7 Common Nutrient Gaps and How to Fill Them

As the seasons change and cold and flu season approaches, many people begin paying closer attention to their health. Getting enough sleep, eating well, and supporting the immune system become priorities. But even with a reasonably healthy diet, you may not be getting all the essential vitamins and minerals your body needs.

In fact, a major study published in The Lancet Global Health found that billions of people worldwide have inadequate dietary intakes of several important nutrients.

In the study, researchers looked at diet in 185 countries, measuring intake of 15 vitamins and minerals. Seven nutrients stood out as particularly common nutritional gaps: iodine, calcium, iron, folate, riboflavin, vitamin C, and vitamin E.

These vitamins help with energy, immunity, thyroid function, bone health and cell health.

The good news? Small changes to your diet can help improve your nutrient intake. For some people, nutritional supplements may also help fill specific gaps.

What the Research Says About Nutrient Deficiencies

The 2024 study published in The Lancet Global Health used dietary data from 31 countries to estimate nutrient intake across 185 countries, representing more than 99% of the global population.

The researchers found that estimated inadequate dietary intake was particularly common for seven nutrients:

The study also identified differences between men and women. Women were more likely to have inadequate intakes of iodine, iron, vitamin B12, and selenium, while men were more likely to fall short on magnesium, zinc, vitamin B6, and vitamin C, among other nutrients.

It is important to understand that these estimates reflect inadequate dietary intake, not necessarily diagnosed nutrient deficiencies. The researchers did not measure blood nutrient levels, and their estimates excluded nutrients obtained from fortified foods and supplements.

Nevertheless, the findings highlight the importance of eating a varied, nutrient-rich diet.

1. Iodine: Supporting Thyroid Health and Metabolism

Iodine is a trace element that your thyroid gland uses to make thyroid hormones. Thyroid hormones help control metabolism and are involved in growth and brain development. They also have important functions in the nervous system.

When iodine intake is consistently inadequate, thyroid hormone production may be affected. Severe iodine deficiency can lead to hypothyroidism and enlargement of the thyroid gland, known as a goiter.

Best food sources of iodine:

• Fish and shellfish

• Milk, yogurt, and cheese

• Eggs

• Iodized table salt

• Seaweed, although iodine amounts vary considerably

Not all salt is iodized. Many specialty salts, such as sea salt and Himalayan pink salt, are not iodized.

How much do you need? Most adults need 150 mcg of iodine daily. Requirements increase during pregnancy and breastfeeding.

Supplement support: Some Pathway Multivitamin and Thyroid-Support formulas contain iodine. However, iodine supplements are not appropriate for everyone, particularly individuals with certain thyroid conditions. Excessive iodine can also interfere with normal thyroid function.

2. Calcium: Essential for Strong Bones and Teeth

Calcium is the most abundant mineral in the body, with approximately 99% stored in bones and teeth.

Also gives structure to our skeleton and is required for normal muscle contraction, nerve conduction and blood coagulation.

If you don't get enough calcium in your diet, your body might take some from the bones to keep the amount in your blood at a healthy level. Eventually, a lack of calcium has been linked to lower bone mineral content and increased risk of osteoporosis.

Best food sources of calcium:

• Milk, yogurt, and cheese

• Calcium-fortified plant-based beverages

• Calcium-set tofu

• Canned salmon or sardines with edible bones

• Kale, bok choy, and broccoli

Calcium isn't in every plant-based drink, though. So, be sure to read the label!

How much do you need? Most adults ages 19–50 need 1,000 mg daily. Women over 50 and adults over 70 generally need 1,200 mg daily.

Supplement support: Pathway Certified Organic Whole Food Plant Calcium contains calcium derived from Aquamin®, a mineral-rich red algae source, along with vitamin D3, vitamin K2, magnesium, and trace minerals involved in bone metabolism.

Calcium supplements may be useful if the diet is inadequate for calcium. More is not always better, and high supplemental intakes of calcium may predispose some people to constipation or kidney stones. Read the formula label and make sure you understand what all the minerals are and how much there is of each one.

3. Iron: Important for Energy and Oxygen Transport

We need iron to make hemoglobin, a protein that transports oxygen from the lungs to all parts of our body.

It also plays a role in supporting immune system activity, brain development and cellular energy metabolism.

Iron deficiency is one of the most common nutritional deficiencies worldwide. When iron stores become too low, iron-deficiency anemia may develop.

The symptoms might be tiredness, weakness, shortness of breath, headache, or trouble concentrating.

Women with heavy menstrual periods, pregnant women, and people following vegetarian or vegan diets may be at increased risk of inadequate iron intake.

Best food sources of iron:

• Lean beef and poultry

• Oysters and other shellfish

• Lentils, chickpeas, and beans

• Tofu

• Pumpkin seeds

• Iron-fortified cereals

Heme iron, the form of iron in animal-based foods, is usually more easily absorbed than nonheme iron, which is found in plant-based foods.

One simple way to improve iron absorption is to pair plant-based iron sources with vitamin C. For example, add bell peppers to a lentil salad or enjoy strawberries with iron-fortified oatmeal.

How much do you need? Adult men generally need 8 mg daily, while women ages 19–50 need 18 mg. Requirements increase during pregnancy.

Supplement support: Village Green Apothecary offers Iron Supplements in several forms, including formulations intended to be gentler on digestion.

Iron supplements are not necessary if you don't have a deficiency, so ask your doctor if you should be taking them. They can do a blood test to measure your iron stores (ferritin) or a complete blood count to see if you need them.

4. Folate (Vitamin B9): Supporting Healthy Cells and Blood Formation

The water-soluble B vitamin folate is responsible for cell division, DNA synthesis and the formation of healthy red blood cells.

It is especially important during pregnancy, as sufficient folic acid has been shown to decrease the likelihood of neural tube defects in early fetal growth.

Folate interacts with vitamin B12 in homocysteine metabolism, an important biochemical process that helps ensure normal cellular function.

Inadequate folate can contribute to megaloblastic anemia, which may cause fatigue and weakness.

Best food sources of folate:

• Spinach and other leafy greens

• Lentils and black beans

• Asparagus

• Avocado

• Brussels sprouts

• Fortified grains and cereals

Folate occurs naturally in foods, while folic acid is commonly used in fortified foods and supplements. Some supplements contain 5-methyltetrahydrofolate (5-MTHF), another form of folate.

How much do you need? Most adults need 400 mcg dietary folate equivalents (DFE) daily. Requirements increase during pregnancy.

People who could become pregnant are advised to obtain 400 mcg of folic acid daily from supplements, fortified foods, or both, in addition to dietary folate.

Supplement support: Pathway Certified Organic Whole Food B-Complex provides 400 mcg DFE of folate per two-tablet serving, along with other essential B vitamins.

When your diet isn’t enough, or you need to address several B vitamins at once, a B-complex can help.

5. Riboflavin (Vitamin B2): Helping Your Body Produce Energy

Riboflavin, also known as vitamin B2, may not receive as much attention as other B vitamins, but it plays an essential role in energy metabolism.

Riboflavin is used by the body to make two coenzymes (FMN and FAD), which take part in reactions that convert carbohydrate, fat and protein into energy.

Riboflavin also supports normal skin, eye, and nervous system function.

Deficiency does occur in the United States, but is not as common as severe deficiency. Inadequate intake may occur when food choices are limited.

Possible signs of deficiency include cracks at the corners of the mouth, a swollen tongue, skin changes, and anemia.

Best food sources of riboflavin:

• Milk and yogurt

• Eggs

• Lean meats

• Almonds

• Mushrooms

• Fortified cereals and grains

How much do you need? Adult men need approximately 1.3 mg daily, while adult women need 1.1 mg.

Supplement support: Pathway Certified Organic Whole Food B-Complex provides 7.7 mg of riboflavin per two-tablet serving, along with thiamin, niacin, vitamin B6, folate, and vitamin B12.

B-complex supplements can help fill nutritional gaps, although taking extra B vitamins does not necessarily increase energy in someone who already has adequate levels.

6. Vitamin C: Supporting Immune Health and Collagen Production

Vitamin C is an antioxidant that protects cells.

It also plays an important role in immune function, wound healing, and collagen production. Collagen is a structural protein found in skin, blood vessels, cartilage, bones, and connective tissues.

Vitamin C also improves the absorption of non-heme iron from plant foods.

During cold and flu season, vitamin C often receives extra attention. Regular vitamin C supplementation has been studied for the common cold. In some research it is associated with modestly shorter colds, although it does not consistently keep colds away in the general population.

Best food sources of vitamin C:

• Red and green bell peppers

• Kiwi

• Strawberries

• Oranges and grapefruit

• Broccoli

• Brussels sprouts

• Potatoes

Oddly enough, both red bell peppers and kiwis have a higher concentration of vitamin C per serving than oranges.

How much do you need? Adult men need 90 mg daily, while adult women need 75 mg. Smokers require an additional 35 mg daily.

Supplement support: Pathway Whole Food Vitamin C 500 mg provides vitamin C from acerola extract, along with a whole-food complex and a blend of probiotics and enzymes.

This formula may be useful for individuals who have difficulty meeting their vitamin C requirements through food alone.

Higher doses are not necessarily better. Excessive vitamin C intake can cause digestive upset, and people with certain medical conditions should consult their healthcare provider before taking high-dose supplements.

7. Vitamin E: Protecting Cells from Oxidative Damage

A fat-soluble vitamin and antioxidant, vitamin E safeguards the integrity of cell membranes.

It also helps maintain normal immune system functioning and cell-to-cell communication.

In the global nutrition study, around 67% of people were found to have inadequate vitamin E intake from food, one of the most common nutrient deficiencies observed.

Nevertheless, inadequate intake is not the same as deficiency. Vitamin E deficiency rarely occurs in healthy adults. It is usually linked to problems with fat absorption.

Best food sources of vitamin E:

• Sunflower seeds

• Almonds

• Hazelnuts

• Wheat germ oil

• Sunflower and safflower oils

• Avocado

• Spinach

Because vitamin E is fat-soluble, it is absorbed along with dietary fat.

How much do you need? Most adults need 15 mg of alpha-tocopherol daily.

Supplement support: Some Pathway multivitamin formulas contain Vitamin E alongside other essential vitamins and minerals.

For many people, simply adding more vitamin E-rich foods into their diet will do the trick. If you're considering high-dose vitamin E supplementation, use caution as these supplements can increase the risk of bleeding, especially if you take blood thinners.

Are You Getting Enough Essential Vitamins and Minerals?

Some nutrient deficiencies might not cause symptoms at first. If you don’t eat enough of certain vitamins and minerals, it can take months or years before you notice any symptoms.

Some non-specific symptoms such as fatigue, weakness, inability to concentrate and changes to skin or hair can occur with a nutritional deficiency but they do not tell you what specific nutrient is missing.

Certain groups may be more likely to experience nutritional gaps, including:

• Older adults

• People following restrictive diets

• Pregnant women

• Individuals with digestive disorders that affect nutrient absorption

• People taking medications that interfere with nutrient absorption or metabolism

• Individuals with limited access to a varied diet

When you wonder if you might be nutrient-deficient, your doctor can help you decide if a diet change, blood test or vitamin supplement is right for you.

Simple Ways to Improve Your Nutrient Intake

Improving your nutrient intake doesn't require an elaborate diet plan. Here are a few simple steps you can take to increase your nutrient intake:

Eat a variety of colorful vegetables and fruits. Different foods provide different combinations of vitamins, minerals, and beneficial plant compounds.

Protein: Fish, eggs, milk, yogurt, beans and meat contain nutrients like iron, riboflavin and other B vitamins.

Opt for nutrient-rich snacks. Snack on almonds, sunflower seeds, yogurt or fruit.

Pay attention to fortified foods. Fortified cereals, plant-based beverages, and iodized salt can help fill specific dietary gaps.

Think about supplements. In cases where you cannot meet your nutritional needs with food alone, a multivitamin or specific supplement might be beneficial. The ideal supplement for you will depend on your diet, health background, medications, and personal needs.

The Bottom Line

Getting enough essential vitamins and minerals is important throughout the year, not just during cold and flu season.

The research published in The Lancet Global Health highlights widespread gaps in dietary intake, particularly for iodine, calcium, iron, folate, riboflavin, vitamin C, and vitamin E.

Although these findings do not mean that everyone needs supplements, they are a useful reminder to pay attention to the nutritional quality and variety of our diets.

At Village Green Apothecary, we offer a range of nutritional supplements, including our Pathway line, to help support individual nutritional needs.

A balanced diet remains the foundation of good health, and thoughtful supplementation can help fill gaps when needed.

Frequently Asked Questions About Nutrient Deficiencies

What are the most common vitamin and mineral deficiencies?

Globally, inadequate dietary intake is especially common for iodine, vitamin E, calcium, iron, riboflavin, folate, and vitamin C. The prevalence of clinically diagnosed deficiencies varies by country, age, diet, and health status.

What are the signs that you are not getting enough vitamins?

Examples of possible signs of deficiency are fatigue, weakness, sores in the mouth, anemia, and changes in skin or nerve function. Some of these symptoms can occur for many different reasons and a person would need to get blood testing to determine if they have a deficiency.

Can a multivitamin help prevent nutritional deficiencies?

A multivitamin can help fill certain dietary gaps, particularly when food intake is limited. However, multivitamins are not substitutes for a varied diet, and some nutrients, such as calcium, may not be supplied in sufficient amounts.

Which vitamins are important for immune health?

Vitamins A, C, D, B6, B12 and folate, and minerals including zinc, iron and selenium are essential for the maintenance of a normal immune system. While replacing a deficiency may be beneficial, more is not always better.

Should I take vitamin supplements every day?

Some people don’t need daily supplements. The decision depends on dietary intake, age, medical conditions, medications, and individual nutrient requirements.

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