Nutrient deficiencies are more common than you think. Here’s how they show up:

Feeling tired, moody, or off?

Modern food systems, lifestyle habits, and even stress can deplete nutrients from our bodies. Plus, things like gut health or medications can interfere with how we absorb the nutrients we eat. The following are five common nutrient deficiencies and how they show up.

• Magnesium: Magnesium is known as the “great relaxer,” but nearly 50% of people don’t get enough. Low magnesium can contribute to muscle cramps, anxiety, or restless nights.
• Vitamin B12: Needed for energy and brain health, those following a vegan diet or with gut health issues are at risk of low levels. Low vitamin B12 can contribute to fatigue, numbness, or memory problems.
• Iron: Iron carries oxygen through your blood. In women, it can be depleted by heavy or frequent periods. Low iron can cause anemia, leaving you pale, tired, or short of breath.
• Vitamin D: Although your body can synthesize vitamin D when exposed to sunshine, low levels are common. Low vitamin D can contribute to thinning bones, compromised immune function, and low mood.
• Zinc: Zinc is needed for immune health and wound healing. Low zinc can show up as frequent colds, slow healing, or even changes in taste or smell.

So, what’s next?

These are just a few examples of how nutrient deficiencies can impact your health. But, everyone’s needs are different. That is why it is helpful to have a functional medicine practitioner in your team of physicians. With advanced labs and individualized guidance, they help uncover what’s missing so you can feel your best. Find a practitioner at The Institute for Functional Medicine website.

Phytonutrients

Did you know your cells face 10,000 free radical hits every single day? It sounds scary, but the good news is that your diet can be your defense – with antioxidants, especially consuming key compounds in plant foods called phytonutrients. One way to ensure adequate nutrient intake is to take multivitamins. However, a new way is to eat phytonutrients in food.

Unlike the short list of essential vitamins and minerals packaged up in a “one a day” pill, thousands of phytochemicals have been identified in foods – and many have yet to be discovered. And they have a unique ability to optimize health.

For example:

• Carotenoids in carrots are great for eye health.
• Glucosinolates in broccoli support detoxification.
• Quercetin in onions acts like a natural anti-histamine.
• Curcumin in turmeric supports healthy inflammatory responses.
• Resveratrol in grapes protects heart health.

This list could go on for pages.

The takeaway?

Eating more fruits and vegetables is linked with reducing your risk for chronic diseases like heart disease, type 2 diabetes, and certain cancers – because of phytonutrients.

This is why you support yourself by eating a nutrient-dense, whole-food diet. Because while vitamins and minerals are essential, phytonutrients take your health to the next level.

Calories vs. Nutrients

It’s time to stop counting calories and start counting nutrients. All calories are not created equal.

Let’s take salmon vs. hot dogs:

For the same number of calories, salmon is loaded with healthy omega-3s and B vitamins, but the hot dog? Mostly sodium.

This is exactly what we mean by nutrient density. Nutrient-dense foods deliver more vitamins, minerals, and beneficial compounds per calorie, compared to “empty-calorie” foods.

It’s like…

• Blueberries vs. Gummies: For the same number of calories blueberries are packed with vitamin C, fiber, and antioxidants. Gummies? Pure sugar.
• Sweet Potatoes vs. Potato Chips: For the same number of calories, sweet potatoes give you beta-carotene, fiber, and potassium. Potato chips? Processed oils, sodium, and empty carbs.

Whereas any calories will fill you up, nutrient-dense foods actually fuel your health. They lower inflammation, balance hormones, support digestion, and even reduce the risk of chronic diseases.

Supplements

Supplements are not one-size-fits all. Start by asking yourself these questions:

How do I know when supplements might help?” Functional medicine thinks about supplements in two key ways:

1. To fill in the gaps. Even with the best intentions and a healthy diet, it’s not always possible to get everything you need from food alone.
2. To optimize body systems. Sometimes your body needs extra support to reach optimal function. Think: Getting your vitamin D levels high enough to support immunity or boosting antioxidant levels to help your body detox effectively.

Here are some things to ask yourself:

• I have signs of nutrient insufficiencies like fatigue, brain fog, or low immunity?
• Do I have a health condition that increases my nutrient needs?
• Do I have high stress that might deplete my nutrient reserves?
• Do I have digestive problems that might interfere with nutrient absorption?

Health Tips

When looking for high-quality supplements, read the label carefully.

1. Look for third-party certifications. Check for labels like NSF Certified or USP Verified, which ensure the product has been tested for purity and potency. These certifications mean what’s on the label is actually in the bottle—something you cannot always count on with all supplements!
2. Choose bioavailable forms. Every vitamin and mineral has specific forms listed on the label. The better forms are easier for your body to absorb and use.
   • For vitamin B12, look for methylcobalamin (not cyanocobalamin).
   • For folate, look for methylfolate (rather than the synthetic folic acid).
   • Chelated minerals (like magnesium glycinate) are typically better absorbed than mineral salts.
3. Avoid fillers, dyes, and additives. The shorter the list of “other ingredients” the better.

In short, educate yourself about your nutrient intake, and keep in mind that a functional medicine practitioner can help you take the guesswork out of your choices.

Why (and how) to “eat the rainbow”

Think about it: How many different colors did you eat today?

Did you know that the colors in fruits and veggies are a reflection of the unique phytonutrients and antioxidants they contain – and these compounds work hard to protect your health.

Here’s a quick guide to what those vibrant colors can do for you:

• Red – Example: Tomatoes – Packed with lycopene, which supports the heart, prostate, and skin.
• Orange – Example: Carrots – Full of beta-carotene, which converts to vitamin A for eye health.
• Yellow – Example: Onions – Provides allicin, a compound that supports immune function.
• Green – Example: Spinach – Rich in chlorophyll, which supports detoxification and boosts energy.
• Blue/Purple – Example: Berries – Contain anthocyanins, powerful antioxidants that promote brain health.

Different colors = different phytonutrients = whole-body health.

You don’t need to eat all the colors in a single meal, but a great goal is to eat the rainbow over the course of each day. Your energy, sleep, hormones, and metabolism will thank you.

Three quick ways to make any meal or snack more nutrient-dense

Superfoods in the kitchen will boost the nutrient density of any meal FAST! These superfoods give your body the vitamins, minerals, and antioxidants it needs to boost energy, immune function, and overall health. Plus, they are easy to keep on hand to sprinkle, spread, or stir into just about anything:

• Pesto: Pesto is packed with antioxidants, vitamin K, and healthy fats. You can buy premade basil pesto or get creative with your own (ever tried it with cilantro or hemp hearts? ). Drop a dollop on your eggs, sandwich, or rice bowl.
• Chia Seeds: Chia seeds are loaded with omega-3s. Mix them into yogurt, oatmeal, or a smoothie: Bonus: combine with coconut milk and refrigerate overnight for an easy chia pudding!
• Cinnamon: Cinnamon contains antioxidants and may support healthy blood sugar. Sprinkle over toast with nut butter or over roasted veggies.
• Seaweed: Seaweed is an easy way to sneak in some extra minerals—especially iodine. Toss crispy seaweed snacks on salads or just enjoy it as a snack.
• Tahini: Made from sesame seeds, tahini is rich in calcium and healthy fats.Drizzle it over roasted veggies, use it as a spread for toast, or mix it into salad dressings.

When you fuel yourself with boosted nutrition, you are giving yourself an incredible advantage.

Golden Milk Recipe

It’s National Nutrition Month, and FAIM is going deep into the benefits of whole-food nutrition and phytonutrients. One of the most overlooked health foods? SPICES.

Spices are highly concentrated in antioxidants and phytonutrients that support everything from a healthy inflammatory response to immune function, energy, and mood.

Golden milk is a delicious way to warm up while getting the unique benefits of these healing spices.

It’s simple to make and easy to customize:

1. Warm 1 cup of milk (or your favorite milk alternative) in a saucepan over low heat.
2. Stir in 1 teaspoon of honey, maple syrup, or your preferred sweetener (optional) and 1 teaspoon of vanilla extract.
3. Add your choice of warming spices: cinnamon (½ tsp), ginger (¼ tsp), turmeric (¼ tsp), and/or cayenne pepper (dash).
4. Whisk everything together until smooth and steamy, then pour into your favorite mug.

You’ll get a concentrated dose of phytonutrients from spices that support healthy circulation and quell inflammation.