Are you getting enough essential vitamins and minerals? Micronutrient deficiencies may be more common than you think and could be impacting your health.
A recent study in The Lancet estimates that more than half of the world’s population lacks essential nutrients in their diet.
Researchers analyzed data from 31 countries. Then, they used these patterns to estimate the intake of 15 important nutrients for different age and gender groups across 185 countries.
This ultimately helped them estimate how many people worldwide might lack these nutrients.
By their calculations, more than half of the global population doesn’t get enough of seven essential micronutrients.
Specifically, more than 5 billion people may not consume enough:
And more than 4 billion people may not consume enough:
The study also looked at nutrient intake by gender. It proposed:
The researchers note that these nutrient intakes are just estimates and they may have overestimated some deficiencies. But the study highlights a global public health concern.
Even in developed countries, many people are lacking in at least one essential nutrient.
Iron deficiency is the most widespread, particularly in young children and pre-menopausal women (1).
The body needs micronutrients in small amounts, but they’re essential for optimal health.
Micronutrients also play a key role in metabolic health, influencing metabolism and body weight (2). It’s essential to maintain adequate micronutrient levels for mental health and mood support, too (3).
If certain micronutrients are too low, our body can’t function properly. This raises the risk of diseases like cancer, diabetes, and heart disease (1).
But addressing micronutrient deficiencies isn’t just about avoiding illness or disease. Getting enough micronutrients helps support your daily energy levels and body functions (4).
Ultimately, your vitamin and mineral levels affect your everyday life and your long-term health.
Macronutrients vs. Micronutrients: How Are They Different? >
Knowing micronutrients’ specific roles in our bodies can help guide our diet choices and motivate us to meet our nutrient needs.
Here’s a quick overview of the seven micronutrients of primary concern in the global study:
About the Expert
Kelsey Costa, MS, RDN is a registered dietitian and writer who offers impactful nutrition consulting services to leading health brands. She is an influential figure in nutrition science communication, promoting global public health and nutrition education.
Identifying micronutrient deficiencies can be challenging. Some cause more noticeable symptoms than others.
Plus, each micronutrient has its own set of deficiency symptoms, ranging from mild to dangerous.
Some common signs of micronutrient deficiencies include, but are not limited to, constant tiredness, frequent illness, and problems with skin, hair, and nails (1, 5).
However, keep in mind that other health issues can also cause these symptoms.
If you’re experiencing these or other signs and symptoms, talk to a healthcare professional. This is true even if you have no symptoms but think you may be at risk for having a nutrient deficiency.
If you’re simply curious about your nutrient levels, you can still ask your provider to test your blood or purchase a home nutrient deficiency test kit that uses a CLIA-certified lab.
To help prevent nutrient deficiencies, eat a balanced diet. It should be rich in diverse, nutrient-dense foods, like whole fruits and vegetables.
Additionally, a healthy gut and nutrient-rich diet go hand in hand.
Our gut microbiome influences how well we absorb vitamins and minerals (6). Specific vitamins can actually be created by our gut bacteria, too (7).
Likewise, certain micronutrients help healthy gut bacteria thrive (7).
To boost gut health and your micronutrient status, try eating more fiber-rich and probiotic foods. Minimize ultra-processed foods like refined grains, fast food, and sugary drinks.
If you need some inspiration, try our 7-day Gut Health Nutrition Plan.
You can use the MyFitnessPal app to help track your fiber and many key micronutrients including iron, calcium, and vitamin C.
Tracking your intake over time can help empower you to create a clearer picture of your nutrition and discover areas for improvement.
Collaborating with a registered dietitian can further support your efforts. They provide personalized guidance on incorporating nutrient-rich foods and making lasting dietary changes.
A food-first approach is ideal. But, some may need micronutrient supplements due to factors that affect our levels, like:
If you’re at higher risk for deficiencies, consult a registered dietitian or healthcare professional. This is especially important if you have a health condition or take medications. They can assess your nutritional needs and help determine if you need supplements.
Too much of some vitamins or minerals can be harmful. So, follow the recommended doses. Avoid combining micronutrient supplements without a health professional’s guidance.
The post Are You Getting Enough Nutrients? Find Out What 5 Billion People Are Missing appeared first on MyFitnessPal Blog.
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