Assess Your Nutrient Status

Nutrition History

Nutrition Deficiency 2025: The Hidden Hunger Crisis

2 billion people suffer micronutrient deficiencies. Even in rich nations, 92% lack vitamin D, 40% low in magnesium. Use our tool to detect iron, B12, D, calcium, magnesium gaps via diet and symptoms.

Top 5 Deficiencies (WHO 2025)

NutrientDeficient (% Global)Key Sources
Iron25%Red meat, spinach, lentils
Vitamin D50–90%Sun, salmon, fortified milk
B1215–40%Meat, eggs, supplements
Calcium30%Dairy, kale, almonds
Magnesium60%Nuts, seeds, greens

Symptoms by Nutrient

  • Iron: Fatigue, pale skin, hair loss
  • Vitamin D: Bone pain, depression, weak immunity
  • B12: Numbness, memory issues, anemia
  • Calcium: Muscle cramps, brittle nails
  • Magnesium: Anxiety, insomnia, cramps

At-Risk Groups

  • Vegans: B12, iron, omega-3
  • Elderly: D, B12 absorption ↓
  • Women: Iron loss via menstruation
  • Dark Skin: 3–5x higher D deficiency

Daily Requirements (IOM 2025)

  • Iron: 8 mg (men), 18 mg (women 19–50)
  • Vitamin D: 600–800 IU (15–20 mcg)
  • B12: 2.4 mcg
  • Calcium: 1000–1200 mg
  • Magnesium: 310–420 mg

Diet Quality Score

Based on:

  • Fruits/veg ≥5 servings
  • Protein ≥1.2 g/kg body weight
  • Calcium sources ≥3/day
  • Sun exposure ≥15 min

Testing & Supplementation

  • Blood tests: Ferritin, 25(OH)D, B12, RBC Mg
  • Supplements: D3 (1000–4000 IU), B12 (500 mcg), Mg glycinate
  • Caution: Excess iron toxic; test first

Food Synergies

  • Vitamin C + iron = 6x absorption
  • Fat + vitamin D = better uptake
  • B12 needs intrinsic factor (stomach)

Global Impact

  • Iron deficiency: #1 cause of anemia
  • Vitamin D: Linked to 17 cancers
  • B12: Cognitive decline in elderly
  • Cost: $1.5 trillion in healthcare

Fix Your Gaps

  1. Eat rainbow: 5+ colors daily
  2. Sun 15–20 min arms/legs
  3. Include B12 foods or supplement
  4. Nuts/seeds daily for Mg
  5. Pair wisely: Tea away from iron meals

Science Facts

  • 80% of serotonin made in gut — needs B vitamins
  • Magnesium in 300+ enzymes
  • Vitamin D receptor in every cell
  • Plant iron (non-heme) only 2–20% absorbed

Related Tools

FAQs

Multivitamin enough? No. Targeted better.

How soon do symptoms improve? 2–8 weeks with correction.

Safe to self-test? Use as screening; confirm with bloodwork.

Conclusion

Deficiencies are silent but fixable. Track your intake, fill the gaps, and optimize your body’s engine.

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