How to Spot a Nutrient Deficiency, and What to Do

Do you find yourself feeling more tired and sluggish?

These issues are two common symptoms of a nutrient deficiency.

Chronic health problems, changes in metabolism, unbalanced diets, and even sleeplessness cause deficiencies.

Sometimes, the answer is a simple change in diet or an increase in vitamin intake.

Learn more about the causes of nutrient deficiencies and how to turn your health around.

Add More Vitamins to Your Diet

Do you feel too rushed in the morning?

You’re likely not eating an adequate breakfast.

Eating a balanced breakfast every morning is such a simple yet monumental change. You’ll find yourself working harder and feeling less sluggish by the afternoon.

The key word here is “balanced.” Avoid sugary breakfasts like donuts, kids’ cereals, chocolate-covered breakfast bars, and sweet beverages. However, a fruit-packed smoothie is definitely okay.

In fact, blending healthy smoothies in the morning is a great way to get your nutrients without busting out the frying pan. Complete your breakfast with a hearty bran muffin with a side of orange juice or water.

You can always take a multivitamin with your breakfast if you feel you’re not getting enough nutrients. There are also liquid vitamins that absorb faster in the body.

The Most Common Type of Nutrient Deficiency

Do you remember taking Flintstones vitamins when you were a kid?

Those vitamins are packed with iron for a good reason. Lack of iron is the most common nutrient deficiency. Vitamins help people get healthy doses of heme and “non-heme” iron.

Heme iron is the type of iron found in meat. This iron-type absorbs the fastest in the body. Red meat, like steak and hamburger, contains the most heme iron.

The second type is mainly found in plants and some animal protein sources. However, your body doesn’t absorb non-heme iron as fast as heme types.

Consider the following foods if you want to add more iron to your diet:

  • Spinach
  • Dried fruits and nuts
  • Beans
  • Fish
  • Red meat and poultry

You can also buy breakfast cereals fortified with iron and other minerals. Grains like quinoa and granola are delicious sources of iron, and pumpkin seeds too!

Let the Sunshine In!

The following nutrient deficiency is lack of vitamin D.

Inadequate sunlight is one reason.

Try to get as much fresh air as possible. Start going on morning or after-work walks. Having a dog really helps with this issue as they force you to go outside.

Like iron-fortified foods, you can also buy milk, protein bars, and non-dairy yogurts fortified with vitamin D. You can still get your vitamin D even if you’re lactose intolerant. Lactaid, soy milk, and Greek yogurt come with extra vitamin D.

Visiting a supplement source like is one way to get more vitamin D.

You can also add the following foods to your diet:

  • Eggs (especially egg yolks)
  • UV heat therapy
  • Mushrooms
  • Fatty fish
  • Oatmeal

Of course, you can always take your favorite multivitamin with your meal for an extra boost.

Recharge With Vitamins and Minerals

Don’t let a nutrient deficiency affect your daily routine and work life. Recharge with these simple changes. Think of new ways to add more vitamins to your diet!

The blog is also here to help.


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