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Frequent Nutrient Deficiencies in Diet. Effective Remedies.
Max Müller
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Diets Premium Expert • 23.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Max Müller | min read 7 min | Scientifically reviewed by a clinical dietitian 23.03.2026 |
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Key Takeaways
Maintaining an appropriate diet is key to maintaining health and preventing many nutrient deficiencies that can negatively impact the body's functioning. Very common are health issues such as advanced deficiency of iron, iodine, calcium or vitamin B12 which arise from improper diet or insufficient absorption of nutrients. These can be effectively addressed by introducing suitable food products into the daily meal plan. Healthy eating habits will help compensate for their deficiencies and enjoy better health.
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Inadequacy of iron within the human body
An inadequacy of iron within the human body is one of the most widespread nutrient deficiencies globally and particularly affects individuals of reproductive age, children, and pregnant women. This element plays a crucial role in the proper functioning of the body, as it is involved in the synthesis of hemoglobin – a protein that delivers oxygen to the cells of the body. An iron inadequacy can trigger a range of symptoms, often developing gradually, which can complicate early diagnosis. Common symptoms include chronic fatigue, pallor, difficulty concentrating, dizziness and breathlessness, hair loss, cold extremities, and muscular discomfort (A. Kumar et al. 2022).
How to prevent iron deficiency through proper diet
In order to effectively prevent iron deficiency, one should adopt suitable dietary habits that will provide the body with adequate amounts of iron. Regular consumption of products rich in iron along with consideration for factors that influence its absorption or hinder it is crucial to avoid deficiencies and enhance health.
Consumption of appropriate iron sources
In order to ensure an adequate supply of iron, it is paramount to provide it in sufficient quantity through diet. The best sources of this component are animal products such as red meat or liver, which contain heme iron, which is highly absorbable by the body. However, plant products, although containing non-heme iron which is absorbed to a lesser extent, should also be included in the daily diet. These include legumes, leafy green vegetables, seeds and nuts, dried fruits. Although the absorption of iron from these products is less effective, its regular consumption can significantly contribute to meeting the demand for this essential nutrient.
Augmented iron absorption thanks to vitamin C
Creating meals that combine iron-rich products with vitamin C-laden options such as peppers, citrus fruits, strawberries, broccoli, or tomatoes proves to be highly beneficial. Vitamin C significantly increases the absorption of iron, a particularly significant factor within the context of a plant-based diet.
Evasion of products that obstruct iron assimilation
Certain products can contribute to the hindrance of iron assimilation by the body, implying the avoidance of their consumption in conjunction with iron-rich meals. It is recommended to maintain a break of at least one hour between their ingestion. These products primarily include coffee and tea, which contain polyphenols, and milk-based, which are a source of calcium. Both these food categories can decrease the efficiency of iron assimilation, making their separate consumption advantageous. The incorporation of these simple guidelines into daily life will effectively prevent iron deficiency and promote proper bodily functioning.
Insufficient iodine levels
Iodine plays an essential role in the production of thyroid hormones, which influence metabolic processes, growth and development of the body. It is particularly significant for children during growth and for pregnant women. Inadequate levels of this element can lead to fetal developmental disorders and in adults can result in enlarged thyroid (whole) and other health issues. Common symptoms of iodine deficiency include tiredness, weight gain, difficulty concentrating, reduced body temperature, and dry skin and hair loss. In cases of more severe deficiency, it can lead to enlarged thyroid (whole), which is an attempt to compensate for the iodine deficiency by producing greater quantities of thyroid hormones. Long-term deficiency can also lead to decreased immunity and intellectual developmental disorders in children.
How to safeguard against iodine deficiency in your diet
Iodine is primarily present in fatty seafood, seafood and watermelons. In meatless and plant-based diets that exclude fish and seafood, it is advisable to incorporate seaweed, which provides an excellent source of iodine. Furthermore, regular use of iodized salt is a simple measure to ensure the body receives an adequate amount of this essential element (G. Lisco et al. 2023).
Inadequate calcium levels in adults
Insufficient calcium levels are a common occurrence, particularly in older adults and menopausal women. Calcium plays a crucial role in the smooth functioning of the bone and teeth system as it is a significant component of bones and teeth. Calcium is also responsible for proper muscle function, nerve impulse transmission, and supports blood clotting and blood pressure regulation processes (H. Ciborowska, A. Rudnicka 2021). Individuals with calcium deficiency may experience symptoms such as muscle pain, cramps, and problems with the nervous system such as tingling or numbness of the limbs. Calcium deficiency can also lead to bone weakening, which increases the risk of fractures and osteoporosis, particularly in older adults. In some cases, it can lead to gum bleeding and dental problems (H. Ciborowska, A. Rudnicka 2021).
How to make up for a calcium deficiency
In order to prevent calcium deficiencies, it is essential to maintain a suitable diet and ensure that the body is sufficiently supplied with vitamin D.
A diet with a high content of calcium
Dairy products such as milk, yogurt, and cheese are some of the best sources of calcium that the body easily absorbs. For people who do not consume dairy products, green leafy vegetables such as kale, cabbage, or spinach are a good alternative source of calcium. They are especially valuable in the vegetarian and vegan diet. Additionally, plants with seeds, tofu, sesame, almonds, chia seeds, or flaxseeds are an excellent choice for those who wish to avoid animal products. Highly mineralized water and plant-based drinks enriched with calcium, such as soy, almonds, or rice, are also recommended (H. Ciborowska, A. Rudnicka 2021).
Ensuring the appropriate vitamin D levels
Vitamin D plays a crucial role in the calcium absorption process, thus requiring special attention to maintain its appropriate level in the body. Vitamin D is present in fatty fish, egg yolk, and in some fortified foods such as milk and breakfast cereals. Moreover, the body produces vitamin D under sun exposure, meaning that regular daylight exposure supports its production. In case of vitamin D deficiency, especially in winter or with limited sun exposure, it is advisable to consider supplementation (I. R. Reid, M. J. Bolland, A. Grey 2014).
Insufficient cobalamin
Insufficient cobalamin is quite common, particularly among vegetarians and vegans, as the primary sources of this vitamin are found in animal products such as meat, fish, eggs, and dairy. Cobalamin is crucial for red blood cell production, nerve cell metabolism, and DNA synthesis. It is also vital for the proper functioning of the nervous system (A. Starostka-Tatar, B. Łabuz-Roszak 2023). Symptoms of insufficient cobalamin can be diverse and often non-specific. These may include fatigue, dizziness, difficulty concentrating, and tingling in the hands and feet. In the long term, insufficient cobalamin can lead to serious health issues such as megaloblastic anemia, nerve system damage, and in extreme cases, memory problems and psychological disorders such as depression (A. Starostka-Tatar, B. Łabuz-Roszak 2023).
A diet rich in vitamin B12
Preventing vitamin B12 deficiency is possible by regularly consuming products that are a natural source of it, such as meat, fish, poultry, eggs, and dairy products. Individuals following a plant-based or vegan diet may consider enriching plant-based products such as liquid plant-based beverages, breakfast cereals, or pasteurized yeast. For people who avoid animal products, supplementing with vitamin B12 is also recommended, as a deficiency can lead to serious health consequences (NIH 2024).
Attention from the Nutrition Expert
For a nutrition expert, it is crucial to ensure balance in one's eating, which encompasses a broad range of products. Only a varied diet can guarantee the body the full range of necessary nutrients. It is advisable to focus on products in different colors - the more colorful the plate, the greater the chance of providing the body with all the essential vitamins, minerals, and antioxidants. The diet should not lack whole-grain products, animal or plant-based protein, unsaturated fatty acids, and fresh fruits and vegetables.
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