3 Most Common Nutrient Deficiencies and How to Address Them
If you're feeling tired, sluggish, or simply off your game, a nutrient deficiency could be at the root of it. The good news is that while nutrient deficiencies are common, they're not unavoidable!
In this post, I'll cover three nutrients that many people miss in their diets. I'll explain how these nutrient deficiencies impact your health, who's most at risk, and ways to improve your nutrient levels.
None of this is medical advice. I am not a medical professional. Don't take supplements or medications without talking to a doctor first.
1. Vitamin D
One billion people worldwide are deficient in Vitamin D. In the US, about 35% of adults are Vitamin D deficient. And about half of the people in the world have Vitamin D insufficiency.
Signs of Vitamin D Deficiency
Though symptoms of Vitamin D deficiency can vary, the most common signs are:
Bone pain
Fatigue
Mood changes
Muscle weakness
Health Problems Associated with Vitamin D Deficiency
Though not everyone with Vitamin D deficiency gets dangerously ill, some do. Kids may develop rickets, resulting in lifelong pain and bone problems. Low blood calcium or phosphate levels and softened bones are possible in adults. Deficiency has also been linked to cancer, heart disease, stroke, multiple sclerosis, and type 2 diabetes.
Vitamin D Deficiency Risk Factors
The leading causes of Vitamin D deficiency are:
Too little sunlight
Too few Vitamin D-rich foods
Certain medical issues
Deficiency risk goes up if you have dark skin, have had weight loss surgery, are over 65, or smoke. Breastfed infants are also at a higher risk.
Some health issues can cause Vitamin D deficiency, including:
Celiac disease
Crohn's disease
Cystic fibrosis
Kidney or liver disease
Obesity
Some seizure, cholesterol, inflammation, blood pressure, and weight loss medications can also raise your risk.
Getting some sun can help with Vitamin D deficiency
How to Improve Your Vitamin D Levels
Not everyone with a Vitamin D deficiency needs supplements. You could improve your levels through sun exposure (wear sunscreen!) or certain foods. Some of the most Vitamin D-rich foods are:
Fatty fish
Cod liver oil
Fortified dairy products
Fortified cereals
Fortified non-dairy milks
2. Iron
Iron deficiency is common, causing about 810 million cases of anemia worldwide. Though people often use "iron deficiency" and "anemia" interchangeably, they aren't the same. In fact, iron deficiency without anemia is three times more common! However, studies more often focus on anemia, likely because it can be more dangerous.
Signs of Iron Deficiency
You may have iron deficiency if you experience:
Difficulty controlling body temperature
Fatigue
Mood changes
Paleness
Slow wound healing
Trouble concentrating
Weakness
In addition to those symptoms, people with anemia may experience dizziness, chest pain, and difficulty breathing.
Health Problems Associated with Iron Deficiency
If your iron levels are low, you may feel crummy—or develop iron deficiency anemia.
Iron deficiency anemia raises the risk of:
Heart problems, like an enlarged heart or heart failure
Pregnancy issues, including premature births and low birth weights
Growth and development delays in children
Increased chance of infection
Iron Deficiency Risk Factors
People are more likely to be iron deficient if they're:
Female
Infants or toddlers
Pregnant
Vegetarian or vegan
Athletes
Then, there are health concerns. Health issues that put people at risk of iron deficiency include:
Blood loss from wounds, surgery, blood donations, etc.
Cancer
Gastrointestinal disorders
Heart failure
Heavy periods
Pregnancy
Rheumatoid arthritis
Strawberries can improve iron levels
How to Improve Your Iron Levels
The best way to get iron is through food. Five of the top iron-dense foods are:
Beef
Spinach
Enriched bread
Strawberries
Lentils
Avoid supplements without medical advice. Too much iron can interfere with other medications and health conditions. However, your doctor may recommend supplements or infusions.
3. Vitamin B12
Vitamin B12 deficiency can cause significant health issues. It's believed that 3.6% of adults ages 19 to 59 have a deficiency, as do 3.7% of those 60 and older. Meanwhile, 12.5% and 12.3% of those groups, respectively, have insufficient B12 levels.
Signs of Vitamin B12 Deficiency
Vitamin B12 is essential to your body's functioning. It affects the health of blood and nerve cells and assists in making your DNA. Symptoms of a deficiency include, but aren't limited to:
Fatigue
Feeling numb or tingly in hands and feet
Gastrointestinal problems
Memory problems and confusion
Yellowish or pale skin
Health Problems Associated with B12 Deficiency
Just a few of the serious health issues linked to B12 deficiency are:
Incontinence (bowel and/or urinary)
Infertility
Mental health issues
Peripheral neuropathy
Spinal cord degeneration
If you're pregnant, keep your Vitamin B12 at a good level. A deficiency can lead to anemia, developmental delays, neural tube defects, or failure to thrive in the baby.
Vitamin B12 Deficiency Risk Factors
Vitamin B12 deficiency risk is affected by many, many things. Some risk factors are:
Older age (75+)
Plant-based diet
Gastric acid inhibitors or metformin
Excessive drinking
Digestive health issues like gastritis, Crohn's, and celiac diseases
Pernicious anemia
Sjogren's syndrome
Transcobalamin II deficiency
Dairy may help with B12 deficiency
How to Improve Your B12 Levels
You can improve your B12 levels via food, supplements, shots, and even a prescription nasal spray! As with other nutrients, food is the way to go! Some of the best foods to boost your B12 levels are:
Liver and kidneys
Fortified cereal
Dairy products
Clams
Certain types of fish
Conclusion: Nutrient Deficiencies Don’t Have to be Permanent
It's so easy to assume the signs of nutrient deficiencies are just part of life. After all, who doesn't feel tired or grumpy from time to time? Who doesn't have an occasional upset stomach or difficulty concentrating? We all do!
It's when these issues become severe and frequent that we need to be a bit worried.
The good news is that dietary changes can fix many deficiencies (though you should always consult your doctor if you're concerned about your health!). Adding foods rich in the nutrients you lack could make you feel much better in your daily life.
