues.	Eye creams, proper hydration, and sun protection; fillers for volume loss.

The Power of a Nutrient-Rich Diet

Addressing dietary gaps is a powerful way to reduce the appearance of dark circles and improve overall skin health. Integrating specific foods can directly target the deficiencies responsible for under-eye discoloration.

Foods to prioritize for better eye health:

Iron-Rich Foods: Incorporate lean red meat, lentils, spinach, chickpeas, and fortified cereals into your diet. Pair these with Vitamin C sources to enhance absorption.
Vitamin B12 Sources: For non-vegans, eggs, fish, and dairy products are excellent sources. Vegetarians and vegans can opt for fortified cereals and nutritional yeast.
Vitamin K-Rich Foods: Increase your intake of leafy green vegetables like kale, spinach, and broccoli.
Hydrating Foods: Alongside drinking plenty of water, consume foods with high water content such as cucumbers, watermelon, and celery to help keep skin plump and hydrated.
Vitamin C Powerhouses: Citrus fruits like oranges, strawberries, bell peppers, and broccoli are packed with skin-strengthening vitamin C.
Antioxidant-Rich Berries: Blueberries and other berries contain powerful antioxidants that protect skin from damage and promote regeneration.

Conclusion: A Holistic Approach to Brighter Eyes

Understanding what deficiency causes eye circles is a vital step toward a brighter, more vibrant complexion. While many factors can influence under-eye darkness, addressing underlying nutritional deficiencies can offer a more effective and lasting solution than topical treatments alone. By proactively incorporating iron-rich foods, focusing on vitamins B12, C, and K, staying hydrated, and managing sleep and stress, you can improve circulation and strengthen the delicate skin around your eyes from the inside out. If dark circles persist despite these measures, it is advisable to consult a healthcare professional to rule out other medical conditions. A balanced diet and healthy lifestyle are not just beneficial for your overall health but are essential for achieving naturally radiant and youthful-looking eyes.

For more in-depth information on the link between nutrition and skin health, you can refer to the National Institutes of Health (NIH) resources.

Your Nutritional Action Plan

Test your levels: If you suspect a deficiency, especially anemia, ask your doctor for a blood test to check iron and B12 levels.
Diversify your diet: Incorporate a wide range of nutrient-dense foods, focusing on leafy greens, lean proteins, and citrus fruits to get a broad spectrum of vitamins and minerals.
Hydrate consistently: Make it a daily habit to drink enough water to keep your skin hydrated and plump, which reduces the appearance of shadows.
Prioritize sleep: Even with a perfect diet, lack of sleep will cause or worsen dark circles due to fluid retention and pale skin.
Combine and conquer: Pair iron-rich foods with vitamin C sources to maximize iron absorption, making your dietary efforts more effective.
Manage allergies: Chronic allergies can cause inflammation and swelling that exacerbates dark circles; treating the root cause is essential.
Consider supplementation: If deficiencies are confirmed by a doctor, supplements for iron or B12 may be necessary to correct the imbalance more quickly.

Key Takeaways

Anemia is a key cause: Iron and vitamin B12 deficiencies can lead to anemia, causing pale skin and making blood vessels under the thin eye skin more visible.
Vitamin C strengthens skin: Lack of vitamin C weakens collagen, making skin thinner and blood vessels more apparent.
Vitamin K reduces pooling: A deficiency in vitamin K can cause fragile capillaries that leak blood, resulting in a bruised look.
Dehydration exacerbates shadows: Not drinking enough water can make the under-eye area look dull and sunken.
Diet is a powerful tool: A targeted nutrition plan rich in iron, B12, C, and K can effectively address and reduce deficiency-related dark circles.

Frequently Asked Questions

Iron deficiency, which can cause anemia, is one of the most common nutritional causes of dark circles. Anemia leads to pale skin, making the blood vessels under the eyes more visible.

Yes, a deficiency in vitamin B12 can contribute to dark circles. It can cause anemia, which makes the skin look paler, and is also linked to skin hyperpigmentation in the under-eye area.

Vitamin C is essential for collagen synthesis. A deficiency can weaken the delicate under-eye skin, making it thinner and more translucent, which allows blood vessels to show through more easily.

Yes, dehydration can cause dark circles. When the body is not properly hydrated, the skin can appear dull and the eyes can look sunken, increasing the appearance of dark shadows.

To combat dark circles, include foods rich in iron (spinach, lentils), vitamin B12 (eggs, fish), vitamin K (kale, broccoli), and vitamin C (citrus fruits, bell peppers).

Yes, allergies can cause dark circles, sometimes referred to as 'allergic shiners'. Nasal congestion from allergies can cause blood to pool in the vessels under the eyes, and rubbing itchy eyes can also cause irritation and broken capillaries.

If you suspect a nutritional deficiency, especially if accompanied by other symptoms like fatigue, dizziness, or paleness, you should see a doctor for a blood test. They can confirm a diagnosis and recommend appropriate treatment or supplementation.