Getting the right amount of nutrients is crucial for good health, but many people still don’t get enough of certain essential nutrients. You might think vitamin and mineral deficiencies are a thing of the past, but they are still common today.

Nutrient deficiencies can lead to various unpleasant symptoms that affect overall health. Many people don’t realize they are deficient in any nutrients, yet experience symptoms daily. These symptoms can vary depending on the deficiency and may include fatigue, diarrhea, lack of appetite, muscle weakness, and shortness of breath.

While a balanced diet can provide most of the essential nutrients, the typical Western diet often lacks several important ones.

This guide highlights some of the most common nutrient deficiencies and how to address them.

Common Nutrient Deficiencies and How to Tackle Them

1. Iron Deficiency

Iron is an essential mineral that’s crucial for making red blood cells, which carry oxygen throughout your body. While iron is found naturally in some foods, many people don’t get enough of it. This can lead to iron deficiency, which affects about 10 million people in the U.S., with 5 million having iron deficiency anemia. Over one-third of women under 50 are also iron deficient.

Vegetarians and vegans are at a higher risk because the iron from plant foods isn’t absorbed like the iron from meat. The most common result of iron deficiency is anemia, which lowers the number of red blood cells and reduces the blood’s ability to carry oxygen. Symptoms include tiredness, weakness, a weakened immune system, and impaired brain function.

Sources

Here are some of the best dietary sources of iron:

• Red meat
• Organ meat
• Shellfish (clams, mussels, oysters)
• Canned sardines
• Beans
• Seeds (pumpkin, sesame, squash)
• Dark, leafy greens (broccoli, kale, spinach)

It’s important not to take iron supplements unless you need them because too much iron can be harmful. Vitamin C can help your body absorb iron better, so eating foods rich in vitamin C, like oranges, kale, and bell peppers, along with iron-rich foods can improve absorption.

2. Iodine Deficiency

Iodine is an essential mineral needed for normal thyroid function and the production of thyroid hormones. These hormones are crucial for growth, brain development, bone maintenance, and regulating your metabolic rate.

Iodine deficiency is quite common, affecting 17% of U.S. adults. The most common symptom is an enlarged thyroid gland, known as a goiter. Other symptoms may include an increased heart rate, shortness of breath, and weight gain. Severe iodine deficiency can cause serious issues, especially in children, leading to mental retardation and developmental problems.

Sources

Good sources of iodine include:

• Seaweed
• Fish
• Dairy products
• Eggs

In some countries, table salt is fortified with iodine, which has helped reduce the incidence of iodine deficiency.

3. Vitamin D Deficiency

Vitamin D is a fat-soluble vitamin that acts like a steroid hormone in your body. It travels through your bloodstream and into cells, where it helps control various functions by turning genes on or off. Almost every cell in your body has a receptor for vitamin D.

Your skin produces vitamin D from cholesterol when exposed to sunlight. However, vitamin D deficiency is a widespread issue, affecting about 1 billion people globally and around 35% of adults in the United States. This deficiency is more common as we age, partly because few foods naturally contain vitamin D. While getting enough sunlight can help, it’s important to balance sun exposure with the risk of skin cancer.

Signs of vitamin D deficiency include fatigue, bone pain, mood changes, muscle aches, and weakness.

Sources

Foods high in vitamin D include:

• Fortified cow’s milk
• Cereals
• Soy milk
• Mushrooms
• Canned tuna
• Shrimp
• Salmon

4. Vitamin B12 Deficiency

Vitamin B12, or cobalamin, is a water-soluble vitamin essential for blood formation and brain and nerve function. Every cell in your body needs B12, but your body cannot produce it, so you must get it from food or supplements.

As we age, our bodies become less efficient at absorbing B12. Vegans and vegetarians are at higher risk of deficiency because plants don’t contain this vitamin.

Signs of B12 deficiency include fatigue from anemia, numbness in hands, legs, and feet, balance and walking issues, and memory problems.

Sources

Foods rich in vitamin B12 include:

• Fish
• Chicken
• Milk
• Yogurt

For plant-based options, try fortified nondairy milk and cereals.

5. Calcium Deficiency

Calcium is essential for every cell in your body. It helps build and maintain strong bones and teeth, especially during periods of rapid growth. Calcium is also crucial for the proper functioning of your heart, muscles, and nerves.

Your body regulates blood calcium levels tightly, storing any excess in your bones. If your intake is too low, your bones will release calcium to maintain necessary levels, leading to softer and more fragile bones, a condition known as osteoporosis.

Calcium deficiency is a global public health concern. In the United States, about 42% of Americans do not meet their calcium needs.

Sources

Foods rich in calcium include:

• Cow’s milk
• Fortified soy or almond milk
• Yogurt
• Cheese
• Fortified cereals
• Dark green vegetables like kale and broccoli

6. Potassium Deficiency

Potassium is vital for your heart, nerves, and muscles to function properly. It also helps deliver nutrients to cells and remove waste. Additionally, potassium helps counteract sodium’s negative effects on blood pressure, contributing to maintaining healthy blood pressure levels.

Short-term potassium deficiency can result from diarrhea, vomiting, excessive sweating, use of antibiotics, laxatives, or diuretics, excessive alcohol consumption, or chronic conditions like kidney disease. Symptoms of potassium deficiency include muscle weakness, twitches, cramps, constipation, tingling, numbness, and abnormal heart rhythms or palpitations.

Sources

Natural sources of potassium include:

• Bananas
• Milk
• Acorn squash
• Lentils
• Kidney beans and other legumes

7. Magnesium Deficiency

Magnesium is a crucial mineral for your body, essential for bone and teeth health and involved in over 300 enzyme reactions. Despite its importance, about 75% of people don’t get enough magnesium, making it an “invisible deficiency.”

Low magnesium levels are linked to conditions like type 2 diabetes, metabolic syndrome, heart disease, and osteoporosis. This deficiency is particularly common among hospitalized patients.

Causes of magnesium deficiency include diseases, certain medications, reduced digestive function, and inadequate intake. Severe deficiency symptoms include abnormal heart rhythms, muscle cramps, restless leg syndrome, fatigue, and migraines. Subtle, long-term symptoms can include insulin resistance and high blood pressure.

Sources

Dietary sources of magnesium include:

• Whole grains
• Nuts
• Dark chocolate
• Dark green, leafy vegetables

Conclusion

Addressing nutrient deficiencies is crucial for maintaining overall health and well-being. Common deficiencies in vitamins and minerals, such as vitamin D, magnesium, and folic acid, can lead to various health issues. For example, low levels of calcium can impact bone health, leading to conditions like osteoporosis.

To combat these deficiencies, it is important to consume a balanced diet that includes calcium-rich foods, fatty fish, and other nutrient-dense options. In some cases, dietary supplements, such as calcium supplements or vitamin D supplements, may be necessary to ensure you are getting enough of these essential nutrients.

Nutrient deficiencies can increase the risk of several health problems, affecting muscle and nerve function, cardiovascular health, and more. By incorporating a variety of vitamins and minerals into your diet, you can reduce this risk and support overall bodily functions.

Remember to consider both food sources and supplements as needed to maintain optimal health. Taking proactive steps to address these deficiencies can significantly improve your quality of life and help prevent long-term health issues.

Disclaimer: No content on this site should be used as a replacement for direct medical advice from your doctor or a qualified healthcare professional.