The Most Common Nutrient Deficiencies

In today’s fast-paced world, even with access to diverse foods and endless diet options, many people still miss out on key nutrients. Whether it’s due to lifestyle, dietary choices, or just plain oversight, these “hidden gaps” can quietly chip away at your energy, immunity, and overall well-being. The most common nutrient deficiencies include:

• Iron
• Vitamin A
• Iodine
• Vitamin D
• Vitamin B12
• Calcium
• Magnesium
• Folate

Understanding these deficiencies and how they can affect your body is the first step towards feeling your best every day. So, let’s dive into the nutrients you may be missing out on…

Iron

Iron is a powerhouse for energy, as it’s essential for creating haemoglobin, which carries oxygen in your blood. In doing so it helps boost your immune system and keeps you mentally sharp by ensuring your brain gets enough oxygen. 

Astonishingly, more than 25% of people worldwide have an iron deficiency. This number climbs even higher for women, largely due to blood loss during menstruation, and for those on plant-based diets, as they, obviously, avoid red meat, which is a primary source of iron.

Signs you may have an iron deficiency include:

• Fatigue and weakness
• Pale or sallow skin
• Shortness of breath or dizziness
• Frequent infections
• Cold hands and feet
• Brittle nails or hair loss

Vitamin D

Known as the “sunshine vitamin,” vitamin D is vital for bone health, helping your body absorb calcium effectively and reducing the risk of osteoporosis and fractures. It also supports immune function, with studies showing that it can help your body fight back against infection and autoimmune diseases. 

Vitamin D is produced from cholesterol in your skin upon exposure to sunlight. Consequently, if you live in a place with limited sun exposure, you might be at a higher risk of low vitamin D levels.

Signs you may have a vitamin D deficiency include:

• Bone and back pain
• Muscle weakness
• Fatigue and low energy
• Mood changes, including depression
• Frequent illness or infections

Vitamin B12

Vitamin B12 is crucial for brain function, mood, and red blood cell formation, making it an absolutely critical nutrient for overall vitality. Every single cell in your body requires vitamin B12 to function properly; however, your body cannot produce it, meaning we must get it from food or supplements.

Vitamin B12 is found almost exclusively in animal-based foods, which puts those who avoid animal products at a higher risk of deficiency. In fact, studies suggest that up to an astounding 90% of vegetarians and vegans may lack sufficient B12 levels.

Signs you may have a vitamin B12 deficiency include:

• Fatigue and low energy
• Memory issues or cognitive decline
• Nerve problems like tingling in the hands and feet
• Shortness of breath and dizziness
• Pale or yellowish skin

Calcium

As we are all taught from young, calcium is essential for lifelong bone and tooth strength, as they act as reservoirs for calcium. Without enough calcium, bones can weaken over time, making you more prone to fractures. However, it also plays a role in heart health, muscle function and nerve signalling, contributing to overall nervous system health.

Signs you may have a calcium deficiency include:

• Muscle cramps or spasms
• Numbness or tingling in the fingers
• Bone fractures or weak bones (osteoporosis)
• Abnormal heart rhythms
• Dental issues

Iodine

Iodine is critical for healthy thyroid function, which influences almost every major system in the body, including metabolism and energy levels. Iodine also plays a critical role in brain development, particularly during pregnancy and early childhood, where it supports cognitive function and prevents developmental delays.

Around one-third of the world’s population suffers from iodine deficiency, and it’s most common in regions with iodine-poor soil. When soil lacks iodine, it results in foods with insufficient levels of this vital nutrient, impacting the health of locals. 

Signs you may have an iodine deficiency include:

• Swelling in the neck
• Unexpected weight gain or fatigue
• Hair loss
• Dry, flaky skin
• Memory or learning difficulties

Magnesium

Magnesium is involved in over 300 biochemical reactions in the body, including muscle and nerve function, blood sugar control and blood pressure regulation. Consequently, ensuring you get enough of it can help prevent cramps and spasms and reduce the risk of cardiovascular disease. 

Signs you may have a magnesium deficiency include:

• Muscle cramps or stiffness
• Loss of appetite 
• Fatigue and low energy
• Mood changes or anxiety
• Weakness
• Irregular heartbeat

Vitamin A

Vitamin A is best known for supporting vision, particularly night vision, and it does so by supporting the function of the retina. However, it also helps maintain healthy skin and immune function. It acts as an antioxidant, protecting skin cells from damage, which simultaneously protects you from infections by maintaining the integrity of the skin.

Deficiencies are most common in developing countries due to insufficient dietary intake. 

Signs you may have a vitamin A deficiency include:

• Night blindness or trouble seeing in dim light
• Dry eyes or skin
• Frequent infections
• Slow wound healing
• Bumpy skin (especially on arms)

Getting enough vitamin A is crucial for your health, but be careful as too much can be toxic for your body. For adult males, the recommended daily intake is 900mcg, while females should aim for 700mcg. Balance is key!

Folate

Folate is essential for anyone expecting a baby! It plays a crucial role in preventing neural tube defects, which are serious conditions that impact the brain and spine of your baby. These defects can develop in the first few weeks of pregnancy, often before you even realise you’re expecting. That’s why it’s vital for pregnant women to ensure they’re getting enough folate during this critical time.

Signs you may have a folate deficiency include:

• Fatigue and weakness
• Irritability or mood changes
• Shortness of breath
• Mouth sores or tongue swelling
• Cognitive issues or forgetfulness

The Bottom Line

While it’s possible to experience a deficiency in nearly any nutrient, the ones listed above are the most prevalent. 

To prevent yourself from having such deficiencies, the best approach is to maintain a well-rounded diet filled with nutrient-rich foods. However, for those unable to meet their needs through food alone, supplements can play an important role.