If you eat responsibly, you should be able to get most of the nutrients your body needs to function. Fruits and vegetables are loaded with nutrients, and other foods are fortified with them. But even still, sometimes a deficiency occurs.
For example, did you know that about 12% of American adults have been found to be deficient in vitamin C? That’s a high number for a nutrient that is supposed to be widely available. How many more people are getting just enough to avoid a deficiency, but not enough to thrive off of the vitamin and its many functions throughout the body? 
One thing to keep in mind with these nutrients is that avoiding a deficiency is one thing, but making sure you’re getting enough to thrive is another.
Let’s take a look at the five most common nutrient deficiencies.
Iron is an essential mineral, but it’s also the most common nutrient deficiency out there. It affects 25% of the global population, with children, women, and those who eat a meat-free diet at a higher risk. 
Iron is super important for your health. Being a large component of red blood cells, it helps deliver oxygen to the cells in your body that need oxygen in order to function — which is all of them.
Symptoms of an iron deficiency include weakness, fatigue, chest pain, headaches, dizziness, and more.
There are two types of dietary iron. Heme iron and non-heme iron. Heme iron is mostly found in meat and is easily absorbed by the body. Non-heme iron is found in plants and is more difficult for the body to absorb.
Foods that are high in iron include red meat, organ meat, shellfish, beans, seeds, and dark leafy greens.
Vitamin C has been shown to increase the absorption rate of iron when taken at the same time. If you feel that your iron levels may be low, try supplementing both iron and vitamin C at the same time, or having a meal that is high in both nutrients. 
If you want a high-quality vitamin C that you can take any time due to its enhanced delivery method, check out PuraTHRIVE’s Micelle Liposomal Radiant C.
Another essential mineral, iodine deficiency affects nearly a third of the global population. 
Iodine is responsible for proper thyroid function and the production of thyroid hormones. Thyroid hormones are involved in growth, brain development, bone maintenance, and the regulation of your metabolic rate.
Deficiency of this nutrient may result in increased heart rate, shortness of breath, and weight gain.
Iodine is available in seaweed, fish, dairy, and eggs. If you’re worried your levels are low, you can also supplement with iodine.
3. Vitamin D
Almost every cell in your body has a receptor for vitamin D. It’s a fat-soluble vitamin that acts like a hormone within the body.
Vitamin D is synthesized in the skin after sun exposure. This means that those who don’t get enough direct sunlight exposure — for a wide range of reasons — are likely to be deficient in the vitamin.
In the United States, about 42% of people may be deficient in vitamin D. This number rises to 74% in older adults and 82% in people with dark skin since their skin produces less vitamin D in response to sunlight. [5-6]
Symptoms of vitamin D deficiency can be subtle and may even take years to develop. They include muscle weakness, bone weakness, and an increase in bone fractures. A deficiency can also negatively affect the immune system and increase the risk of health complications.
Vitamin D is not available in many foods, so if you think your vitamin D levels may be low, it’s best to either increase your sun exposure in a careful manner so as to not damage your skin, or to take a reliable supplement.
PuraTHRIVE’s Micelle Liposomal Vitamin D is not only designed to get absorbed, it includes vitamin K.
4. Vitamin B12
Vitamin B12 is a water-soluble vitamin that is essential for blood formation, as well as nerve and brain function. Every cell in your body needs B12 to function properly, but your body can’t make it on its own, so it must be consumed through diet or supplementation.
Since vitamin B12 is mainly found in meat, those who eat a meat-free diet are at a much higher risk of deficiency, with some reports showing that up to 90% of non-meat-eaters are deficient. Those in this demographic should supplement or make sure they’re eating enough foods that are fortified with the vitamin. 
Since the absorption rate of vitamin B12 can decrease with age, it’s estimated that 20% of older adults are deficient in the vitamin and need to find a way to get a highly absorbable form of vitamin B12 that won’t just pass through their system. 
Symptoms of a vitamin B12 deficiency include weakness, fatigue, shortness of breath, tingly fingers, and heart palpitations.
If you think you may be deficient in vitamin B12, it would be a good idea to supplement or to find foods high in the vitamin.
Calcium is essential for every cell in your body. It is very important for bone and teeth maintenance and it serves as a signaling molecule. Without it, your heart, muscles, and nerves would not be able to function.
Unfortunately, it’s one of the most common nutrient deficiencies, with up to 22% of people in the United States being deficient. This includes children and teenagers who need it most as their bones are growing. 
If calcium levels are low, the body will take from the bones, weakening them. This is why the most common results of calcium deficiency include bone issues.
The best sources of calcium include fish, dairy products, and dark green vegetables like kale, spinach, and broccoli. If you’re worried your calcium levels may be low, add more of these foods into your diet.
The Bottom Line
It’s possible to be deficient in almost any nutrient, depending on your lifestyle. But the five listed here are among the most common. It’s important to make sure you’re getting enough of what you need.
If you’re not feeling yourself lately, it could come down to a simple nutrient deficiency.
PuraTHRIVE has a line of supplements that are designed to be absorbed and used by your body. That way, you can actually FEEL the difference.
References and Resources