What Vitamin are you Lacking if you Feel Shaky? Unpacking Nutritional Tremors

October 8, 2025 •

4 min read

According to research published in the journal Nutrients, deficiencies in essential nutrients like vitamin B12, magnesium, and vitamin D can directly impact nerve and muscle function, potentially causing tremors or shakiness. This connection highlights how vital micronutrients are for a properly functioning nervous system. However, shakiness can stem from several causes, and identifying the root issue requires careful consideration of accompanying symptoms.

Quick Summary

Several vitamin and mineral deficiencies can cause shakiness by impacting nerve and muscle function, with vitamin B12 and magnesium being common culprits. Other factors, like low blood sugar or anxiety, can also produce similar symptoms. Getting a diagnosis from a healthcare professional is crucial to address the specific cause.

Key Points

Vitamin B12: Deficiency can lead to nerve damage, causing neurological symptoms like tremors and numbness, especially in at-risk groups like older adults and vegans.
Magnesium: This mineral is crucial for nerve and muscle function; low levels can trigger muscle twitches, cramps, and shakiness.
Vitamin D and Calcium: Both nutrients are vital for neuromuscular health, and low levels can cause muscle weakness and tremors.
Beyond Vitamins: Shakiness is not always due to a nutrient deficiency; other common causes include low blood sugar (hypoglycemia), stress, anxiety, and excessive caffeine intake.
See a Doctor: Persistent or severe shakiness that interferes with daily activities warrants a medical evaluation to identify the root cause, which could be anything from a deficiency to a neurological condition.
Balanced Diet: The best preventative measure is a balanced diet rich in whole foods, which helps ensure adequate intake of essential vitamins and minerals for proper nerve and muscle health.
Avoid Self-Diagnosis: Relying on self-diagnosis for persistent symptoms is dangerous. A healthcare professional is needed to properly test and determine the specific cause of tremors.

Common Nutritional Deficiencies and Shakiness

When your body lacks key nutrients, the delicate balance required for proper nerve signaling and muscle control can be disrupted. This can lead to involuntary movements or a shaky feeling, which may be mild or persistent. While a diet-induced deficiency isn't the only possible cause, it is a significant one to investigate.

Vitamin B12: The Nerve Regenerator

Vitamin B12 is indispensable for maintaining a healthy nervous system and producing red blood cells. A severe deficiency can cause damage to nerve cells, leading to a condition called peripheral neuropathy. The symptoms of this nerve damage can manifest as:

Shakiness or tremors
Numbness or tingling sensations, often in the hands and feet
Muscle weakness
Fatigue and irritability
Memory issues or brain fog

Individuals at higher risk for B12 deficiency include older adults, vegans, vegetarians, and those with gastrointestinal conditions that impair nutrient absorption.

Magnesium: The Muscle and Nerve Regulator

Magnesium plays a critical role in over 300 enzymatic processes, including proper nerve and muscle function. A deficiency can lead to an over-excitation of nerve endings and a loss of potassium from muscle cells, which can trigger uncontrolled contractions. This can result in:

Muscle twitches and cramps
Hand tremors or spasms
Fatigue and weakness
Irregular heartbeats in severe cases

Excessive alcohol consumption, reliance on processed foods, and certain medications can increase the risk of magnesium deficiency.

Vitamin D and Calcium: The Neuromuscular Connection

Vitamin D is essential for calcium absorption, and both are vital for healthy neuromuscular function. Low levels of either can cause issues:

Vitamin D Deficiency: Can lead to general muscle weakness and may be associated with tremors.
Calcium Deficiency (Hypocalcemia): Can result in muscle twitching, spasms, and a pins-and-needles sensation, which can feel like an internal or external shake.

Potassium: The Electrolyte for Nerve Signals

Potassium is a crucial electrolyte that helps regulate muscle contractions and nerve signals. A lack of potassium (hypokalemia) can lead to tremors, cramps, and irregular heartbeats. Heavy sweating, diuretics, and dehydration can all contribute to low potassium levels.

Other Common Causes of Shakiness

It is important to remember that nutritional deficiencies are not the only cause of shakiness. Other potential culprits include:

Low Blood Sugar (Hypoglycemia): A sudden drop in blood glucose levels can cause shaking, sweating, dizziness, and a rapid heartbeat. This can occur in individuals with or without diabetes.
Stress, Anxiety, and Fatigue: High levels of stress hormones or simply being overly tired can cause a temporary, physiological tremor.
Excess Caffeine or Alcohol: Overconsumption of stimulants like caffeine can trigger shakiness, while alcohol withdrawal can also lead to tremors.
Medication Side Effects: Some medications can cause tremors as a side effect. It is important to discuss any concerns with a doctor before stopping a prescribed medication.
Neurological Conditions: More serious conditions like Essential Tremor or Parkinson's disease can cause chronic or worsening tremors.

Comparison of Key Nutrients and Food Sources


Nutrient	Primary Function for Nerves & Muscles	Symptoms of Deficiency (Beyond Shakiness)	Good Dietary Sources
Vitamin B12	Nerve regeneration, myelin sheath maintenance	Fatigue, numbness, memory loss, depression	Meat, fish, dairy, fortified cereals, nutritional yeast
Magnesium	Muscle contraction, nerve signaling, enzyme activation	Muscle cramps, fatigue, irritability, insomnia	Dark chocolate, nuts, seeds, leafy greens, legumes
Vitamin D	Calcium absorption, neuromuscular function	Muscle weakness, bone pain, fatigue	Fatty fish (salmon, mackerel), fortified foods, sunlight exposure
Calcium	Muscle and nerve function, bone health	Muscle cramps/spasms, tingling, brittle nails, bone pain	Dairy products, leafy greens, fortified cereals, almonds
Potassium	Nerve signals, muscle contractions, fluid balance	Muscle weakness, cramps, fatigue, heart palpitations	Bananas, oranges, sweet potatoes, spinach, avocados

When to Seek Medical Attention

While some minor tremors can be caused by benign factors like caffeine or fatigue, it is essential to consult a healthcare professional if shakiness is persistent, severe, or begins to interfere with daily life. A doctor can help determine the underlying cause by taking a comprehensive medical history, performing a physical exam, and ordering blood tests to check vitamin and mineral levels.

Ignoring persistent shakiness can be dangerous, as it may be a symptom of a serious underlying health condition that requires proper medical treatment. Never self-diagnose based on symptoms alone.

Conclusion

Feeling shaky can be unsettling, but understanding its potential causes is the first step toward finding a solution. While deficiencies in vital nutrients like vitamin B12, magnesium, vitamin D, calcium, and potassium are common triggers, other factors like stress, caffeine, and blood sugar imbalances should also be considered. The best course of action is to ensure a balanced diet rich in these essential vitamins and minerals. However, for persistent or severe symptoms, consulting a healthcare provider is critical to rule out more serious medical conditions and get an accurate diagnosis. By taking a proactive approach to your nutritional health, you can support your nervous system and reduce the likelihood of experiencing nutritionally-induced tremors.

A Balanced Approach to Nutrient-Rich Eating, a comprehensive resource, offers insights into optimizing your diet for overall wellness.

Frequently Asked Questions

Yes, low blood sugar, or hypoglycemia, is a very common cause of shakiness. When blood sugar levels drop, your body releases hormones that can cause symptoms like trembling, sweating, and anxiety.

A vitamin deficiency can be diagnosed by a healthcare professional, who will likely conduct a physical examination and order a blood test to check the levels of specific vitamins or minerals in your system.

Foods rich in magnesium include dark chocolate, nuts and seeds (such as almonds and pumpkin seeds), legumes (like beans and lentils), leafy greens (like spinach), and whole grains.

Yes, stress and anxiety are common causes of temporary shakiness or tremors. This is due to the body's release of stress hormones, which can affect the nervous system and cause muscle contractions.

You should see a doctor if your shakiness is persistent, severe, or worsens over time. A medical evaluation is also necessary if it is accompanied by other neurological symptoms like fatigue, numbness, or difficulty with coordination.

Tremors caused by a vitamin deficiency are often treatable and can be reversed by correcting the deficiency through dietary changes or supplementation. However, in severe, long-term cases, such as with vitamin B12 deficiency, nerve damage can become irreversible.

Yes, excessive caffeine intake is a known trigger for shakiness. As a stimulant, caffeine can overexcite the nervous system, which may cause or exacerbate tremors in some individuals.