Are you getting enough essential vitamins and minerals? Micronutrient deficiencies may be more common than you think and can affect your health.
A recent study in The Lancet estimated that more than half of the world’s population lacks essential nutrients in their diets.
research findings
The researchers analyzed data from 31 countries. They then used these models to estimate intakes of 15 key nutrients by age and sex groups in 185 countries.
This ultimately helped them estimate how many people around the world may be deficient in these nutrients.
According to their calculations, more than half of the world’s population does not get enough of seven essential micronutrients.
Specifically, more than 5 billion people may be underconsumption:
- Iodine (68%)
- Vitamin E (67%)
- Calcium (66%)
And more than 4 billion people may be underconsuming:
- Iron(65%)
- Riboflavin (55%)
- Folic acid (54%)
- Vitamin C (53%)
The study also looked at nutrient intake by gender. It recommends:
- Women are more likely than men to be deficient in iodine, vitamin B12, iron and selenium.
- Men may be more likely than women to be deficient in magnesium, vitamin B6, zinc, vitamin C, vitamin A, thiamine (B1) and niacin (B3).
why it’s important
The researchers note that these nutrient intakes are only estimates and they may overestimate some nutritional deficiencies. But the study highlights a global public health concern.
Even in developed countries, many people are deficient in at least one essential nutrient.
Iron deficiency is most common, especially in young children and premenopausal women (1).
The body requires micronutrients in small amounts, but they are essential for optimal health.
Micronutrients also play a key role in metabolic health, affecting metabolism and body weight (2). Maintaining adequate micronutrient levels is also critical for mental health and emotional support (3).
If certain micronutrients are too low, our bodies cannot function properly. This increases the risk of diseases such as cancer, diabetes, and heart disease (1).
But addressing micronutrient deficiencies involves more than just avoiding disease. Getting enough micronutrients can help support your daily energy levels and body function (4).
Ultimately, your vitamin and mineral levels affect your daily life and long-term health.
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Learn about seven nutrients worth paying attention to
Understanding the specific role of micronutrients in our bodies can help guide our dietary choices and motivate us to meet our nutritional needs.
Here’s a quick overview of seven micronutrients that are of major concern in global research:
- iodine: Iodine is essential for thyroid health. Deficiency can lead to goiter and developmental problems in pregnancy, infants, and children.
- Vitamin E: Vitamin E has powerful antioxidant effect. A lack of it can impair the immune system and heart health.
- calcium: Calcium is essential for bone health and nerve and muscle function. Insufficient amounts can cause weak bones and increase the risk of fractures.
- iron: Iron is needed to transport oxygen in the blood. Iron deficiency can lead to iron deficiency anemia, which often results in fatigue and brain fog and can lead to other serious complications if left untreated.
- Riboflavin (vitamin B2): Riboflavin helps cells function and convert nutrients into energy. Insufficient levels of riboflavin may lead to skin diseases, and severe long-term riboflavin deficiency may even lead to anemia.
- folic acid: Folate is necessary for making and repairing our DNA. Deficiency causes megaloblastic anemia and may lead to mouth ulcers. In pregnant women, folate deficiency may cause neural tube defects in newborns.
- Vitamin C: Vitamin C protects cells from free radical damage, supports immune function and collagen production. Prolonged deficiency over several weeks can lead to scurvy, which can lead to weakness, depression, and bleeding gums.
About the experts
Kelsey Costa, MS, RDN is a registered dietitian and author who provides impactful nutrition consulting services to leading health and wellness brands. She is an influential figure in communicating nutritional science, advancing global public health, and nutrition education.
How to know if you have a flaw
Identifying micronutrient deficiencies can be challenging. Some cause more noticeable symptoms than others.
Additionally, each micronutrient has its own set of deficiency symptoms, ranging from mild to dangerous.
Some common symptoms of micronutrient deficiencies include, but are not limited to, persistent fatigue, frequent illness, and skin, hair, and nail problems (1, 5).
However, keep in mind that other health problems can also cause these symptoms.
If you experience these or other signs and symptoms, consult a health care professional. This is true even if you don’t have any symptoms but think you may be at risk for a nutritional deficiency.
If you’re just curious about your nutrient levels, you can still ask your provider to test your blood or purchase a home nutrient deficiency testing kit using a CLIA-certified laboratory.
What you can do to help prevent micronutrient deficiencies
1. Balanced diet
To help prevent nutritional deficiencies, eat a balanced diet. It should be rich in diverse, nutrient-dense foods such as whole fruits and vegetables.
2. Promote intestinal health
Additionally, a healthy gut and a nutrient-rich diet go hand in hand.
Our gut microbiome affects our ability to absorb vitamins and minerals (6). In fact, our gut bacteria can produce specific vitamins as well (7).
Likewise, certain micronutrients help healthy gut bacteria thrive (7).
To promote gut health and micronutrient status, try eating more fiber- and probiotic-rich foods. Minimize highly processed foods such as 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 you get a clearer picture of your nutrition and identify areas for improvement.
4. Work with a registered dietitian
Working with a registered dietitian can further support your efforts. They provide personalized guidance on consuming nutrient-dense foods and making lasting dietary changes.
5. Know if you are at higher risk
A food-first approach is ideal. However, some people may need micronutrient supplements due to factors that affect our levels, such as:
- menstruation
- Pregnant
- Gastrointestinal conditions
- certain diseases or hormonal imbalances
- Restrictive diets (such as vegetarian or keto)
- Age (infants, young children, and seniors)
If you are at higher risk for nutritional deficiencies, talk to a registered dietitian or health care professional. This is especially important if you have a medical condition or take medications. They can assess your nutritional needs and help determine if you need supplements.
Too much of certain vitamins or minerals can be harmful. Therefore, please follow the recommended dosage. Avoid mixing micronutrient supplements without the guidance of a health professional.
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