What does fact checked mean?
At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- NIH: Iron-deficiency Anemia and Under Eye Circles
- NIH: Iron-deficiency Anemia and Under Eye Circles
- NIH: Vitamin C Deficiency and Under Eye Circles
- NIH: Vitamin K Deficiency and Under Eye Circles
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
People usually associate dark circles beneath the eyes with a lack of sleep. While this might contribute to the appearance of shadowed eyes, it usually is not the only explanation. It is more likely that the dark circles are caused by a deficiency in your diet. In other words, if you aren't getting enough of the right vitamins and minerals, you may end up wearing the evidence of your less-than-ideal eating habits on your face.
Iron
The National Heart and Blood Institute defines anemia as "a condition in which your blood has a lower than normal number of red blood cells." Poor iron intake could result in the development of iron-deficiency anemia, which will leave you feeling as weak and tired as you look 1. A common side-effect of iron-deficiency anemia is the appearance of dark circles under the eyes 123. If your eyes are ringed in shadows, try evaluating your diet. Make sure you are eating enough iron-rich foods, such as:
- fortified cereals
- eggs
- green leafy vegetables like spinach
- broccoli
- beef
- especially liver
Not only will you feel better, you will look better too.
- The National Heart and Blood Institute defines anemia as "a condition in which your blood has a lower than normal number of red blood cells.
- " Poor iron intake could result in the development of iron-deficiency anemia, which will leave you feeling as weak and tired as you look 1.
Vitamin C
Nutritional Causes of Sunken Eyelids & Dark Circles
Learn More
Because the body does not produce vitamin C on its own, it must be consumed from outside sources. Again, your best options are a variety of fruits and vegetables. Citrus fruits, cauliflower, red peppers and potatoes are excellent sources of vitamin C and should be incorporated into your daily diet.
- Because the body does not produce vitamin C on its own, it must be consumed from outside sources.
- Citrus fruits, cauliflower, red peppers and potatoes are excellent sources of vitamin C and should be incorporated into your daily diet.
Vitamin K
If your iron and vitamin C intake is adequate but you still have unsightly circles, a deficiency of vitamin K in your diet could be the cause 123. The U.S. National Library of Medicine and the National Institutes of Health states that vitamin K "plays an important role in blood clotting." Simply, blood cannot clot without it. If blood vessels around the eyes become dilated because of a lack of vitamin K, it could lead to the appearance of dark circles. Some of the same foods you eat for iron are also good sources of vitamin K (e.g., leafy green vegetables, fortified cereals, broccoli and liver).
Sleep
Vitamin D Deficiency & Blurred Vision
Learn More
Last, but certainly not least, if dark circles under your eyes are making you look fatigued, perhaps it is because you genuinely are fatigued. Perhaps you aren't suffering from a deficiency of vitamins or minerals; you're suffering from a deficiency of adequate sleep. There isn't a diet or a supplement in the world that can replace your body's need for rest. Be sure that you are getting enough.
- Last, but certainly not least, if dark circles under your eyes are making you look fatigued, perhaps it is because you genuinely are fatigued.
- Perhaps you aren't suffering from a deficiency of vitamins or minerals; you're suffering from a deficiency of adequate sleep.
Related Articles
References
- NIH: Iron-deficiency Anemia and Under Eye Circles
- NIH: Vitamin C Deficiency and Under Eye Circles
- NIH: Vitamin K Deficiency and Under Eye Circles
- U.S. National Library of Medicine. MedlinePlus. Vitamins. Reviewed February 2, 2019.
- U.S. National Library of Medicine. MedlinePlus. Vitamin D Deficiency.
- U.S. National Library of Medicine. MedlinePlus. Vitamin B12 deficiency anemia. Reviewed January 19, 2018.
- U.S. National Library of Medicine. MedlinePlus. Pellagra. Reviewed October 12, 2018.
- National Institute of Neurological Disorders and Stroke. Restless Legs Syndrome Fact Sheet.
- Vici G, Belli L, Biondi M, Polzonetti V. Gluten free diet and nutrient deficiencies: A review. Clin Nutr. 2016;35(6):1236-1241. doi:10.1016/j.clnu.2016.05.002
- Wacker M, Holick MF. Sunlight and Vitamin D: A global perspective for health. Dermatoendocrinol. 2013;5(1):51-108. doi:10.4161/derm.24494
- Crohn’s & Colitis Foundation. Vitamin and Mineral Supplementation.
- Foundation for Peripheral Neuropathy. Vitamin B12 Deficiency Neuropathy.
- U.S. National Library of Medicine. MedlinePlus. Vitamin B Test. Updated May 28, 2019.
- International Foundation for Gastrointestinal Disorder. Malabsorption.
- Diab L, Krebs NF.Vitamin Excess and Deficiency.Pediatr Rev. 2018 Apr;39(4):161-179. doi: 10.1542/pir.2016-0068.
- Thomas-Valdés S, Tostes MDGV, Anunciação PC, da Silva BP, Sant'Ana HMP.Association between vitamin deficiency and metabolic disorders related to obesity.Crit Rev Food Sci Nutr. 2017 Oct 13;57(15):3332-3343. doi: 10.1080/10408398.2015.1117413.
Resources
Writer Bio
Michelle Ernst has been writing since 2000. She published a critical essay in "Annual of the Association for Mormon Letters" in 2004. She also wrote two athletic grants that were funded on behalf of the Because We Care Foundation of Lehi, Utah. She holds a bachelor's degree in behavioral science from Utah Valley University.