Top 5 Nutrient Deficiencies I See in Clinic: What to Test, What to eat
- melijlee
- Sep 25
- 5 min read
Updated: Sep 25
Nutrient deficiencies can greatly affect your health and well-being, especially as age sets in. Being aware of these deficiencies, their causes, symptoms, and remedies is vital for living a healthier life. This guide will help you understand the top five nutrient deficiencies, illustrating their causes, symptoms, dietary solutions, and testing options to keep you on the path to better health.
1. Vitamin D Deficiency
Signs and Symptoms
Common signs of a vitamin D deficiency include fatigue, bone pain, auto-iimmune conditions, frequent infections, skin issues and muscle weakness. Research suggests that about 42% of American adults are deficient in vitamin D, which can lead to more severe issues, including osteoporosis and rickets in children.
Causes
Vitamin D deficiency frequently results from not getting enough sunlight. This is particularly true in colder or rainy climates, where sunlight exposure is limited during winter months. People who spend most of their time indoors are also at risk. Conditions like celiac disease, Crohn's disease or other diseases that hinder vitamin D absorption, as well as autoimmune diseases which can increase Vitamin D usage may further worsen low Vitamin D status.
What to Eat
To increase your vitamin D levels, add more fatty fish (such as salmon and mackerel), fortified dairy products, and egg yolks to your meals. Most importantly, don't be afraid to get your morning sun when you wake up!
Meal Ideas
Strive to enjoy vitamin D-rich foods several times a week. For instance, a salmon salad paired with leafy greens and a yogurt dressing not only adds variety but also enhances your nutrient intake.
Testing
A blood test is the most reliable way to check your vitamin D levels. Once we have the numbers, we can determine the correct supplement dosage for you. Genetic testing to find out how you metabolize Vitamin D can also be helpful to see if you have difficulty absorbing it naturally.
2. Iron Deficiency
Signs and Symptoms
Signs of iron deficiency include fatigue, weakness, pale skin, irregular periods, poo circulation, and shortness of breath. It’s estimated that about 5 million Americans suffer from anemia due to iron deficiency, highlighting the seriousness of this condition.
Causes
Iron deficiency can occur due to inadequate dietary intake, unbalanced vegetarianism, or due to excessive blood loss such as in menstruation or gastrointestinal issues. Certain conditions, like celiac disease, and gastrointestinal reflux disease, also affect iron absorption, further exacerbating the issue.
What to Eat
To raise your iron levels, consider cooking with a cast-iron wok or incorporate red meat, organ meat, lentils, beans, and dark leafy greens. Taking these with coffee or tea can decrease iron absorption, while pairing with vitamin C-rich sources can enhance absorption significantly.
Meal Ideas
Consider adding beans to salads or enjoying a stir-fry with beef and spinach to boost your iron intake. Organ meats such as beef liver, pork liver and chicken pate are also full of nutrients and iron.
Testing
A blood test for ferritin is most often prescribed for those with low energy, low meat consumption or poor absorption. Additional iron testing can show meaningful signs about inflammation and how your body transfers. With these numbers, we can determine if supplementation is appropriate for you.
3. Vitamin B12 Deficiency
Signs and Symptoms
Common symptoms are fatigue, weakness, constipation, loss of appetite, and neurological issues like numbness or tingling in extremities. A substantial 15% of older adults are estimated to have low vitamin B12 levels.
Causes
Vitamin B12 deficiency is often observed in vegetarians and vegans because this vitamin is predominantly found in animal products. Certain health issues, such as pernicious anemia, can also prevent proper absorption of B12.
What to Eat
Include meat, fish, dairy products, Japanese nori seaweed and algae in your diet.
Meal Ideas
Start your day with eggs and cheese or a smoothie made with B12 almond milk and berries and algae to boost your B12 intake.
Testing
A B12 can measure B12 levels, and deficiency may additionally be seen on a complete blood count (CBC).
4. Magnesium Deficiency
Signs and Symptoms
Symptoms of magnesium deficiency include muscle cramps, fatigue, irritability, and even irregular heartbeat. Chronic magnesium deficiency may lead to more serious health conditions, including heart disease.
Causes
Magnesium deficiency often stems from not consuming enough magnesium-rich foods, but magnesium levels also decrease naturally with age. It may also result from gastrointestinal diseases or heavy alcohol use, which can hinder absorption as well as certain medications, including diuretics, can also affect magnesium levels.
What to Eat
Focus on whole foods rich in magnesium like nuts, seeds, whole grains, and leafy greens.
Meal Ideas
Add magnesium-rich snacks like almonds or toss spinach into your smoothies and salads to heighten your magnesium intake, especially before a workout. A bit of dark chocolate can also be a nice mood-boosting pick-me up with magnesium.
Testing
Magnesium levels can be measured through a blood test or a urine test through an essential mineral panel.
5. Calcium Deficiency
Causes
Calcium deficiency is commonly due to a lack of dietary intake, particularly among individuals who avoid dairy products and foods with bone. Some medical conditions, like osteoporosis, can also interfere with calcium absorption and retention.
Signs and Symptoms
Symptoms may include brittle nails, muscle cramps, heart arrhythmia, and an increased risk of fractures. Long-term calcium deficiency can lead to osteopenia or osteoporosis, conditions that affect bone density and structure.
What to Eat
To boost calcium intake, enjoy dairy products, dark leafy greens like kale, tofu, and animal products with bone.
Meal Ideas
Try a yogurt parfait with fruits and nuts or nutritious beef bone broth to enhance your calcium consumption. Small crispy fried fish with edible bones make a great calcium rich snack.
Testing
Testing calcium levels can be done through the blood or urine depending on your signs and symptoms, but is most often done indirectly with a bone density scan.
Bonus 6. Vitamin B6
Causes
While B6 deficiency is rarely documented, B6 inadequacy is often observed in the modern diet. This is because mono-cropping and conventionally mass-produced agriculture has depleted the soil of nutrients and bacteria producing B6. Certain digestive issues, such as Crohn's, can also prevent proper absorption of B6. Alcohol dependence not only decreases absorption of B6, but also increases its need and usage during the detoxification process.
Signs and Symptoms
Common symptoms are fatigue, mood imbalances, decreased tolerance to stress skin problems such as dermatitis and cheilosis around the edges of the mouth, and neurological issues like weakness, confusion and seizures. Over 50% of patients in my practise have been found to have low levels of B6.
What to Eat
To reach optimal B6 levels, incorporate organ meats, fish, dark leafy greens, dairy, bananas, and chickpeas in your diet.
How to Eat
Go back to traditions with pork liver congee or sheperd's pie made with meat and organ meat to boost your B6 intake. Chicken pate is a great way to introduce liver back into your life too!
Testing
Unfortunately, B6 is not a test commonly prescribed by GPs despite the prevalence of low B6. A urine panel including other vitamins and minerals is a convenient and painless method to learn more about your energy and metabolism..
Understanding Nutrient Deficiencies
By recognizing the symptoms and addressing the underlying causes of sub-optimal nutrition, w can support healthy aging and higher resilience to disease. Get tested to stay on the right path to a balanced and healthy lifestyle. With a focus on whole foods and mindful eating, you can make a significant impact on your nutrient intake and overall health.
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