5 Micronutrients You Are Probably Deficient In


Written by: Brandon Epstein

What supplements are you currently taking?

Now ask yourself why you’re taking those supplements.

It may be because your doctor recommended them or maybe you read an article on our blog where we told you how important a specific micronutrient is for your health, so you started to use a supplement to incorporate it into your diet.

Side note: A micronutrient is just a fancy way of saying vitamin or mineral.

In this article, I want to shine the light on what micronutrients you probably are deficient in and may want to consider looking into further.

Step one is taking a good hard look at what you are already putting into your body. Make sure you are not over supplementing with micronutrients that your body already has an abundance of.

In most cases, it does not serve your body to take an excessive amount of a specific micronutrient just because you heard it may be good for you. Instead, I would recommend making sure all your micronutrient levels are at a baseline level.

There are a million and one supplements that you could take, so for step two, I am going to help you focus on bringing deficient micronutrients up to a baseline level in your body.

I’ll start by giving you a list of the 5 most deficient micronutrients for Americans that you may want to consider supplementing your diet with.

1. Vitamin D

Some of the health benefits include: A boosted immune system, lowered risk of cardiovascular disease, decreased risk for fatigue, improved brain development and healthier bones.

Recommended daily intake: Between 600 IU – 2000 IU.

Don’t want to take supplements?

Try these alternative methods to get Vitamin D: Start by getting more sun. Go sit outside with 75% or more of your body exposed to the sun for 15 minutes a day (without sunscreen). Also, incorporate Salmon, Tuna, Mackerel, Egg Yolks and Beef Liver into your diet.

Want to learn more about Vitamin D? This article shares with you how you can tell if you are deficient and this article will tell you anything else you could ever want to know.

2. Vitamin B12

Health Benefits: Boosts energy, reduces risk for depression and stress, protects against heart disease, improves skin, provides hair and nail health and helps protect against cancer.

Recommended daily intake: Minimum of 2.4 mcg

Don’t want to take supplements?

Here are some alternative methods to get Vitamin B12 from your foods: Eat Salmon, Tuna, Sardines, Eggs or Beef daily.

Check out why Drew believes B12 is so important: Watch this video.

3. Zinc

Health Benefits: May boost testosterone levels for men, supports reproductive health for men and women, boosts immune system, boosts brain function, improves mood and has been shown to improve strength and athletic performance.

Recommended daily intake: Minimum of 9.5 mg

Alternative methods to get Zinc: Eat Oysters, Spinach, Pumpkin Seeds, Cashews, Beef or White Mushrooms daily.

Want to learn more about why Zinc is so important? Check out this article to see zinc’s relationship with your thyroid.

4. Selenium

Health Benefits: Helps protect against cancer, boosts immune system, improves eye and skin health and has been shown to lower blood pressure.

Recommended daily intake: Minimum 100 mcg

Alternative methods to get Selenium: Eat Brazil Nuts, Oysters, Tuna, Sunflower Seeds, Beef, Pork or Chicken.

There is also a close link between selenium and your thyroid’s ability to function properly. You can learn more about that here.

5. Magnesium

Health Benefits: Promotes better sleep, improves mood, promotes muscle growth, alkalizes the body, improves regularity and can improve flexibility.

Recommended daily intake: Minimum 100 mcg

Alternative methods to get Magnesium: Eat Kale, Spinach, Pumpkin Seeds, Salmon, Avocado and Edamame.

So there you have it. These micronutrients may not be the sexiest ones out there, but they are the ones you are probably deficient in. To be sure, I recommend going to the doctor and getting a blood test to see where all your micronutrient levels are at.


Brandon Epstein

Brandon Epstein

Fat Loss Coach at ZenDudeFitness.com
Brandon Epstein is a former college football player, turned professional fitness model and serial entrepreneur. These days he spends his time helping people look great and feel awesome over at ZenDudeFitness.com. He can also be found hosting the Zen Dude Fitness Podcast where he’s always looking for new ways to make fat loss fun, simple and efficient for everybody.
Brandon Epstein

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