Nutrient Deficiencies: Be Aware of These 5 Most Common Conditions?
Even if you feel like you’re eating a balanced diet, you could be lacking in several key vitamins and minerals.?
Nutrient deficiencies are tricky — you might not notice them right away. Some people don’t see ill effects for years. So, it’s important to be aware of what you might be missing.
With that in mind, let’s look at five of the most common nutrient deficiencies humans experience.
1. Iron Deficiency: The Greatest Culprit in the World
Worldwide, the most common nutrient deficiency is (cue drumroll)... iron.[1]
The Centers for Disease Control and Prevention (CDC) reports that one in six pregnant women experience iron deficiency.[2] Low iron levels also tend to be greater in non-Hispanic blacks and Hispanics.
Iron deficiency is the number one cause of anemia, where the body doesn’t contain enough healthy red blood cells. Symptoms of anemia include:?
Severe anemia during pregnancy can impact the baby’s growth and increase the risk of death for the baby and mother.
You can get iron from foods like heme sources (like red meats, fish, and poultry) and non-heme sources (like tofu, beans, lentils, fortified cereals, spinach, and dried fruit). Non-heme iron sources are not as well absorbed as heme sources.
Some people are more susceptible to iron deficiency than others, even when they get enough through their diet. Doctors may recommend iron supplements to help bring levels back to normal.
2. Vitamin B6 Deficiency: Most Common in the U.S.
Vitamin B6, also known as pyridoxine, is essential for:
Unfortunately, a CDC report estimated vitamin B6 was the most prevalent nutritional deficiency for people in the U.S.[3]
Those with kidney disease, certain autoimmune disorders, and malabsorption syndromes are more likely to have a vitamin B6 deficiency. But deficiency is possible for anyone, especially if they struggle to eat a balanced diet. Often, vitamin B6 deficiencies come along with other vitamin deficiencies, such as vitamin B12 and folic acid.
Vitamin B6 is found naturally in plant and animal foods like salmon, beef liver, poultry, dark leafy greens, bananas, chickpeas, and fortified cereals. In supplement form, the most common use for vitamin B6 is preventing morning sickness in pregnancy.[4]
3. Vitamin D Deficiency: Sunshine Isn’t Always Enough
Vitamin D is crucial for immunity, muscle function, bone health, and nervous system health. It also helps your body absorb calcium.?
Too-low levels of Vitamin D are an issue worldwide, and that’s concerning since it’s an essential mineral. Research shows that 50 percent of children ages one to five and ages six to 11 in the U.S. are deficient in vitamin D.[5]?
Besides children, obese adults, pregnant women, Hispanics, and African Americans are at a higher risk of being deficient.
Signs of vitamin D deficiency include:
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Vitamin D is known as the “sunshine vitamin” for a reason. Your body creates it after your skin is exposed to sunlight. However, you can also get vitamin D from food or supplements, which is good since too much sun increases the risk of skin cancer and premature aging.
4. Calcium Deficiency: The Silent Deficit
Calcium is critical for healthy bones, nerves, muscles, and hormone function.?
Although calcium deficiency risks are (thankfully) decreasing, research shows 3.5 billion people globally are at risk of not getting enough of this mineral.[6]
There are no short-term symptoms of too-little calcium, which means someone could have a “silent” deficiency for years and not know it. Long-term deficits can take an enormous toll, leading to low bone mass, osteoporosis, numbness in the fingered, and abnormal heart rhythm.
Food sources of calcium include:
Those who struggle to get enough calcium from food are often advised to take a daily calcium supplement.?
5. Magnesium Deficiency: Protecting Physical and Mental Wellness
Magnesium is essential for nerve function, healthy muscles, stress reduction, and energy production in the body.?
While people rarely experience symptoms from too-low magnesium levels, there are still dire effects. Chronically low magnesium levels can increase the risk of type 2 diabetes, hypertension, heart disease, and osteoporosis.[7]
A review published in The Journal of the American Osteopathic Association found that the body needs sufficient magnesium levels to metabolize vitamin D.[8] And it’s estimated that only about half of Americans get the recommended daily allowance for magnesium through their diets, contributing to both vitamin D and magnesium deficits.
In addition, a 2018 review published in Open Heart stated that most magnesium deficiencies go undiagnosed.[9]
Food sources of magnesium include:
While magnesium supplements exist, high doses can cause issues like nausea and diarrhea. It’s best to speak with your healthcare professional before supplementing.?
In Conclusion
Nutrient deficiencies are too common in the U.S. and worldwide, and the long-term effects are dangerous. Knowing your levels, eating a balanced diet, and supplementing intelligently are crucial. Remember that some deficiencies do not present obvious symptoms, at least initially. Pay attention to your health habits, and get regular checkups to ensure everything is good to go.
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