Would you say you generally get your daily recommended vitamin and mineral intake? If you said yes, you might want to double-check. Studies have shown that as much as 31 percent of Americans are prone to be deficient in at least one vitamin. Other reports have found that nearly 90 percent of Americans do not meet the current suggested intake of vegetables, and up to 80 percent do not meet the current fruit intake suggestions.
In a nation where processed foods are the norm and nutrient-rich options are often an afterthought, mineral deficiencies are more common than most people realize. Minerals are involved in nearly every biological function your body performs-muscle contraction, nerve signaling, immune defense, and hydration, just to name a few. What makes these deficiencies especially challenging is that they often develop slowly and silently.
The Dietary Guidelines For Americans emphasizes a diet rich in nutrient-dense foods. Nutrient-dense foods can include many diverse types of whole foods such as fruit, vegetables, lean proteins, whole grains, and seeds and nuts.
In order to get plenty of different vitamins and minerals, the guidelines recommend varying your vegetables and proteins and making fruits and veggies at least half of each meal. They also suggest limiting processed foods, and foods high in added sodium and sugars.
Unfortunately, however, the typical Western-style diet is high in saturated and trans fat, sugary desserts, sodium, processed meat, high-fat dairy products, and refined grains. It is also often low in healthy fats like monounsaturated and polyunsaturated fatty acids, plant-based proteins, and fiber.
Read also: Uncover the truth about K3 Spark Mineral's weight loss claims.
As a result, this dietary pattern is often associated with many chronic diseases, including cardiovascular disease, type 2 diabetes, liver disease, obesity, some types of cancer, and tooth decay. Research has shown that as much as 60 percent of American adults have one or more of these diet-related chronic diseases.
Understanding Nutrient Deficiency
Nutrients are substances that are required for your body to function and grow. Your body needs plenty of these essential macronutrients and micronutrients to function properly. Most essential nutrients come from food, meaning that diet is a huge contributor to nutrient deficiency.
Nutrient deficiency is when your body does not have an adequate supply of its essential nutrients. Because vitamins and minerals are essential for your body to function, having a vitamin or mineral deficiency increases your chance of developing chronic illnesses.
Micronutrients are the vitamins and minerals that you need in smaller doses. These carry out several important tasks in the body, like keeping your immune system functioning, benefiting your nervous system, and helping you get energy from your food.
Very low dietary intake of a vitamin or nutritionally essential mineral can result in deficiency disease, termed micronutrient deficiency. Micronutrient deficiencies, especially iron, vitamin A, zinc, iodine, and folate, are prevalent in the developing world, affecting an estimated 2 billion people worldwide. They are a major contributor to infections and associated with severe illness and death.
Read also: Is TiZO3 the right sunscreen for you? Find out here
Subpopulations most at risk for micronutrient deficiencies include pregnant women and children five years and younger. However, micronutrient inadequacies - defined as nutrient intake less than the EAR - are common in the United States and other developed countries. Such inadequacies may occur when micronutrient intake is above the level associated with deficiency but below dietary intake recommendations.
In contrast to micronutrient deficiencies that result in clinically overt symptoms, micronutrient inadequacies may cause covert symptoms only that are difficult to detect clinically. For example, micronutrient inadequacies could elicit symptoms of general fatigue, reduced ability to fight infections, or impaired cognitive function (i.e., attention [concentration and focus], memory, and mood).
Many Americans are not reaching micronutrient intake requirements from food alone, presumably due to eating an energy-rich, nutrient-poor diet. About 75% of the US population (ages ≥1 year) do not consume the recommended intake of fruit, and more than 80% do not consume the recommended intake of vegetables (1). Intakes of whole grains are also well below current recommendations for all age groups, and dairy intake is below recommendations for those ages 4 years and older.
The 2015-2020 Dietary Guidelines for Americans highlighted the nutrients that are underconsumed in the US population, i.e., "shortfall nutrients," labeling a few as "nutrients of public health concern" because low intake may lead to adverse health effects: Vitamin D (adverse health effect: osteoporosis), calcium (osteoporosis), potassium (hypertension and cardiovascular disease), dietary fiber (poor colonic health), and iron (anemia in young children, women of childbearing age, and pregnant women) were such labeled.
A US national survey, NHANES 2007-2010, which surveyed 16,444 individuals four years and older, reported a high prevalence of inadequacies for multiple micronutrients (see Table 1). Specifically, 94.3% of the US population do not meet the daily requirement for vitamin D, 88.5% for vitamin E, 52.2% for magnesium, 44.1% for calcium, 43.0% for vitamin A, and 38.9% for vitamin C. For the nutrients in which a requirement has not been set, 100% of the population had intakes lower than the AI for potassium, 91.7% for choline, and 66.9% for vitamin K. The prevalence of inadequacies was low for all of the B vitamins and several minerals, including copper, iron, phosphorus, selenium, sodium, and zinc (see Table 1).
Read also: Is the K3 Mineral Salt Diet Right For You?
Common Vitamins and Minerals You Might Be Lacking
Here are some essential vitamins, minerals, and other important nutrients that may be lacking in your diet:
1) Vitamin A
Vitamin A is an essential vitamin that is stored in your liver. It helps your body grow and manage healthy teeth, eyes, bones, and skin. It also helps regulate gene expression, supports the immune system, supports red blood cell production, and plays a crucial role in prenatal and postnatal development.
About 45 percent of Americans don’t get an adequate amount of Vitamin A. Around the world, about 127 million children and seven million pregnant women are vitamin A deficient. Deficiency in this vitamin can increase your risk of infection, blindness, and even death.
How to Add it to Your Diet
There are two types of vitamin A found in food. The first is preformed vitamin A, which is found in animal products like liver, fish, dairy, and eggs.
Preformed vitamin A is very well absorbed and converted to its active form (retinol). However, provitamin A carotenoids like beta-carotene are relatively less easily digested and absorbed.
The other type is called provitamin A carotenoids. You can get these from leafy green vegetables, orange and yellow vegetables, and tomatoes and tomato products.
Many factors can impact how well your body converts carotenoids to the active form of vitamin A, including the food matrix, how a food is prepared, and an individual's digestive capacity and genetic makeup.
Dietary surveys indicate that many US adults are not meeting dietary requirements for vitamin A: Even when accounting for vitamin A from fortified food, which is significant, 51% of adults fall short of the EAR (24). In contrast, more than 94% of children and adolescents (ages 2-18 years) have vitamin A intakes equivalent to the requirement or higher (24). Fortified, ready-to-eat cereal and fortified milk are important sources of vitamin A for children and adolescents (34). NHANES has also reported serum retinol concentrations: less than 1% of the US population is deficient in vitamin A (36). Serum retinol concentrations can be used to assess deficiency in a population (47), but this assay cannot assess vitamin A inadequacy because retinol concentrations decline only once liver reserves are depleted (48).
2) Vitamin C
Vitamin C is an essential nutrient that is required for the production of collagen. Collagen is the main structural protein found in the skins, bones, tendons, and cartilage.
This protein is required for wounds to heal and keeps your immune system functioning. It also acts as an antioxidant in the body and helps protect you from free radicals, which can damage your cells and DNA.
Around 46 percent of Americans don’t get an adequate amount of vitamin C. People who smoke, don’t eat a varied diet, and people with certain medical conditions like cancer and kidney disease may be at higher risk for vitamin C deficiency.
How to Add it to Your Diet
Vitamin C comes from fruits and vegetables, especially citrus fruits like oranges and grapefruits, kiwi fruit, strawberries, cantaloupe, and tomatoes. It’s also found in vegetables such as red and green peppers, broccoli, and spinach.
Dietary intake surveys have found a higher prevalence of vitamin C inadequacy among adults (43%) compared to children and adolescents (19% for ages 2-18 years) (24). Biomarker data confirm that adults are at an increased risk for vitamin C deficiency. Serum ascorbic acid concentrations are often used to assess vitamin C status; concentrations between 11.4 and 23 μmol/L may be considered low, and concentrations lower than 11.4 μmol/L are generally considered deficient (36). Based on data from NHANES 2003-2006, 6% of the US population (≥6 years) were …
3) Vitamin D
Vitamin D helps your body absorb calcium, which is crucial for strong bones and helps prevent diseases like osteoporosis. This vitamin is also essential for your muscles to move, your nerves to carry messages between your brain and body, and helps your immune system to fight off infection.
The main source of vitamin D for most people is sunlight. However, geography and seasons can impact vitamin D absorption, and in many places in the world, the UVB content of the sun's rays is not significant enough to stimulate vitamin D production.
Your body produces vitamin D when your skin is exposed to direct, outside sunlight. Smog, cloudy weather, aging processes, and dark skin can all affect the body’s ability to get enough vitamin D.
Vitamin D deficiency, which may affect as many as 95 percent of American adults, can cause conditions related to bone health, like osteoporosis and rickets, and is associated with an increased risk of cancer, hypertension, and autoimmune disease.
How to Add it to Your Diet
Fatty fish, including trout, salmon, tuna, and mackerel, and fish liver oil are good sources of vitamin D. Spending time outdoors, however, is the best way to increase your vitamin D-just don’t forget your sunscreen!
Few foods naturally contain vitamin D, but egg yolks, mushrooms, and fatty fish like sardines and salmon do. Many foods such as dairy products including milk and yogurt and ready-to-eat cereals are fortified with vitamin D.
4) Vitamin E
Vitamin E is an essential vitamin that acts as an antioxidant in the body, protecting cells from free radical damage. It also supports the immune system, keeps blood from clotting in your blood vessels, and helps cells interact with each other in your body.
Vitamin E deficiency is associated with certain diseases, including Crohn’s disease, cystic fibrosis, and some genetic diseases. It can also lead to nerve and muscle damage, loss of body movement control, vision problems, and a weakened immune system.
How to Add it to Your Diet
Vegetable oils, including wheat germ, sunflower, and safflower oils, are great sources of vitamin E. Peanuts, hazelnuts, and almonds are also rich in vitamin E. Green vegetables, like spinach and broccoli, provide some vitamin E.
5) Calcium
Calcium is a mineral that is stored in your bones and teeth. It helps your body build and maintain healthy, strong bones.
Calcium also helps your muscles move, regulates constriction and relaxation of blood vessels, and helps your nerves carry messages between the brain and every other part of the body. do not get enough calcium, especially children and teens, postmenopausal women, and people who don’t eat or drink dairy products. Calcium deficiency is associated with bone problems, including osteoporosis, rickets, and osteomalacia, a disease that causes soft bones.
How to Add it to Your Diet
Dairy products, like cheese, yogurt, and milk, are the main dietary source of calcium for many people. If you follow a vegan diet or are lactose intolerant, you can supplement your calcium intake by eating vegetables like kale, broccoli, and Chinese cabbage.
Some fruit juices and plant-based milks are also fortified with calcium. Canned fish with bones such as sardines are also a natural source of calcium.
Dairy products such as milk, yogurt, and cheese; canned salmon and sardines; and dark leafy greens like spinach and kale are all rich in calcium.
Calcium is designated a nutrient of public health concern in the 2015-2020 Dietary Guidelines for Americans because it is underconsumed by certain subpopulations and because of its importance in bone health (see the article on Bone Health). Calcium status must be assessed through dietary intake surveys because blood concentrations of calcium are tightly regulated at 2.5 mM (27). Dietary surveys show that many Americans are not meeting the dietary requirements for calcium, especially older children, adolescents, and women (including pregnant women), and some older adults. Overall, more than 40% of the US population do not meet the calcium requirement from diet alone (28). When accounting for intake from all sources, including calcium or multi-nutrient supplements (calcium-containing supplements are taken by 26% of the population), total usual calcium intakes for female adolescents (ages 12-19 years) and older women (ages ≥60 years) were still below the age-specific EAR (NHANES 2009-2010) (29). Compiling intake data from all age groups (2 years and older), males had higher daily intakes, but when adjusting for total caloric intake, females had a higher calcium "density" than the males (29).
6) Iron
Iron is a mineral that is stored in your muscles, liver, spleen, and bone marrow. Your body uses it to make hemoglobin, which carries oxygen from the lungs to all parts of the body.
Iron also contributes to your body’s growth and development, and the production of hormones. This mineral also acts as an antioxidant as well as a beneficial pro-oxidant in the immune system.
Many Americans don't get enough iron. People with heavy periods, pregnant people, infants, frequent blood donors, and people with certain diseases, like cancer, gastrointestinal disorders, and heart failure, are all at higher risk of iron deficiency.
A lack of iron can cause iron deficiency anemia, a condition that affects hemoglobin in your body. This can cause gastrointestinal problems, weakness, fatigue or lack of energy, and problems with concentration and memory.
How to Add it to Your Diet
Iron is found in many foods, including lean meat, seafood, and poultry; legumes, like white beans, lentils, kidney beans, and peas; spinach; nuts and raisins. Additionally, some breakfast cereals and breads are fortified with iron.
Dietary surveys have estimated usual iron intake and the prevalence of iron inadequacy among young children in the US. A report from NHANES 2009-2012 found that 10% of infants ages 6 to 11 months (n=381) had dietary iron intakes less than the EAR (30), and the prevalence of iron inadequacy for toddlers ages 12 to 23 months (n=516) was estimated to be only 1% (30). Similar results were found in a study that examined intake of 3,022 US infants and toddlers: 7.5% of infants (7-11 months) and less than 1% of toddlers (12-24 months) had intakes below the EAR (31). Because iron content of breast milk is low, the American Academy of Pediatrics recommends that breastfed infants be given 1 mg/kg/day of supplemental iron beginning at 4 months of age until complementary foods, including iron-fortified cereal, are introduced (33). Adolescents have increased requirements for iron due to rapid growth. In particular, adolescent girls are at a heightened risk of iron deficiency due to inadequate intake of dietary iron, especially heme iron; increased demands of growth; and iron loss that occurs with menstruation.
Multiple biomarkers, including serum iron, red blood cell hemoglobin, serum ferritin, transferrin saturation, soluble transferrin receptor (sTfR), and total iron-binding capacity, have been used to assess iron status at the population level. However, these are often used to assess iron deficiency rather than dietary iron inadequacy. The CDC’s Second National Report on Biochemical Indicators of Diet and Nutrition in the US Population reported data from NHANES 2003-2006 using biochemical cutoffs for iron inadequacy in children, adolescents, and adults (36). In particular, the prevalence of iron inadequacy assessed by serum ferritin (cutoffs of <12 ng/mL for children and <15 ng/mL for adolescents and adults) was 8.9% in US children ages 1-5 years, 15.2% in adolescent females ages 12-19 years, and 13.2% in nonpregnant women of childbearing age (ages 20-49 years) (36). Additionally, 16.9% of adolescent females and 19.4% of nonpregnant women of childbearing age were found to have high serum sTfR concentrations (>4.4 mg/L), another biomarker of iron inadequacy (36).
In an analysis of NHANES 1999-2006 data that used various markers of iron deficiency, 9.8% of nonpregnant women (ages 18-49 years) and 25.4% of pregnant women were considered to be iron deficient, i.e., with values below at least two of the three iron deficiency cutoffs: hemoglobin concentration <12 g/dL, ferritin concentration <12 ng/mL, and transferrin saturation <16% (37). Another analysis of these NHANES data, examining prevalence of iron deficiency among 1,171 pregnant women, found that 17.4% were deficient by sTfR concentrations and 18.0% by total body iron, a value that is calculated using serum ferritin and sTfR concentrations (38).