Although food is plentiful in the United States, many people still don’t get enough of the right nutrients. According to the Centers for Disease Control and Prevention, only 12.3% and 10% of adults met the recommended intake of fruits and vegetables in 2019, leaving people lacking nutrients that help boost their immunity and prevent serious illness.
Beyond a healthy diet of at least 1.5 cups of fruits and 2 cups of vegetables per day, as recommended by the Dietary Guidelines for Americans, consumers have access to a variety of food options, supplements and nutritious drinks that can boost nutrient levels to help meet daily nutritional goals. Still, it can be difficult to know where the root of the problem lies and what to eat more of.
Live It Up dug into the science and research, primarily from the National Institutes of Health’s Office of Dietary Supplements and the Harvard School of Public Health, to find five common nutritional deficiencies and how to spot them.
One of the potential causes of nutritional deficiencies today is malabsorption, which occurs when the body cannot process nutrients properly. Malabsorption problems can occur at any part of the digestive process, from breaking down food to expelling it from the body. People with this problem often suffer from diarrhea.
Eating too much sugar is also a culprit: A study published in the journal Critical Reviews in Food Science and Nutrition found that people whose diets included more than 25% of their calories from added sugar were deficient in vitamins A, C, E, and magnesium.
Even for those who focus on healthy eating and limiting sugar intake, avoiding nutritional deficiencies may seem like a part-time job. Even trusted physicians may not be adequately trained to teach. In a literature review of U.S. and U.K. medical schools from 2015 and 2020, published in the Journal of Human Nutrition and Dietetics in 2022, researchers found that students received an average of only 11 hours of nutrition training across their programs, compared to the 25 hours of nutrition training recommended by the National Academy of Sciences in 1985.
If you need more advice, the Academy of Nutrition and Dietetics has a database where you can search for qualified professionals who can help you develop a plan to get enough nutrients. In the meantime, here are five common nutritional deficiencies to watch out for and how to address them: The National Academies of Sciences, Engineering, and Medicine provide recommended dietary intakes:
Vitamin B12
Vitamin B12 is a water-soluble vitamin that affects tissues throughout the body. Not getting enough of this nutrient can cause symptoms like fatigue, depression, anemia, pale skin, and tingling in the hands and feet.
Those at risk include older adults, people especially those with gastritis, people with gastrointestinal disorders such as celiac disease or Crohn’s disease, and children of vegans. Because animal foods contain almost exclusively vitamin B12, even vegans and omnivores who choose to eat more plant protein are at risk of deficiency.
Luckily, there are other ways to get the recommended daily intake of 2.4 micrograms for adults. Taking a supplement is one option, but B12-fortified foods like clams, tuna, and tempeh are another. One of these, nutritional yeast, is the magic ingredient in vegan macaroni and “cheese.”
However, be aware that vitamin B12 interacts with some prescription medications, such as anti-inflammatory drugs and vitamin C supplements. Talk to your doctor or pharmacist and read the labels.
Vitamin D
Vitamin D is different from other nutrients because you don’t have to rely solely on your diet or supplements. Exposure to sunlight is one source of vitamin D. According to the Harvard T.H. Chan School of Public Health, oily fish, egg yolks, and fortified milk (both dairy and plant-based) are also good sources for boosting your vitamin D levels.
Vitamin D is a fat-soluble nutrient that aids in calcium absorption, promotes bone health, prevents osteoporosis, and reduces inflammation. Vitamin D deficiency can result in muscle cramps, bone deformities, and weakness. The target amount of vitamin D for optimal health is 15 to 20 micrograms per day. However, the National Academies of Sciences, Engineering, and Medicine note that guidelines vary from country to country, citing “poor understanding of the biology and clinical effects of vitamin D.”
People who don’t get much sun, have darker skin, or have had gastric bypass surgery are at risk for vitamin D deficiency.
calcium
Calcium is a mineral that is important for many structures and processes throughout the body, including healthy bones and teeth, blood circulation, and clotting. Muscle cramps and bone diseases such as osteoporosis often occur when there is a calcium deficiency.
Postmenopausal women are also at risk of calcium deficiency because menopause causes a decline in estrogen, weakening bones. Because this nutrient is found in dairy products, those with allergies or who avoid dairy for other reasons are also at risk.
It’s possible to get enough calcium on a dairy-free diet, but it will take more effort. Beans, seeds, nuts, and soy are good choices. Dark green leafy vegetables such as kale, spinach, and arugula contain large amounts of this nutrient.
Most adults need about 1,000 milligrams per day, but the ideal amount for adults over 70 is 1,200 milligrams.
Remember, calcium absorption requires vitamin D, so make sure you’re getting enough vitamin D as well as consuming calcium-rich foods.
magnesium
Cardiovascular disease, diabetes and osteoporosis are major health issues today, and magnesium helps prevent and treat these diseases. Taking this mineral optimizes blood sugar and blood pressure, and also helps in the production of proteins, bones and DNA.
Some of the most common people with magnesium deficiency include people with type 2 diabetes, chronic alcoholics, and the elderly. People with magnesium deficiency also often suffer from gastrointestinal and neuromuscular symptoms, including vomiting, loss of appetite, and tremors.
Fortunately, magnesium is easily available in most dietary foods, including beans, grains, nuts, and leafy greens. Most adults need 310-400 milligrams per day, but needs may increase during pregnancy and breastfeeding.
protein
Protein is necessary for muscle building and is also a key nutrient for many other physiological processes, including muscle repair and improved recovery after exercise, but not all proteins are created equal.
Plant-based protein reduces the risk of cardiovascular disease and diabetes, as does consuming more lean meat (another good source of protein). have the opposite effectOther sources of dietary protein include fish, poultry, and dairy products, according to the Harvard T.H. Chan School of Public Health.
While the recommended daily intake of protein comes from a variety of sources, the National Academies of Sciences, Engineering, and Medicine recommends 7 grams per 20 pounds of body weight per day. A deficiency in this macronutrient can lead to health problems, including stunted growth, muscle loss, weakened immunity, and a weakened heart.
Article editing by Carren Jao. Copy editing by Paris Close. Photo selection by Clarese Moller.
This story originally appeared on Live It Up, produced and distributed in partnership with Stacker Studio.
