5 Common Nutrient Deficiencies in Modern Individuals

In addition to genetics and individual constitution, environmental factors play a significant role in the modern prevalence of nutrient deficiencies.
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Nowadays, the variety of health products is extensive, with popular supplements including B vitamins, lutein, and more. However, according to Chien Tzu Yun, a functional medicine nutritionist from Taiwan, these are not the nutrients typically lacking in the human body. On the Epoch Times’ “Health 1+1” program, she summarized her clinical observations during blood tests, highlighting the top five nutrients commonly deficient in people and providing guidance on how to supplement them effectively.

Ms. Chien believes that, in addition to genetics and individual constitution, environmental factors play a significant role in the modern prevalence of nutrient deficiencies. Contemporary individuals live in more polluted environments, leading to increased demands on the body for nutrients. Additionally, modern agricultural practices prioritize speedy crop cultivation, resulting in shorter fallow periods and diminished soil nutrients. Consequently, the nutritional content of crops has decreased over time, providing the human body with fewer essential trace elements than before.

A blood test is the quickest way to determine whether the body lacks certain nutrients. Ms. Chien noted that a decline in your immune system, characterized by frequent colds or headaches or an increase in minor ailments, could indicate a nutritional deficiency. In such cases, getting a blood test is advisable. Typically, these tests reveal not just a deficiency in one nutrient but a lack of multiple.

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Through clinical experience, Ms. Chien has identified the top five nutrients most commonly lacking in modern individuals:

1. Vitamin D3

Ms. Chien stated that vitamin D3 is often the most deficient nutrient in the human body. A lack of vitamin D3 typically does not manifest obvious symptoms, and the body may not exhibit a noticeable response even after supplementation. Nevertheless, numerous studies have indicated significantly lower levels of vitamin D3 in the bodies of individuals with immune disorders compared to the general population.
A study published in Scientific Reports in 2022 found that among a group of military veterans in the United States, supplementing with vitamin D3 led to a 20 percent reduction in COVID-19 infections and a 33 percent decrease in mortality within 30 days post-infection.
However, obtaining sufficient vitamin D3 through food or sunlight exposure can be challenging. Ms. Chien mentioned that to achieve that, one might need to consume a substantial amount of dried shiitake mushrooms or expose the body extensively to direct sunlight for 15 to 20 minutes around noon. Choosing vitamin D3 supplements may prove to be a more convenient alternative.

2. Zinc

What are the symptoms of zinc deficiency? Ms. Chien mentioned that, apart from being more susceptible to colds, signs of zinc deficiency may include softer or more easily breakable nails, increased hair loss, and gastrointestinal issues such as diarrhea.

Zinc can be obtained through seafood and nuts, but for most people, shellfish consumption does not happen even once a week, and their intake of nuts is also inadequate. Additionally, modern diets often include excessive processed foods low in vitamins and minerals, further contributing to zinc deficiency. Moreover, overindulgence in processed foods can trigger gastrointestinal inflammation and hinder nutrient absorption. In such cases, it is crucial to supplement with zinc to facilitate the repair of the gastrointestinal mucosa.

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A research review published in Frontiers in Nutrition in 2022 indicated that adults who consume high doses of dietary zinc experienced a lower risk of depression, Type 2 diabetes, and digestive tract cancers. The use of zinc supplements in adults was associated with improved antioxidant capacity, enhanced sperm quality, and a reduced concentration of inflammatory markers. For children, zinc supplementation can reduce the incidence of diarrhea and pneumonia, address symptoms of zinc deficiency, and promote growth.

3. Vitamin C

Vitamin C is another commonly deficient nutrient observed in clinical settings, with symptoms including susceptibility to colds, inflamed and bleeding gums, frequent mouth sores, fatigue, and a lack of appetite. Typically, the deficiency arises from insufficient consumption of fruits.
Ms. Chien suggests incorporating red guavas into the diet, as they are rich in vitamin C, containing over 200 milligrams per 100 grams. For general cold prevention, it is recommended to supplement with 500 milligrams of vitamin C per day. For individuals dealing with immune-related issues, undergoing cancer treatment, or currently experiencing a cold, the recommended daily vitamin C intake can be increased to 1,000 to 2,000 milligrams.

4. Omega-3

The primary source of omega-3 is fish, leaving individuals who do not enjoy fish or who follow a vegetarian diet prone to omega-3 deficiency. This deficiency can result in inflammation and acne, as Ms. Chien highlighted. She recommends incorporating fish rich in omega-3 into the diet at least three to four times a week to prevent such nutritional deficits.
Omega-3 supplements come from fish oil, while vegetarians can opt for algae oil. Fish oil contains EPA, which helps combat inflammation, and DHA, which supports growth, development, and brain repair. Ms. Chien emphasized the distinction between cod liver oil and fish oil, noting that cod liver oil primarily provides vitamin A and should not be confused with fish oil.

5. Vitamin A

Ms. Chien noted that dry and uncomfortable eyes might indicate a vitamin A deficiency rather than low levels of lutein. Regarding supplementing with vitamin A, a daily dosage of 5,000 international units (IU) is considered safe.

Vitamin A is a fat-soluble vitamin, so the timing of supplementation is inconsequential—whether taken with a meal or after. However, Ms. Chien advises those with digestive issues to consider supplementing with meals—that is, taking vitamin A supplements midway through a meal.

A large prospective cohort study published in the European Journal of Nutrition in March analyzed data from participants diagnosed with cancer before July 31, 2019, in the UK Biobank. The study found a correlation between supplement use and decreased all-cause mortality and cancer mortality. Specifically, consuming vitamin and non-vitamin non-mineral supplements was linked to a 7 percent and 12 percent reduction in cancer mortality, respectively.

Ms. Chien further explained that functional medicine involves identifying the root causes of bodily issues through testing nutrient levels, exposure to environmental toxins, and more. For instance, it aids patients with immune disorders, such as rheumatoid arthritis or eczema, in pinpointing the origins of their conditions. It also offers guidance to cancer patients on nutritional supplementation to navigate the challenges of chemotherapy. Additionally, it assists individuals in the sub-healthy category in understanding their nutrient deficiencies, helping them overcome issues like headaches and insomnia.