Nutrient deficiencies are rare in the United States, thanks in part to advances in food fortification in the 1900s. But many people, especially those in certain high-risk groups, are still not meeting daily recommendations for some nutrients, said Teresa Fung, a nutrition professor at Simmons University in Boston.
Nutrient inadequacies typically don’t cause the obvious symptoms that severe nutrient deficiencies do, Dr. Fung said. But they sometimes cause more vague symptoms that can affect quality of life and increase the risk of certain health conditions.
Here are five, commonly under-consumed nutrients in the United States, according to experts — and the signs you may be falling short.
Fiber
Most people in the United States do not consume the recommended 21 to 38 grams of fiber per day.
You don’t need fiber to survive, Dr. Fung said, but going without it would “not be a healthy way to live.” Fiber slows digestion and bulks up stool, preventing constipation and reducing blood sugar spikes. It also nourishes the good bacteria in the gut, potentially helping to reduce inflammation. This, in turn, may play a role in staving off conditions like Type 2 diabetes, certain cancers and cardiovascular disease.
Because fiber can’t be digested and doesn’t enter the bloodstream, a blood test can’t demonstrate whether its levels are low, Dr. Fung said. But there can be signs, like constipation or hard stools, that you’re not eating enough. Diets high in processed foods and low in fruits, vegetables and whole grains are also probably low in fiber.
Iron
In a study published in 2024, scientists found that more than a quarter of U.S. adults surveyed between 2017 and 2020 were deficient in iron. Iron is essential for delivering oxygen-rich blood throughout the body.
Because iron is lost through bleeding, menstruating women — especially those with heavy periods — are at greater risk of developing deficiencies, said Dr. Imo J. Akpan, a hematologist affiliated with NewYork-Presbyterian Hospital and Columbia University Irving Medical Center in New York City.
Pregnant women need extra iron to support a growing fetus, so they are frequently low in the mineral, Dr. Akpan said. Vegans and vegetarians also often fall short of iron requirements, because they don’t eat certain iron-rich animal products like red meat, chicken and seafood.
If iron levels drop low enough, this can lead to iron deficiency anemia, in which the body can’t make enough hemoglobin. Anemia can cause shortness of breath, pale skin, extreme tiredness and muscle weakness. The symptoms of low iron without anemia — like fatigue, brain fog, thinning hair and dry skin — may not be as obvious, Dr. Akpan said.
If you notice any of these symptoms, especially if you’re a woman of childbearing age, consult a doctor. A physician may test the blood levels of hemoglobin and ferritin (a protein that stores iron).
Vitamin B12
Most people in the United States consume the recommended amount of vitamin B12, an essential nutrient that helps build and maintain nerve cells, among other functions. But certain groups have difficulty absorbing it, leaving them with low blood levels.
Older adults tend to produce less stomach acid, which minimizes how much vitamin B12 they absorb from food, said Dr. Ralph Green, a professor of pathology and medicine at the University of California, Davis. Vegetarians and vegans are also often low in vitamin B12, since the nutrient is mainly found in animal products and some fortified foods.
Symptoms of low B12 can include fatigue, muscle weakness, brain fog, impaired memory and a pins-and-needles sensation in your hands and feet.
If you think you aren’t getting enough B12, a doctor can run a blood test and potentially recommend a supplement.
Calcium
According to national data, nearly 40 percent of people surveyed between 2017 and 2020 did not consume enough calcium. Calcium is an essential nutrient that supports nerve and muscle function, as well as skeletal health. When you don’t get enough from food, your body pulls calcium from bone tissue, weakening your bones and increasing the risk of developing osteoporosis.
If you’re not consuming enough calcium, there won’t be any obvious symptoms over the short term, Dr. Fung said. But in the long run, your bones may break more easily.
Because declining estrogen levels can increase the risk of bone loss and osteoporosis, health officials recommend that women over 50 increase their calcium consumption to 1,200 milligrams per day. Dairy products (like milk, cheese and yogurt), canned fish and leafy greens tend to be rich in calcium, and many fortified foods (like certain juices and breakfast cereals) contain the mineral, too.
Vitamin D
In a study published in 2022, scientists found that among people in the United States who were surveyed between 2001 and 2018, about 65 percent were low in vitamin D.
The nutrient is necessary for bone, immune, muscle and brain health. The main way we obtain vitamin D is from sunlight, but we also get smaller amounts from foods like fatty fish, egg yolks, beef liver and some fortified foods.
Many people don’t get enough sun exposure to make sufficient amounts of vitamin D, and their diets often don’t make up for it, said Dr. Donald Hensrud, an associate professor of nutrition and preventive medicine at the Mayo Clinic College of Medicine. (Though this shouldn’t be a reason to regularly expose your unprotected skin to the sun, he said.)
Low vitamin D can cause fatigue, brain fog and muscle weakness. See a doctor if you think you may need testing.
The Bottom Line
Because the symptoms of nutrient inadequacies are often vague, it’s nearly impossible to self-diagnose them, Dr. Fung said. Fatigue may be from poor sleep, for instance, or dry skin could be from colder weather. If you notice these symptoms, it’s always a good idea to consult a doctor, the experts said.
And, Dr. Hensrud said, avoid using supplements without medical guidance. Supplements aren’t regulated as strictly as drugs, and consuming certain nutrients in excess can be harmful.
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