What Are The Most Common Nutrient Deficiencies?

We all know that our diet needs to contain essential vitamins and minerals to function correctly. In addition, eating the right foods can affect our physical and mental health, so the importance of a balanced diet can’t be underestimated. Despite this, a typical Western diet often falls short of several important nutrients, leading to deficiencies and affecting our body’s processes. Here we look at the most common nutrient deficiencies and the symptoms to look out for:

Iron

Iron deficiency affects more than 25% of people worldwide, so it’s widespread. If you don’t have enough iron, your quantity of red blood cells and the amount of oxygen carried around your body will be affected. Symptoms of anaemia include tiredness, breathlessness and heart palpitations, which can significantly impact your quality of life. Because red meat contains the most easily absorbed iron, vegetarians and vegans have an increased risk of being iron deficient. Eating iron-rich plant foods such as dark green veg, beans, and seeds will help, while consuming foods high in vitamin C simultaneously will boost your iron absorption and help your body receive the optimum amount.

Iodine

A lack of iodine affects nearly a third of the world’s population, making it one of the most common nutrient deficiencies. Iodine is a mineral that the thyroid needs to function correctly, and without it, the production of thyroid hormones can be compromised. Since these hormones are essential in regulating body weight, brain development, growth and metabolic rate, your health can suffer if your iodine levels are low. Symptoms of being iodine deficient include weight gain, fatigue, memory difficulties and an enlarged thyroid gland (a goitre). It can be a severe condition in children, leading to developmental abnormalities. Therefore, they must have iodine-rich foods in their diet, such as cod, eggs and dairy products like yoghurt and cottage cheese.

Vitamin D

Vitamin D supports the normal functioning of the immune system and regulates the absorption of calcium and phosphorus in the body. These minerals are needed to keep bones, teeth and muscles healthy, meaning a deficiency can increase the risk of fractures. Because the body produces vitamin D naturally from cholesterol when exposed to sunlight, it can often be challenging to consume the daily recommended intake through diet alone. Very few foods contain enough vitamin D, but the best dietary sources include fatty fish such as salmon, sardines, trout, egg yolks, and cod liver oil. Typically, symptoms of being vitamin D deficient are subtle and include muscle weakness and bone loss, which can lead to the onset of rickets in children and osteomalacia in adults. Although anyone can have a vitamin D deficiency, those at greater risk are pregnant and breastfeeding women, children under five and adults aged 65 and over.

Vitamin B12

Vitamin B12 is water-soluble for healthy blood formation and brain and nerve function. Although every cell needs B12 to work correctly, the body can’t produce it naturally, so all sources need to come from food or supplements. Because it’s mainly found in animal products, vegetarians and vegans are at a greater risk of being deficient and often require B12 injections or higher doses of supplements. Approximately 20% of older adults are also estimated to lack B12 because absorption decreases with age. If you eat animal products, meat (particularly organ meat), eggs and milk are the best dietary sources of vitamin B12 and will reduce the chance of developing deficiency symptoms, including impaired brain function and blood disorders such as megaloblastic anaemia.

Identify your nutrient deficiencies with an intolerance test

If you’d like to learn more about how a food intolerance test can improve your health and wellbeing, please email [email protected] or fill out the contact form on our website. In addition, please speak to your GP for medical advice if you’re concerned about any symptoms you have.