From the Guidelines
Several key nutrients can be low in the diet, affecting overall health and wellbeing, including vitamin D, iron, vitamin B12, calcium, magnesium, zinc, and omega-3 fatty acids, as well as folate and iodine, which are crucial for specific life stages or bodily functions. These deficiencies can occur due to poor dietary choices, restricted diets, malabsorption issues, or increased needs during certain life stages, such as pregnancy or old age 1. According to recent recommendations, individuals who consume less than 1500 kcal per day may need to take a daily multivitamin supplementation to meet their micronutrient needs 1.
Some of the key nutrients that can be low in the diet include:
- Vitamin D, which impacts bone health and immune function
- Iron, which can lead to anemia and fatigue
- Vitamin B12, essential for nerve function and red blood cell formation
- Calcium, needed for strong bones and proper muscle function
- Magnesium, which supports hundreds of biochemical reactions
- Zinc, important for immune function and wound healing
- Omega-3 fatty acids, which support heart and brain health
- Folate, crucial especially during pregnancy to prevent birth defects
- Iodine, which can affect thyroid function if deficient
Eating a varied diet rich in whole foods, including fruits, vegetables, lean proteins, whole grains, and healthy fats, is the best approach to prevent nutrient deficiencies, though supplements may be necessary in some cases after consulting with a healthcare provider 1. For example, vitamin D supplementation is essential to meet requirements, especially in older adults, who may need to take a daily 15 μg vitamin D supplement all year round 1. Similarly, iron status should be regularly monitored in older adults to identify those with poor iron status and avoid adverse health effects 1.
In terms of specific dietary recommendations, including five portions of fruit and vegetables in the diet can help meet vitamin C requirements, while including four portions of calcium-rich dairy foods can help meet calcium needs 1. Additionally, high-protein foods, such as dark meats, cheese, eggs, and nuts, can help meet zinc requirements, and some older adults may require zinc supplementation if these foods are not regularly consumed 1. Overall, a personalized approach to nutrition, taking into account individual needs and circumstances, is essential to prevent nutrient deficiencies and promote overall health and wellbeing 1.
From the Research
Nutrients in Diet that can be Low Affecting
- Vitamin D deficiency is a common cause of rickets and osteomalacia, as well as other health problems 2, 3, 4, 5, 6
- Calcium deficiency can also lead to rickets, particularly in infants and young children 2, 3, 6
- Phosphate deficiency can cause phosphopaenic rickets, also known as FGF23-dependent rickets 2
- Disturbances in phosphate metabolism can lead to signs of rickets and osteomalacia, such as X-linked hypophosphatemic rickets and oncogenic osteomalacia 5
Prevention and Management
- Vitamin D supplementation is recommended for infants, young children, and pregnant women to prevent nutritional rickets 3, 6
- Food fortification with vitamin D and calcium can help prevent nutritional rickets and osteomalacia 3, 6
- A serum concentration of 25-hydroxyvitamin D of at least 20 ng/mL is recommended for infants and young children, and at least 30 ng/mL for adults 3