7 Common Nutrient Deficiencies

Even if you eat a balanced, whole-foods diet, you may still be missing vital nutrients. And even low-level nutrient deficiencies can sap energy, diminish immune function, and lead to mood swings and brain fog. Here’s a look at some of the most common deficiencies—and what you can do about them.

- Lisa Turner

What causes nutrient deficiencies? It’s not always a matter of just failing to eat a balanced diet. Long-term use of proton-pump inhibitors (PPIs), cholesterol-lowering statins, diuretics, and other medications can interfere with the body’s ability to produce, absorb, or utilize crucial nutrients. Celiac disease, inflammatory bowel disease such as Crohn’s disease, and many other digestive problems can reduce absorption of nutrients and also lead to deficiencies. And other factors, such as chronic dieting, excessive coffee or alcohol intake, and stress, can deplete vitamins and minerals, fast.

If you’re eating right, but still not thriving, you may not be truly nourished. But the good news is that it’s easy to remedy these issues and get yourself back to vibrant. Here’s how.

1. Vitamin D

This fat-soluble vitamin is essential for bone strength, immune function, brain health, and mood. But unless you spend time outside sans sunscreen, you may be deficient. In addition, people with dark skin, those who live in northern climates, and people who are obese are more likely to be deficient in vitamin D. Deficiencies aren’t obvious, and symptoms may take years to manifest. Signs that you’re lacking in D include poor immune function, fatigue, muscle weakness, bone loss, and depression.

Food sources: It’s hard to get significant vitamin D from food—cod liver and fatty fish such as salmon and sardines are the only good sources. If you suspect you may be lacking in D, get your levels tested. For more information on how to make sure you're getting enough D, visit the Vitamin D Council at (vitamindcouncil.org).