May 13, 2024
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No matter how hard we try with our diets and what we eat, there will always be nutrients we are inevitably missing out on. Despite best efforts, there are ten key vitamins and minerals that you might suffer with a deficiency from. The ten key nutrients that are commonly lacking in modern diets include iron, vitamin B12, vitamin D, magnesium, omega-3 fatty acids, vitamin C, zinc, folate, calcium, and potassium. These are all critical for maintaining good health and proper bodily function, but for various reasons, they can be difficult to obtain in sufficient amounts from just food alone.

The good news is that with some simple dietary tweaks and supplementation in certain cases, these common nutrient gaps can be addressed. Let’s delve into some more detail on the nutrients you might be missing out on.

Iron Deficiency

Iron deficiency is a really common problem around the world, affecting over a quarter of the global population, especially young kids, women, and people who don't eat meat or animal products. If you don't get enough iron, it can lead to iron deficiency anaemia, which can make you feel tired and weak, make it harder for your body to fight off infections, and even affect how well your brain works.

The good news is that there are lots of delicious foods that are packed with iron. Red meat, organ meats like liver, and shellfish are some of the best sources because the iron in them is really easy for your body to absorb. Plus, it is important to avoid drinking tea, coffee, or milk with your meals, as they can make it harder for your body to use the iron in your food.

If you're worried you might not be getting enough iron, talk to your doctor or a registered dietitian. They can help you figure out if you need to make some changes to your diet or if you might benefit from taking an iron supplement for a little while.

Vitamin B12 Deficiency

Vitamin B12 plays a crucial role in various bodily processes, including DNA synthesis, red blood cell formation, and neurological function. Deficiency in this essential vitamin can manifest itself as fatigue, memory problems, dizziness, and vision issues.

Vegetarians and vegans are at a higher risk of B12 deficiency since this vitamin is primarily found in animal-derived foods. In some cases, supplements may be necessary to restore adequate B12 levels.

Vitamin D Insufficiency

Vitamin D is often called the "sunshine vitamin" because our bodies can make it when our skin is exposed to sunlight. It's super important for helping our bodies absorb calcium and keeping our bones strong and healthy. But even though vitamin D is essential, a lot of people don't get enough of it. This can happen because we don't get enough sun exposure or because there aren't many foods that naturally contain vitamin D. Some signs that you might not be getting enough vitamin D include feeling anxious or depressed, losing hair, having achy muscles, and even losing bone density over time. If you're worried about your vitamin D levels, talk to your doctor. They can do a simple blood test to check and see if you need to make any changes to your diet or take a supplement.

Magnesium Deficiency

Magnesium is an essential mineral that plays a crucial role in many bodily functions, such as energy production, muscle and nerve function, and bone health. Unfortunately, magnesium deficiency is quite common in Western countries due to dietary inadequacies and certain health conditions that affect absorption or excretion of the mineral.

The signs of magnesium deficiency can include fatigue, weakness, poor appetite, muscle cramps, abnormal heart rhythms, and even seizures in severe cases. To get the recommended amounts of magnesium, it's important to eat a variety of magnesium-rich foods, including whole grains, nuts, leafy greens, and dark chocolate. However, even with a balanced diet, some people may still need magnesium supplementation to meet their needs, especially those with conditions that affect magnesium absorption or excretion. Recommended forms of magnesium supplements include magnesium glycinate, citrate, gluconate, and lactate, as they are more easily absorbed by the body.

Omega-3 Fatty Acid Deficiency

Omega-3 fatty acids, especially EPA and DHA, are incredibly important for keeping our bodies and minds healthy. They help our brains function properly, reduce inflammation, and keep our hearts strong. If we don't get enough of these healthy fats in our diet, we might start to notice some annoying symptoms like dry skin, slow healing cuts and bruises, achy joints, feeling tired all the time, and even mood swings.

The good news is that omega-3s are found in lots of delicious foods! Fatty fish like salmon, tuna, sardines, and mackerel are packed with EPA and DHA. Other great sources include walnuts, flax seeds, and Omega 3 supplementation. Eating these foods regularly can help keep your omega-3 levels up and your body and brain in tip-top shape.

Vitamin C Deficiency

Vitamin C is a super important nutrient that our bodies need to stay healthy. It's an antioxidant, which means it helps protect our cells from damage. It also plays a key role in making collagen, a protein that keeps our skin, bones, and blood vessels strong. Getting enough vitamin C is crucial for a strong immune system too. It helps our white blood cells fight off infections and illnesses. While severe vitamin C deficiency, called scurvy, is pretty rare these days, not getting enough of this vitamin can still cause some annoying problems.

You might feel tired and weak, have a hard time healing cuts and bruises, or get sick more often. The good news is that vitamin C is found in lots of delicious, healthy foods like citrus fruits, bell peppers, broccoli, and strawberries. Eating a balanced diet with plenty of these vitamin C-rich foods can help make sure you're getting what you need. And if you're still struggling, your doctor may recommend a vitamin C supplement.

Zinc Deficiency

Zinc is a super important mineral that helps keep our bodies running smoothly. It plays a key role in keeping our immune system strong, helping wounds heal, and even making proteins that our cells need. If we don't get enough zinc, we might start to notice some annoying symptoms like losing our sense of taste or smell, not feeling hungry, feeling down, or having a hard time healing cuts and bruises. The good news is that zinc is found in lots of delicious foods like meat, seafood, seeds, nuts, and whole grains. But sometimes, certain health conditions or medications can make it harder for our bodies to absorb zinc or cause us to lose more of it than usual. If you're worried you might not be getting enough zinc, talk to your doctor. They can do some tests to check your zinc levels and help you figure out if you need to make some changes to your diet or take a supplement to get the amount your body needs.

Folate (Vitamin B9) Deficiency

Folate, also known as vitamin B9, is a super important nutrient that helps our bodies grow and function properly. It plays a key role in making DNA, the genetic material in our cells, and helps our cells divide and grow. If we don't get enough folate, we might start to feel really tired and weak, have a hard time fighting off infections, and even develop anaemia, which is when our blood doesn't have enough healthy red blood cells. Pregnant women who don't get enough folate are also at higher risk of having a baby with neural tube defects, which are problems with the development of the baby's brain and spine.

The good news is that folate is found in lots of delicious and healthy foods like leafy green veggies, broccoli, chickpeas and fortified grains. Eating a balanced diet with plenty of these folate rich food cans can make sure you’re getting enough folate in your diet. But sometimes, even with a healthy diet, certain people may need to take a folate supplement to meet their needs. This includes pregnant women, who need extra folate to support their baby's growth and development.

Calcium Deficiency

Calcium is an incredibly important mineral for keeping our bones, muscles, and blood healthy. If we don't get enough calcium, it can put us at risk for developing osteoporosis, a condition where our bones become weak and brittle, making us more likely to break them, especially as we get older. The good news is that calcium is found in lots of delicious, everyday foods.

Dairy products like milk, yoghurt, and cheese are some of the best sources. Leafy green veggies, like spinach and kale, as well as calcium-fortified foods and drinks, can also help us meet our calcium needs. By making sure we get enough calcium through our diet, we can help keep our bones strong and reduce our risk of fractures as we age. If you're worried you might not be getting enough, talk to your doctor or a registered dietitian. They can help you figure out how much calcium you need and the best ways to add more of it to your meals and snacks.

Potassium Deficiency

Potassium is a crucial mineral that plays a vital role in keeping our muscles and nerves working properly. If we don't get enough potassium in our diet or lose too much of it, it can lead to a condition called hypokalemia, or potassium deficiency.

One of the first signs of potassium deficiency is feeling really tired and weak, even if you haven't been working out hard or doing anything extra strenuous. Your muscles might start to feel achy or stiff, and you might even get muscle cramps or twitches.

As the deficiency gets worse, you might start to feel a tingling or numbness in your fingers and toes. This is because potassium helps transmit electrical signals through your nerves, and when levels are low, those signals can get scrambled.

By making sure you're getting enough potassium from foods like fruits, vegetables, beans, and dairy products, you can help keep your muscles, nerves, and heart in tip-top shape. But if you're struggling with potassium deficiency, don't worry - with a little help from your doctor, and/or supplementation you can get your levels back on track and start feeling better in no time.

How Natural Thrive Can Help

The good news is that most of these nutrients listed in this blog are readily available in a variety of delicious, nutrient-dense foods. By making sure to regularly consume iron-rich meats, B12-fortified foods, fatty fish, citrus fruits, leafy greens, nuts and seeds, dairy products, and potassium-packed fruits and veggies, you can help ensure your body is getting the essential vitamins and minerals it needs to thrive.

If you suspect you may not be getting enough of a particular nutrient, it's always best to consult with your doctor or a registered dietitian. They can perform tests to check your levels and provide personalised guidance on dietary changes or supplementation if needed. With a little awareness and the right nutritional support, you can become the healthiest version of you.

The Top 10 Vitamins And Minerals You Might Be Missing Out On

Iron Deficiency

Vitamin B12 Deficiency

Vitamin D Insufficiency

Magnesium Deficiency

Omega-3 Fatty Acid Deficiency

Vitamin C Deficiency

Zinc Deficiency

Folate (Vitamin B9) Deficiency

Calcium Deficiency

Potassium Deficiency

How Natural Thrive Can Help

Share this post

Iron Deficiency

Vitamin B12 Deficiency

Vitamin D Insufficiency

Magnesium Deficiency

Omega-3 Fatty Acid Deficiency

Vitamin C Deficiency

Zinc Deficiency

Folate (Vitamin B9) Deficiency

Calcium Deficiency

Potassium Deficiency

How Natural Thrive Can Help

Share this post

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