Trying to maintain the recommended amount of vitamins, minerals and nutrients every day can feel challenging. For some, there’s not enough time in the day—even with a healthy, balanced diet. Others, like vegetarians and vegans, face more challenges when trying to achieve recommended intakes, due to more restrictive diets. Over time, this can lead to nutrient or micronutrient deficiencies.
If you find it difficult to meet your nutritional needs each day, there are ways to help bridge those smaller gaps. Let’s take a closer look at common nutrient deficiencies and how to best support your body’s daily nutritional needs.
What is a nutrient deficiency?
Your body relies on nutrients through a balanced diet to support its function. If your intake of nutrients is below the estimated average requirement, it’s likely that you’ll experience nutritional inadequacy. Nutrient deficiencies occur when your body is unable to perform normal processes and functions due to a significant lack of essential nutrients1. There are a number of factors that can lead to nutrient deficiencies, including poor diet, environmental factors, diseases, impaired digestion and trouble swallowing1.
What do vitamins do for the body?
Vitamins and minerals are two key types of nutrients the body needs to maintain health and wellbeing2,3. Think of them like your body’s natural external battery source—as they provide the energy you need to carry out normal functions2.
When it comes to vitamins specifically, there are a number of different types, each playing its own role in supporting the body. While some vitamins help in resisting and fighting infections, others support your body’s energy production processes2. Vitamins are essential for supporting your overall health and wellbeing to ensure you feel your best. That’s why it’s important to try and meet your recommended daily intake through a balanced diet, or supplementation if a balanced diet isn’t possible.
What are the most important vitamins?
There are 13 essential vitamins that your body needs to support optimal function2. While most people can get their daily intake through a balanced diet3, others require the help of supplements to ensure they’re getting enough.
These 13 essential vitamins include:
- Vitamin A,
- Vitamin C,
- Vitamin D,
- Vitamin E,
- Vitamin K, and
- The B group vitamins, including thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12)3.
Common vitamin deficiencies
As it turns out, the general Western diet is actually low in several key nutrients4. With this in mind, it’s not uncommon for those consuming Westernised diets to be more likely to have nutritional inadequacies or micronutrient/vitamin deficiencies.
What is the most common vitamin deficiency?
One of the most common vitamin or micronutrient deficiencies is the lack of vitamin D. Besides supplements and dietary sources, Vitamin D can be produced in the skin through exposure to sunlight4. But despite the often sunny conditions in Australia, 23% of Australian adults are deficient in Vitamin D6. Vitamin D plays a role in several key bodily functions, including supporting healthy immune function and maintaining bone health4.
Vitamin D can be obtained from a combination of food, fortified products and sunlight exposure4. In some cases, supplementation might be needed in areas with limited sun exposure to support the body’s vitamin D requirements6.
Iron is another common nutrient deficiency. Found in animal and plant foods, iron is a major component of haemoglobin5. This complex protein in red blood cells carries oxygen from the lungs to tissues throughout the body5. Without adequate iron intake, you may experience fatigue5.
There are two types of dietary iron—haem iron, which is found in animal tissue, and non-haem iron, which is present in animal tissue, animal-based products and plant-based foods5. While eating iron-rich foods can help maintain the body’s iron levels, supplements are a practical support for those who might struggle to meet their iron intake through diet alone.
Always read the label and follow directions for use.
Nutrient deficiency symptoms to look out for
Different nutrient deficiencies show different signs and symptoms3,7. But what are some common symptoms of low vitamin levels or inadequate nutrition? Things like brittle hair and nails, mouth ulcers, hair loss and bleeding gums are often telltale signs that your nutritional needs could use a helping hand1.
How do I know what vitamins I am lacking?
With each micronutrient playing its own role in supporting your bodily functions, it’s no surprise that different vitamin or nutrient deficiencies often present varying symptoms7. For example, a calcium deficiency can present itself as tingling fingers or an abnormal heart rhythm, whereas an iron deficiency can lead to frequent headaches or fatigue7.
If you feel you may be lacking in micronutrients, it’s always best to see your GP. They’ll be able to run tests to check for specific deficiencies or inadequacies, and develop a treatment plan if needed.
Getting your vitamin intake back on track
When it comes to supporting your body’s nutritional needs, your first port of call should be a healthy, balanced diet. That said, external factors, like a busy work schedule or dietary restrictions, can impact your ability to reach your daily recommended intake. In this instance, a multivitamin tailored to your dietary needs may support you on your wellness journey.
Always read the label and follow directions for use.
For more information on supporting your nutritional needs, check out the Swisse Wellness Hub, read our blog on getting the most out of your multivitamin, or discover more in our Ingredient Glossary.
References:
- Kiani, A. K., Dhuli, K., Donato, K., Aquilanti, B., Velluti, V., Matera, G., Iaconelli, A., Connelly, S. T., Bellinato, F., Gisondi, P., & Bertelli, M. (2022). Main nutritional deficiencies. Journal of preventive medicine and hygiene, 63(2 Suppl 3), E93–E101. https://doi.org/10.15167/2421-4248/jpmh2022.63.2S3.2752
- Vitamins and minerals for older adults | National Institute on Aging (2021) Available at: https://www.nia.nih.gov/health/vitamins-and-supplements/vitamins-and-minerals-older-adults (Accessed: 06 January 2025).
- Vitamins and minerals (2024) healthdirect. Available at: https://www.healthdirect.gov.au/vitamins-and-minerals (Accessed: 06 January 2025).
- Bjarnadottir, A. (2023) 7 nutrient deficiencies that are incredibly common, Healthline. Available at: https://www.healthline.com/nutrition/7-common-nutrient-deficiencies (Accessed: 06 January 2025).
- Department of Health & Human Services (2003) Iron, Better Health Channel. Available at: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/iron (Accessed: 06 January 2025).
- Australian Health Survey: Biomedical Results for nutrients, 2011-12 (2013) Australian Bureau of Statistics. Available at: https://www.abs.gov.au/statistics/health/health-conditions-and-risks/australian-health-survey-biomedical-results-nutrients/latest-release (Accessed: 06 January 2025).
- Salamon, M. (2022) The truth about nutrient deficiencies, Harvard Health. Available at: https://www.health.harvard.edu/nutrition/the-truth-about-nutrient-deficiencies (Accessed: 06 January 2025).
