In the modern world, nutrient deficiencies and lifestyle diseases are more common due to the deterioration of soil quality, consumption of diets high in calories but low in nutrients, reliance on processed foods, tendency to stick to a small variety of foods, certain lifestyle factors like smoking, alcohol consumption, increased stress levels, medical conditions, and medications.

Nutritional inadequacy results from nutrient intake that is below the estimated average requirement, while nutritional deficiency results from very low levels of one or more nutrients.

Proper nutrition is considered one of the modifiable factors that could be used to reduce the burden of disease during an individual’s life. A balanced diet should include macronutrients, essential fatty acids, carbs, proteins, micronutrients like vitamins, and minerals. Individual nutrition inadequencies can have different causes and addressing them often requires a personalized approach. 

Macro- and micronutrient deficiencies can be prevented by eating a balanced diet and taking supplements.

We try to list the main nutrient inadequacy causes and symptoms in this blog post.

 

CARBOHYDRATE INADEQUACY

The recommended dietary allowance (RDA) of carbohydrate is 130g/day for adults.

Causes for carb inadequacy – Low-carb or ketogenic diet, limited access to foods, eating disorders, malabsorption disorder.

Foods rich in good quality carb – Whole grains, legumes, vegetables, fruits, cereals, nuts, seeds, brown rice, pulses, quinoa, millets, oats, barley, buckwheat, sweet potatoes, yam, root vegetables, bananas, lentils are some of the good sources of carbs.

Symptoms of carb inadequacy – Low energy levels, fatigue, weakness, brain fog, impaired physical performance, acidosis, hypoglycemia, constipation, ketosis, difficulty concentrating.

 

PROTEIN INADEQUACY

The recommended dietary allowance of protein (RDA) is 0.8g to 1g protein per kg bodyweight per day.

Causes for protein inadequacy - Not consuming enough protein-rich foods, limited access to protein foods, poor appetite, restrictive diet, consuming low-quality protein that lack essential amino acids, digestive disorders, and increased protein requirement.

Foods rich in protein - Fish, lean meat, seafood, eggs, dairy products, legumes, quinoa, nuts, seeds, and soy are some of the foods high in good quality protein.

Symptoms of protein inadequacy – Muscle loss, fatigue, weakness, impaired immune function, hair loss, changes in skin texture, increased food consumption, decreased energy expenditure, fatty liver, impaired growth and development, hormonal imbalances, edema, and fluid imbalance.

 

ESSENTIAL FATTY ACID INADEQUACY

The recommended adequate intake (RDA) of essential fatty acids is 1.6g for males and 1.1g for females.

Causes of essential fatty acid inadequacy – Long time extremely low-fat diets, fat malabsorption, pancreatic insufficiency to digest and absorb fatty acids, not having enough stomach acid,

Foods rich in essential fatty acids – Fish oil, olives, fatty fish, cod liver oil, eggs, nuts, and flax seeds.

Symptoms of essential fatty acid inadequacy – Dry eyes, scaly skin, brittle hair, poor wound healing, increased susceptibility to infections, poor concentration.

 

VITAMIN A INADEQUACY

The recommended daily allowance (RDA) of vitamin A is 900mcg for adults.

Causes of vitamin A inadequacy – Poor dietary diversity, low intake of fruits and vegetables, medical conditions affecting the digestive system, such as celiac disease, inflammatory bowel disease, pancreatic insufficiency (which can impair the absorption and utilization of vitamin A from the diet, liver or pancreatic disorder that may interfere with fat absorption.

Foods rich in vitamin A – Orange and yellow vegetables, tomato, fruits, leafy green vegetables, liver, eggs, cod liver oil, fortified cereals, pumpkin, sweet potato.

Symptoms of vitamin A inadequacy – Vision impairment, weakened immune system, skin, and mucous membrane issues.

 

B VITAMIN INADEQUACY

The recommended daily intake (RDA) of B vitamins per day is as follows:

Vitamin B1 (Thiamin) – 1 mg for men and 0.8g per day for women

Vitamin B2 (Riboflavin) – 1.3 mg for men and 1.1 mg for women

Vitamin B3 (Niacin) - 16.5 mg for men and 13.2 mg for women

Vitamin B6 (Pantothenic acid) – 1.4 mg for men and 1.2 mg for women

Vitamin B9 (Folate) – 200 mcg for adults

Vitamin B12 – 1.5 mg for adults

Causes of B vitamin inadequacy – Inadequate dietary intake, restrictive diet, celiac disease, inflammatory disease, alcoholism, and certain medications.

Foods rich in vitamin B – Peanuts, whole grain bread, mushrooms, eggs, milk, meat, avocado, soya beans, oats, bananas, chickpeas, kidney beans, peas, leafy green vegetables, fish, seafood, broccoli, Brussels sprouts.

Symptoms of B vitamin inadequacy – Frequent headaches, fatigue, loss of appetite, numbness or tingling in extremities, swollen, red tongue, eye sensitivity to light, anemia, digestive issues, depression.

 

VITAMIN C INADEQUACY

The recommended dietary intake (RDA) of vitamin C is 90mg for men and 75mg for women.

Causes of vitamin C inadequacy – Dietary inadequacy, overcooking of foods, alcoholism, malabsorption disorder, restrictive diets, and medications.

Foods rich in vitamin C – Lemons, strawberries, tomatoes, potatoes, citrus fruits, green leafy vegetables, broccoli.

Symptoms of vitamin C inadequacy – Poor wound healing, gum problems, joint and muscle pain, skin problems, poor immune function, iron deficiency anemia, fatigue, loosening of teeth, impaired collagen synthesis.

 

VITAMIN D INADEQUACY

The recommended dietary intake (RDA) of vitamin D per day is 15 mcg /600 IU for adults.

Causes of vitamin D inadequacy –Inadequate sun exposure, inadequate synthesis, obesity, malabsorption, reduced dietary intake, and medications.

Foods rich in vitamin D – Cod liver oil, salmon, almond, milk, mushrooms, egg, cheese, liver.

Symptoms of vitamin D inadequacy – Hypocalcemia, cardiovascular diseases, dental abnormalities, muscle weakness, fatigue, skeletal deformities, and decreased immune function.

 

VITAMIN E INADEQUACY

The recommended dietary intake (RDA) of vitamin E per day is 15 mg for adults.

Causes of vitamin D inadequacy – Inadequate dietary intake, fat malabsorption disorder, low-fat diet.

Foods rich in vitamin E – Nuts, vegetable oils, fortified foods, fish, corn, sunflower, soybean, green vegetables like spinach, broccoli, and eggs.

Symptoms of vitamin E inadequacy - Vision problems, muscle weakness, immune dysfunction, skin problems, neurological problems, and cognitive impairment.

 

VITAMIN K INADEQUACY

The recommended dietary intake (RDA) of vitamin K per day is 120 mcg for men and 90 mcg for women.

Causes of vitamin K inadequacy – Long-term antibiotic use, fat malabsorption disorder, inadequate dietary intake, alcoholism, medication, alcoholism.

Foods rich in vitamin K – Green leafy vegetables, vegetable oils, meat, dairy, eggs, spinach, broccoli, soybean, turnip, carrot juice, cabbage, natto, and parsley.

Symptoms of vitamin K inadequacy – Increased bleeding, poor blood clotting, osteoporosis, poor nutrient absorption, increased risk of cardio disease.

 

CALCIUM INADEQUACY

The recommended dietary intake (RDA) of calcium per day is 1000 mcg for adults.

Causes of vitamin C inadequacy – Inadequate dietary intake, vitamin D deficiency, malabsorption disorder.

Foods rich in calcium – Yogurt, orange juice, milk, soy milk, cottage cheese, spinach, green leafy vegetables.

Symptoms of calcium inadequacy - Reduced bone strength, muscle cramps, brittle nails, fragile bones, increased risk of falling, neuromuscular irritability, muscle spasms, dental issues, and cardiovascular complications.

 

IRON INADEQUACY

The recommended dietary intake (RDA) of iron per day is 18 mg for adults.

Causes of iron inadequacy – Insufficient dietary iron intake, blood loss due to hookworm, regular use of drugs like aspirin, and blood loss during menstruation.

Foods rich in iron – Red meat, poultry, organ meat, seafood, dark leafy greens, dried fruits, nuts, seeds, and whole grains.

Symptoms of iron inadequacy – Fatigue, pale skin, shortness of breath, headaches, dizziness, cold hands and feet, restless leg syndrome, breathing difficulty upon exertion.

 

ZINC INADEQUACY

The recommended dietary intake (RDA) of zinc per day is 8 mg for women and 11 mg for men.

Causes of Zinc inadequacy – Low dietary intake, heavy reliance on foods with poorly absorbable zinc, inflammatory diseases of the bowel, inadequate mastication, drug interactions, diets based on cereals, and legumes and poor animal products.

Foods rich in zinc – Shellfish, meat, poultry, legumes, nuts, seeds, whole grains, eggs, dark chocolate, and vegetables.

Symptoms of zinc inadequacy – White spots on the fingernails, alopecia, immune dysfunction, neurological and psychological changes, acne, feeling lethargic.

 

MAGNESIUM INADEQUACY

The recommended dietary intake (RDA) of magnesium per day is 420 mg for men and 320 mg for women.

Causes of Magnesium deficiency – Inadequate dietary intake, gastrointestinal disorder, alcoholism, diabetes, medication, malabsorption disorder.

Foods rich in Magnesium – Hemp seeds, pumpkin seeds, flax seeds, brazil nuts, brown rice, kidney beans, broccoli, raisins, sweet corn, whole grains, green leafy vegetables.

Symptoms of Magnesium deficiency – Mood swings, numbness or tingling, trouble sleeping, low energy, anxiety issues, abnormal rhythms of the heart, hypertension.

 

SELENIUM INADEQUACY

The recommended dietary intake of selenium is 55 mcg for adults.

Causes of Selenium deficiency- Gastrointestinal disorder, inadequate dietary intake, alcoholism.

Foods rich in Selenium – Brazil nuts, seafood, organ meats, cereals, grains, mushrooms, chia seeds, whole grains, eggs.

Symptoms of Selenium deficiency – Depressed mood, increased susceptibility to infections, skeletal muscle weakness, infertility issues, unusual hair fall, increased risk of thyroid disease, poor cognitive function.

 

POTASSIUM INADEQUACY

The recommended dietary intake of potassium is 3400 mg for men and 2600 mg for women.

Causes of Potassium deficiency – Inadequate dietary intake, excessive sweating, diarrhea, vomiting, medication, alcoholism.

Foods rich in Potassium – Bananas, avocados, sweet potatoes, citrus fruits, raisins, nuts, raisins, dates, spinach, apricots, beets, and pomegranate.

Symptoms of Potassium deficiency – Muscle cramping, constipation, weakness, irregular heart rhythm, increased blood pressure, urinary calcium excretion, increased risk of kidney stones, excessive thirst, muscle cramps, and muscle weakness.

 

Not only do nutritional deficiencies result in diseases and the loss of numerous bodily functions, but they also have long-term repercussions on economic productivity. Dietary supplementation, which can enhance the under-consumed nutrients within a population and fill in the dietary gaps, is one of the main solutions for addressing nutrient deficiencies in today's busy environment.