Beauty
Nutrient Deficiencies & How to Overcome Them
Alli · May 26, 2022
For most of us, food in America isn’t hard to come by. We’re fortunate to live in a country where access is relatively easy and food is affordable.
With that in mind, it might come as a surprise to know that 85% of Americans suffer from some form of malnutrition [1].
When we hear the term “malnutrition”, our mind often points to the most extreme cases, namely those involving food insecurity.
But malnutrition is actually far more economically wide-reaching and ubiquitous than can be attributed to a single issue. It’s a worrying common health concern that continues to affect the general population.
What is Malnutrition?
Malnutrition is a condition that results from a lack of specific nutrients. When you don’t get enough vitamins and essential minerals, your body can’t maintain healthy tissue and organ functions.
If you’re not getting enough of these specific and essential nutrients then deficiencies can occur, regardless if you’re undereating or eating too much.
It’s also a common side effect of digestive conditions such as Crohn’s disease, ulcerative colitis, or celiac disease.
Causes of Malnutrition
- Undernutrition
- Inadequate intake of vitamins or essential minerals
- Being overweight
- Diet-related issues
- Certain medications or health conditions
Most Common Nutrient Deficiencies
Among Americans, there’s generally a low level of adherence to the recommended US Dietary Guidelines.
Up to 27% of our estimated calories come from energy-rich, nutrient-poor foods, and about 4% of our calories come from alcohol, often referred to as “empty” calories due to their lack of nutritional value [2].
In short, we exceed our caloric needs but don’t get enough micronutrients. We are a nation of overfed, but undernourished individuals.
It’s estimated that 42% of the US population is deficient in vitamin D [3]. It’s hard to get from food sources because it’s primarily created through the skin via sun exposure.
More than a quarter of Americans also don’t get enough calcium for bone health, magnesium to support the nervous system, or vitamin A for eye, skin cell, immunity, and reproductive health [4].
These are all important micronutrients to include in any broad-spectrum daily supplement if you want to reap the maximum benefits.
Common Signs of Nutrient Deficiencies
Most health advice points first to getting better sleep or decreasing our stress levels. But diet is equally important. It’s where the solutions to many of our health maladies, big or small, can be found.
Overlooked symptoms such as fatigue, dizziness, weight loss, dry skin, muscle cramps, and hair loss may all have their origins in nutrient deficiencies [5].
Long-term shortages of essential vitamins and minerals can result in more serious issues including anemia, osteoporosis, hypothyroidism, goiter development, scurvy, and rickets.
The Most Common Nutrient Deficiencies and Their Symptoms [6]:
- Calcium: low energy levels, cramps, muscle weakness, muscle spasms, bone loss
- Iron: shortness of breath, brittle nails, fatigue, anemia, pale skin
- Magnesium: skin redness, inflammation, and dryness, insomnia, trouble concentrating, joint pain, hair loss, loss of appetite, nausea, weakness, vomiting, fatigue, bone loss
- Potassium: constipation, heart palpitations, fatigue, muscle weakness or spasms, tingling or numbness
- Vitamin A: dry eyes, night blindness, frequent infections, dry skin
- Vitamin C: tired, weak, and irritable, gum and dental problems, dry hair and skin, anemia, skin rashes, coiled hair, joint pain
- Vitamin D: muscle weakness, pain, fatigue, depression
- Vitamin E: weakened immunity, difficulty walking, loss of vision, loss of muscle control
How to Avoid Nutrient Deficiencies
Perusing the list of nutrient deficiency symptoms, you’ll notice that many of them are similar, potentially pointing to several possibilities.
If you’re nodding your head while reading them over, then it’s likely you could be experiencing a deficiency on multiple fronts.
This is especially likely if you know deep down that your diet could use some improvement.
There are 2 ways to address nutrient deficiencies: clean up your diet and incorporate a high-quality supplement into your daily routine.
The food you eat is your body’s fuel, so think about the quality of fuel you want to feed it. If it needs more nutrients, then adopt a more nutrient-dense diet, meaning foods that have a high nutrient to calorie ratio.
That means more lean proteins, fresh fruits, vegetables (especially dark leafy greens), nuts, beans, and legumes.
Best Nutrient-Dense Foods to Include in Your Diet
- Salmon
- Kale
- Garlic
- Seaweed
- Potatoes
- Blueberries
- Egg Yolks
- Quinoa
- Cauliflower
- Spinach
- Chickpeas
- Oranges
Why Supplements Are Important
Our bodies are designed to process vitamins and minerals in a certain way.
That’s why what and how we consume micronutrients matters. For example, iron from animal sources is absorbed better by the body than iron from plant-based sources.
So in order to help your body absorb plant-based iron, it’s recommended to also eat a fruit or vegetable that is high in vitamin C along with your plant-based iron source [6].
And then you have your fat-soluble and water-soluble vitamins that all have different absorption requirements. The bottom line is that all of this pairing can get complicated quickly.
So for anyone who doesn’t have the time or energy to map out our micronutrients at every meal (let’s face it, that’s most of us), supplements save us time and help us bridge the nutrient gap between what we really eat and what we should eat.
Look for high-quality supplements that are specifically formulated for maximum bioavailability. You want to be sure that every important micronutrient component gets absorbed where it’s needed, and that’s only possible when the delivery is targeted. Manna’s Liposomal Multivitamin is designed using NANOFUSE Technology, the industry-leading nutrient delivery method. This ensures that each one of the 22 essential vitamins and minerals in our multivitamin goes exactly where it’s supposed to for maximum benefit.
Staying healthy in today’s fast-food world requires a lot of self-control. But physical well-being is our best insurance plan for long-term quality of life. And that quality entirely depends upon the fuel we’re feeding our bodies.
So if you suspect you might have a nutrient deficiency, then it’s time to make a change.
A daily, high-performing multivitamin, a nutrient-dense diet and a consistent exercise program will go a long way toward helping your body get the nutrients it craves and build the optimal health you deserve.
FAQ
The primary causes of malnutrition include undernutrition, inadequate intake of vitamins or essential minerals, being overweight, diet-related issues, and certain medications or health conditions that affect nutrient absorption.
Common signs include fatigue, dizziness, weight loss, dry skin, muscle cramps, and hair loss. Severe deficiencies can lead to more serious conditions like anemia, osteoporosis, and hypothyroidism.
Common nutrient deficiencies include vitamin D, calcium, magnesium, and vitamin A. These nutrients are essential for various bodily functions, including bone health, immune function, and metabolic processes.
Supplements help bridge the nutrient gap between actual dietary intake and optimal nutrient levels required for health. They ensure that individuals receive essential vitamins and minerals that might not be sufficiently obtained through diet alone.
- Bush, B., & Welsh, H. (2018, August 2). Hidden hunger: America’s growing malnutrition epidemic. The Guardian. https://www.theguardian.com/lifeandstyle/2015/feb/10/nutrition-hunger-food-children-vitamins-us
- Kant AK. Consumption of energy-dense, nutrient-poor foods by adult Americans: nutritional and health implications. The Third National Health and Nutrition Examination Survey, 1988-1994. Am J Clin Nutr. 2000;72(4):929-936.
- Forrest KY, Stuhldreher WL. Prevalence and correlates of vitamin D deficiency in US adults. Nutr Res. 2011 Jan;31(1):48-54. doi: 10.1016/j.nutres.2010.12.001. PMID: 21310306.
- The Guardian. (2022, May 1). Nutrition | Life and style | The Guardian. https://www.theguardian.com/lifeandstyle/nutrition
- https://health.mo.gov/living/families/wic/localagency/wom/pdf/341-definition.pdf
- https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
- James D Cook, Manju B Reddy, Effect of ascorbic acid intake on nonheme-iron absorption from a complete diet, The American Journal of Clinical Nutrition, Volume 73, Issue 1, January 2001, Pages 93–98, https://doi.org/10.1093/ajcn/73.1.93
This article is for educational purposes only and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Manna products are not intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before starting any new supplement, especially if you are pregnant, nursing, taking medication, or managing a medical condition.
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