Effects of nutrient deficiencies

Nutrient deficiencies rarely appear overnight. They often build slowly, showing up as fatigue, brain fog, mood changes, difficulty concentrating, or feeling like you’re running on empty despite your best efforts.

But small changes can make a meaningful difference. Eating a variety of nutrient-rich foods, paying attention to how you feel, and talking with your healthcare provider about potential deficiencies can help you uncover what might be holding you back. You don’t have to settle for feeling tired all the time. Understanding your body’s nutrient needs is a simple but powerful step toward improving your energy, mood, metabolism, and overall quality of life.

The nutrient gaps bringing down your energy:

Vitamin D

Vitamin D plays a role in hundreds of processes in the body.

Signs Vitamin D might be low:

• Persistent tiredness even after a full night’s sleep
• Bone or muscle aches
• Getting sick frequently
• Feeling down during the fall/winter months

Good sources of Vitamin D: fatty fish (salmon and trout), egg yolks, fortified foods (milk, orange juice, breakfast cereals), sunlight

Iron

Without enough iron, your blood can’t carry oxygen efficiently – making everything feel harder to do.

Signs your Iron might be low:

• Extreme fatigue
• Pale Skin
• Shortness of breath
• Brittle nails
• Pica (cravings to eat ice, dirt, or clay)

Good sources of Iron: red meat, organ meats, shellfish, beans, lentils, spinach, fortified cereals

B12

Vitamin B12 is essential for energy production, nerve function, and red blood cell formation.

Signs your B12 might be low:

• Fatigue/muscle weakness
• Nausea or weight loss
• Irritability
• Trouble walking
• Increased heart rate
• Tingling in the hands or feet

Good sources of B12: animal products, clams, beef liver, fatty fish (mackerel and salmon)

The nutrient gaps affecting your mood:

Magnesium

Magnesium is involved in over 300 biochemical reactions in the body. It helps regulate your nervous system and supports sleep quality.

Signs Magnesium might be low:

• Anxiety 
• Poor sleep 
• Generally feeling wired, but tired

Good sources of Magnesium: almonds, soy milk, bananas, avocados, quinoa

Omega-3 Fatty Acids

These essential fats are critical for brain function and inflammation regulation.

Signs Omega-3’s might be low:  

• Brain fog 
• Mood instability 
• Depression 

Good sources of Omega-3’s: fatty fish (salmon, sardines, and mackerel), walnuts, flaxseed, chia seeds 

Folate (Vitamin B9)

Folate is known for its role in pregnancy, but also critical for mood regulation at every stage of life.

Signs your Folate might be low:

• Fatigue
• Poor concentration
• Depression

Good sources of Folate: leafy greens, legumes, fortified grains

The nutrient gaps slowing your metabolism:

Iodine

Your thyroid gland needs iodine. Not enough slows your metabolism. Many commonly-used salts like sea salt and Kosher salt don’t contain iodine.

Signs your Iodine might be low:

• Weight gain
• Hair loss
• Fatigue
• Difficulty regulating body temperature

Good sources of Iodine: seafood, seaweed, dairy products, iodized table salt

Zinc

Zinc is involved in hormone production, immune function, and metabolic regulation. It’s also one of the first nutrients to take a hit during periods of high stress.

Signs your Zinc might be low:

• Impaired thyroid function
• Reduced testosterone

Good sources of Zinc: seafood, meet, dairy

Chromium

Chromium is a trace mineral that helps insulin work more effectively.

Signs your Chromium might be low:

• Difficulty regulating blood sugar
• Energy crashes
• Carbohydrate cravings

Good sources of Chromium: meat, whole grains, fruits, vegetables

 *Note: True chromium deficiency is very rare in healthy people who eat normal food.