It’s a sad truth that many Americans are woefully undernourished, even as obesity remains a major health concern: the Standard American Diet is high in calories but low in nutrition, making it difficult to give our bodies what they need to thrive.
The Linus Pauling Institute at Oregon State University notes that over 94% of Americans are deficient in at least one nutrient, while seven in ten Americans are concerned about nutritional insufficiency in their diet. Even more concerning, three in five Americans report dining out at least once a week, which means they’re likely eating calorie-dense yet nutrient-poor food in large quantities, further increasing their risk of major nutritional shortfalls that can reduce their overall well-being.
Today, we’ll discuss the most common nutritional deficiencies in US residents to help you make better choices, whether that is investing in functional nutrition or leveraging supplements to meet your needs.
Vitamin D
Vitamin D is unique because our bodies need a large quantity of it, but few foods naturally contain this essential vitamin. A deficiency can cause problems such as bone pain, muscle pain, fatigue, lower back pain, tingling in hands and feet, and insomnia.
Fortunately, Vitamin D is fat-soluble, which means that it is stored in the body for the long term rather than being flushed out in urine or sweat. Many foods, including dairy products, are fortified with Vitamin D, and it’s also present in fatty fish, mushrooms, and egg yolks. One of the best and easiest ways to get more of this vitamin is quite easy: get some sunlight every day, or buy a sun lamp if you live in the Northern Hemisphere. Be sure to use sunscreen as well!
Iron
Iron is an important component of blood cells: it’s the building block of hemoglobin, which helps to transport oxygen throughout the body. When your body doesn’t have enough iron, you may feel cold, sluggish, and fatigued; you may also experience brittle hair and nails, as well as shortness of breath and a fast heartbeat. It’s present in red meats as well as tofu, lentils, beans, and spinach.
Iron deficiency is common in individuals who menstruate because they are losing a portion of their blood every month, so it’s important to check your iron levels if you have a monthly cycle.
Folic Acid
You likely know that folic acid, also known as folate, is an important supplement for pregnant women, as it’s a vital component of fetal development, but all people require folic acid as part of their diet because it helps to produce red blood cells. Folate deficiency can cause depression, fatigue, and mouth ulcers. You can boost your folic acid intake through supplements, as well as eating citrus fruits, broccoli, leafy greens, and eggs.
Vitamin B-12
The B vitamin complex is a diverse group that also includes folate, but the most common B Vitamin deficiency is B-12. This vitamin helps in the production of red blood cells, much like folate, but it is also an important component of building new DNA and keeping your nervous system healthy. Low B-12 can lead to fatigue, anemia, muscle weakness, and nerve problems such as numbness and tingling. It is mostly commonly found in animal products such as beef, dairy, eggs, and salmon, making vegetarians and vegans at risk of B-12 deficiencies.
Calcium and Magnesium
Calcium is an essential component of strong bones and teeth, but it is also present in small amounts within your nervous system, where it helps transmit signals for muscle contractions. It works in tandem with magnesium, which itself is important for good nervous system function. If you have low calcium and magnesium, you may experience muscle cramps and fatigue; long-term calcium deficiency may contribute to osteoporosis.
Like Vitamin B-12, calcium is mostly found in animal products, though some foods, like leafy greens, also contain them; this is why vegans and vegetarians may consider using calcium supplements. Fortunately, calcium supplements often contain magnesium as well, ensuring that you have optimum levels of both of these important minerals.
Consult With Your Doctor If You Are Concerned About Nutritional Deficiencies
Your primary care physician is your best resource if you’re experiencing issues that may be related to a nutritional deficiency; they can run tests to identify if there may be other concerns, then assist you in finding the right balance of vitamins and minerals to suit you. They can also counsel you on ways to up your intake of these important nutrients, including using supplements or changing your diet.
Every essential nutrient contributes to your overall wellness, so take a good, hard look at your own diet and identify where you might need supplementation to be in tip-top shape.
