Most of us think we have a good sense of how healthy we’re eating. Maybe you get your leafy greens in, choose whole grains, or try to remember that extra glass of water. But underneath all of those choices, your body is also relying on something you can’t easily see: micronutrients — the vitamins and minerals that quietly power everything from energy and immunity to mood, metabolism, bone strength, and cognitive function. And here’s the surprising part: even with a well-intentioned diet, many people are still missing the mark on key nutrients like Vitamin D, Vitamin B12, Folate, Magnesium, and Iron. These gaps are common, subtle, and easy to overlook, but they can influence how you feel day-to-day, and how your body functions long term. Let’s take a closer look at the micronutrient deficiencies many people don’t realize they have, why they happen, and simple food-first steps to help fill the gaps.
Why So Many People are Low in Micronutrients
It might seem strange: we live in a time of abundant food, fortified products, and supplements — yet micronutrient deficiencies remain surprisingly common. Here’s why:
- Much of the American diet leans heavily on processed and convenience foods, which tend to be high in calories but low in micronutrients. Fruits, vegetables, legumes, whole grains, and nutrient-rich proteins may get skipped in favor of quick meals.
- Even when you eat “reasonably healthy,” it’s hard to get optimal amounts of every vitamin and mineral daily. Some nutrients (like B12) are found almost exclusively in certain foods, which may not be part of a regular diet.
- Lifestyle, age, or health factors can make absorption more difficult. For example, older adults often have lower absorption of B12; people with restricted diets, gut issues, or certain chronic conditions may also be at elevated risk.
- You don’t feel deficiencies right away. Micronutrient gaps often develop slowly. You might chalk up symptoms — low energy, mood changes, trouble concentrating, muscle cramps, stress or lack of sleep without realizing nutrition may be part of the picture.
5 Common Micronutrient Deficiencies and How to Fix Them
These are some of the most frequently under-consumed or under-absorbed nutrients in modern diets. Each plays a major role in everyday well-being.
Vitamin D
Vitamin D supports immune health, bone strength, muscle function, and mood regulation. Many people are low — especially during winter, for people who spend most of the day indoors. Low levels can contribute to fatigue, muscle weakness, frequent illnesses, or bone health concerns over time.
Where to get it: Fatty fish (salmon, sardines, trout), fortified dairy or plant milks, egg yolks, and moderate sun exposure.
Vitamin B12
B12 is essential for nerve health, memory, focus, red blood cell formation, and energy production. Deficiency is especially common among older adults and people who eat little or no animal protein. Low B12 can cause fatigue, tingling or numbness, and difficulty concentrating.
Where to get it: Fish, poultry, eggs, dairy, red meat, fortified cereals, and fortified nutritional yeast (especially for vegetarians and vegans).
Folate (Vitamin B9)
Folate plays a key role in cell growth, DNA/RNA synthesis, and forming healthy red blood cells. Low folate often goes unnoticed but can affect energy levels, mood, and metabolic health.
Where to get it: Dark leafy greens, legumes (lentils, chickpeas, black beans), citrus fruits, avocados, and fortified grains.
Magnesium
Magnesium supports muscle and nerve function, energy metabolism, protein and DNA synthesis, blood sugar regulation, and more. It’s also tied to sleep quality and stress response. Many people consume far less magnesium than recommended, often because their diet is low in nuts, seeds, legumes, and whole grains.
Where to get it: Spinach, Swiss chard, pumpkin seeds, almonds, cashews, black beans, quinoa, and whole grains.
Iron
Iron helps form hemoglobin — the protein that carries oxygen in your blood. If your iron stores are low, you might feel tired, weak, chilled, or mentally foggy. Iron deficiency is particularly common among vegetarians and anyone with chronic low energy.
Where to get it: Lean meats, poultry, seafood, beans, tofu, spinach, lentils, and iron-fortified cereals. Pair plant-based iron with vitamin C–rich foods (like citrus or bell peppers) to boost absorption.
Smart Ways to Plug the Gaps
You don’t always need supplements. Many micronutrient gaps can be addressed with mindful eating, food variety, and simple lifestyle tweaks. Here are some food-first strategies and practical tips.
- Eat a wide variety of whole foods. Build meals around a mix of vegetables (especially leafy greens), legumes, whole grains, nuts/seeds, lean proteins, and healthy fats. That diversity helps ensure you get a broad spectrum of vitamins and minerals.
- Boost B12 and Iron naturally. Incorporate animal-based foods like lean meats, poultry, fish (especially fatty fish – which also supplies extra vitamin D), eggs, or dairy, if your diet allows. For plant-based eaters, consider fortified foods (like cereals or plant milks) or talk to your clinician about needs for supplementation.
- Don’t forget leafy greens, legumes, nuts, seeds, and whole grains. These powerhouses supply magnesium, folate, iron (non-heme), and other minerals — and also support fiber intake, which benefits digestive and metabolic health.
- Moderate safe sun exposure. Where feasible and safe, getting some sunlight helps support natural vitamin D production. In less sunny months or for people with limited sun exposure, consider asking your doctor about a vitamin D supplement.
- Make a habit of variety and balance. A single nutrient-rich meal won’t do it — consistent, balanced eating over time matters most. Think of nutrition as a long game, not a quick fix.
Why Having Micronutrients Tested Matters
A preventive physical exam, like the one EHE Health offers, gives you a chance to catch micronutrient deficiencies early, before they create long-term damage.
By combining a full exam with thoughtful nutrition, you give your body one of the strongest foundations for long-term wellness. Because health isn’t just about avoiding disease. It’s about fueling your body fully, from the inside out.