Despite the abundance of food in the United States, many individuals still do not consume enough of the necessary nutrients. The Centers for Disease Control and Prevention reported that in 2019, only 12.3% and 10% of adults met the recommended intake of fruits and vegetables, leading to a deficiency in essential nutrients that can enhance immunity and prevent severe illnesses.
In addition to maintaining a healthy diet with at least 1.5 cups of fruits and 2 cups of vegetables daily as advised by the Dietary Guidelines for Americans, consumers have access to various dietary options, supplements, and nutrient-rich beverages to elevate their nutrient levels and achieve their daily nutritional targets. However, pinpointing the root cause of the problem and determining the appropriate dietary choices can be challenging.
Live It Up delved into scientific research, primarily from the National Institutes of Health Office of Dietary Supplements and Harvard T.H. Chan School of Public Health, to identify five common nutritional deficiencies and ways to identify them.
A potential reason for current deficiencies may be malabsorption, a condition in which the body fails to properly process nutrients. Malabsorption issues can occur at any stage of the digestion process, from food breakdown to elimination from the body, often resulting in symptoms like diarrhea.
Excessive sugar intake could also contribute to deficiencies. A study published in Critical Reviews in Food Science and Nutrition revealed that individuals whose diets include 25% or more of calories from added sugar are deficient in vitamins A, C, and E, as well as magnesium.
Even individuals committed to healthy eating and sugar avoidance may find preventing nutrient deficiencies challenging. Many trusted physicians may lack adequate training to provide nutritional guidance. A literature review of medical schools in the U.S. and the U.K. spanning 2015 to 2020, published by the Journal of Human Nutrition and Dietetics in 2022, discovered that students only received an average of 11 hours of nutrition training throughout their program, falling short of the 25 hours recommended by the National Academy of Sciences in 1985.
For those seeking additional guidance, the Academy of Nutrition and Dietetics has compiled a database of qualified experts who can assist in creating a nutritional plan to meet adequate nutrient intake. In the meantime, here are five common nutritional deficiencies to be alert for and how to address them, as outlined by the National Academies of Sciences, Engineering, and Medicine recommended dietary allowances.
Vitamin B12
Vitamin B12 is a crucial water-soluble vitamin that impacts various bodily systems. Insufficient intake of this nutrient can lead to symptoms like fatigue, depression, anemia, pale skin, and tingling in the extremities.
Individuals at risk include older adults, particularly those with gastritis, individuals with gastrointestinal disorders like celiac disease or Crohn’s disease, and infants born to vegans. Since animal products are the primary sources of B12, vegans and individuals opting for more plant-based protein sources are also susceptible to deficiency.
Fortunately, there are alternative ways to meet the recommended daily intake of 2.4 micrograms for adults. In addition to supplements, B12-fortified foods such as clams, tuna, and tempeh can help fulfill this requirement. Nutritional yeast is a vegan-friendly option and a key ingredient for dishes like vegan mac and cheese.
It’s important to note that B12 interacts with certain medications, such as anti-inflammatory drugs or vitamin C supplements, so consulting a healthcare provider and carefully reading labels is crucial.
Vitamin D
Vitamin D stands out from other nutrients because it can be obtained not only through diet and supplements but also from sunlight exposure. Fatty fish, egg yolks, and fortified milk, whether dairy or plant-based, are all excellent options for enhancing vitamin D levels, according to the Harvard T.H. Chan School of Public Health.
Vitamin D, a fat-soluble nutrient, aids in calcium absorption, supports bone health, prevents osteoporosis, and manages inflammation. Without adequate vitamin D, individuals may experience muscle spasms, bone deformities, and muscle weakness. The optimal daily intake of vitamin D is 15 to 20 micrograms. However, guidelines may vary across countries due to a lack of complete understanding of the biological and clinical implications of vitamin D, as noted by the National Academies of Sciences, Engineering, and Medicine.
Individuals who have limited sun exposure, darker skin tones, or history of gastric bypass surgery are at risk of vitamin D deficiency.
Calcium
Calcium is an essential mineral for various bodily functions, including bone and teeth health, blood circulation, and clotting. Insufficient calcium intake can lead to muscle spasms and bone diseases like osteoporosis.
Postmenopausal women are particularly at risk of calcium deficiency due to estrogen production decline and subsequent bone loss. For individuals with dairy allergies or those who choose to avoid dairy, obtaining enough calcium through alternative sources requires additional effort. Beans, seeds, nuts, and soy products are viable options, while dark leafy greens like kale, spinach, and arugula also provide significant amounts of calcium.
Most adults require about 1,000 milligrams of calcium daily, with the ideal amount for individuals over 70 being 1,200 milligrams.
It’s essential to remember that calcium absorption relies on vitamin D, emphasizing the importance of adequate vitamin D intake while consuming calcium-rich foods.
Magnesium
Cardiovascular disease, diabetes, and osteoporosis are prevalent health issues, and magnesium plays a crucial role in preventing and combating these conditions. Adequate magnesium intake also helps regulate blood sugar and pressure, as well as support protein, bone, and DNA synthesis.
Individuals at risk of magnesium deficiency include those with Type 2 diabetes, chronic alcoholism, or older adults. Common symptoms of magnesium deficiency include digestive and neuromuscular issues like vomiting, loss of appetite, and tremors.
Thankfully, magnesium-rich foods are widely available in various diets, including beans, grains, nuts, and leafy greens. Most adults need between 310 and 400 milligrams of magnesium daily, with increased requirements during pregnancy and breastfeeding.
Protein
Protein plays a vital role in muscle development and is essential for various physiological functions like muscle repair and post-exercise recovery. However, not all proteins offer the same benefits.
Plant-based proteins can decrease the risk of cardiovascular disease and diabetes, whereas increased consumption of red meat, another protein source, poses adverse effects, according to the Harvard T.H. Chan School of Public Health. Other protein sources include fish, poultry, and dairy products.
While recommended daily protein intake varies across sources, the National Academies of Sciences, Engineering, and Medicine recommend 7 grams per 20 pounds of body weight daily. Protein deficiencies can lead to health complications like stunted growth, muscle loss, weakened immunity, and cardiac issues.
Story editing by Carren Jao. Copy editing by Paris Close. Photo selection by Clarese Moller.
This article was originally published on Live It Up and created in partnership with Stacker Studio.
