The 13 Most Common Nutrient Deficiencies
You know that eating a nutrient-dense diet is important for overall health. But even for those of us trying to eat well, it’s easy to fall short on getting enough of certain crucial vitamins, minerals, and other compounds.
Nutrient deficiencies may not cause obvious symptoms at first. But over time, they can contribute to discomfort, chronic illnesses, lack of energy, and other health issues. The good news? Being aware of the top nutrients many people lack can help you take steps to cover your bases.
Let’s look at 13 of the most common nutrient deficiencies, why you need them, potential signs you’re deficient, and the best food and supplement sources.
#1: CoQ10 (Q10)
You may not have heard of this enzyme before, but CoQ10 (coenzyme Q10) is a superstar antioxidant that’s vital for heart health. It protects against oxidative stress and high levels of C-reactive protein.
Beyond supporting cardiovascular function, CoQ10 is also required for cellular energy production – especially in hard-working muscles like your heart. Early signs of deficiency can include fatigue, muscle weakness, and exercise intolerance.
To boost your CoQ10 levels, eat foods like organ meats, sardines, and peanuts which contain small amounts. If you take cholesterol medication, getting extra CoQ10 is particularly important.
#2: Glycine
This amino acid probably isn’t on your radar, but it makes up about one-third of your collagen – the most abundant protein in your body. Collagen gives structural support to skin, joints, the gut lining, blood vessels, and more.
Glycine is also involved in reducing oxidative stress, aiding detoxification, facilitating sleep, and promoting a healthy gut. Low levels are linked to obesity, metabolic dysfunction, and fatty liver. Not ideal!
So how can you get more of this overlooked nutrient? Bone broth, gelatin, and collagen powder are all rich sources of glycine. Consider adding a scoop to your morning smoothie or eating more collagen-rich foods.
#3: Vitamin C
When you think of vitamin C, immune health probably comes to mind first. And that’s definitely one of its biggest roles! This water-soluble vitamin also functions as a powerful antioxidant and is essential for collagen production.
Signs you need to boost your vitamin C intake include frequent infections, slow wound healing, easy bruising, gum discomfort, and bleeding gums. More severe deficiency over time can even cause hair loss, dry skin, and joint discomfort.
Most people know to eat citrus fruits for vitamin C. But surprising sources like acerola cherries, bell peppers, and broccoli are actually higher in this crucial antioxidant.
#4: Choline
Despite being involved in brain development, neurotransmitter production, and fat metabolism, over 90% of Americans don’t get enough choline. That’s concerning, as a deficiency increases your risk of memory issues and fatty liver.
Fortunately, it’s easy to get choline from egg yolks, liver, wheat germ, cruciferous veggies like broccoli, and supplements that provide around 500mg per day. If you struggle with brain fog, low energy, or other signs of choline deficiency, bump up your intake.
#5: Iodine and Copper
These two minerals fly under the radar, but play underrated roles in everything from thyroid and immune function to vitamin D absorption.
Being deficient in iodine can cause dry skin and mouth, muscle discomfort, digestive issues, cognitive impairment and altered energy levels.
Similarly, not getting enough copper impacts collagen production as well as iron absorption and cellular energy generation. Common copper deficiency symptoms include frequent illness, fatigue, weak bones, and unintentional weight loss.
Seaweed, spirulina, eggs, mushrooms, seeds, shellfish, organ meats, and leafy greens are all good sources of these trace minerals.
#6: Vitamin A
You’ve probably heard that beta-carotene, the plant form of vitamin A found in carrots and other orange veggies, is good for vision health. But the retinol form of vitamin A from animal products is absolutely essential.
Vitamin A teams up with vitamins D3 and K2 to support immune function, promote healthy pregnancies. Severe deficiency can cause vision issues like night blindness as well as dry skin, frequent infections, and more.
While beta-carotene from plant foods is great, your body best absorbs and utilizes true vitamin A from sources like cod liver oil, organ meats, grass-fed dairy, and egg yolks. Aim for around 700-900mcg of retinol daily.
#7: Vitamin E
This fat-soluble vitamin gets overshadowed by vitamins C and A as an antioxidant. But vitamin E is just as crucial for its role as a free radical scavenger that protects cell membranes and other delicate fats in your body from oxidizing.
In fact, vitamin E even allows other antioxidants like vitamin C to work optimally. And by preventing oxidative stress, vitamin E supports brain health.
While you can get some vitamin E from foods like sunflower seeds, almonds, spinach, and avocados, most people benefit from a 15-20mg daily supplement containing the natural d-alpha tocopherol form.
#8: Vitamin B12
When you’re constantly feeling fatigued and foggy despite getting enough sleep, the root cause could be a lack of vitamin B12. This critical B vitamin powers your metabolism and is required for DNA synthesis and red blood cell production.
Vitamin B12 deficiency can manifest as mental health issues including depression, psychosis, memory problems, and brain fog. Anemia is another common side effect, resulting in weakness, pale skin, and dizziness.
To avoid B12 deficiency, eat plenty of animal products like beef, eggs, seafood, and dairy. Or if you follow a vegan or vegetarian diet, be sure to supplement with methylcobalamin – the most bioavailable form.
#9: NAD (Nicotinamide Adenine Dinucleotide)
You may not have heard of this coenzyme before, but NAD (nicotinamide adenine dinucleotide) could be the key to boosting your energy levels. NAD plays a vital role in producing ATP, the energy currency used by every cell in your body.
When NAD levels drop, your cells can’t produce as much ATP – resulting in fatigue, cognitive issues, metabolic dysfunction, and accelerated aging. Research even indicates NAD depletion may contribute to neurodegenerative complications. To increase your NAD intake, look for foods rich in natural fats and proteins. These can include meats, poultry, fish, and peanuts!
#10: Omega-3s
Most people get more than enough omega-6 fatty acids from plant oils and processed foods. But soothing omega-3s from marine sources are severely lacking in modern diets – contributing to a whole host of issues.
Omega-3 deficiency symptoms include dry skin, cracked cuticles, brittle hair and nails, joint discomfort, menstrual cramps, and poor focus. More concerning, low omega-3 levels promote discomfort that underlies most chronic complications.
Fatty fish like salmon, mackerel, and sardines are rich in the prized omega-3s EPA and DHA.
#11: Vitamin K2
When it comes to bone health, calcium gets all the attention. But vitamin K2 plays the crucial role of activating proteins that transport calcium into bones while removing it from soft tissues like arteries where it doesn’t belong.
In other words, vitamin K2 prevents both osteoporosis and calcification of arteries. This overlooked nutrient may even support regulating cellular growth.
To get more K2, load up on fermented foods like natto (fermented soybeans), aged cheeses, and sauerkraut.
#12: Magnesium
Up to 90% of adults may be deficient in this master mineral that’s required for over 600 enzymatic reactions! Magnesium is indispensable for nerve and heart function, energy production, relieving muscle cramps and spasms, and neutralizing stress.
Unfortunately, signs of magnesium deficiency like stress, insomnia, muscle tightness, headaches and fatigue are often brushed off and the underlying cause isn’t addressed. Severe cases can even lead to irregular heart rhythms, osteoporosis, and elevated discomfort.
To get more magnesium, eat pumpkin seeds, spinach, avocados, and dark chocolate and supplement with chelated forms like glycinate or malate which are easier for your body to absorb and utilize.
#13: Vitamin D
Vitamin D has gotten a lot of well-deserved attention over the past couple of decades. That’s because this fat-soluble vitamin influences over 2,000 genes in your body! It’s absolutely crucial for immune function, bone health, and much more.
But due to factors like insufficient sun exposure, poor dietary intake, and nutrient-depleted food, it’s estimated that over 1 billion people are deficient in vitamin D worldwide.
Symptoms include fatigue, bone and muscle discomfort, depression, frequent illness and impaired wound healing.
To achieve and maintain optimal levels between 50-100 ng/ml, get sensible sun exposure, and eat fatty fish and mushrooms.
The Bottom Line
Even with a nutrient-dense diet, it’s easy to fall short on getting enough of these 13 crucial vitamins, minerals and other compounds.
Prioritizing high-quality sources and getting plenty of nutrient variety from whole foods are the best ways to prevent deficiencies.
By covering your bases, you can improve your energy, immune function, cognitive performance and overall health now – while also protecting against chronic complications and accelerated aging down the road. Your body will thank you!
