Even though we eat more today than ever before, this doesn't mean we're eating better. Quite the opposite! The average restaurant meal today is four times bigger than 50 years ago, and on average, we are 11 kilograms heavier. But despite these numbers, we often don't get the basic nutrients our bodies need for health, energy, and well-being.
A bigger portion isn't necessarily healthier. In fact, it's often the opposite – more food means more empty calories, saturated fats, sugar, and salt, but significantly too little fiber, vitamins, and minerals. And that's where the problems begin.
Why does this matter at all?
When the body lacks certain nutrients, it's not just an insignificant detail. It is a serious warning that something is happening. Research shows that as many as 2 billion people worldwide suffer from a deficiency in one or more micronutrients, most commonly iron, vitamin A, vitamin D, zinc, and iodine.
So let's look at the most common missing vitamins and minerals, where to find them, and how deficiencies show up in our well-being and health. If you recognize the symptoms, you can take timely action – and your body will thank you.
- Vitamin B12 – for energy, brain, and blood
Vitamin B12 is crucial for the formation of red blood cells and the functioning of the nervous system. It is found almost exclusively in animal foods – red meat, eggs, dairy products, fish – and in fortified cereals or dietary supplements.
Problem: 15% of the world’s population suffers from a deficiency of this vitamin. The symptoms are often confusing: tiredness, weakness, poor memory, tingling in fingers, dizziness, poor appetite, even depression.
Especially at risk: vegans, the elderly, people with digestive disorders (such as gastritis), and those taking certain medications (e.g. for the stomach or type 2 diabetes). - Vitamin C – for immune system, beauty, and fast healing
We all know vitamin C. It's found in fruit and vegetables: bell peppers, kiwi, broccoli, citrus fruits, strawberries, pomegranates. But this doesn't mean we always get enough.
Recommended daily intake: 75 mg for women, 90 mg for men. Smokers need at least 35 mg more per day.
Symptoms of deficiency: slower wound healing, bleeding gums, tooth loss, tiredness, joint pain. In severe cases – as once seen in sailors – even scurvy. - Vitamin D – the sunshine vitamin that strengthens bones and immunity
Vitamin D is special. The body can produce it itself – but only if we spend enough time in the sun. It's estimated that 1 billion people worldwide suffer from deficiency, mainly in winter and in places with less sun.
Where is it found: in fish (salmon, tuna), egg yolks, liver, and mushrooms. But food covers only about 10–20% of your needs, most is made through sun exposure.
Symptoms of deficiency: brittle bones, muscle pain, tiredness, lowered immunity. In children, it can lead to rickets; in adults, osteomalacia – which means softening of the bones. - Iodine – for the thyroid and brain development
Iodine is essential for proper thyroid function and brain development in developing babies. Iodine deficiency is still a problem in many parts of the world, including Europe. In Slovenia we use iodized salt, which helps a lot, but many people avoid salt – and the risk is once again increasing.
Symptoms of deficiency: enlarged thyroid (goiter), tiredness, weight gain, slower thinking, dry skin. In pregnant women, deficiency can cause developmental delay in the child. - Iron – for blood, energy and good immunity
Iron deficiency is the most common nutritional deficiency in the world – affecting as many as 25% of the world’s population.
Where to find it: in red meat, liver, eggs, legumes, spinach, lentils, and tofu.
Signs of deficiency: tiredness, pale skin, headaches, faster heartbeat, brittle nails, inflamed tongue. In women with heavy periods, deficiency is very common. - Magnesium – for nerves, muscles and more than 300 body processes
Magnesium is involved in more than 300 biochemical processes in the body. It's found in nuts, whole grains, beans, and leafy green vegetables.
Symptoms of deficiency: muscle cramps, shaking hands, irritability, insomnia, low blood pressure, tiredness, poor appetite.
Interesting: a lack of magnesium is also linked to higher risk of migraines and depression. - Zinc – a small but powerful helper of the immune system
We need zinc for growth, cell reproduction, wound healing, and a strong immune system. It's especially important for children and teens during growth.
Where is it found: in meat, seafood, dairy products, beans, nuts, and seeds.
Symptoms of deficiency: poorer appetite, hair loss, slow wound healing, more frequent infections, even changes in taste and smell.
Can you have too many vitamins?
Yes, even too much of a good thing can be harmful. Too much vitamin A, for example, can cause nausea, dizziness and liver problems. Too much iron can damage internal organs. That's why it’s recommended to consult your doctor or pharmacist before taking supplements, especially if you take medications or have health issues.
Listen to your body
Your body tells you every day what it needs – you just have to listen. Tiredness, irritability, lack of focus, weakness, weakened immune system ... all of these can be signs that something is missing.
Instead of reaching for coffee, sweets, or energy drinks, take a look at what's on your plate. And remember – what matters isn't how much you eat, but what you eat.
Let your plate be colorful, varied, and fresh. This way you'll give your body everything it needs – and it’s much more likely you’ll have more energy, fewer illnesses, and more joy in life.
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