What are you deficient in?

You may say – time, or money and that could be true, but let’s look at your body and which micronutrients, namely minerals and vitamins, essential for your well-being are most likely deficient.

Let’s recap on vitamins and minerals: what are they?

Vitamins and minerals are essential nutrients that the body needs in small amounts to function properly.

Vitamins are organic compounds that the body can’t produce on its own, so they must be obtained through the diet.

Minerals, on the other hand, are inorganic substances that are found in soil and water and are absorbed by plants or eaten by animals.

The micronutrients, vitamins, minerals, and other compounds that people are most likely to be deficient in can vary depending on factors such as age, gender, health status, and dietary habits. However, here are some of the most common nutrient deficiencies.

What proportion of the population is deficient in various minerals

Deficiency prevalence and inadequate intake prevalence are two measures used to assess the prevalence of insufficient intake of micronutrients.

Deficiency and inadequate intake

Deficiency prevalence refers to the proportion of individuals in a population who have a clinical or biochemical deficiency of a particular micronutrient. This is usually determined by measuring the concentration of the micronutrient in blood or urine and comparing it to a reference range. A deficiency is generally defined as a concentration that falls below the lower limit of the reference range.

Severe deficiency: Deficiency prevalence is often used to assess the burden of severe micronutrient deficiencies, which can cause serious health problems. Whilst vitamin and mineral deficiencies are common, severe deficiencies are much rarer and much more dangerous.

Inadequate intake prevalence, on the other hand, refers to the proportion of individuals in a population whose usual intake of a particular micronutrient is below a recommended level. The recommended level is typically based on the estimated average requirement (EAR), which is the amount of the nutrient that is estimated to meet the needs of 50% of the population. Inadequate intake prevalence is often used to assess the overall burden of insufficient micronutrient intake, including both mild and severe deficiencies.

Both deficiency prevalence and inadequate intake prevalence are important measures for understanding the nutritional status of a population and identifying areas where interventions may be needed to improve micronutrient intake.

Please note that these percentages may vary depending on the age, sex, and health status of the population, as well as other factors such as dietary habits and geographic location. In fact, geographic location could be the defining factor.

These are approximate percentages of the population that are deficient or have inadequate intake of certain nutrients:

Nutrient	Deficiency prevalence	Inadequate intake prevalence
Vitamin D	40-80%	50-75%
Iron	9%	10-30%
Vitamin B12	3.2%	15%
Calcium	6%	50%
Magnesium	48%	50-80%
Zinc	17%	20-25%

The deficiencies above are the ones you should be particularly concerned with but, the body is all about balance and other nutrient deficiencies can also be very dangerous. But mostly it is the very severe deficiencies that affect a tiny fraction of those who are deficient the ones that will have an immediate effect on your well-being. For example, Vitamin C deficiency is linked with scurvy, the disease which affected sailors on long journeys, due to a diet lacking in variance. But it is very uncommon today in the general population.

Nutrient	Deficiency Prevalence	Inadequate Intake Prevalence
Vitamin A	19.1%	50%
Vitamin C	7.1%	23%
Vitamin E	Low	Low-ish
Folate	8.3%	19%
Vitamin B6	10.5%	25%
Vitamin B1 (Thiamin)	1.2%	10%
Vitamin B2 (Riboflavin)	9.5%	25%
Vitamin B3 (Niacin)	2.6%	7%
Iodine	29.4%	60%
Selenium	19.2%	50%

Quick overview of various deficiencies

Our bodies are very complex and processes require a whole bunch of macro and micronutrients, some of which we are deficient in. It is not necessarily a disaster, but perhaps a cause for concern. One thing is feeling sick and the body failing and another not feeling that great. Some deficiencies are more of a concern than others but overall it is important to look after all micronutrient intake and the best way is by having a nutrient-rich varied diet.

1. Vitamin D: Vitamin D deficiency is common, especially in regions with limited sun exposure. This vitamin is crucial for bone health, immune function, and other physiological processes.
2. Iron: Iron deficiency is especially common among women, children, and vegetarians/vegans. Iron is essential for the formation of red blood cells and the delivery of oxygen to the body’s tissues.
3. Vitamin B12: Vitamin B12 deficiency is common among older adults and vegetarians/vegans who don’t consume enough animal products. This vitamin is important for brain function, nerve health, and the production of red blood cells.
4. Calcium: Calcium deficiency is common among older adults and people who don’t consume enough dairy products. Calcium is essential for bone health, nerve function, and muscle contraction.
5. Magnesium: Magnesium deficiency is common among people with chronic health conditions, such as type 2 diabetes and gastrointestinal disorders. Magnesium is important for bone health, energy metabolism, and nerve function.
6. Zinc: Zinc deficiency is common among people with gastrointestinal disorders and vegetarians/vegans who don’t consume enough whole grains and legumes. Zinc is important for immune function, wound healing, and the production of DNA and proteins.
7. Vitamin A deficiency can cause a variety of health problems, including night blindness, dry eyes, increased susceptibility to infections, and skin issues. In severe cases, it can lead to complete blindness, particularly in children who are malnourished. Vitamin A is important for vision, immune function, and skin health.
8. Vitamin C: A deficiency in Vitamin C can lead to scurvy, a condition characterized by weakness, anemia, gum disease, and skin problems. Vitamin C plays a crucial role in collagen production, which is important for the health of connective tissue throughout the body, including skin, cartilage, and bones. It is also an important antioxidant and helps with iron absorption.
9. Vitamin E deficiency is rare but can lead to muscle weakness, loss of coordination, and vision problems. It is a powerful antioxidant that helps protect cells from damage, and it is important for immune function and skin health.
10. Folate deficiency can cause anemia, fatigue, and birth defects in pregnant women. Folate, also known as vitamin B9, is important for DNA synthesis and cell division, making it critical for fetal development and healthy red blood cells.
11. Vitamin B6 deficiency can lead to anemia, skin inflammation, and neurological problems, including seizures and depression. Vitamin B6 is important for the production of neurotransmitters, such as serotonin and dopamine, which regulate mood and behavior.
12. Vitamin B1 (Thiamin) deficiency can cause a condition called beriberi, which is characterized by weakness, nerve damage, and heart problems. Vitamin B1, also known as thiamin, is important for energy production and nerve function.
13. Vitamin B2 (Riboflavin) deficiency can cause skin and eye problems, as well as anemia and mouth sores. Vitamin B2, also known as riboflavin, is important for energy production, skin health, and vision.
14. Vitamin B3 (Niacin) deficiency can cause a condition called pellagra, which is characterized by diarrhea, skin rashes, and dementia. Vitamin B3, also known as niacin, is important for energy production and healthy skin, nerves, and digestion.
15. Iodine deficiency can lead to goiter, a condition characterized by an enlarged thyroid gland, as well as mental and physical retardation in children. Iodine is important for the production of thyroid hormones, which regulate metabolism and growth.
16. Selenium deficiency can lead to muscle weakness, thyroid problems, and an increased risk of certain types of cancer. Selenium is important for antioxidant function and helps regulate thyroid hormone production.

It’s important to note that nutrient deficiencies can have serious health consequences, so it’s important to eat a balanced diet that includes a variety of nutrient-rich foods. If you’re concerned about your nutrient intake, talk to a healthcare professional or a registered dietitian. it is fairly common to have your micronutrient levels tested, and if you have an opportunity to do so – go ahead, you don’t need to do it often but perhaps once a year is a good start.

Testing for deficiencies

Testing for micronutrient deficiencies via blood or urine samples is generally straightforward and commonly used in clinical practice. Individuals can also find clinics that can privately test for deficiencies outside of medical concerns, just as a prophylactic practice.

Blood tests can provide a good indication of the body’s micronutrient status, as many micronutrients are found in the blood. For example, serum iron levels can indicate iron deficiency, while serum levels of vitamin B12 and folate can be used to diagnose deficiencies in these vitamins. Similarly, serum levels of vitamin D can indicate a deficiency or insufficiency of this nutrient.

Urine tests can also be used to assess micronutrient status, particularly for water-soluble vitamins such as vitamin C and some B vitamins. For example, a urinary excretion test can be used to assess levels of vitamin C, while a urinary methylmalonic acid test can indicate vitamin B12 deficiency.

However, it is important to note that interpreting the results of micronutrient tests can be complex, and a single test may not provide a complete picture of an individual’s overall nutrient status.

Vitamin D deficiency across the world

The prevalence of vitamin D deficiency varies depending on the population and the region. In the United States, according to the National Health and Nutrition Examination Survey (NHANES) data from 2011-2014, about 19% of adults had a vitamin D deficiency (defined as a blood level of less than 20 ng/mL) and an additional 31% had insufficient levels (defined as a blood level of 20-29 ng/mL). However, the prevalence of vitamin D deficiency can be higher in certain populations, such as older adults, people with darker skin, and people with limited sun exposure.

In the European Union, data from the European Food Safety Authority (EFSA) suggests that vitamin D deficiency is also common, with an estimated 13% of the population having deficient levels (defined as a blood level of less than 30 nmol/L) and an additional 35% having insufficient levels (defined as a blood level of 30-50 nmol/L). However, the prevalence of deficiency can vary across countries and regions, with some southern European countries having lower prevalence rates due to their increased exposure to sunlight.

The amount of sunlight exposure is the primary factor that affects vitamin D levels. In general, people living in northern latitudes with limited sunlight exposure, especially during the winter months, are at higher risk of deficiency compared to those living in southern latitudes with greater exposure to sunlight. Other factors that can affect vitamin D levels include skin pigmentation, age, and dietary intake.

Those working day hours without going outside will naturally not accumulate vitamin D from the lack of exposure to sunlight.

What makes vitamin D deficiency so bad?

Vitamin D deficiency can be potentially dangerous because vitamin D plays a crucial role in many physiological processes, including bone health, immune function, and cell growth and differentiation. A lack of vitamin D can lead to a variety of health problems, including:

1. Weak bones: Vitamin D helps the body absorb calcium, which is important for bone health. A deficiency in vitamin D can lead to weakened bones and an increased risk of fractures, especially in older adults.
2. Weakened immune system: Vitamin D plays a role in regulating the immune system, and a deficiency can increase the risk of infections and autoimmune disorders.
3. Increased risk of chronic diseases: Studies have suggested that low vitamin D levels may be linked to an increased risk of chronic diseases, including heart disease, diabetes, and certain types of cancer.
4. Accelerated aging: Some research has suggested that vitamin D deficiency may accelerate the aging process, as it can lead to cellular damage and inflammation.

Furthermore, vitamin D deficiency has been linked to a range of other health problems, such as depression, cognitive impairment, and muscle weakness. Vitamin D is vital to the well-being of our organisms and checking your vitamin D levels is advised.

Luckily, vitamin D levels are easy to detect and fix.

Supplements can help alleviate deficiency and inefficiency in vitamin D, as well as exposure to sunlight.

It’s important to note that while vitamin D deficiency is a concern, excessive vitamin D intake can also be harmful.

Iron deficiency across the world

Iron deficiency is a common nutrient deficiency worldwide. In the United States, according to the Centers for Disease Control and Prevention (CDC), about 9% of non-Hispanic white women, 20% of non-Hispanic black women, and 12% of Mexican-American women are iron deficient. However, many more women have low iron stores and are considered to have iron insufficiency. Overall, an estimated 10-30% of the US population may have low iron stores or be at risk of deficiency.

In the European Union, data from the European Food Safety Authority (EFSA) suggests that iron deficiency is also common, especially among women of reproductive age. The prevalence of iron deficiency varies by country and population, but it is estimated that 14% of women and 3% of men in the EU have iron deficiency anemia.

The risk of iron deficiency depends on several factors, including age, gender, diet, and health status. Women of reproductive age are at higher risk of iron deficiency due to blood loss during menstruation, pregnancy, and lactation. Vegetarians and vegans may also be at higher risk of iron deficiency because they do not consume heme iron, which is more easily absorbed by the body. Additionally, people with certain health conditions, such as inflammatory bowel disease and chronic kidney disease, may be at higher risk of iron deficiency.

It’s important to note that iron overload can also be harmful, so moderation and check-ups should help.

Why is iron deficiency bad?

Iron is an essential nutrient that is necessary for the formation of hemoglobin, a protein in red blood cells that carries oxygen throughout the body. Iron also plays a role in other physiological processes, such as energy production, DNA synthesis, and immune function. When iron levels are low, the body cannot produce enough hemoglobin, leading to a condition called iron-deficiency anemia.

Iron deficiency and insufficiency can have a number of negative effects on the body, including:

1. Weakness and fatigue: Iron deficiency can lead to decreased oxygen delivery to the tissues, which can cause feelings of weakness and fatigue.
2. Impaired cognitive function: Iron deficiency has been linked to impaired cognitive function, including poor memory and decreased attention span.
3. Increased susceptibility to infections: Iron plays a role in immune function, and low iron levels can increase the risk of infections.
4. Delayed growth and development: Iron deficiency can affect the growth and development of children, leading to delayed development and behavioral problems.
5. Cellular damage: Iron is also important for cellular health, as it is necessary for the production of DNA and the regulation of cell growth and differentiation. Iron deficiency can lead to cellular damage and inflammation, which can contribute to a variety of health problems.

Overall, iron deficiency and insufficiency can have significant negative effects on the body, but having too much of it is also harmful.

B12 Deficiency and insufficiency

Vitamin B12 deficiency is relatively uncommon in the general population, but it can affect certain groups of people more than others. In the United States, according to the National Health and Nutrition Examination Survey (NHANES) data from 2011-2014, an estimated 3.2% of adults over the age of 50 have a vitamin B12 deficiency. However, it’s important to note that many people have low vitamin B12 levels, which can increase the risk of deficiency over time. Up to 6% of over 60ies are deficient in vitamin B12, and it appears to occur more frequently with age.

In the European Union, data from the European Food Safety Authority (EFSA) suggests that vitamin B12 deficiency is also relatively uncommon, with an estimated 0.5-3% of the population having deficient levels.

Vitamin B12 deficiency can be caused by several factors, including age, diet, and health status. As people age, their ability to absorb vitamin B12 decreases, which can increase the risk of deficiency. People who follow a vegan or vegetarian diet are also at higher risk of vitamin B12 deficiency because the vitamin is primarily found in animal products. Additionally, people with certain health conditions, such as pernicious anemia and gastrointestinal disorders, may have difficulty absorbing vitamin B12.

Some groups of people who may be at higher risk of vitamin B12 deficiency include:

1. Older adults: As mentioned earlier, the ability to absorb vitamin B12 decreases with age.
2. Vegans and vegetarians: Plant-based diets are low in vitamin B12, and the vitamin is primarily found in animal products.
3. People with gastrointestinal disorders: Conditions such as celiac disease, inflammatory bowel disease, and Crohn’s disease can affect the body’s ability to absorb vitamin B12.
4. People who have had gastrointestinal surgery: Some types of gastrointestinal surgery can affect the body’s ability to absorb vitamin B12.

It’s important to note that vitamin B12 deficiency can have serious health consequences, including nerve damage and anemia. On the other hand, if you take vitamin B12 supplements, do not take too much as this could be harmful.

Vitamin B12 Deficiencies

Vitamin B12 deficiency can have serious consequences for health, as this vitamin plays a crucial role in several physiological processes. Vitamin B12 is involved in the production of red blood cells, DNA synthesis, and the proper functioning of the nervous system. A deficiency in vitamin B12 can lead to a variety of health problems, including:

1. Anemia: Vitamin B12 is essential for the production of red blood cells, and a deficiency can lead to anemia, which is characterized by fatigue, weakness, and shortness of breath.
2. Nerve damage: Vitamin B12 is important for nerve health and function. A deficiency can cause damage to the nerves, leading to symptoms such as numbness, tingling, and difficulty walking.
3. Cognitive impairment: Vitamin B12 deficiency has been linked to cognitive impairment, including memory loss and difficulty with concentration and reasoning.
4. Cardiovascular disease: Some studies have suggested that low vitamin B12 levels may be associated with an increased risk of cardiovascular disease, although more research is needed to confirm this link.
5. Metabolic disorders: Vitamin B12 is involved in the metabolism of amino acids and fatty acids, and a deficiency can lead to metabolic disorders.
6. Cellular and DNA health: At the cellular level, vitamin B12 is important for the proper functioning of DNA synthesis and cell division, and a deficiency can lead to abnormalities in these processes. This can contribute to a variety of health problems, including cancer and developmental disorders.

B12 deficiency is a significant detriment to health, so run some checks and get some supplements if you’re concerned.

Calcium deficiency

Calcium is an essential mineral that is important for several physiological processes, including bone health, nerve function, muscle contraction, and blood clotting. Calcium deficiency occurs when there is an inadequate intake of calcium or when the body cannot absorb or use calcium properly.

In the United States, according to the National Health and Nutrition Examination Survey (NHANES) data from 2011-2014, an estimated 6% of adults over the age of 20 have calcium deficiency, and an additional 50% have inadequate calcium intake.

Calcium deficiency can have several negative effects on the body, including:

1. Weak bones: Calcium is essential for bone health, and a deficiency can lead to weakened bones and an increased risk of fractures, especially in older adults.
2. Dental problems: Calcium is also important for dental health, and a deficiency can lead to tooth decay and gum disease.
3. Nerve and muscle problems: Calcium is important for nerve function and muscle contraction, and a deficiency can lead to symptoms such as muscle cramps, numbness, and tingling.
4. Cardiovascular disease: Some studies have suggested that low calcium intake may be associated with an increased risk of cardiovascular disease, although more research is needed to confirm this link.

At the cellular level, calcium is important for several physiological processes, including cell signaling, enzyme activation, and neurotransmitter release. A deficiency in calcium can lead to abnormalities in these processes, which can contribute to a variety of health problems, including metabolic, cellular, neurovascular, and other health issues.

Magnesium deficiency

Magnesium deficiency is relatively common in the general population, with an estimated 50-80% of people not meeting the recommended daily intake of magnesium. According to data from the National Health and Nutrition Examination Survey (NHANES) in the United States, approximately 48% of Americans do not meet the recommended intake of magnesium.

Magnesium deficiency can affect people of all ages, but certain groups may be more at risk, including older adults, people with gastrointestinal disorders, and people with type 2 diabetes.

Magnesium is involved in several physiological processes, including protein synthesis, muscle and nerve function, and blood glucose regulation. A deficiency in magnesium can lead to a variety of health problems, including:

1. Weak bones: Magnesium plays a role in bone health, and a deficiency can lead to weakened bones and an increased risk of fractures.
2. Muscle cramps and weakness: Magnesium is important for muscle function, and a deficiency can lead to muscle cramps, weakness, and fatigue.
3. Cardiovascular disease: Some studies have suggested that low magnesium levels may be associated with an increased risk of cardiovascular disease, although more research is needed to confirm this link.
4. Metabolic disorders: Magnesium is involved in the metabolism of carbohydrates and fats, and a deficiency can lead to metabolic disorders, such as insulin resistance and type 2 diabetes.

At the cellular level, magnesium is important for several physiological processes, including DNA synthesis, protein synthesis, and cell signaling. A deficiency in magnesium can lead to abnormalities in these processes, which can contribute to a variety of health problems, including neurological and psychiatric disorders, such as anxiety and depression.

Zinc deficiency

Zinc deficiency is relatively common in the general population, with an estimated 17% of the global population having inadequate zinc status. According to data from the National Health and Nutrition Examination Survey (NHANES) in the United States, approximately 12% of Americans do not meet the recommended intake of zinc.

Zinc deficiency can affect people of all ages, but certain groups may be more at risk, including pregnant and lactating women, infants and young children, and older adults.

Zinc is involved in several physiological processes, including protein synthesis, immune function, wound healing, and DNA synthesis. A deficiency in zinc can lead to a variety of health problems, including:

1. Weak immune system: Zinc is important for immune function, and a deficiency can lead to an increased risk of infections and illnesses.
2. Delayed growth and development: Zinc is important for growth and development, and a deficiency can lead to delayed growth and development in children.
3. Skin problems: Zinc is important for wound healing and skin health, and a deficiency can lead to skin problems, such as dermatitis and skin ulcers.
4. Impaired sense of taste and smell: Zinc is important for the senses of taste and smell, and a deficiency can lead to impaired taste and smell perception.

At the cellular level, zinc is important for several physiological processes, including DNA synthesis, protein synthesis, and cell signaling. A deficiency in zinc can lead to abnormalities in these processes, which can contribute to a variety of health problems, including cognitive decline and neurological disorders.

Does supplementation help?

In many cases, vitamin and mineral deficiencies can be corrected with supplementation, although the effectiveness of supplementation can depend on the severity of the deficiency and the underlying cause.

Supplementation with vitamin D, iron, vitamin B12, calcium, magnesium, and zinc can be effective in correcting deficiencies, provided that the supplements are taken in appropriate doses and in the appropriate form. For example, vitamin D supplementation may be recommended for individuals with low blood levels of vitamin D, while iron supplements may be recommended for individuals with iron-deficiency anemia.

However, it’s important to note that supplementation is not always necessary or appropriate, and in some cases, it may even be harmful. Over-supplementation with certain vitamins and minerals can lead to toxicity, and some supplements may interact with medications or other supplements.

It’s important to consult with a healthcare professional or a registered dietitian before starting any supplement regimen, to establish the guidelines and to check up on progress.

The appropriate dose and form of supplementation should be tailored to the individual and based on an individual’s health status, age, and dietary habits.

It’s important to address the underlying cause of the deficiency, such as poor dietary intake or a medical condition, to prevent the deficiency from recurring.