COMMON DAILY NUTRITIONAL GAPS & HOW TO FILL THEM

Most people do not get enough essential nutrients from their diet alone, leading to nutritional gaps that can impact overall health. Here are the most common ones and how to address them:

1. Vitamin D (Bone & Immune Health)

🔹 Why It's Important: Supports bone strength, immune function, and mood regulation.
🔹 Deficiency Risk: People who get little sun exposure or have darker skin.
🔹 Sources: Sunlight, fatty fish (salmon, tuna), egg yolks, fortified dairy.
🔹 Supplement Needs: 600–800 IU daily (or more if deficient).

2. Omega-3 Fatty Acids (Heart & Brain Health)

🔹 Why It's Important: Supports heart health, brain function, and reduces inflammation.
🔹 Deficiency Risk: Those who eat little to no seafood.
🔹 Sources: Fatty fish (salmon, mackerel, sardines), walnuts, flaxseeds.
🔹 Supplement Needs: 250–500 mg of EPA/DHA daily.

3. Fiber (Digestive & Heart Health)

🔹 Why It's Important: Aids digestion, supports gut health, and reduces cholesterol.
🔹 Deficiency Risk: Most people eat less than half of the recommended fiber intake.
🔹 Sources: Whole grains, fruits, vegetables, legumes, nuts.
🔹 Daily Needs: Men: 30–38g | Women: 21–25g.

4. Magnesium (Muscle & Nerve Function)

🔹 Why It's Important: Helps with muscle function, nerve signaling, and energy production.
🔹 Deficiency Risk: High in people with stress, alcohol consumption, or processed diets.
🔹 Sources: Nuts, seeds, dark leafy greens, whole grains.
🔹 Supplement Needs: 310–420 mg daily.

5. Vitamin B12 (Energy & Brain Function)

🔹 Why It's Important: Supports red blood cell formation and brain health.
🔹 Deficiency Risk: Common in vegetarians, vegans, and older adults.
🔹 Sources: Meat, fish, dairy, eggs, fortified plant-based foods.
🔹 Supplement Needs: 2.4 mcg daily (higher for older adults).

6. Iron (Oxygen Transport & Energy Production)

🔹 Why It's Important: Essential for red blood cells and energy levels.
🔹 Deficiency Risk: Women, vegetarians, vegans, and those with anemia.
🔹 Sources: Red meat, poultry, beans, dark leafy greens.
🔹 Supplement Needs: Men: 8 mg | Women: 18 mg (higher for pregnant women).

7. Calcium (Bone & Muscle Health)

🔹 Why It's Important: Crucial for bone density, muscle function, and nerve signaling.
🔹 Deficiency Risk: People who avoid dairy, postmenopausal women.
🔹 Sources: Dairy, fortified plant-based milks, leafy greens, almonds.
🔹 Supplement Needs: 1,000–1,200 mg daily.

8. Zinc (Immune & Skin Health)

🔹 Why It's Important: Helps immune function, wound healing, and skin health.
🔹 Deficiency Risk: Common in vegetarians and those with poor diets.
🔹 Sources: Meat, shellfish, seeds, nuts, whole grains.
🔹 Supplement Needs: Men: 11 mg | Women: 8 mg.

How to Cover These Nutritional Gaps?

✅ Eat a diverse diet rich in whole foods.
✅ Take a high-quality multivitamin if needed (like Nutrilite Double X).
✅ Add targeted supplements based on personal health needs.
✅ Drink enough water to support nutrient absorption.