Long term effects of vitamin deficiencies?

I have a concern, I’ve been doing ridiculous “elimination” diets to treat my gut issues and to try and get to the bottom of what was causing flare up reactions and what wasn’t.

I got overly caught up in just eating one thing and neglecting many other food groups.(this was the past years on and off. (From the start of 2017-to end of 2018.lol, not anymore now) I started developing folate deficiency and probably vit d deficiency and god knows what else a while ago.

I did start to lose some bone mass and muscle mass due to these extreme eating styles. I also would get bad brain fog and memory problems and my ability to process information slowed down. I would say all those deficiencies have been corrected since then. My memory and mental processing ability has improved a lot but still not 100% but not sure if that’s to do with my stomach problems, cause i have dealt with brainfog my whole life so it may overlap.

I’ve been eating a well balanced normal diet for this entire year but my question to you is. Do you think I have inflicted irreversible damage onto my self or I recovered?

Maybe a better question is, how long can a human last being vitamin deficient until doing serious damage to them selves? As in irreversible damage? I read that it can only become permanent when the deficiency is left and not corrected, leaving it to become very severe.

I would sporadically have influxes of lots of nutrients couple times a week and then return to this restricted diet, ie almonds, ground beef, berries, squid, olive oil, berries.(not much room for folate rich foods, also I had stomach problems which would make malabsorption a greater likelihood)

Would it be glaringly obvious that I suffered vitamin deficient induced brain damage or just quite subtle?

I’ve been reflecting on this recently and have been quite concerned. I’m a 25 year old male btw.

Thank you for taking time to read this. Appreciate all feedback.

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