11 Most Common Nutrient Deficiencies
By Dr . Mercola If you eat a balanced , whole-food diet like the one described in my nutrition plan , you ’ re probably getting adequate amounts of the vitamins and minerals your body needs to function . If not ( and this applies to the majority of the U . S . population ), there ’ s a good chance you may be lacking important nutrients .
Even if you do eat well , how and where your food was grown can also influence your nutritional intake . Soil quality , storage time , and processing can significantly influence the levels of certain nutrients in your food .
Your age and certain health conditions ( digestive issues and others ) can also impact your body ’ s ability to absorb the nutrients in your food .
Unfortunately , in many cases nutrient deficiencies can be difficult to assess , and you may not develop symptoms until the deficiency has become quite pronounced .
Below , I will review 11 of the most common nutrient deficiencies , 1 and how to address them . Eating real food is usually your best bet , but sometimes supplementation may be advisable , especially if you ’ re showing signs of deficiency .
# 1 : Vitamin D
Vitamin D deficiency is prevalent in people of all ages , especially in those who choose to use topical sun screens ( which blocks vitamin D production ) or limit their outdoor activities . Researchers estimate that 50 percent of the general population is at risk of vitamin D deficiency and insufficiency , and this percentage rises in higher-risk populations such as the elderly and those with darker skin .
Signs indicating you may have a vitamin D deficiency include being over the age of 50 , having darker skin , obesity , achy bones , feeling blue , head sweating , and poor immune function .
Your best bet is to get your vitamin D level tested twice a year . Based on the evaluation of healthy populations that get plenty of natural sun exposure , the optimal range for general health appears to be somewhere between 50 and 70 ng / ml . As for how to optimize your vitamin D levels , I firmly believe that sensible sun exposure is the best way , although vitamin D-rich foods and D3 supplements may also be necessary if you cannot get adequate sun exposure year-round .
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