Is Your Body Trying to Tell You Something? Common Nutrient Inadequacies and Deficiencies

The mention of nutrient deficiencies might conjure up images of developing nations, but the typical American diet also can leave big nutritional gaps. Depending on lifestyle and eating habits, some people may be lacking in certain nutrients.

Several nutrients are under consumed in the United States. These include potassium, calcium and vitamin D. Low intakes of iron have been found among adolescent girls. And individuals who are pregnant may not be able to consume enough iron from foods to meet the higher amount needed during pregnancy. Getting nutrients from food is preferred, but there may be times when a supplement is needed. Be sure to talk with a health care provider before taking any dietary supplements.

For some of these nutrients, deficiency is rare. However, inadequate amounts over time may cause your body to develop symptoms. These should be discussed with your doctor or another health care provider.

Here are a few examples of nutrients that some Americans do not consume enough of, as well as foods and beverages that contain them:

Iron

Iron is important in several body functions and plays an essential role for blood health. Low intake of iron is a concern, particularly for young children, females who are menstruating and pregnant individuals. A common sign of an iron deficiency is fatigue. Other symptoms of iron-deficiency may include dizziness, headache, sensitivity to cold, paleness and weakness. Unusual cravings for ice or dirt may also occur. Children may experience poor appetite and lethargy when they're anemic. Early detection is important for healthy growth and development.

Iron is available in a variety of plant and animal foods. Plant-based sources are often higher in iron. However, research suggests iron is better absorbed from animal sources. Lean meat, poultry and seafood provide iron that the body can use easily. Other choices include lentils, beans, spinach and iron-fortified cereals. Eating a vitamin C-rich food or beverage with your meal may help increase iron absorption. Women who are pregnant or are planning to become pregnant should ask their health care provider if a supplement may be needed.

Calcium

Postmenopausal women and people who limit or avoid dairy are at the highest risk for calcium deficiency. Over time, a calcium deficiency may result in weakened bones, fractures and even abnormal heart rhythms. Sources of calcium include dairy products such as milk, yogurt and cheese; calcium fortified soymilk, tofu and orange juice; and salmon with edible bones.

Vitamin D

The many benefits of "the sunshine vitamin" are still being studied and may include bone health and support for the immune system. Before bone structure is affected, symptoms of a deficiency may include bone pain, muscle weakness or more frequent infections. People at highest risk for deficiency include breastfed infants, older adults or people with dark skin, as well as individuals with celiac disease or obesity. Fortified dairy products, salmon and tuna are all sources of this important nutrient. Mushrooms exposed to UV light also provide vitamin D. Sunlight can help your skin naturally make vitamin D. However, sunscreen and climate may limit how much vitamin D the body can make.

Vitamin C

Although no longer considered a nutrient of public health concern, vitamin C deficiency is a risk for anyone following a severely restricted diet over time. People who don't eat enough fruits and vegetables are at risk of inadequate intake. If you notice bleeding gums, easy bruising and wounds that seem to heal slowly, you may have insufficient vitamin C intake. In addition to oranges, pineapple, lemons and limes, other sources of this vitamin include bell peppers, broccoli, potatoes, guava, papaya, kiwi and strawberries.

If you have any concerns relating to vitamin or mineral deficiencies, consult your doctor or a registered dietitian nutritionist.