Common Nutrient Deficiencies and How to Fix Them

Many people feel tired, foggy, or not quite themselves—and the cause could be simpler than you think. Common nutrient deficiencies are surprisingly widespread, even among people who eat well most of the time.

The good news? Once you know what to look for, you can take simple steps to correct most deficiencies and start feeling better—without complicated diets or expensive treatments.

This guide breaks down the most common nutrient deficiencies and how to fix them with accessible, fact-based advice you can actually use.

Why Nutrient Deficiencies Happen

Even with access to plenty of food, it's still possible to fall short on key vitamins and minerals. Aging, stress, medications, restrictive diets, and digestion issues can all impact how your body absorbs or uses nutrients.

According to the World Health Organization, more than two billion people worldwide suffer from micronutrient deficiencies—a public health concern that affects energy, immunity, and long-term well-being.

Vitamin D Deficiency: The Sunshine Vitamin Gap

Vitamin D supports your immune system, bone health, and mood. It's made in your skin when exposed to sunlight, so deficiency is more common in people who live in cooler climates or spend most of their time indoors.

What to watch for: Fatigue, frequent illness, muscle weakness, low mood

How to fix it: Spend more time outdoors in natural sunlight, eat fatty fish and fortified foods, or take a vitamin D supplement with your healthcare provider’s guidance.

Iron Deficiency: The Fatigue Factor

Iron helps carry oxygen through your blood. If you’re not getting enough, your energy levels and focus can plummet. Iron deficiency is especially common in women and those with plant-based diets.

What to watch for: Low energy, pale skin, dizziness, shortness of breath

How to fix it: Eat iron-rich foods like lentils, spinach, and red meat. Combine plant-based sources with vitamin C (like citrus or tomatoes) to improve absorption.

Vitamin B12 Deficiency: Energy and Brain Fog

Vitamin B12 is crucial for nerve health, red blood cells, and mental clarity. Your body’s ability to absorb B12 naturally declines with age, and people who don’t eat animal products are at higher risk.

What to watch for: Numbness, tingling in hands or feet, brain fog, fatigue

How to fix it: Include eggs, dairy, fish, or fortified foods in your diet. B12 supplements or injections may be recommended by your doctor.

Magnesium Deficiency: The Overlooked Mineral

Magnesium is involved in hundreds of body functions—from muscle contractions to mood regulation. Many people are deficient without knowing it.

What to watch for: Muscle cramps, irritability, sleep problems, anxiety

How to fix it: Eat more magnesium-rich foods like leafy greens, nuts, seeds, legumes, and whole grains. If needed, consider a low-dose magnesium supplement.

Calcium Deficiency: Bones and Beyond

Calcium is vital for bone strength and muscle function. Long-term deficiency increases the risk of osteoporosis and bone fractures.

What to watch for: Brittle nails, frequent muscle cramps, weak bones

How to fix it: Consume dairy or fortified plant milks, canned fish with bones (like sardines), and calcium-rich greens like kale.

Folate Deficiency: Cell Growth and Repair

Also known as vitamin B9, folate is essential for cell production and DNA repair. It's especially important during pregnancy but valuable at all life stages.

What to watch for: Low energy, poor concentration, irritability

How to fix it: Add more beans, leafy greens, whole grains, and fortified cereals to your meals. Look for “folic acid” on food labels—it’s the synthetic form used in supplements and fortified products.

How to Know If You’re Deficient

If you're experiencing ongoing fatigue, brain fog, frequent illness, or unexplained symptoms, it’s worth checking in with a healthcare provider. A simple blood test can identify the most common nutrient deficiencies, and from there, you can take clear steps to correct them.

How to Fix Common Nutrient Deficiencies Safely

Here are a few tips to support your nutrition in a realistic and sustainable way:

• Eat a varied, whole-food diet with plenty of vegetables, fruits, lean proteins, and healthy fats

• Limit ultra-processed foods that are low in nutrients

• Use supplements carefully, and only when needed—always read labels and consult a doctor

• Check your blood work regularly, especially if you follow a restrictive diet or have health conditions that affect nutrient absorption

The Takeaway: Small Fixes Can Make a Big Difference

When it comes to common nutrient deficiencies and how to fix them, knowledge is power. You don’t need a complete overhaul—just a few targeted changes in your diet or supplement routine can make a real impact on how you feel day to day.

Start small, stay curious, and support your body with the nourishment it needs.

Explore our Healthy Body section for practical wellness advice you can actually use—no overwhelm, no extremes.