Nutrient Deficiencies 101: Symptoms, Causes, and Foods to Eat
- Bethany Montgomery
- Aug 24
- 3 min read
Americans may enjoy plentiful food, but many remain nutrient-deficient. A major culprit? The surge in ultra-processed and highly refined foods. These products often deliver empty calories, are high in sugar, sodium, and unhealthy fats, yet lack essential vitamins and minerals. As a result, millions fall short of the nutrients their bodies need to function optimally.
Consider this:
Vitamin D: Around 10% of the general U.S. population is deficient in vitamin D, but the figure climbs to 31% among non-Hispanic Black Americans.
Magnesium: More than 60% of U.S. adults and 36% of children/adolescents consume less than the Estimated Average Requirement.
Choline: Over 90% of Americans don’t meet their daily choline needs, which is critical for brain, heart, and liver function.
The dominance of processed foods plays a central role. Ultra-processed foods now account for roughly 60% of daily calorie intake in American diets, and even more, over 70%, in children’s diets. These calorie-rich but nutrient-poor choices help explain why so many Americans are “overfed but undernourished”.
Below is a list of the most common nutritional deficiencies, along with symptoms and how to add more into your diet.
Fiber
Prevalence: Only 5% of Americans meet the recommended intake
Why It’s Important: Supports digestion, blood sugar balance, and heart health
Key Symptoms: Constipation, blood sugar spikes, high cholesterol
Foods to Support: Whole grains, beans, lentils, vegetables, fruits
Potassium
Prevalence: 98% of Americans don’t meet the recommended intake
Why It’s Important: Regulates blood pressure, fluid balance, and muscle function
Key Symptoms: Fatigue, muscle weakness, high blood pressure
Foods to Support: Bananas, sweet potatoes, beans, avocados, leafy greens
Choline
Prevalence: >90% of Americans are under-consuming
Why It’s Important: Critical for brain health, liver function, and metabolism
Key Symptoms: Cognitive fog, liver issues, metabolic dysfunction
Foods to Support: Eggs, beef liver, soybeans, cruciferous veggies
Magnesium
Prevalence: >60% of adults and ~36% of children below requirements
Why It’s Important: Supports energy production, nerve function, and muscle health
Key Symptoms: Fatigue, muscle cramps, irregular heartbeat
Foods to Support: Nuts, seeds, leafy greens, whole grains
Calcium
Prevalence: ~39% of U.S. adults fall short
Why It’s Important: Essential for strong bones, teeth, and nerve signaling
Key Symptoms: Muscle cramps, brittle nails, weak bones/osteopenia
Foods to Support: Dairy or fortified alternatives, sardines, leafy greens
Iodine
Prevalence: ~38% of Americans have insufficient intake
Why It’s Important: Essential for thyroid hormone production and metabolism
Key Symptoms: Goiter, fatigue, weight changes, cold sensitivity
Foods to Support: Iodized salt, seaweed, dairy, fish
Vitamin C
Prevalence: ~43% inadequate intake; ~6% severely deficient
Why It’s Important: Supports collagen production, immunity, and antioxidant defense
Key Symptoms: Bruising, slow wound healing, fatigue
Foods to Support: Citrus fruits, bell peppers, broccoli, strawberries
Vitamin D
Prevalence: ~10% deficient; up to 31% in Black Americans
Why It’s Important: Regulates calcium absorption, bone health, and immune function
Key Symptoms: Fatigue, bone pain, muscle weakness
Foods to Support: Fatty fish, fortified dairy/alternatives, sun exposure
Iron
Prevalence: Deficiency affects 10% of women and 2–3% of men
Why It’s Important: Carries oxygen in the blood and supports energy levels
Key Symptoms: Fatigue, pale skin, weakness, brittle nails
Foods to Support: Red meat, poultry, lentils, beans, spinach + vitamin C foods
Vitamin B12
Prevalence: ~6% of Americans under 60 and 20% over 60 are deficient
Why It’s Important: Needed for red blood cells, brain health, and DNA synthesis
Key Symptoms: Fatigue, tingling in hands/feet, memory problems
Foods to Support: Fish, beef, dairy, fortified plant-based milks/cereals
Vitamin A
Prevalence: Deficiency is rare in the U.S., but low intake still occurs
Why It’s Important: Maintains vision, immune health, and skin integrity
Key Symptoms: Night blindness, dry eyes, frequent infections
Foods to Support: Carrots, sweet potatoes, spinach, liver
Nutrient deficiencies are surprisingly common in the U.S., largely due to the prevalence of processed foods in our diets. The best defense is a simple one: focus on whole, nutrient-rich foods like fruits, vegetables, lean meats, fish, nuts, and leafy greens. Each meal is an opportunity to fuel your body, prevent deficiencies, and build a stronger foundation for long-term health.
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