Are you getting enough essential vitamins and minerals? Micronutrient deficiencies may be more common than you think and could be impacting your health.
A recent study in The Lancet estimates that more than half of the world’s population lacks essential nutrients in their diet.
What the Study Found
Researchers analyzed data from 31 countries. Then, they used these patterns to estimate the intake of 15 important nutrients for different age and gender groups across 185 countries.
This ultimately helped them estimate how many people worldwide might lack these nutrients.
By their calculations, more than half of the global population doesn’t get enough of seven essential micronutrients.
Specifically, more than 5 billion people may not consume enough:
- Iodine (68%)
- Vitamin E (67%)
- Calcium (66%)
And more than 4 billion people may not consume enough:
- Iron (65%)
- Riboflavin (55%)
- Folate (54%)
- Vitamin C (53%)
The study also looked at nutrient intake by gender. It proposed:
- Women may be more likely to have higher deficiencies in iodine, vitamin B12, iron, and selenium than men.
- Men might experience higher deficiencies in magnesium, vitamin B6, zinc, vitamin C, vitamin A, thiamin (B1), and niacin (B3) than women.
Why It Matters
The researchers note that these nutrient intakes are just estimates and they may have overestimated some deficiencies. But the study highlights a global public health concern.
Even in developed countries, many people are lacking in at least one essential nutrient.
Iron deficiency is the most widespread, particularly in young children and pre-menopausal women (1).
The body needs micronutrients in small amounts, but they’re essential for optimal health.
Micronutrients also play a key role in metabolic health, influencing metabolism and body weight (2). It’s essential to maintain adequate micronutrient levels for mental health and mood support, too (3).
If certain micronutrients are too low, our body can’t function properly. This raises the risk of diseases like cancer, diabetes, and heart disease (1).
But addressing micronutrient deficiencies isn’t just about avoiding illness or disease. Getting enough micronutrients helps support your daily energy levels and body functions (4).
Ultimately, your vitamin and mineral levels affect your everyday life and your long-term health.
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Understanding the Seven Nutrients of Concern
Knowing micronutrients’ specific roles in our bodies can help guide our diet choices and motivate us to meet our nutrient needs.
Here’s a quick overview of the seven micronutrients of primary concern in the global study:
- Iodine: Iodine is vital for thyroid health. Deficiency can cause goiter and developmental problems in pregnancy, infants, and children.
- Vitamin E: Vitamin E acts as a powerful antioxidant. Lack of it can compromise the immune system and heart health.
- Calcium: Calcium is crucial for bone health, along with nerve and muscle function. Insufficient levels can lead to weakened bones and increased fracture risk.
- Iron: Iron is needed for transporting oxygen in the blood. An iron deficiency can cause iron deficiency anemia, which often leads to fatigue and brain fog and if left untreated can cause other serious complications.
- Riboflavin (Vitamin B2): Riboflavin helps cells function and convert nutrients into energy. Inadequate levels may lead to skin disorders and severe, long-term riboflavin deficiency can even cause anemia.
- Folate: Folate is necessary to make and repair our DNA. Deficiency can result in megaloblastic anemia and can cause sores in the mouth. In pregnant women, folate deficiency may result in neural tube defects in newborns.
- Vitamin C: Vitamin C protects cells from free radical damage and supports immune function and collagen production. Long-term deficiency over many weeks can result in scurvy, which can cause weakness, depression, and bleeding gums.
About the Expert
Kelsey Costa, MS, RDN is a registered dietitian and writer who offers impactful nutrition consulting services to leading health brands. She is an influential figure in nutrition science communication, promoting global public health and nutrition education.
How to Know if You’re Deficient
Identifying micronutrient deficiencies can be challenging. Some cause more noticeable symptoms than others.
Plus, each micronutrient has its own set of deficiency symptoms, ranging from mild to dangerous.
Some common signs of micronutrient deficiencies include, but are not limited to, constant tiredness, frequent illness, and problems with skin, hair, and nails (1, 5).
However, keep in mind that other health issues can also cause these symptoms.
If you’re experiencing these or other signs and symptoms, talk to a healthcare professional. This is true even if you have no symptoms but think you may be at risk for having a nutrient deficiency.
If you’re simply curious about your nutrient levels, you can still ask your provider to test your blood or purchase a home nutrient deficiency test kit that uses a CLIA-certified lab.
What Can You Do to Help Prevent Micronutrient Deficiencies
1. Eat a balanced diet
To help prevent nutrient deficiencies, eat a balanced diet. It should be rich in diverse, nutrient-dense foods, like whole fruits and vegetables.
2. Promote a healthy gut
Additionally, a healthy gut and nutrient-rich diet go hand in hand.
Our gut microbiome influences how well we absorb vitamins and minerals (6). Specific vitamins can actually be created by our gut bacteria, too (7).
Likewise, certain micronutrients help healthy gut bacteria thrive (7).
To boost gut health and your micronutrient status, try eating more fiber-rich and probiotic foods. Minimize ultra-processed foods like refined grains, fast food, and sugary drinks.
If you need some inspiration, try our 7-day Gut Health Nutrition Plan.
3. Track your food intake
You can use the MyFitnessPal app to help track your fiber and many key micronutrients including iron, calcium, and vitamin C.
Tracking your intake over time can help empower you to create a clearer picture of your nutrition and discover areas for improvement.
4. Work with a registered dietitian
Collaborating with a registered dietitian can further support your efforts. They provide personalized guidance on incorporating nutrient-rich foods and making lasting dietary changes.
5. Know if you’re at higher risk
A food-first approach is ideal. But, some may need micronutrient supplements due to factors that affect our levels, like:
- Menstruation
- Pregnancy
- Gastrointestinal conditions
- Certain diseases or hormone disorders
- Restrictive diets (like vegan or keto)
- Age (infants, young children, and older adults)
If you’re at higher risk for deficiencies, consult a registered dietitian or healthcare professional. This is especially important if you have a health condition or take medications. They can assess your nutritional needs and help determine if you need supplements.
Too much of some vitamins or minerals can be harmful. So, follow the recommended doses. Avoid combining micronutrient supplements without a health professional’s guidance.
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