7 Essential Nutrients Many People Are Missing from Their Diets

With the drop in temperatures comes the onset of cold and flu season, and for a lot of folks that means considering what they can do to boost their immune system. Are we getting enough vitamins and minerals? But nutritional gaps are not just a seasonal concern. Studies indicate that many billions of people globally are likely to be lacking sufficient amounts of multiple nutrients, regardless of whether they perceive their diets as balanced.

One large analysis published in The Lancet Global Health looked at dietary consumption of 15 key micronutrients in 185 countries and found that over five billion individuals were estimated to consume insufficient amounts of iodine, vitamin E and calcium, while more than four billion people were estimated to have inadequate dietary intake of iron, riboflavin, folate and vitamin C.

These nutrients are involved in everything from energy production and immune function to bone health, thyroid function, and healthy aging.

The good news is that many nutritional gaps can be addressed through simple dietary changes. In some cases, targeted supplementation may also be helpful.

What the Research Found About Nutrient Deficiencies

The researchers analyzed dietary data representing approximately 99% of the global population, comparing estimated nutrient intake with nutritional requirements.

There were seven nutrients that appeared to be especially underrepresented in diets:

An important distinction is that inadequate dietary intake does not necessarily mean someone has a clinically diagnosed deficiency. The study estimated nutrient intake from foods without accounting for supplementation or fortification, and it did not measure nutrient levels in the blood.

Still, the findings highlight how easily common nutrient gaps and inadequate vitamin and mineral intake can be overlooked.

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

Which nutrients should be a focus of increased attention? How do we ensure we are consuming enough of them?

1. Iodine: Essential for Thyroid Function and Metabolism

Iodine is a trace mineral essential for making thyroid hormones. The thyroid hormones control the metabolic rate of the body as well as growth and development. Thyroid hormones also control how your body uses energy, which is vital to proper brain and nervous system development in the fetus and young child.

Inadequate iodine intake can contribute to thyroid problems, including goiter and hypothyroidism.

Best food sources of iodine:

• Iodized table salt

• Fish and shellfish

• Milk, yogurt, and cheese

• Eggs

• Seaweed, although iodine content varies considerably

In the United States, iodized salt is an important dietary source. However, many specialty salts, including sea salt and Himalayan salt, are not iodized unless specifically labeled.

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

Pathway Thyroid Support is a dietary supplement that contains iodine-rich kelp in combination with other vitamins, minerals and herbs meant to help promote normal thyroid function. Not everyone needs iodine supplements, as taking too much can be detrimental to some thyroid conditions. Anyone with a thyroid condition should check with their doctor before taking an iodine-containing supplement.

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2. Calcium: More Than Just a Bone-Building Mineral

We all know that calcium contributes to strong bones and teeth, but it’s also vital for muscles to contract properly, nerves to send signals, and blood to clot normally.

Approximately 99% of the body's calcium is stored in bones and teeth. When dietary calcium intake is consistently inadequate, the body may draw on these stores to maintain normal blood calcium levels.

Over time, inadequate calcium intake can contribute to poor bone health, particularly when combined with insufficient vitamin D.

Best food sources of calcium:

• Milk, yogurt, and cheese

• Calcium-fortified plant-based beverages

• Calcium-set tofu

• Canned salmon or sardines with bones

• Kale, bok choy, and other low-oxalate leafy greens

Although spinach contains calcium, much of it is poorly absorbed because of its oxalate content.

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 consideration: Pathway Certified Organic Whole Food Plant Calcium provides calcium from Aquamin®, a mineral-rich red algae source, along with vitamin D3, vitamin K2, and magnesium.

Vitamin D supports calcium absorption, while vitamin K is involved in proteins important for bone metabolism.

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These supplements are best used when there isn't enough dietary intake of calcium. The amount in a supplement should be taken into account along with the calcium consumed from foods, and vitamin K-containing formulas might not be suitable for patients on the blood thinner warfarin.

3. Iron: Important for Energy and Oxygen Transport

Iron is required to make hemoglobin, which is the oxygen-carrying protein found in red blood cells.

It also supports normal immune function, cognitive 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, causing symptoms such as fatigue, weakness, shortness of breath, headaches, and difficulty concentrating.

Women with heavy menstrual periods, pregnant women, young children, and people who consume little or no meat may be at increased risk.

Best food sources of iron:

• Lean beef and poultry

• Oysters and other shellfish

• Lentils, beans, and chickpeas

• Tofu

• Pumpkin seeds

• Iron-fortified cereals

Heme iron from animal sources tends to be better absorbed than non-heme iron from plants.

One simple way to improve iron absorption is to combine plant-based iron sources with vitamin C. For example, add bell peppers to lentil soup 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 daily. Requirements increase during pregnancy.

Supplements: Iron supplements may be useful for replacing what has been lost in an iron-deficiency state, but should not be used routinely unless there is a clear need. Excessive iron intake can cause harm.

Village Green Apothecary carries Iron Supplements in different forms, including options designed for individuals who experience digestive discomfort with conventional iron products. A healthcare professional can help determine the appropriate form and dose based on blood work, including ferritin and hemoglobin levels.

4. Folate (Vitamin B9): Important for Cell Growth and Healthy Blood Cells

Folate is a water-soluble B vitamin that is needed to make DNA, for cell division, and for the production of healthy red blood cells.

This is particularly crucial during pregnancy, as folate helps decrease the incidence of neural tube defects in a developing fetus.

Folate is also involved in homocysteine metabolism together with vitamin B12. Homocysteine metabolism is part of normal cell function.

Low folate levels can lead to a type of anemia called megaloblastic anemia that causes fatigue, weakness, and other symptoms.

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 the form commonly used in fortified foods and supplements. Some supplements also contain 5-methyltetrahydrofolate (5-MTHF), a biologically active form of folate.

How much do you need? Most adults need 400 mcg dietary folate equivalents (DFE) daily. Pregnant women need 600 mcg DFE.

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

Supplement: Pathway Certified Organic Whole Food B-Complex contains not only folate but also other B vitamins that play a role in energy production and nervous system health.

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It’s therefore a good idea to have both your vitamin B12 and your folate levels checked if you’re experiencing anemia or unexplained fatigue, as high intakes of folate can mask symptoms of a vitamin B12 deficiency.

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

Riboflavin may not receive as much attention as vitamin B12 or vitamin D, but it plays an essential role in how the body produces energy.

Vitamin B2 is part of the coenzymes FMN and FAD, which play an important role in the body's energy metabolism and other chemical processes.

Riboflavin also helps maintain normal skin, eye, and nervous system function and supports antioxidant enzyme activity.

Although severe riboflavin deficiency is relatively uncommon in the United States, inadequate intake can occur, particularly in people with limited dietary variety.

Signs of deficiency may 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.

Also consider: Pathway Certified Organic Whole Food B-Complex offers 7.7 mg of riboflavin in a two-tablet serving. It also includes other B vitamins such as thiamin, niacin, vitamin B6, folate, and vitamin B12.

B-complex supplements may be useful when dietary intake is inadequate or when several B vitamins need attention. However, taking extra B vitamins does not necessarily increase energy in someone who already has adequate nutrient levels.

6. Vitamin C: Supports Immune Health, Collagen, and Iron Absorption

Vitamin C is a vital antioxidant that can help shield your cells from oxidative stress. It’s also necessary for proper immune system function, wound healing, and collagen synthesis.

Collagen is a structural protein found in skin, blood vessels, cartilage, bones, and connective tissues.

Vitamin C is also needed for the absorption of non-heme iron, making it especially important for people who rely primarily on plant-based sources of iron.

During cold and flu season, vitamin C often receives extra attention. While regular vitamin C supplementation may modestly shorten the duration of common colds, research does not show that it consistently prevents colds in the general population.

Best food sources of vitamin C:

• Red and green bell peppers

• Kiwi

• Strawberries

• Oranges and grapefruit

• Broccoli

• Brussels sprouts

• Potatoes

Funny enough, you can get more vitamin C from a serving of red bell pepper or kiwi than from an orange.

How much do you need? For adult men, that’s 90 mg per day, while for adult women, that’s 75 mg per day. If you’re a smoker, you need an extra 35 mg per day since smoking elevates your risk of oxidative stress and your body’s need for vitamin C.

Supplement consideration: Pathway Whole Food Vitamin C provides 500 mg of vitamin C per two-capsule serving, sourced from acerola extract. The formula also includes a whole-food complex and a probiotic and enzyme blend.

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For people who prefer a powder, Pathway Buffered Vitamin C Crystals provides vitamin C as calcium ascorbate, a less acidic form.

More isn't always better because large amounts of vitamin C may lead to digestive issues, and if you have certain medical conditions you should talk to your healthcare provider about supplementation.

7. Vitamin E: An Antioxidant That Protects Cell Membranes

Vitamin E is a fat-soluble antioxidant which protects cell membranes from oxidative stress.

It also helps to support healthy immune function and cell-to-cell communication.

In a global nutrition study, they found that about 67% of people got an inadequate amount of vitamin E from their diet, which makes it one of the most commonly underconsumed nutrients.

However, low intakes do not always mean that a person has a vitamin E deficiency. Clinical deficiencies of vitamin E are rare and are seen mostly in individuals with fat malabsorption disorders.

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 consideration: Some Pathway multivitamin formulas, including Pathway Women's One Daily, provide vitamin E alongside other essential vitamins and minerals.

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Those taking supplements should also keep in mind that vitamin E in high doses can increase the risk of bleeding, particularly for those already on blood thinners or antiplatelet medications. If you're generally healthy, a good place to start is increasing your consumption of vitamin E-rich foods.

Are You Getting Enough Essential Vitamins and Minerals?

A nutrient deficiency does not always produce obvious symptoms right away. Inadequate intake may continue for months or years before noticeable health problems develop.

Symptoms like fatigue, weakness, poor concentration, and changes in the skin or hair may be caused by nutritional deficiencies, but these are too nonspecific to determine which nutrient might be lacking.

Certain groups may be more likely to experience nutritional gaps, including older adults, people with restrictive diets, pregnant women, individuals with digestive disorders, and people taking medications that interfere with nutrient absorption.

If you are concerned about a possible deficiency, a health care professional may be able to help you determine if a change in your diet, blood testing, or supplementation is the right move for you.

Simple Ways to Improve Your Nutrient Intake

You don’t need a meal plan to make your diet more nutritious. Small steps are all that’s needed.

Eat a variety of colorful vegetables and fruits. Different colors often provide different combinations of vitamins, minerals, and protective plant compounds.

Include protein-rich foods. Fish, eggs, dairy, legumes and lean meat are rich in important nutrients such as iron, riboflavin and other B vitamins.

Eat nutrient-dense snacks. Almonds, sunflower seeds, yogurt, and fruit can contribute valuable nutrients between meals.

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

Supplements may be necessary sometimes. A multivitamin or other specific vitamin or mineral may be helpful if you can’t get all the nutrients you need from food. The right product for you depends on your diet, medical history, medications, and other factors.

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, our goal is to help you make informed decisions about nutrition and supplementation. Our Pathway line offers a range of vitamins, minerals, and nutritional formulas designed to support individual health needs.

As always, a balanced diet should form the basis of any healthy lifestyle, but there are certain supplements that can help fill in the gaps.

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?

Symptoms may include tiredness, weakness, mouth sores, anemia, or alterations of the skin or nervous system. Because there are other potential causes for these conditions, a blood test may be needed to determine if one is deficient in a certain nutrient.

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 help maintain normal immune function. It's essential that you address any deficiencies, but you may not get more immune benefit from taking too much of these nutrients.

Should I take vitamin supplements every day?

It is not necessary for all individuals to take supplements every day. This is based upon diet, age, disease state, medication and specific nutrient needs.

What can cause nutrient deficiencies by reducing nutrient absorption?

Some foods and food pairings affect how well nutrients are absorbed. Spinach contains calcium, but much of it is poorly absorbed because of its oxalate content. Vitamin D supports calcium absorption, so insufficient vitamin D combined with inadequate calcium intake can contribute to poor bone health. Non-heme iron from plants tends to be absorbed less well than heme iron from animal sources, and vitamin C is needed for non-heme iron absorption.

What nutrient deficiencies cause fatigue?

Iron deficiency is one of the most common nutritional deficiencies worldwide. When iron stores become too low, iron-deficiency anemia may develop, causing fatigue, weakness, shortness of breath, headaches, and difficulty concentrating. Low folate can lead to megaloblastic anemia, which also causes fatigue and weakness. Signs of riboflavin deficiency may include anemia. Anyone with anemia or unexplained fatigue should have both vitamin B12 and folate levels checked, since high folate intake can mask a B12 deficiency.

Disclaimer: This article is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Consult a qualified healthcare professional before beginning a supplement regimen, particularly if you take medications, are pregnant, or have an existing medical condition.

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