Being blissfully unaware that you are consuming too little of a certain vitamin or mineral can leave you perplexed about everyday health issues. You may even be wondering “Why am I always tired?”. If this is the case, you are far from alone!
It’s not just about getting too little of the ‘good stuff’ either. You may be consuming vitamins and minerals, but your body is not absorbing and utilising them effectively.
Deficiencies can happen despite all the publicity about healthy eating these days. That tends to be skewed towards protecting your health by avoiding the well documented foods that are bad for you. Like excess salt or saturated fats.
However, even if you think you have a healthy diet, you could inadvertently be missing out on enough of certain essential elements. How is that possible? We look at the causes of nutrient deficiency in this article, as well as exploring the nine most common nutritional ‘gaps’.
You may well start to see a link emerging, between many of the things people complain about today such as constant fatigue, poor skin or blood pressure issues, and the leading nutrient deficiencies in contemporary life.
Why nutritional deficiencies are happening
Contemporary retailers stock such a diverse range of produce, it would be easy to think that diets that lack key nutrients must be based entirely on consumer decisions. Such as reaching for over-produced ready meals rather than investing time in preparing meals from fresh ingredients.
The truth is that even those fresh ingredients could be less nutritious than you imagine! Modern farming and retailing methods can lead to low levels of vitamins and minerals in your perfect-looking fruit and veg.
For instance, a wonky apple from a local organic farm can have far greater dietary value than a pristine one that’s been sat in cold storage for months, before making its way on to a supermarket shelf.
Opting for a vegan or vegetarian diet can lead to deficiencies, as we explain below.
Plus, don’t forget those out-of-season berries you bought - that flew in from abroad! This added to the massive emissions burden created by food transport. DEFRA reports that transporting food accounts for a quarter of all heavy goods traffic miles in the UK. That equates to 19 million tonnes of CO2 annually!
Soil and food quality
The above point about pollution leads to another issue that impacts the quality of fruit and veg that we now buy, and the grains fed to livestock. Has it been grown in fields rich in essential nutrients?
As we devalue the planet, we devalue the quality of foodstuffs it generates.
We don’t have time here to fully explain how modern reliance on meat products is having a negative effect on soil quality, and the planet’s resources in general, but soil pollution and degradation is a pressing issue. DEFRA says that “Intensive agriculture has caused arable soils to lose 40 to 60% of their organic carbon” and that “soil carbon loss is an act of economic and environmental self-harm”.
This is a global issue, of course. According to a UN report soil provides 95% of humanity’s food, yet it is “under great pressure” due to aggressive farming, industrial pollution, and poor waste management. Which compromises its ability to produce “safe and sufficient food, compromising global food security.”
So, what are the primary deficiencies, and what symptoms do they create? We will also look at food supplements and the best ways to fill nutritional gaps.
Vitamin D deficiency
Low levels of vitamin D are not simply connected to modern diets. Our body produces this nutrient naturally, following exposure to sunlight. Therefore, deficiency is often linked to insufficient time outdoors (or in the UK’s case, insufficient sunny days).
There are multiple things that can interfere with your body’s ability to create or absorb vitamin D. This includes darker or aging skin that has a lower ability to produce this vitamin.
Numerous health conditions can interfere with our body’s ability to extract vitamin D from food too, and then use it properly. Especially as vitamin D relies on fat being effectively absorbed. Conditions that interfere with this include obesity, Crohn's and celiac disease , chronic kidney or liver disease and some chronic inflammatory illnesses.
Certain medications can interfere with Vitamin D metabolism too, and as we get older our kidneys become less efficient at converting it into its active form.
As a result of this, studies have shown that as many as 42% of people may have vitamin D deficiency – and this grows to 74% in later years!
The role of vitamin D
Vitamin D is a fat-soluble group of substances and is essential to how we absorb calcium, magnesium, and phosphate, as well as supporting other biological processes. This includes being important to our immune function, heart and circulatory system and our energy levels and mood.
There is evidence suggesting that vitamin D also improves the body’s sensitivity to insulin, which potentially reduces the risk of Type 2 diabetes.
Symptoms of vitamin D deficiency
As vitamin D is crucial to us absorbing calcium properly, having too little can have a negative effect on bone, teeth and muscle health. For example, osteomalacia in adults, and the largely historic ‘rickets’ in children.
However, the impact of having too little vitamin D can be subtle and can worsen over some years. This includes increasing muscle weakness and bones that lose density and break more easily.
As vitamin D is also involved in our immune function, too little can leave us more vulnerable to flu, and other infections. There was also much media interest in vitamin D as a potential protection against COVID-19.
How much vitamin D should you have?
During the summer, you should make enough naturally, but according to UK guidelines adults need to consume at least 10 micrograms (approximately 400iu) a day when sunlight is in short supply.
Sources of vitamin D
The UK Government advises everyone to consider buying daily food supplements that contain vitamin D in the darker months.
Beyond that, natural sources of vitamin D include oily fish, red meat, eggs and fortified foods.
Vitamin A deficiency
This vitamin is also known as retinol, and it is naturally present in many foodstuffs.
We get ‘pre-formed’ (ready to use) vitamin A from meat, fish, poultry, and dairy products. We also consume ‘pro-vitamin A’ from plant-based food. This includes carotenoids (especially beta-carotene). These are the pigments that give fruits and veg their yellow, orange, and red colouring, and beta-carotene is converted into vitamin A by our body.
It’s believed that over 75% of people in the UK regularly consume enough, but there is concern that the remaining 25% aren’t obtaining optimum levels of these key nutrients.
The role of vitamin A
Vitamin A is a hard-working nutrient, that supports our immune function and therefore helps to prevent us from becoming ill due to infections and diseases. It also plays a role in our visual health, skin cell health and the resilience of linings such as inside our nose.
Vitamin A also supports the function of our heart, lungs, and other organs.
Symptoms of vitamin A deficiency
Logically, when you look at the benefits of vitamin A, you can see the potential outcomes of deficient consumption. They include increased fatigue, risk of illness and infection, reduced vision and poor skin health.
Severe vitamin A deficiency can increase the risk of delayed growth in children and teenagers, and infertility and miscarriage in adults.
How much vitamin A should you have?
The recommended daily intake in the UK is 700 µg a day for men and 600 µg a day for women. This is relatively easy to maintain, as just one medium sweet potato contains 150% of this recommended amount and a carrot provides 75%!
Sources of vitamin A
Apart from foods rich in beta-carotene, other excellent sources of vitamin A include dairy products, oily fish, meat (especially liver) and leafy green vegetables.
Vitamin B12 (cobalamin) deficiency
All substances classified as B vitamins are essential, but B12 is extremely important. It is something our bodies can NOT produce themselves, yet it's often lacking in modern diets!
This is especially true due to the growing number of people following vegan and vegetarian principles. As many as 90% of them could have significant shortfalls in their vitamin B12 levels. As we get older, our ability to absorb B12 can be compromised too, meaning we need more, to enjoy all the benefits it brings.
The role of vitamin B12
A nutritional deficiency is serious, as B12 literally supports the proper functioning of every cell in our body. Including those that work our brains and nerves. Its role also includes blood formation and releasing energy from food.
Symptoms of vitamin B12 deficiency
Once again, the likely repercussions of insufficient vitamin B12 are clear, including weakness, tiredness, and poor health in general. Other symptoms of vitamin 12 deficiency include numbness or tingling in your hands and feet, poor appetite, weight loss, poor mood, and a faster than normal heart rate.
Severe deficiencies of B12 can lead to the blood disorder megaloblastic anemia.
How much vitamin B12 should you have?
Adults should aim for a minimum of about 1.5 micrograms of vitamin B12 a day, according to UK guidelines.
Sources of vitamin B12
Food supplements containing vitamin B12 are vital to anyone on plant-based diets, as this nutrient is not available from fruit, vegetables and grains for example. Natural sources of vitamin B12 are meat, fish, eggs and dairy.
Iron deficiency
Globally, this is the most common nutritional deficiency. It is therefore the most widely published example of nutritional shortfalls that can occur even in modern diets. Not least as menstruating women shed iron, increasingly the likelihood of low levels following heavy bleeds.
There are two categories of this nutrient. Heme iron (found in animal products) and non-heme iron, which is harder for us to absorb, but abundant in both animal and plant-based foods.
Though iron deficiency is relatively widespread in the UK population, it can be immediately apparent and easily rectified.
The role of iron
Iron is the mineral that underpins our production of red blood cells, which then transport oxygen around our body.
Symptoms of iron deficiency
Iron overdosing can be fatal, but insufficient amounts can create a range of symptoms linked to poor oxygenation. These symptoms include tiredness, shortness of breath, heart palpitations, pale skin, poor skin and hair condition, cold extremities, restless legs, digestive issues and frequent infections.
Severe deficiency in iron results in anaemia, which is when insufficient red blood cells are present and therefore oxygenation is significantly hindered. This often first appears as severe lethargy and a noticeably pale complexion.
How much iron should you have?
UK guidelines on daily targets vary according to age and gender. They are 8.7mg for adult men, 14.8mg for adult women under 50 (who menstruate), and 8.7mg for women over 50.
Sources of iron
Red meat, shellfish and liver are iron-rich foods. You can also get the nutrient from beans, chickpeas, nuts, seeds, leafy greens and fortified foods.
Importantly, vegans and vegetarians are urged to find quality supplements that contain iron. This is because relying solely on non-heme iron in plants (which is harder to absorb) increases the risk of significantly low levels.
Magnesium deficiency
This mineral is crucial to our ability to convert food into biological energy, and it’s linked to no less than 300 enzyme reactions in our bodies. Yet research suggests consuming less than the recommended amount is commonplace.
The role of magnesium
As mentioned, magnesium is involved in a lot of bio-chemical processes within our body. Such as supporting the enzymes that build strong bones, support muscle and nerve function and regulate blood sugar and blood pressure.
Our bodies store magnesium in our bones and various tissues, acting like an electrical conductor to contract muscles and keep our hearts beating rhythmically. Magnesium is also central to the health of our thyroid function.
Symptoms of magnesium deficiency
As it does carry out so many functions, poor levels of magnesium can lead to diverse symptoms. These include, for example, poor mental health, muscle spasms, cramp and weakness, asthma and an irregular heartbeat.
However, magnesium deficiency can also lead to type 2 diabetes, heart disease, and osteoporosis. It could also result in an underactive thyroid too, which then brings heat sensitivity, heightened emotions, poor sleep, heart palpitations and weight loss.
How much magnesium should you have?
The recommended daily amount of magnesium in the UK is 300mg for men and 270mg for women.
Sources of magnesium
Magnesium-rich foods include spinach, nuts, dark chocolate and wholegrains. It is also readily available as a quality supplement, but it’s important to find products that contain organic minerals.
Omega-3 deficiency
This one may surprise you, as there has been so much publicity about the nutritional value of fatty acids and the importance of Omega-3 in particular. Can there still be significant shortfalls in how much omega-3 people eat? The short answer is yes!
Omega-3 is an essential fatty acid (EFA) that our body can’t produce, and therefore we must get it from our diet. However, the huge push on eliminating ‘fat’ from what we eat has led to a lot of people assuming that all fats are bad. Please note, the word ‘essential’ in EFA is there for a reason!
This is such a misunderstood nutrient, that we have covered it extensively elsewhere on this website. Including the role Omega-3 plays in supporting, sleep, inflammation, and a positive outlook on life.
The role of Omega-3
As we detail in previous articles, the principal role of omega-3 is to protect our heart health. Including helping to lower our blood pressure and giving us a better defence against unhealthy forms of fat. It slows plaque development in arteries and reduces the chance of abnormal heart rhythm, heart attack and stroke. Omega-3 has also been linked to healthy brain function and supple joints.
Symptoms of Omega-3 deficiency
This really only needs to be summed up in one way. Too little omega-3 increases your risk of heart disease and strokes!
However, low omega-3 levels can also lead to skin, hair and nail issues, problems with sleeping and a reduction in your ability to concentrate, as well as joint pain or stiffness.
How much Omega-3 should you have?
Despite its importance, there are no set daily targets for Omega-3. The universal recommendation is to eat at least two portions of fish each week, one of which should be an oily variety such as salmon or mackerel.
Sources of Omega-3
Supplements and fortified foods containing omega-3 have become widely available due to the publicity surrounding their value as a quick and easy way to consume this vital nutrient.
Most publicity about boosting your Omega-3 levels has focused on fish oils as being a rich source. However, the most bioavailable and toxin-free version is one you might not have heard of krill oil.
Choline deficiency
Choline is not a vitamin or a mineral. It’s a water-soluble compound, that sometimes gets grouped into Vitamin B descriptions due to similarities.
This is a potential nutrient deficiency that is possibly news to you, as it is one of the least discussed ones. It is currently poorly publicised by mainstream health advisers, despite the fact that choline is central to human metabolism and cell structure.
We can create it in our liver, but not in sufficient amounts to carry out its complex tasks.
The role of choline
Choline is used by our bodies to create phosphatidylcholine and sphingomyelin, which are in turn crucial to our cell membranes. It is also involved in the production of acetylcholine, a vital neurotransmitter we use for our mood regulation, memory, muscle control and brain function.
This all makes choline, in moderation, especially vital to pregnant women, as it supports key stages of the life cycle.
Symptoms of choline deficiency
As choline is involved in cell structure and messaging – and healthy nerve function - deficiencies can be subtle and hard to diagnose. It can result in feeling anxious or restless, or pregnancy complications. It has also been linked to non-alcoholic fatty liver disease (NAFLD).
Substantial deficiency is believed to be rare and leads to muscle or liver damage. That doesn’t mean you shouldn’t focus on consuming a good level though, to continuously protect your cellular and liver health.
How much choline should you have?
There is currently no target for daily consumption of choline, but it is becoming clear that vegan and vegetarian diets may be increasing the level of national deficiency.
One report in the said: “Given the important physiological roles of choline and authorisation of certain health claims it is questionable why choline has been overlooked for so long in the UK.”
Sources of choline
This nutrient is present in a range of foods, including beef, chicken, eggs and fish, though there are good plant-based sources including cauliflower and broccoli.
Selenium deficiency
This is certainly a nutritional deficiency that you can attribute largely to the quality of the soil used for modern farming. Vegan and vegetarian diets and the effects ageing has on food metabolism are also responsible for widespread shortfalls in selenium.
There is more detail about this ‘tiny but crucial’ micronutrient in another article on our website
As that explains, it is believed that in the last 20 years dietary selenium intake has dropped significantly, and across a wide cross-section of the population!
The role of selenium
As with other commonly ignored nutrients, selenium has diverse tasks and advantages. These include supporting DNA syntheses, and thyroid hormone metabolism. Wider arching roles include immunity support and reproductive health.
Symptoms of selenium deficiency
One of the most marked repercussions of having access to too little selenium is increased vulnerability to infections. You may also experience decreased thyroid function.
How much selenium should you have?
The UK recommended daily target for selenium is 75 μg/d for adult men and 60 μg/d for adult women. However, you need to eat more as your get older, to compensate for the decrease in your body’s ability to absorb and utilise it.
Sources of selenium
We ingest selenium best in an organically bound form known as L-selenomethionine. Selenium is found in meat, dairy, nuts, whole grains, and vegetables, especially garlic and onion. The big question is have these foods been produced using soil rich in inorganic selenium, or not! Making selenium supplements of value to certain groups of people, especially as they age.
Iodine deficiency
In some parts of the world, this is one of the most common nutrient deficiencies. In its severest form, it has largely been eradicated in developed nations. However, there is evidence that mild to moderate iodine deficiency is still an issue in the UK and may account for poor child development.
The role of iodine
Our thyroid gland is an often overlooked but highly significant part of our body. The hormones it produces have vital physiological roles. If you don’t get enough iodine, your thyroid does work properly, creating diverse health issues including poor food metabolism, and reduced growth rate and brain development in the young.
Symptoms of iodine deficiency
The most obvious symptom of iodine deficiency is a swollen thyroid gland or goitre.
The signs you may have insufficient levels of iodine include fatigue and weakness, unexplained weight gain, neck swelling, hair loss and dry, flaky skin. You could also feel cold regularly, have trouble concentrating and experience changes in your heart rate. In its severest form, it can lead to irreversible brain damage.
How much iodine should you have?
The official recommendation in the UK is 140 micrograms a day for men and women over the age of 15.
Sources of iodine
The most common ingested sources of iodine are dairy products. We can get our daily iodine was those alone. Fish and shellfish are a rich source of iodine, and eggs have iodine in them too. The most iodine-rich food is seaweed.
The catch is that as iodine originally comes from soil and ocean water, the amount and quality in what we eat can vary according to how depleted the original source is!
Too much of a good thing?
Having explored the most common nutrient deficiencies in the UK, and the reasons behind them, it’s only fair to balance this with two important points.
The first is that medical science is heavily committed to finding ways to treat – as well as prevent – illnesses, by ensuring we have the correct dosage, type and balance of nutrients. Meanwhile, your goal must be to hit nationally established targets on daily consumption, not to see these nutrients as ‘magic fix-alls’.
Clearly, as naturopathic practitioners have maintained for many years, the aim should be purposeful, well-balanced nutrition, based on well-informed decisions.
