It’s easy to take nutrients for granted – we eat a semi-healthy diet and figure we’ve covered the bases. But nutrition is far more complex and critical than you might realize.
In developed countries like the United States, nutritional deficiencies may seem unlikely given the overabundance of calories people consume. But even with access to plentiful food, modern diets often lack certain vitamins and minerals essential for good health. Why? Changes in soil quality and farming techniques have reduced nutrient levels in crops over time. So, even if you’re buying the same food at the grocery store, it may contain fewer nutrients than it did decades ago.
And then there’s the problem of ultra-processed foods. They tend to be less nutrient dense and lack fiber too. Plus, many individuals don’t eat a varied diet, one that allows them to get a full array of nutrients. Let’s look at some nutrients of concern in the Western diet. Deficiencies in the following nutrients are more common than you’re aware of.
Vitamin D
Known as the “sunshine vitamin” since our skin produces it when exposed to sunlight, vitamin D promotes calcium absorption and bone health. However, deficiency is widespread – an estimated 41.6% of American adults may have inadequate blood vitamin D levels.
Since we don’t routinely check vitamin D levels, most people who are low in vitamin D aren’t aware of it. Older adults, people with dark skin, those who use sunscreen regularly, obese individuals, and exclusively breastfed infants are among the groups at highest risk.
Why is deficiency such an issue? Without enough vitamin D, bones can become thin and brittle over time. Research also links low levels to an increased risk of cancer, autoimmune diseases, cardiovascular disease, depression, and more.
What can you do about it? To reduce deficiency risk, get 15-30 minutes of midday sunlight several times per week, consume fatty fish, fortified dairy products, and cereals, and consider taking a supplement providing 800 to 1,000 IU of vitamin D daily. If you feel like you may be deficient, ask your doctor to check your vitamin D level, as you may need more.
Iron
Iron enables red blood cells to carry oxygen throughout the body. Deficiency can cause anemia, fatigue, weakness, headaches, and shortness of breath. Groups most vulnerable to low iron levels include menstruating or pregnant women, vegetarians, and those with certain conditions affecting absorption. Over time, iron deficiency impairs immune function and work performance while increasing the risk of complications during childbirth.
What can you do to avoid iron deficiency? Boosting intake of lean meats, seafood, nuts, seeds, beans, lentils, iron-fortified cereals, and green leafy vegetables can help maintain optimal levels. However, not everyone needs more iron in their diet. Too much iron can have harmful effects, as it’s a pro-oxidant at high doses, meaning it can cause oxidative stress. Since premenopausal women are at the highest risk, it’s this group that should make an extra effort to consume iron-rich foods.
Iodine
Iodine is integral for thyroid hormone production, which regulates metabolism, growth, development, and more. Even mild deficiency during pregnancy can impair fetal brain development. Today, an estimated 35% of people worldwide have inadequate iodine intake.
Consuming foods containing iodine like seafood, dairy, eggs, and iodized salt can help prevent deficiency. Using iodized table salt specifically gives your diet an important iodine boost. While salts like sea salt and Himalayan pink salt may seem promising, they don’t provide iodine. Avoid supplements unless you’re under the care of a physician. Prolonged high-dose iodine supplement use could also worsen thyroid issues for some folks, so checking with your doctor before taking supplements is wise.
In the end, adjusting your diet to regularly include iodine-rich foods and cooking with iodized salt appears to be the safest route to avoid deficiency and keep your thyroid healthy. Since you can meet your iodine needs from food alone, supplements likely provide little extra benefit and may even pose risks if you have certain medical conditions. For these reasons, changes to your eating habits rather than pills seem the preferred way for you to prevent falling short on iodine.
Vitamin B12
Animal products are the only substantial source of B12 in most diets. Deficiency is uncommon in meat-eaters but affects an estimated 62% of vegetarians and as many as 86% of vegans. As vitamin B12 supports red blood cell formation and neurological function, long-term inadequacy can lead to anemia and nerve damage. If you don’t consume animal foods, supplements or fortified breakfast cereals and plant-based milks can help provide the 2.4 mcg of B12 adults require daily.
Calcium
Got milk? Dairy products like milk, yogurt, and cheese are calcium all-stars, pumping up your bones and keeping those muscles and nerves humming. But if you’re shunning the dairy aisle, it can be tricky (but still possible) to get enough calcium from veggies alone. Over time, skimping on calcium is a recipe for disaster – we’re talking fractures and thin, brittle bones.
The calcium clock is ticking too, especially after age 50 when your body starts slacking on absorption. Aim for 1,000-1,200mg of calcium every day to stay sturdy and strong. Beyond dairy, sneak more calcium into your diet with calcium-fortified tofu, leafy greens, beans, nuts, and seeds. If your diet is falling short, calcium supplements can help fill in the gaps and keep your bones in the game.
The relationship between calcium supplements and heart health has been debated in recent years. Several large studies have suggested there may be an increased risk of heart attack and cardiovascular disease in people taking high doses of calcium supplements on a regular basis.
Researchers believe that excessive calcium supplementation can cause arterial calcification and inflammation, as well as interfere with the absorption of other important minerals like magnesium and zinc. Over time, these effects appear to translate for some individuals into an elevated risk for cardiovascular events like heart attack and stroke.
However, the news about calcium is not all bad. Getting calcium from food sources like dairy products, leafy greens, nuts, and beans does not seem to carry this increased cardiovascular risk. The body can regulate and absorb calcium from foods more effectively than supplements.
Don’t Underestimate the Power of Nutrition
While nutritional deficiencies are usually subtle rather than acute health threats, don’t underestimate their impact on longer-term health. Getting enough nutrients through a balanced whole-food diet and targeted supplementation when required lays a foundation for wellbeing across the lifespan. Like putting gas in a car, giving our body the proper nutritional fuel helps keep it running smoothly for the long haul. So. let’s not underestimate the value of meeting our nutritional needs consistently. Your future vitality and health depend on the daily choices you make.
References:
Ice), RDN. “7 Nutrient Deficiencies That Are Incredibly Common.” Healthline. Healthline Media, June 23, 2023. https://www.healthline.com/nutrition/7-common-nutrient-deficiencies.
Salamon, Maureen. “The Truth about Nutrient Deficiencies – Harvard Health.” Harvard Health. Harvard Health, June 2022. https://www.health.harvard.edu/nutrition/the-truth-about-nutrient-deficiencies.
- “Micronutrient Inadequacies in the US Population: An Overview.” Linus Pauling Institute, April 20, 2018. https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview.
Mayo Clinic. “Calcium Supplements: A Risk Factor for Heart Attack?” 2023. https://www.mayoclinic.org/diseases-conditions/heart-attack/expert-answers/calcium-supplements/faq-20058352.
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