Macros get the attention, but certain vitamins and minerals quietly fall short. Knowing the usual suspects helps.
Vitamin D
Many people run low, especially with limited sun or northern winters. Food and fortified products contribute, but often not enough.
Have levels checked. A simple test guides whether a supplement makes sense.
Iron and Magnesium
Iron matters for energy transport, and plant-based eaters need to pair sources with vitamin C. Magnesium shortfalls are common too.
Spread intake through food. Leafy greens, legumes, and seeds are efficient sources.
Omega-3 Fats
These support normal heart and brain function and are low in many diets. Fatty fish twice a week is a practical target.
Plant sources help. Flax and walnuts supply a precursor, though conversion is limited.
Frequently Asked Questions
Should I take a multivitamin?
It can fill minor gaps but is no substitute for food. Use it as insurance, not as the core of your nutrition.
How do I know what I lack?
A blood panel plus a review of your diet is the most reliable way. Guesswork wastes money.
Close the common gaps with food first, targeted supplements second. Explore our full collection or browse more posts in our journal.