- A balanced diet is important for proper nutrition, but many people fall short on essential micronutrients due to consuming energy-dense but nutrient-poor foods
- Micronutrient deficiencies lead to significant health issues like pregnancy complications, weakened immunity and increased risk of diseases
- A recent study published in The Lancet Global Health found that over half of the global population is lacking essential micronutrients, with deficiencies varying by age and gender
- The researchers found that more than 5 billion people are deficient in iodine (68%), vitamin E (67%) and calcium (66%), while over 4 billion lack iron (65%), riboflavin (55%), folate (54%) and vitamin C (53%)
- In the U.S., common nutrient deficiencies include vitamins D, B12, B1, B2, B3, A, C and E, as well as calcium, magnesium and iodine. Tips to address these deficiencies are included below
Food goes beyond providing energy — it’s essential for proper nutrition. Yet, many people fail to get the essential micronutrients they need. The problem often lies in food quality rather than quantity. People are consuming energy-dense, nutrient-poor foods, setting them up for an excess of omega-6 fats from seed oils as well as added sugars, while missing out on vital micronutrients.
Micronutrient deficiencies are a prevalent form of malnutrition, leading to serious consequences like pregnancy complications, weakened immunity and increased risk of diseases. While past studies have investigated nutrient deficiencies and supplies, there has been no comprehensive global assessment of micronutrient intake inadequacies until now.
A recent study published in The Lancet Global Health1 addresses this gap by evaluating whether current intake levels meet recommended health standards, focusing on deficiencies across different ages and genders. Their findings highlight an alarming trend — over half of the global population is deficient in the necessary micronutrients for optimal health.
Global Study Reveals Alarming Widespread Micronutrient Inadequacies
The study,2 conducted by researchers at Harvard T.H. Chan School of Public Health and the University of California, Santa Barbara (UCSB), used data from 31 countries to model global nutrient needs. They applied these models to a dataset from 185 countries, estimating nutrient deficiencies for 99.3% of the world’s population. Fifteen essential nutrients, including calcium, B vitamins and vitamin C, were evaluated across different age and gender groups.
“Our study is a big step forward,” said co-lead author Christopher Free, Ph.D., a research professor at the University of California, Santa Barbara (UCSB), in a news release.3 “Not only because it is the first to estimate inadequate micronutrient intakes for 34 age-sex groups in nearly every country, but also because it makes these methods and results easily accessible to researchers and practitioners.” According to the authors:4
“More than 5 billion people do not consume enough iodine (68% of the global population), vitamin E (67%) and calcium (66%). More than 4 billion people do not consume enough iron (65%), riboflavin (55%), folate (54%) and vitamin C (53%).
Within the same country and age groups, estimated inadequate intakes were higher for women than for men for iodine, vitamin B12, iron and selenium and higher for men than for women for magnesium, vitamin B6, zinc, vitamin C, vitamin A, thiamin and niacin.”
These results underscore the widespread nature of micronutrient deficiencies globally, revealing distinct patterns related to sex and geographic location. “We hope this analysis … improves understanding of global micronutrient inadequacy so that public health interventions can more effectively address deficiencies,” the researchers concluded.
Common Nutrient Deficiencies in the US
According to data from the National Health and Nutrition Examination Surveys (NHANES), an estimated 31% of the U.S. population is at risk of developing one or more micronutrient deficiencies.5 The most common nutrient deficiencies include vitamins D, B1, B2, B3 and B12, A, C, E, calcium, magnesium and iodine.
Although the study didn’t include vitamin D since it primarily focused on nutrients obtained through diet, vitamin D deficiency remains a significant concern in the U.S., impacting approximately 35% of the population.6 Vitamin D is a fat-soluble vitamin that is essential for various physiological functions, including calcium absorption, bone health and immune function.
While it’s found naturally in some foods, your body endogenously produces vitamin D when your skin is exposed to ultraviolet rays from the sun.
However, many factors limit this natural production, including living in northern latitudes, having darker skin, spending most time indoors or using sunscreen. Additionally, as people age, their skin becomes less efficient at producing vitamin D from sun exposure.7
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The ideal way to increase your vitamin D levels is through sensible sun exposure. On a typical sunny day,8 your body produces up to 25,000 international units IU of vitamin D. However, it’s important to approach sun exposure with care, especially if your diet is high in seed oils (rich in linoleic acid, or LA).
These oils migrate to your skin and oxidize when exposed to sunlight, causing inflammation and DNA damage, which makes you more prone to sunburn. If you’re on a high-LA diet, I recommend avoiding intense sun exposure until you’ve reduced your seed oil intake for four to six months. As you reduce your LA intake, slowly increase your time outdoors. You’ll eventually be able to enjoy an hour or more during peak sunlight hours.
If you’re unable to get adequate sun exposure, vitamin D3 supplementation is a wise choice. For health and disease prevention, aim for a level between 60 ng/mL and 80 ng/mL. In Europe, the measurements you’re looking for are 150 to 200 nmol/L, respectively.
To determine how much vitamin D3 you need to take, measure your vitamin D level, ideally twice a year. Your ideal dose is whatever it takes to keep you within that 60 ng/mL to 80 ng/mL range. It’s also important to remember that calcium, vitamin D3, magnesium and vitamin K2 must be properly balanced, as these four nutrients work together.
Vitamin B1, B2 and B3
Vitamin B1, also known as thiamine, is used by nearly all your cells and is essential for several functions in the body, including energy production, nerve function, heart health, cognition, digestion and immune function.9
While thiamine deficiency is often the result of alcohol misuse, chronic infections, poor nutrition and/or malabsorption, research suggests vitamin B1 availability has dramatically declined throughout the food chain in recent years,10 and that naturally affects your ability to get sufficient thiamine from your diet.
Adult men and women need 1.2 and 1.1 milligrams (mg), respectively, each day.11 If you have symptoms of thiamine deficiency, you might need higher doses. For tips on how to boost your vitamin B1 levels, I recommend reading my article, “Common Signs of Vitamin B1 Deficiency.”
Similarly, vitamin B2, commonly known as riboflavin, is important for energy production, cellular function and metabolism. As a coenzyme in various redox reactions, riboflavin is essential for converting food into usable energy. It plays a central role in the electron transport chain, where it helps produce ATP, the primary energy source for the body. This makes riboflavin particularly important for overall energy levels and metabolic health.12,13
To increase your riboflavin levels, consume a diet rich in riboflavin sources. Good dietary sources include grass fed dairy products, lean meats like grass fed beef tenderloin, organic low-PUFA eggs, cremini and portabella mushrooms, and green leafy vegetables like spinach and beet greens.
Vitamin B3 exists in two primary forms — niacin (nicotinic acid) and niacinamide (nicotinamide). Both are essential to human health and play important roles in cellular metabolism, converting the food you eat into energy.
These forms of vitamin B3 also serve as precursors for the coenzymes nicotinamide adenine dinucleotide (NAD+) and nicotinamide adenine dinucleotide phosphate (NADP), which are vital for energy production, DNA repair and cell signaling.
For optimal health, I recommend taking 50 mg of niacinamide three times a day. This dosage has been shown to optimize energy metabolism and boost NAD+ levels.
The problem with taking too much vitamin B3, whether in the form of niacin or niacinamide, is that it might backfire and contribute to cardiovascular disease as demonstrated in a study conducted by the Cleveland Clinic.14 I talked more about this in my article, “Vitamin B3 Boosts Muscle Mass, Improves Glucose Control.” As for food sources, vitamin B3 is found in grass fed beef and beef liver, bananas and mushrooms.15
Vitamin B12
Also known as cobalamin, vitamin B12 is a water-soluble vitamin that plays a role in numerous biochemical reactions and neurological functions in your body, including DNA synthesis. Your body can’t make vitamin B12 on its own, so it must be obtained via your diet or supplementation.16
According to NHANES data, about 3.6% of U.S. adults aged 19 and older have a vitamin B12 deficiency, with the rate slightly increasing to 3.7% in those 60 and older. However, vitamin B12 insufficiency is more common, affecting around 12.5% of adults aged 19 and older and 12.3% of those 60 and older. During pregnancy, vitamin B12 levels often decrease, sometimes falling below normal levels.17
Vitamin B12 is found almost exclusively in animal foods, such as grass fed beef and beef liver, lamb, organic eggs and grass fed dairy products. The few plant foods that are sources of B12 are actually B12 analogs that block the uptake of true B12, so do not make the mistake of thinking you can rely on vegan sources for all your B12 needs.
If you rarely eat the foods listed, consider using nutritional yeast. It’s high in B12 and has a cheesy flavor that works well on any number of dishes. One 16-gram serving (just over 2 tablespoons) provides 24 micrograms of natural vitamin B12.18 Advancing age diminishes your body’s ability to absorb B12 from food, so you might want to consider supplementation as you get older.19
Vitamins A and C
An estimated 51% of adults are not consuming enough vitamin A,20 increasing their risk of degenerative diseases like macular degeneration, a leading cause of blindness in the U.S.21 Vitamin A is also responsible for immune system function as well as cellular growth and differentiation.22
Vitamin A is a group of nutrients that falls into two different categories — retinoids found in animal foods and carotenoids found in plant foods. The two are chemically different and provide different health benefits, but both are necessary for optimal health. Plant foods high in beta-carotene include sweet potatoes, carrots, cantaloupe and mangoes. Animal foods rich in vitamin A include liver, egg yolks and grass fed butter.23
Vitamin C, also known as ascorbic acid, is known for its potent antioxidant properties and role in numerous bodily functions, including tissue growth and repair, collagen synthesis, iron absorption and immune function.24
A wide variety of foods are high in vitamin C, including red pepper, parsley, broccoli, kiwi, strawberries, guava, tomato and all citrus fruits. You’ll get significant amounts of vitamin C from your diet if you eat these foods on a daily basis.
In addition to dietary sources, I highly recommend keeping liposomal vitamin C in your medicine cabinet, particularly for acute viral illnesses. If I were to become acutely ill, I would take 4 grams of liposomal vitamin C every hour until feeling better, then start decreasing the dosage slowly over a few days once symptoms improve.
Vitamin E
Vitamin E is a fat-soluble vitamin with potent antioxidant properties, protecting your cells from free radical damage. It also supports the production of red blood cells, regulates your body’s use of vitamin K (which is important for heart health) and is involved in your immune function and cell signaling.25 Additionally, it protects your body against damage caused by linoleic acid and estrogen.
In the U.S. alone, approximately 88.5% of the population fails to reach the recommended dietary allowance (RDA) of vitamin E.26 To increase vitamin E levels, eat foods rich in this nutrient, including spinach, pumpkin, asparagus, red bell peppers, tomatoes, kiwi and mango.27
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Some health authorities recommend vegetable oils, seeds and nuts as good sources,28 but these are actually terrible due to their high LA content. Beans — another good source of vitamin E — are also problematic for many due to their high lectin content.
Supplementation is also an option to increase your levels, but it’s important to look for a real vitamin E supplement and not synthetic. What you’re looking for is “d alpha tocopherol.” I go into detail about this in “Vitamin E Helps Decrease Your Cancer Risk.”
Calcium and Magnesium
Over 40% of the U.S. population fails to meet their calcium needs through diet alone, putting them at increased risk of bone-related issues such as osteoporosis and fractures.29 Calcium is also essential for muscle contraction, nerve transmission and blood clotting.30
A deficiency in calcium coupled with excess phosphorus intake due to phosphate additives in processed food poses additional risk, as it disrupts your calcium-to-phosphorus ratio, which leads to calcification of the vascular system and cardiovascular problems.31
Some good dietary sources of calcium to increase your levels include grass fed dairy products like yogurt, milk and cheese made from animal rennet. Some vegetables contain this mineral as well, such as collard greens, spinach, turnip greens, kale, cooked taro root and bok choy.32
Estimates suggest that over half of the U.S. population also aren’t getting enough magnesium from their diet.33 While the minimum amount needed to avoid deficiency is about 150 to 180 milligrams per day, optimal levels are closer to 600 milligrams per day. For reference, the RDA ranges from 310 to 420 milligrams per day, depending on age and sex.34
Some good dietary sources of magnesium include dark chocolate, leafy greens, potatoes (peeled and boiled) and plain organic yogurt, to name a few. Avocados are also commonly recommended as a good source of this mineral, but they’re high in monounsaturated fat (MUFAs), which harms your metabolic function if consumed in excess.
Iodine
Iodine is an essential trace mineral that plays a role in the production of thyroid hormones, which regulate metabolism, growth and development. Adequate iodine intake is vital for maintaining healthy thyroid function and reducing the risk of disorders such as goiter and hypothyroidism. In addition, iodine is important for healthy bone and brain development during pregnancy and infancy.35
Foods that contain higher amounts of iodine include sea vegetables, such as kelp, kombu and wakame.36 Kelp has the highest amount of any food and just one serving gives you four times the recommended daily allowance. Organic, grass fed butter is another good source of iodine. Iodized salt also increases your levels if you don’t avoid eating it in the mistaken belief that it’s bad for your heart.
Will Taking a Multivitamin Help with Nutrient Deficiencies?
A diet rich in whole, nutrient-dense foods is key to avoiding nutrient deficiency. However, multivitamins help address gaps if you’re not eating right or if you suspect you have deficiencies. Research37 from Oregon State University found that older men who took multivitamins showed improved nutritional biomarkers compared to those who took a placebo.
In fact, some participants in the placebo group had decreased nutrition markers, indicating that diet alone might not be sufficient, particularly for maintaining vitamin and carotenoid levels.38 Multivitamins also benefit memory in older adults. One study39 found that daily use could improve memory performance comparable to reversing about three years of age-related decline compared to a placebo.
If you’re planning to take multivitamins, it’s generally recommended to take half your daily dose in the morning, with breakfast, and the other half with your main meal. Remember, though, that multivitamins should complement, not replace, a healthy diet.
Dietary supplements are meant to support a balanced lifestyle, not substitute for it. Consider consulting with a holistic health professional to identify specific nutrient deficiencies and tailor your supplement and food choices to address them.
- 1, 2, 4 Lancet Glob Health. 2024 Aug 29:S2214-109X(24)00276-6
- 3 EurekAlert! August 29, 2024
- 5 The Institute of Functional Medicine, The Hidden Hunger: Micronutrient Deficiencies
- 6 StatPearls [Internet]. Vitamin D Deficiency
- 7 Endocrine. 2023; 79(1): 31–44
- 8 Journal of Steroid Biochemistry and Molecular Biology, 2019;189
- 9 Biosci Rep. 2023 Oct 31;43(10):BSR20230374
- 10 The Science Times January 31, 2021
- 11 NIH Thiamin, February 9, 2023
- 12 NIH ODS, Riboflavin
- 13 StatPearls [Internet]. Biochemistry, Oxidative Phosphorylation
- 14 Nature Medicine volume 30, pages 424–434 (2024)
- 15 Harvard T.H. Chan School of Public Health, Niacin – Vitamin B3
- 16 StatPearls [Internet]. Vitamin B12 (Cobalamin)
- 17 Harvard T.H. Chan School of Public Health, Riboflavin — Vitamin B2
- 18 USDA FoodData Central, Nutritional Yeast
- 19 The New York Times, Vitamin B12 as Protection for the Aging Brain
- 20 Oregon State University, Micronutrient Inadequacies, Vitamin A
- 21 Front Nutr. 2022; 9: 914457
- 22, 23 NIH ODS, Vitamin A and Carotenoids
- 24 StatPearls [Internet]. Vitamin C (Ascorbic Acid)
- 25, 28 NIH ODS, Vitamin E
- 26 USA Today, April 1, 2023
- 27 HSPH, Vitamin E
- 29 Oregon State University, Micronutrient Inadequacies in the US Population: an Overview
- 30 StatPearls [Internet]. Physiology, Calcium
- 31 Arterioscler Thromb Vasc Biol. 2024 Mar;44(3):584-602
- 32 Dietary Guidelines for Americans, Food Sources of Calcium
- 33 Oregon State University, Micronutrient Inadequacies (Magnesium)
- 34 National Institutes of Health, Magnesium
- 35, 36 NIH ODS, Iodine
- 37 Nutrients 2023, 15(12), 2691; doi: 10.3390/nu15122691
- 38 Oregon State University June 14, 2023
- 39 The American Journal of Clinical Nutrition July 2023, Volume 118, Issue 1, Pages 273-282, Results
Five Things New “Preppers” Forget When Getting Ready for Bad Times Ahead
The preparedness community is growing faster than it has in decades. Even during peak times such as Y2K, the economic downturn of 2008, and Covid, the vast majority of Americans made sure they had plenty of toilet paper but didn’t really stockpile anything else.
Things have changed. There’s a growing anxiety in this presidential election year that has prompted more Americans to get prepared for crazy events in the future. Some of it is being driven by fearmongers, but there are valid concerns with the economy, food supply, pharmaceuticals, the energy grid, and mass rioting that have pushed average Americans into “prepper” mode.
There are degrees of preparedness. One does not have to be a full-blown “doomsday prepper” living off-grid in a secure Montana bunker in order to be ahead of the curve. In many ways, preparedness isn’t about being able to perfectly handle every conceivable situation. It’s about being less dependent on government for as long as possible. Those who have proper “preps” will not be waiting for FEMA to distribute emergency supplies to the desperate masses.
Below are five things people new to preparedness (and sometimes even those with experience) often forget as they get ready. All five are common sense notions that do not rely on doomsday in order to be useful. It may be nice to own a tank during the apocalypse but there’s not much you can do with it until things get really crazy. The recommendations below can have places in the lives of average Americans whether doomsday comes or not.
Note: The information provided by this publication or any related communications is for informational purposes only and should not be considered as financial advice. We do not provide personalized investment, financial, or legal advice.
Secured Wealth
Whether in the bank or held in a retirement account, most Americans feel that their life’s savings is relatively secure. At least they did until the last couple of years when de-banking, geopolitical turmoil, and the threat of Central Bank Digital Currencies reared their ugly heads.
It behooves Americans to diversify their holdings. If there’s a triggering event or series of events that cripple the financial systems or devalue the U.S. Dollar, wealth can evaporate quickly. To hedge against potential turmoil, many Americans are looking in two directions: Crypto and physical precious metals.
There are huge advantages to cryptocurrencies, but there are also inherent risks because “virtual” money can become challenging to spend. Add in the push by central banks and governments to regulate or even replace cryptocurrencies with their own versions they control and the risks amplify. There’s nothing wrong with cryptocurrencies today but things can change rapidly.
As for physical precious metals, many Americans pay cash to keep plenty on hand in their safe. Rolling over or transferring retirement accounts into self-directed IRAs is also a popular option, but there are caveats. It can often take weeks or even months to get the gold and silver shipped if the owner chooses to close their account. This is why Genesis Gold Group stands out. Their relationship with the depositories allows for rapid closure and shipping, often in less than 10 days from the time the account holder makes their move. This can come in handy if things appear to be heading south.
Lots of Potable Water
One of the biggest shocks that hit new preppers is understanding how much potable water they need in order to survive. Experts claim one gallon of water per person per day is necessary. Even the most conservative estimates put it at over half-a-gallon. That means that for a family of four, they’ll need around 120 gallons of water to survive for a month if the taps turn off and the stores empty out.
Being near a fresh water source, whether it’s a river, lake, or well, is a best practice among experienced preppers. It’s necessary to have a water filter as well, even if the taps are still working. Many refuse to drink tap water even when there is no emergency. Berkey was our previous favorite but they’re under attack from regulators so the Alexapure systems are solid replacements.
For those in the city or away from fresh water sources, storage is the best option. This can be challenging because proper water storage containers take up a lot of room and are difficult to move if the need arises. For “bug in” situations, having a larger container that stores hundreds or even thousands of gallons is better than stacking 1-5 gallon containers. Unfortunately, they won’t be easily transportable and they can cost a lot to install.
Water is critical. If chaos erupts and water infrastructure is compromised, having a large backup supply can be lifesaving.
Pharmaceuticals and Medical Supplies
There are multiple threats specific to the medical supply chain. With Chinese and Indian imports accounting for over 90% of pharmaceutical ingredients in the United States, deteriorating relations could make it impossible to get the medicines and antibiotics many of us need.
Stocking up many prescription medications can be hard. Doctors generally do not like to prescribe large batches of drugs even if they are shelf-stable for extended periods of time. It is a best practice to ask your doctor if they can prescribe a larger amount. Today, some are sympathetic to concerns about pharmacies running out or becoming inaccessible. Tell them your concerns. It’s worth a shot. The worst they can do is say no.
If your doctor is unwilling to help you stock up on medicines, then Jase Medical is a good alternative. Through telehealth, they can prescribe daily meds or antibiotics that are shipped to your door. As proponents of medical freedom, they empathize with those who want to have enough medical supplies on hand in case things go wrong.
Energy Sources
The vast majority of Americans are locked into the grid. This has proven to be a massive liability when the grid goes down. Unfortunately, there are no inexpensive remedies.
Those living off-grid had to either spend a lot of money or effort (or both) to get their alternative energy sources like solar set up. For those who do not want to go so far, it’s still a best practice to have backup power sources. Diesel generators and portable solar panels are the two most popular, and while they’re not inexpensive they are not out of reach of most Americans who are concerned about being without power for extended periods of time.
Natural gas is another necessity for many, but that’s far more challenging to replace. Having alternatives for heating and cooking that can be powered if gas and electric grids go down is important. Have a backup for items that require power such as manual can openers. If you’re stuck eating canned foods for a while and all you have is an electric opener, you’ll have problems.
Don’t Forget the Protein
When most think about “prepping,” they think about their food supply. More Americans are turning to gardening and homesteading as ways to produce their own food. Others are working with local farmers and ranchers to purchase directly from the sources. This is a good idea whether doomsday comes or not, but it’s particularly important if the food supply chain is broken.
Most grocery stores have about one to two weeks worth of food, as do most American households. Grocers rely heavily on truckers to receive their ongoing shipments. In a crisis, the current process can fail. It behooves Americans for multiple reasons to localize their food purchases as much as possible.
Long-term storage is another popular option. Canned foods, MREs, and freeze dried meals are selling out quickly even as prices rise. But one component that is conspicuously absent in shelf-stable food is high-quality protein. Most survival food companies offer low quality “protein buckets” or cans of meat, but they are often barely edible.
Prepper All-Naturals offers premium cuts of steak that have been cooked sous vide and freeze dried to give them a 25-year shelf life. They offer Ribeye, NY Strip, and Tenderloin among others.
Having buckets of beans and rice is a good start, but keeping a solid supply of high-quality protein isn’t just healthier. It can help a family maintain normalcy through crises.
Prepare Without Fear
With all the challenges we face as Americans today, it can be emotionally draining. Citizens are scared and there’s nothing irrational about their concerns. Being prepared and making lifestyle changes to secure necessities can go a long way toward overcoming the fears that plague us. We should hope and pray for the best but prepare for the worst. And if the worst does come, then knowing we did what we could to be ready for it will help us face those challenges with confidence.
