Health 01/10/2025 20:05

5 Deficiencies Almost Everyone Has (But Doesn’t Know About)

Despite living in a culture of abundance with access to a wide variety of foods, many people still unknowingly suffer from nutritional deficiencies. These imbalances can be "sneaky" and harmful, silently affecting everything from your energy levels to your brain health.

It's extremely important to identify and treat any deficiency as soon as possible to prevent potential long-term damage.

5 Common Vitamin and Mineral Deficiencies

1. Vitamin B12 Deficiency

Vitamin $B_{12}$ (cobalamin) is a water-soluble vitamin essential for producing red blood cells and keeping nerve cells healthy. Studies show that a significant number of adults have marginal levels of $B_{12}$ .

Detail	Description
How to Identify	Symptoms include persistent fatigue, tingling or numbness in the fingers or feet, and sometimes depression. Confirmed via a simple blood test.
How to Resolve	Consume $B_{12}$ -rich foods: meat, poultry, fish, and eggs. Vegetarians/vegans should rely on nutritional yeast, $B_{12}$ -fortified products (like almond milk or cereals), or supplements/injections.

2. Iron Deficiency

Iron is an essential mineral required for forming hemoglobin, which transports oxygen in the blood. Lack of iron can lead to iron deficiency anemia.

Detail	Description
How to Identify	Look for constant tiredness or lack of energy, a pale complexion, frequent headaches, and brittle nails. Confirmed via a simple blood test (including the $MCHC$ blood test).
How to Treat	Consume heme iron (easily absorbed) from meat, poultry, and fish. Consume nonheme iron (less easily absorbed) from beans, tahini, and green vegetables. To boost absorption, combine iron sources with Vitamin C (e.g., chicken and orange juice). Avoid drinking coffee/tea or consuming calcium-rich foods close to an iron-rich meal.

3. Omega-3 Deficiency

Omega-3 fatty acids are essential polyunsaturated fats with powerful anti-inflammatory and brain-boosting effects. The best types are EPA and DHA, found mainly in fatty fish. $ALA$ , found in plant sources like flaxseeds, is poorly converted to $EPA$ and $DHA$ by the body.

Detail	Description
Why It Matters	$DHA$ is crucial for the brain, nervous system, and eye health. $EPA$ is beneficial for heart health, reducing the risk of stroke, preventing depression, and improving cognition.
How to Prevent	Consume at least two servings of deep-water fatty fish (like salmon) weekly. Alternatively, take a high-strength fish oil or krill oil supplement. Vegetarians should consume flaxseeds daily for $ALA$ .

4. Magnesium Deficiency

Magnesium is an essential mineral involved in over $300$ biochemical reactions, vital for heart, nerve, and muscle health. It also plays a key role in maintaining sugar balance, making it important for diabetics.

Detail	Description
How to Identify	Warning signs can be difficult to spot but often include muscle cramps, general fatigue, nausea, tingling in the hand, and constipation.
How to Treat	Consume magnesium-rich foods like green leafy vegetables, nuts, seeds, and whole grains. Supplements, such as magnesium citrate (a readily absorbed form), are also highly effective.

5. Vitamin D Deficiency

Vitamin D is essential for overall health, ensuring muscles, heart, lungs, and brain function well. It is particularly important for the absorption of calcium and the maintenance of bone density.

Detail	Description
Why It's Common	It is widespread today, partly due to the increased use of sunscreen and less sun exposure. Functional problems with the liver and kidneys can also be contributing factors.
How to Treat	The level of Vitamin D is checked via a simple blood test. After consulting with a physician, the primary treatment is taking a Vitamin D supplement.

If you suspect you have one or more of these deficiencies, a simple blood test is the first step toward getting the right treatment and improving your overall health. Which of these symptoms sounds most familiar to you?