Despite modern diets being rich and varied, many people still experience inadequate nutrient intake. This deficiency isn’t just influenced by genetics or physical health; environmental factors also play a significant role. The increasing pollution in our living spaces, coupled with shorter fallow periods for agricultural land, has led to nutrient-depleted soil. Consequently, the crops grown in this soil provide fewer micronutrients than in the past, impacting our overall nutritional intake.
To identify specific nutrient deficiencies in your body, a blood test is the most effective method. If you’re experiencing lower immunity, such as frequent colds, migraines, or other minor health issues, these could be signs of nutritional deficiencies. A blood test often reveals not just one, but multiple nutrient shortages.
5 key nutrients that modern individuals are most likely to lack
1. Vitamin D3
The most common nutrient deficiency in the human body is Vitamin D3. Lack of Vitamin D3 usually does not have obvious symptoms, and the body does not have obvious reactions after supplementation, but tests have found that the Vitamin D3 content in the bodies of many patients with immune disorders is much lower than that of the general population.
A study published in Scientific Reports in 2022 found that in a group of U.S. veterans, supplementation with Vitamin D3 reduced the rate of COVID-19 infection by 20 percent and mortality within 30 days of infection by 33 percent. It’s not easy to get enough Vitamin D3 through food or sun exposure, so taking a Vitamin D3 supplement is often recommended as more convenient.
2. Zinc
What are the symptoms of zinc deficiency? They include frequent colds, brittle nails, increased hair loss, and gastrointestinal issues like diarrhea. Zinc can be obtained through seafood and nuts, but many diets fall short in these areas. Eating too much processed food is also likely to cause gastrointestinal inflammation, resulting in the malabsorption of nutrients, which requires zinc to repair the mucous membrane of the gastrointestinal tract.
A review of studies published in Frontiers in Nutrition in 2022 suggests that adults who consume high doses of zinc in their diets may reduce the risk of depression, type 2 diabetes, and overall and specific GI cancers. The use of zinc supplements in adults was associated with improved antioxidant capacity and sperm quality, and lower concentrations of inflammatory markers. Zinc supplementation in children may reduce the incidence of diarrhea and pneumonia, improve zinc deficiency, and promote growth.
3. Vitamin C
A common deficiency, Vitamin C shortage manifests as frequent colds, gum inflammation and bleeding, oral mucosal damage, fatigue, and loss of appetite, often due to insufficient fruit intake. To prevent colds, people can take 500 mg of Vitamin C a day, or 1,000 to 2,000 mg of Vitamin C a day if they are suffering from immune problems, fighting cancer, or during a cold.
4. Omega-3
Mainly found in fish, Omega-3 deficiency is more likely in those who dislike fish or are vegetarians, leading to inflammation and acne. Consuming Omega-3-rich fish several times a week generally prevents this deficiency. Fish oil is a good Omega-3 supplement, with vegetarian options like seaweed oil available. Fish oil, containing EPA and DHA, is different from cod liver oil, which primarily provides vitamin A.
5. Vitamin A
Symptoms of vitamin A deficiency include dry, uncomfortable eyes. Safe supplementation involves a daily dose of 5,000 IU. As a fat-soluble vitamin, it can be taken with or without food, though those with sensitive stomachs might prefer taking it during meals.
The benefit of nutrient supplements
A large prospective cohort study published in the European Journal of Nutrition in March 2023 analyzed data from UK Biobank participants diagnosed with cancer. It found that vitamin and non-vitamin, non-mineral supplements significantly reduced cancer mortality by 7 percent and 12 percent, respectively.
In summary, despite the abundance and variety in modern diets, nutritional deficiencies remain a prevalent issue, influenced by both environmental factors and lifestyle choices. It’s crucial, however, to approach supplementation with a balanced perspective, understanding that it is a complement to, rather than a substitute for, a nutritious diet.
Translated by Audrey Wang
