You're Likely Deficient in These 4 Key Nutrients

Intro

A new study published in The Lancet Global Health revealed that about two-thirds of the global adult population is likely not meeting the recommended intake of four essential nutrients. The study published in The Lancet Global Health analyzed nutrient deficiencies in 15 critical vitamins and minerals worldwide and their impact on overall health. 

Ty Beal, a Senior Technical Specialist at the Global Alliance for Improved Nutrition and a co-author of the study expressed alarm over their findings stating "People across all regions and income levels are not getting enough essential micronutrients which has serious health implications globally."

The study which drew from numerous sources including the Global Dietary Database, the World Bank, and various dietary surveys found that more than 5 Billion people were lacking in adequate iodine, vitamin E, and calcium with another 4 Billion individuals not consuming enough iron. 

Iodine

Iodine is necessary for producing thyroid hormones which regulate metabolism, body temperature, brain function and heart health, among other bodily functions. The study found 68% of the global population does not consume enough iodine from their diet. Though most people rely on fortified foods like iodized salt and certain breads and cereals, there are natural sources of iodine which include fish, seaweed, dairy including yogurt and milk and eggs which provide a good source of iodine.

Vitamin E

Vitamin E is a fat soluble vitamin which helps neutralize free radicals and supports immune function and cellular communication. While severe Vitamin E deficiency is rare in the United States, worldwide 67% of adults do not consume enough Vitamin E. If you're looking to naturally boost your Vitamin E levels with foods, try foods like Sunflower Seeds, Spinach, Broccoli, and almonds which contain 6.8mg of Vitamin E per ounce.

Calcium

Calciumis essential for bone health, muscle function and nervous system communication and is another nutrient lacking in many peoples diets. Over 60% of adults globally are not getting their daily calcium requirement met. If you're looking to boost your calcium intake via diet try adding foods like leafy greens including boiled spinach and cooked kale, by adding chia seeds to a smoothie or making chia seed pudding, with soybeans or with sardines which contain 325mg of calcium per 3 ounces of sardines. 

Iron

Iron deficiency remains a significant issue, particularly among women. Signs of iron deficiency can be feeling fatigue or weakness, bruising easily, pale skin, shortness of breath, headaches, cold hands and feet, difficulty concentrating or brittle nails and hair loss. Iron is crucial for oxygen transport in the blood and plays a role in brain development and hormone production. Approximately 65% of adults globally are not consuming enough iron. To increase iron intake via the diet try eating foods like spinach, lentils, beans, or shellfish like oysters which include 8mg of iron per 3 ounces. 

Upping Your Nutrient Intake Via Supplements

While its best to get your nutrition from real whole foods, the reality is that many people are going to fall short of doing so be it from a variety of factors ranging from being too busy, not having access to nutritious whole foods, or just lacking the time to prepare appropriate meals. If for whatever reason your diet is not providing you with all the nutrients you need, you may want to turn to supplements. A good multivitamin should cover most of your daily requirements for iodine, vitamin E, calcium and iron, though you can also find individual supplements to cover each one of these nutrients.

Author

John has been helping people in the fitness and nutrition industry for over 10 years. He is an avid biker, hiker and fitness enthusiast. Most notably, you can find him on Youtube instructing viewers about the newest products to hit the supplement industry.

John Frigo