By: Malika Comfort | nutraMetrix Global Operations Manager
When was the last time you thought about the nutrients fueling your body? In our on-the-go lifestyles, it’s easy to overlook whether we’re getting enough of the essential vitamins and minerals that keep us feeling our best. Nutrient deficiencies can be subtle, and many people may not realize their routines are missing key dietary elements — making awareness (and sometimes, supplementation) an important plank in any wellness journey.
How Do You Know If You’re Lacking Certain Nutrients?
Nutrient shortfalls can show up in many ways, often as vague signs you might not connect to nutrition. For example, you might notice a lack of energy, find it tough to focus, or your hair and nails might seem more brittle than usual. You could experience changes in your skin, mood shifts, or an overall feeling of “not quite right.” These signs don’t point to a specific nutrient, but they might be gentle nudges from your body that it’s time to look more closely at your diet.
Did you know?
Hair and nail changes are some of the earliest signs that you could be experiencing a nutrient shortfall. Your body prioritizes vital functions, which means your hair and nails are often last in line for available nutrients.
Nutrition Powerhouse: What Does a Well-Balanced Diet Look Like?
At the core of good health lies a diet rich in a variety of nutrients. A “nutrient-dense” meal plan draws from multiple food groups:
- Fruits and vegetables (aim for at least five servings daily)
- Lean proteins like fish or poultry (around two servings per day)
- Whole grains
- Healthy fats such as those from nuts and seeds
- Low-fat dairy or fortified plant-based alternatives
But meeting the Recommended Dietary Allowance (RDA) for each nutrient with food alone can be challenging. For example, to reach the RDA for vitamin C, you’d need to eat 5-6 medium oranges a day! To hit the target for omega-3 fatty acids, many recommendations suggest at least two servings of fatty fishlike salmon weekly. (Source: USDA Dietary Guidelines)
Real World Barriers: Can You Meet Your Nutrient Needs with Food Alone?
Let’s be honest — between work, family, and other commitments, creating three perfectly balanced, nutrient-packed meals every day is a tall order. Modern farming practices have also impacted the nutritive value of produce; studies reveal that levels of certain nutrients in fruits and vegetables have declined over time due to soil depletion and mass-production methods (Davis et al., 2004). That means even when we’re eating healthily, modern diets don’t always provide the nutritional punch they once did.
The Science: Which Nutrient Does Your Body Produce, and Which Must You Consume?
Here’s where it gets fascinating: of all the nutrients your body needs, only a handful are produced internally, and often in limited quantities. For instance, your body can make vitamin D when exposed to sunlight, and vitamin K2 is produced by certain gut bacteria. However, most vitamins — like vitamin C, the B vitamins, and minerals like zinc, iron, and calcium — need to come from your diet or supplements. Even vitamin D can be tricky to get enough of, especially if you spend most of your time indoors or live in northern climates (Holick, 2007).
Nutrient Decline with Age
Another reason to stay nutrient-aware: your body’s ability to absorb nutrients can decline with age. The stomach produces less acid, affecting B12 absorption, while the skin synthesizes less vitamin D from sunlight. Calcium absorption also drops, and lower nutrient intake is common as appetites and eating habits change with age (Chernoff, 2001). That makes a nutrient-focused approach to wellness even more crucial as the years pass.
Is Supplementation Right for You?
If you’re striving for a well-rounded diet but find it hard to consistently reach those nutrient targets, you’re not alone. The reality of nutrient depletion in foods, changing needs with age, and the demands of daily living can make it tough to get enough of every essential nutrient from food alone. That’s where quality supplements can lend a hand — acting as nutritional “insurance” to help fill the gaps on days your meals may not measure up. When you choose the right supplements, you’re supporting your body with the nutrients it needs, no matter how busy life gets.
Nutrient for Thought
What’s one simple change you could make to help prioritize your daily nutrient intake? Could it be adding an extra serving of veggies at dinner, or making a habit of taking a multivitamin designed to suit your lifestyle?
Key Takeaways & What You Can Do
Optimal wellness begins with awareness — and that means knowing your nutrient needs and giving your body what it deserves. At nutraMetrix Custom Health Solutions, we offer a spectrum of scientifically formulated supplements to support your unique nutrient requirements, whatever your age or stage of life. Why not take a closer look at your daily routine and see where targeted supplementation could help you bridge the gap? Your body will thank you — one nutrient at a time.
Ready to make your nutrient intake effortless? Explore our full range of premium supplements and start your journey to balanced wellness today!
References:
- Davis, D. R., et al. (2004). Changes in USDA Food Composition Data for 43 Garden Crops, 1950 to 1999. Journal of the American College of Nutrition, 23(6), 669-682.
- Holick, M. F. (2007). Vitamin D Deficiency. New England Journal of Medicine, 357(3), 266-281.
- Chernoff, R. (2001). Nutrition and Health Promotion in Older Adults. J Gerontol A Biol Sci Med Sci, 56(2), 47-53.
- USDA Dietary Guidelines for Americans 2020–2025. Link
* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.