5 Nutrient Deficiencies That Are Surprisingly Common

Getting all the right nutrients in your diet is absolutely essential for a healthy mind and body. But the demands of modern life can make it hard to get all the nutrients you need in three meals a day. Because of this, some deficiencies are more common than others. Here are some of the most common nutrient deficiencies.

1. Vitamin D:

Vitamin D is not just important for healthy bones. Research shows that it also plays a role in your immune function, heart health, and a balanced mood1. The main source of vitamin D is the sun, but most of us spend the bulk of our day indoors, making vitamin D deficiency extremely common. Since there are few foods that contain vitamin D, you may want to take a vitamin D3 supplement.

2. Magnesium:

Magnesium is most commonly referred to as the "relaxation mineral," because it helps the body handle stress, helps muscles relax, supports sleep, and promotes GI regularity. But this multitasking mineral also plays a role in the health of your heart, blood vessels, brain, bones, skeletal muscles, lungs, and pancreas2. You can find magnesium in leafy greens, beans, and whole grains. If you don't eat enough of these, you may want to try a magnesium supplement.

 3. B vitamins:

B vitamins give you energy and support healthy brain function. According to the Harvard School of Public Health, only a fraction of U.S. adults currently get the recommended daily intake of all B vitamins from their diets alone3. B vitamins are water soluble and aren't stored in the body long term, so you need to replace them regularly. It can be a bit confusing to know which B vitamins are the most important and what combo you might need to take. Each one is different, but they all work together in complementary ways. We suggest taking a B-Complex vitamin because it contains all eight B vitamins your body needs.

4. Omega-3s:

Doctors and scientists are getting behind the health benefits of the 'good' fats found in avocado, coconut oil, nuts, and seeds. But of all the beneficial fats we should be consuming, omega-3 polyunsaturated fatty acids might be the most important. Eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA) are the two primary omega-3s that support a healthy heart and brain function and a healthy inflammatory response4. You can find them in fatty fish like salmon, or in fish oil supplements. If you're vegan, it's harder to get the omega-3s we need from food, but you can get them from our Vegan DHA supplements sourced from algae, or our vegan Omega + DHA Gummies sourced from chia seed oil and algal oil.

5. Calcium:

Your body needs calcium to build and maintain strong bones. Your heart, muscles, and nerves also need calcium to function properly5.  A long-term calcium deficiency can lead to dental changes, cataracts, alterations in the brain, and osteoporosis, which causes the bones to become brittle. Vegans and those who are dairy-sensitive tend to be low in calcium. If you aren't eating enough calcium-rich foods, you may want to take a plant-based calcium complex supplement.

2. Magnesium in man: implications for health and disease, 2015 Jan;95(1):1-46. doi: 10.1152/physrev.00012.2014.