Pale skin may stem from anemia caused by an iron deficiency, along with other nutrient deficiencies. The lack of healthy red blood cells caused by vitamin deficiency anemia generally shows itself with pale skin, fatigue, weight loss, foggy thinking or diarrhea. Don't self-diagnose your own vitamin deficiency. Talk to your doctor about testing for deficiencies and what vitamin supplements or dietary changes she might recommend, as well as proper doses of the vitamins.
Vitamin B12
A serious vitamin B12 deficiency is known as pernicious anemia. Unlike some other conditions related to lack of nutrients, pernicious anemia rarely stems from poor diet alone. Often an underlying cause keeps the body from absorbing B12 from foods. Conditions leading to pernicious anemia include Crohn's disease, celiac disease, an intestinal tapeworm or an autoimmune disorder. In the case of pernicious anemia, you doctor may prescribe high doses of vitamin B12 shots or doses of B12 nasal spray. Milder forms of B12 deficiency may be addressed by eating more dairy products, liver, kidneys, pork, beef, eggs and seafood. If you're a vegan, your doctor may suggest vitamin supplements, shots or sprays, because B12 exists solely in animal foods.
Vitamin B6
Adding B6 foods to your diet may prevent milder forms of B12 deficiency, according to the nonprofit website World's Healthiest Foods. The body needs sufficient amounts of B6 in order to properly absorb B12. Foods highest in B6 include bananas, yellowfin tuna, chicken and turkey breast, calf's liver, cod, snapper, halibut and beef.
Vitamin C
Increasing your dietary intake of vitamin C may help both vitamin C deficiency anemia and iron-deficiency anemia. People suffering from iron-deficiency anemia--the most common type--need both iron and vitamin C, according to the University of Maryland Medical Center, or UMMC. Vitamin C helps the body better absorb iron. People may lack iron because of blood loss due to menstruation or surgery, as well as because of a poor diet. As with other deficiencies, vitamin C anemia can also cause pale skin because the body needs the nutrient to create healthy red blood cells. Food sources of vitamin C--also known as ascorbic acid--include citrus fruit, citrus juice, tomatoes, peppers, papaya, watermelon, cabbage and cauliflower.
Vitamin B9
Lack of B9, or folic acid, also results in pale skin. Folate deficiency anemia may come from poor nutrition, from the increased demands of pregnancy and breastfeeding, or from conditions such as celiac disease and Crohn's disease. According to MayoClinic.com, treatment generally involves folic acid supplements and eating foods rich in the vitamin. Dried beans, peas, citrus fruits, citrus juices and dark green leafy vegetables are sources of vitamin B9. In the United States, all breads and cereals are enriched with B9, according to the UMMC.
