Even if you eat a balanced diet or take a daily multivitamin, you can still be low in key nutrients. Stress, medications, gut issues, and nutrient-poor food can all impact how well your body absorbs and uses what you eat. Nutrient deficiencies are more common than most people think, and they are often behind symptoms like low energy, mood swings, hair thinning, frequent colds, and more serious health issues.
At Kairos, we regularly see patients struggling with vague but persistent symptoms that trace back to this common issue.
Why Do Nutrient Deficiencies Happen?
There are many reasons why your body is not getting enough nutrients. Poor digestion, stress, aging, and changes in hormones can all make it harder to absorb what you need. Gut problems, like inflammation, can stop key vitamins and minerals from being absorbed in your body.
Some common medications can also reduce your ability to absorb nutrients from food.
Lifestyle choices like smoking, drinking too much alcohol, or sticking to a very limited diet can also lower your nutrient intake. All of these factors can quietly lead to bigger health issues.
5 Most Common Nutrient Deficiencies and How to Spot it
1. Vitamin D Deficiency
Vitamin D is very important for our immune function and overall health. It is estimated that over 40% of the global population has vitamin D deficiency. Mostly common in people, living in less sunny environment or who mostly live in indoors.
You may have vitamin D deficiency if you see following signs:
- You are often sick or have infections
- Bone or muscle pain
- You are always tired and low mood
- Hair thinning
Vitamin D deficiency is a serious issue and it is associated with many health risks like Osteoporosis and fractures, heart diseases, or even depression.
How to spot it
A simple blood test called 25-hydroxyvitamin D is used to check vitamin D levels. At Kairos, we typically look for levels above 40 ng/mL for optimal health, not just the minimum.
2. Iron Deficiency Especially in Women
Iron deficiency is very common particularly in menstruating women, pregnant individuals, and vegetarians. Iron is essential for carrying oxygen throughout the body. Low levels of iron show symptoms like tiredness, shortness of breath, headaches, pale skin, or even cravings for ice. Over time, this can cause disorders like anemia, reduced immunity, pregnancy complications and poor stamina.
How to spot it
It is important to know that low serum iron doesn’t always mean full-blown iron-deficiency anemia, there’s a difference. That is why getting the right lab tests matters. The best tests for iron deficiencies are Serum ferritin, Iron panel including TIBC, transferrin saturation, Hemoglobin and hematocrit levels.
At our clinic, we like to see ferritin levels above 40–60 ng/mL for your body to function at its best, even if the normal range on your lab report starts at just 10.
3. Magnesium Deficiency
Magnesium is an underrated mineral and is actually involved in more than 300 functions in your body.
It helps with things like muscle relaxation, sleep, blood sugar regulation, and even your mood. But a lot of people do not get enough of it. Poor diet, stress, drinking alcohol, or certain medications like PPIs or water pills can all lower your magnesium levels.
Signs of low magnesium can include muscle cramps, insomnia, anxiety, and constipation. Its deficiency can cause serious disorders like migraines, insulin resistance and blood sugar imbalances, heart diseases, or PMS symptoms.
How to spot it
You should ask for a red blood cell (RBC) magnesium test. This test is more accurate than the standard blood test. We usually look at this panel with your symptoms to see if you are actually low.
4. Vitamin B12 Deficiency
Vitamin B12 is crucial for keeping your energy up, your brain sharp, and your nerves working properly. When you are low on it, you may feel tired all the time, brain fog, or notice tingling in your hands and feet. Some people may also see changes in their mood.
Several medications, like metformin or acid blockers, and gut conditions like IBS or Crohn’s can also disrupt B12 absorption. Vitamin B12 is mostly found in animal-based foods. So, If you are vegetarian or vegan, you are more likely to be low in B12.
Over time, this can be reasons behind serious disorders like Neuropathy (nerve damage), cognitive decline, anemia, and infertility.
How to spot it
To really understand your B12 status, You should do tests like serum B12, methylmalonic acid (MMA), and homocysteine. These tests together provides the most clear data.
5. Omega-3 Fatty Acid Deficiency
Omega-3 is good for inflammation balance, brain health and heart function. Most people today eat too many omega-6 fats from processed foods and oils and not enough omega-3s. This can lead to ongoing inflammation and health problems.
Signs you have Omega-3 Deficiency:
- You have dry or itchy skin
- Your joints are stiff
- You are always feeling low or irritable
- Trouble focusing on things
- Thin or brittle hair and nails
This can lead to disorders like heart problems, memory or brain issues as you age, skin conditions like eczema or psoriasis or ADHD, anxiety, or depression, or inflammatory diseases.
How to spot it
A simple Omega-3 Index Test can measure how much EPA and DHA are in your red blood cells. Levels above 8% are considered ideal.
What Blood Tests Check for Nutrient Deficiencies?
Targeted blood tests help you fully find out of what your body is exactly missing. Following are the key tests, we recommend at Kairos:
- 25-hydroxyvitamin D : This test shows how much vitamin D is stored in your body
- Ferritin + Iron Panel + CBC: These check your iron levels and how well your body is using it.
- Vitamin B12, MMA & Homocysteine: A basic B12 test isn’t enough. MMA and homocysteine give a better picture of how your body is using B12.
- Magnesium RBC: This test is more accurate than standard serum magnesium
- Thyroid Panel + Urinary Iodine Test: Good to look at if energy or metabolism feel off.
- Gut Health & Absorption Markers: If you’re eating well but still show deficiencies, we look at how your gut is absorbing nutrients.
- Zinc, Copper, and Folate: These are checked when needed, especially if there are signs of immune imbalance, poor healing, or brain fog.
If you are not feeling your best, these tests can help get to the root cause. Talk to your doctor or a functional practitioner about running the right ones for you.
Is It Better to Get Nutrients from Food or Supplements?
Food should always be the primary source of nutrients. Real meals full of nutrients can give you best results than any supplements.
At Kairos, we prefer nutrient-dense whole foods first such as:
- Leafy greens are best for magnesium and folate
- Grass-fed meats and legumes for iron and B12
- Fatty fish like salmon is best source to get Omega-3s
- Eggs, mushrooms, and sun exposure for vitamin D
However, poor soil quality, stress, gut issues, or health conditions can make it hard your body to absorb the nutrients from food. That is when supplements can be useful.
For example, If your levels are already low on vitamin D, getting it just from food and sunlight is not enough. The same goes for nutrients like iron or B12. In this case, you need to take supplements to balance your levels.
The best approach is to find out what your body needs and fix it with the right supplements. At Kairos, we help you figure out this step-by-step.
Final Thoughts
Nutrient deficiencies are real and they should not be ignored. They can quietly impact your energy, mood, focus, and overall health. But with awareness, smart testing, and a few dietary shifts, you can correct them before they turn into serious health issues.
At Kairos Health Integrative Primary Care Lola, one of our board-certified nurse practitioners, finds the root cause of your symptoms and helps you feel your best. We welcome patients in Houston, Sugar Land, and nearby areas (77046 & 77478) and accept most major insurance plans, including Aetna, Ambetter, UnitedHealthcare, BCBS, Tricare, and more.
Book your appointment today!
