Nutrients Most People Don’t Get Enough Of

In a world filled with processed foods, busy schedules, and diet trends, it’s easy to miss out on key nutrients that keep our bodies running smoothly. Even people who eat a relatively healthy diet can have nutrient gaps due to soil depletion, food processing, and lifestyle factors. Deficiencies don’t always cause obvious symptoms right away, but over time, they can impact everything from energy levels to immune function and even mental health.

If you often feel fatigued, struggle with focus, or experience frequent muscle cramps, your body might be lacking certain essential vitamins and minerals. Here are some of the most underrated nutrients that many people don’t get enough of—and how to add them to your diet.

1. Magnesium: The Stress-Relieving Mineral

Magnesium is involved in over 300 biochemical reactions in the body, including muscle function, nerve signaling, and stress regulation. Yet, studies show that nearly 50% of people don’t get enough magnesium, partly because modern farming practices deplete it from soil.

A magnesium deficiency can lead to:

• Muscle cramps and spasms
• Anxiety and poor sleep
• Fatigue and brain fog
• High blood pressure

Best Food Sources:

• Leafy greens (spinach, kale)
• Nuts and seeds (almonds, pumpkin seeds)
• Dark chocolate (yes, really!)
• Avocados
• Whole grains (quinoa, brown rice)

If you deal with stress, headaches, or trouble sleeping, upping your magnesium intake may help.

2. Vitamin D: The “Sunshine” Vitamin

Vitamin D plays a crucial role in immune function, bone health, and mood regulation, yet an estimated 42% of adults are deficient—especially those who live in colder climates, spend little time outdoors, or have darker skin (which naturally reduces vitamin D absorption).

Low vitamin D levels can cause:

• Weak immune function (frequent colds or infections)
• Depression and mood swings
• Bone pain or increased risk of fractures
• Muscle weakness

Best Food Sources:

• Fatty fish (salmon, mackerel, sardines)
• Egg yolks
• Mushrooms (especially sun-exposed varieties)
• Fortified dairy and plant-based milk

Since food sources are limited, getting 10-30 minutes of sunlight daily or taking a vitamin D supplement can help maintain healthy levels.

3. Omega-3 Fatty Acids: Essential for Brain and Heart Health

Omega-3s are essential fatty acids that reduce inflammation, support brain function, and improve heart health. However, the modern diet is imbalanced, with too many omega-6 fats (found in processed foods) and not enough omega-3s.

A lack of omega-3s can lead to:

• Brain fog and poor concentration
• Dry skin and brittle hair
• Joint pain and stiffness
• Increased risk of heart disease

Best Food Sources:

• Fatty fish (salmon, tuna, sardines)
• Chia seeds and flaxseeds
• Walnuts
• Algae-based supplements (for plant-based diets)

Since most people don’t eat enough fish, omega-3 supplements (like fish oil or algae oil) can be beneficial.

4. Iron: The Energy-Boosting Mineral

Iron is critical for oxygen transport in the blood, and a deficiency can lead to anemia, which is one of the most common nutrient deficiencies worldwide. Women (especially those with heavy periods), vegetarians, and athletes are at a higher risk of low iron levels.

Signs of iron deficiency include:

• Constant fatigue and weakness
• Pale skin and brittle nails
• Frequent headaches
• Shortness of breath

Best Food Sources:

• Red meat (beef, liver)
• Shellfish (clams, oysters)
• Legumes (lentils, chickpeas)
• Dark leafy greens (spinach, Swiss chard)

Tip: Pair plant-based iron sources with vitamin C (like citrus fruits or bell peppers) to boost absorption.

5. Potassium: The Heart-Healthy Electrolyte

Potassium is an electrolyte that regulates blood pressure, muscle contractions, and fluid balance. Many people don’t get enough due to high consumption of processed foods, which are often low in potassium and high in sodium.

Low potassium levels can cause:

• Muscle cramps and weakness
• High blood pressure
• Fatigue and irregular heartbeat
• Increased risk of kidney stones

Best Food Sources:

• Bananas (a classic, but not the best source!)
• Sweet potatoes
• Beans and lentils
• Avocados
• Coconut water

If you frequently experience muscle cramps or high blood pressure, increasing your potassium intake may help.

6. Vitamin B12: The Nerve and Energy Booster

Vitamin B12 is essential for nerve function, red blood cell production, and energy levels. Deficiency is especially common in vegetarians, vegans, and older adults, as B12 is primarily found in animal products.

Signs of B12 deficiency include:

• Extreme fatigue and weakness
• Tingling or numbness in hands and feet
• Memory problems and difficulty concentrating
• Mood swings or depression

Best Food Sources:

• Meat (beef, chicken)
• Fish (salmon, tuna)
• Eggs and dairy
• Fortified plant-based milk and cereals

Since plant-based diets lack natural sources of B12, supplementation is often necessary for vegans and vegetarians.

7. Zinc: The Immune and Skin Supporter

Zinc is essential for immune function, wound healing, and skin health, yet many people don’t get enough—especially vegetarians, athletes, and those under chronic stress.

Zinc deficiency can lead to:

• Frequent colds and infections
• Slow wound healing
• Hair thinning
• Skin issues like acne

Best Food Sources:

• Shellfish (oysters, shrimp)
• Red meat and poultry
• Pumpkin seeds
• Chickpeas and lentils

Since zinc isn’t stored in the body long-term, it’s important to get enough daily through diet or supplements.

Small Changes, Big Health Benefits

Getting enough nutrients isn’t just about eating more—it’s about eating better. By adding more whole, nutrient-dense foods to your diet, you can prevent deficiencies, boost energy, and feel your best.

If you suspect you’re missing key nutrients, consider small daily swaps—like adding more leafy greens, nuts, fish, or whole grains—and watch how your body responds. Sometimes, the most powerful health improvements come from the nutrients we never realized we were missing.