Are you getting enough essential vitamins and minerals? Micronutrient deficiencies may be more common than you think and could be affecting 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
The researchers analyzed data from 31 countries. They then used these patterns to estimate the intake of 15 important nutrients for different age and gender groups in 185 countries.
Ultimately, this helped them estimate how many people around the world might be lacking these nutrients.
According to their estimates, more than half of the world’s population does not 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 be getting enough:
- Iron (65%)
- Riboflavin (55%)
- Folate (54%)
- Vitamin C (53%)
The study also analyzed nutrient intake by sex. He proposed:
- Women may be more likely than men to have greater deficiencies in iodine, vitamin B12, iron, and selenium.
- Men may experience greater deficiencies of magnesium, vitamin B6, zinc, vitamin C, vitamin A, thiamine (B1), and niacin (B3) than women.
Why is it important
The researchers note that these nutrient intakes are only estimates and may have overestimated some deficiencies. But the study highlights a global public health problem.
Even in developed countries, many people lack at least one essential nutrient.
Iron deficiency is the most widespread, especially in young children and premenopausal women (1).
The body needs micronutrients in small amounts, but they are essential for optimal health.
Micronutrients also play a key role in metabolic health, influencing metabolism and body weight (2). Maintaining adequate levels of micronutrients is also essential for mental health and mood (3).
If certain micronutrients are too low, our body cannot function properly. This increases the risk of diseases such as cancer, diabetes and heart disease (1).
But addressing micronutrient deficiencies is not just about avoiding illness or disease. Getting enough micronutrients helps maintain daily energy levels and bodily functions (4).
Ultimately, your vitamin and mineral levels affect your daily life and long-term health.
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Understand the seven nutrients of concern
Knowing the specific functions of micronutrients in our body can help guide our dietary 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, babies, and children.
- vitamin e: Vitamin E acts as a powerful antioxidant. Its lack 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 an increased risk of fractures.
- Iron: Iron is necessary to transport oxygen in the blood. An iron deficiency can cause iron deficiency anemia, which often causes fatigue and mental confusion and, if left untreated, can cause other serious complications.
- Riboflavin (Vitamin B2): Riboflavin helps cells function and convert nutrients into energy. Inadequate levels can cause skin disorders, and severe and prolonged riboflavin deficiency can even cause anemia.
- folate: Folate is necessary to produce and repair our DNA. Deficiency can lead to megaloblastic anemia and cause mouth sores. In pregnant women, folate deficiency can cause 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 lead to scurvy, which can cause weakness, depression, and bleeding gums.
About the expert
Kelsey Costa, MS, RDN is a registered dietitian and writer who provides impactful nutritional consulting services to leading health brands. He is an influential figure in nutrition science communication, promoting global public health and nutrition education.
How to know if you are deficient
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 signs of micronutrient deficiencies include, but are not limited to, constant tiredness, frequent illnesses, and problems with skin, hair, and nails (1, 5).
However, keep in mind that other health problems can also cause these symptoms.
If you experience these or other signs and symptoms, talk to a healthcare professional. This is true even if you don’t have symptoms but think you may be at risk for a nutrient deficiency.
If you’re simply curious about your nutrient levels, you can still ask your provider to run a blood test or purchase an at-home nutrient deficiency testing 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, such as whole fruits and vegetables.
2. Promote a healthy intestine
Furthermore, a healthy intestine and a nutrient-rich diet go hand in hand.
Our gut microbiome influences how well we absorb vitamins and minerals (6). Our gut bacteria can also create specific vitamins (7).
Additionally, certain micronutrients help healthy gut bacteria thrive (7).
To improve gut health and your micronutrient status, try eating more probiotic and high-fiber 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 track your fiber and many key micronutrients, including iron, calcium, and vitamin C.
Tracking your intake over time can help you create a clearer picture of your nutrition and discover areas for improvement.
4. Work with a registered dietitian
Working with a registered dietitian can further support your efforts. They provide personalized guidance on how to incorporate nutrient-dense foods and make lasting dietary changes.
5. Know if you are at higher risk
Ideally, take a food-first approach. But some people may need micronutrient supplements due to factors that affect our levels, such as:
- Menstruation
- Pregnancy
- Gastrointestinal conditions
- Certain diseases or hormonal disorders.
- Restrictive diets (such as vegan or ketogenic)
- Age (infants, toddlers, and older adults)
If you are at increased risk for deficiencies, consult a registered dietitian or health care professional. This is especially important if you have a health problem or take medication. 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 the guidance of a health professional.
The post Are You Getting Enough Nutrients? Find out what 5 billion people are missing appeared first on MyFitnessPal blog.
