5 Surprisingly Common Nutrient Deficiencies — And How To Fix Them

While nutrient deficiencies are often associated with developing countries in which people don’t have access to adequate amounts of nutritious food, they are quite common in people living in developed countries as well.

This is due to a number of different factors including depleted soils, poor diet, certain health conditions, and common medications. For example, antacids used to reduce heartburn can block the absorption of calcium, folate, and iron.

Moreover, as we age we don’t absorb nutrients from our food as well as did when we were younger.

Research even shows that people eating a balanced diet rich in fruits and vegetables still suffer from nutrient deficiencies.

Often these deficiencies go unnoticed because they don’t cause any immediate negative health effects. But over time, they can have serious health consequences and can increase the risk of developing many different diseases and conditions.

Here are some of the most common nutrient deficiencies and some ways you can fix them.

1. Vitamin D

One of the most common nutrient deficiencies in the world is vitamin D. The so-called “sunshine vitamin” vitamin D isn’t actually a vitamin at all— it’s a hormone. One that’s incredibly important for bone health and absorption of certain minerals like calcium and phosphorus.

Your skin makes it in response to sunlight, but due to increased sunscreen use and more people working indoors, deficiency is on the rise. The rise in obesity is also contributing to high rates of deficiency, as vitamin D is stored in fat tissue and excess fat will result in low levels of vitamin D in the blood.

Some estimates say that around 50% of the population worldwide is either dangerously low or outright deficient in vitamin D.

Low levels have been linked to an increased risk of heart disease, cancer, diabetes, autoimmune disease, and depression.

While we normally get most of our vitamin D from the sun, you do get some from your diet from sources such as fortified milk and cereals, eggs, fatty fish like salmon, and mushrooms.

If you’re low in vitamin D, try eating more of these foods or try to get more sun exposure–but not too much that you burn.

Note: If you do choose to supplement with vitamin D, you should do so with the help of your doctor as high levels can be toxic.

2. Magnesium

Magnesium is an incredibly important mineral that is necessary for the proper functioning of more than 300 different enzymes in the body. It helps regulate blood pressure and blood sugar levels, improves heart health, helps repair your DNA, and is crucial for energy production. And the list goes on. You can begin to see why being deficient in this mineral can wreak havoc on your health.

Magnesium deficiency affects anywhere from 10% to 30% of the population. So why is a deficiency so common?

Increased consumption of processed foods and eating foods grown in nutrient-poor soils are two of the main factors to blame.

Also, certain medications used to treat high blood pressure can also lead to chronically low magnesium levels.

Over time, low magnesium levels may increase the risk of heart disease, diabetes, and osteoporosis.

You can boost your magnesium levels by eating foods like leafy greens such as spinach and kale, nuts including almonds and walnuts, beans, and dairy products.

3. Vitamin B12

It’s often thought that only vegan and vegetarians are at risk of vitamin B12 deficiency due to it being mainly found in animal products. However, deficiency is also common in other populations as well, including:

  • Elderly individuals, as the body’s ability to absorb the vitamin decreases with age
  • People who have digestive issues affecting absorption, such as Crohn’s disease
  • People taking medications that block stomach acid production, such as PPIs

Vitamin B12 is important for many different aspects of health including energy production and brain and nerve function, and is needed to make DNA and new red blood cells.

A deficiency can cause depression, memory loss, tiredness, and weakness.  Long Term deficiency left uncorrected can lead to nerve damage.

If you’ve tested your levels and found them to be low, try to eat more vitamin B12-rich foods including red meats, fish, dairy products, and eggs. Vegans and vegetarians may need to supplement since there are only a few plant-based sources of B12 such as nori seaweed.

4. Iron

Iron is the most abundant mineral in the body and plays a role in many different aspects of health including:

  • Growth and development
  • Making hemoglobin, the protein found in red blood cells that carries oxygen
  • Proper muscle and immune system function
  • Brain health
  • Making certain hormones

It’s one of the most common deficiencies worldwide, affecting nearly 25% of people worldwide.

Iron deficiency is common in women who are menstruating or pregnant, vegans and vegetarians, and in people who have diseases affecting their ability to absorb iron from the gut.

If you’re low in iron you may experience fatigue, weakness, cold hands and feet, and headaches. However, many people who are deficient don’t experience symptoms. Fortunately, a simple blood test can reveal if you’re deficient.

There are two forms of iron in the diet:

  • heme iron, which is only found in animal foods and is well-absorbed,
  • non-heme iron, which comes from plant-based sources and isn’t absorbed as well.

If you’re deficient in iron, increase your intake of red meat and fish.

If you’re vegan and vegetarian and you get your iron from plant-based sources such as pumpkin seeds, cashews, and beans, try pairing these foods with foods rich in vitamin C such as tomatoes, broccoli, and bell peppers. This is because vitamin C greatly enhances the absorption of nonheme iron.

Also, try to avoid drinking coffee and tea within hours of eating an iron-rich meal, as both can greatly diminish its absorption.  

5. Zinc

Zinc is another important mineral that is commonly deficient.

Next to iron, it is the second most common mineral found in the body. However, the body doesn’t store zinc very well so it needs to be consumed on a regular basis.

It is crucial for proper immune system and thyroid function, wound healing, hormone production, and taste and smell.

Zinc deficiency is seen in 17% of the population, and up to 30% in some parts of the world.

A deficiency may be caused by:

  • Diets that contain lots of phytates, which bind to zinc and prevent it from being absorbed
  • Digestive diseases such as Crohn’s that cause poor absorption
  • Increased demand due to pregnancy and lactation
  • Drinking too much alcohol
  • Diuretic medications used to treat high blood pressure

One easy way to tell if you’re deficient in zinc is if you have white spots on your nails that aren’t caused by some sort of injury such as slamming your finger in a door.

The best, most easily absorbed sources of zinc come from foods like red meat, fish, and poultry. 

Certain foods like corn, rice, beans, nuts and seeds contain compounds called phytates that greatly decrease zinc absorption.

However, simply adding onions and garlic to dishes containing these foods can help your body absorb much more zinc. Meals higher in protein will also boost zinc absorption.

Conclusion

While you may feel you’re eating a healthy, balanced diet, you may unknowingly suffer from nutrient deficiencies that increase your risk for a number of negative health conditions.

Fortunately, there are easy ways to correct these deficiencies and improve your health before it’s too late.

Always remember that it’s best to try and get all of your nutrients from your diet before you begin supplementing. Our bodies extremely complex and are best adapted to get our nutrients from the foods we eat.