7 Nutrients Many People Don't Get Enough Of

A large US study by Fulgoni and colleagues (2011) looked at the usual intake of 16,110 people aged 2 and older in the national NHANES survey (2003–2006), including food, fortified foods and supplements. For these seven nutrients, a large share of people got less than they need.

For most nutrients, the comparison is with the estimated average requirement (EAR): the amount that meets the needs of half of healthy people in an age and sex group. An intake below it means the diet probably falls short. It is not a diagnosis of deficiency, which needs a blood test or a clinical assessment.

1. Vitamin D

70% had usual intakes below the average requirement, the highest share of any nutrient in the study. Few foods contain much vitamin D naturally; fatty fish, egg yolks and fortified foods are the main sources. Compare foods by vitamin D content

2. Vitamin E

60% fell below the average requirement. Nuts, seeds and plant oils are the richest sources. Compare foods by vitamin E content

3. Magnesium

45% fell below the average requirement. Seeds, nuts, beans, whole grains and leafy greens contain the most. Compare foods by magnesium content

4. Calcium

38% fell below the average requirement. Dairy foods, fortified plant drinks, tofu set with calcium and some leafy greens are common sources. Compare foods by calcium content

5. Vitamin A

34% fell below the average requirement. Liver and dairy foods provide preformed vitamin A, and orange and dark green vegetables provide carotenoids that the body converts to vitamin A. Compare foods by vitamin A content

6. Vitamin C

25% fell below the average requirement. Peppers, berries, citrus fruits, kiwifruit and cabbage-family vegetables are good sources. Compare foods by vitamin C content

7. Potassium

Potassium has no average requirement, so the study compared intakes with the adequate intake instead: only 3% reached it. Beans, potatoes, leafy greens, bananas and dried fruit contain a lot of potassium. Compare foods by potassium content

About these figures

The figures are for the United States and are from 2003–2006, so they may differ in other countries and today. They describe groups, not individuals. If you think you may be low in a nutrient, ask a doctor or dietitian before taking supplements, since some vitamins and minerals are harmful in large amounts.

Source: Fulgoni VL, Keast DR, Bailey RL, Dwyer J. Foods, fortificants, and supplements: Where do Americans get their nutrients? Journal of Nutrition. 2011;141(10):1847–1854.