Vitamin and mineral deficiencies are far more common than people think — and they often hide behind vague symptoms like fatigue, brain fog, or poor sleep. Here are the five most prevalent deficiencies in modern adults, and how to address them.
1. Vitamin D — The Sunshine Deficiency
Up to 41% of adults are deficient in vitamin D. Symptoms include fatigue, low mood, frequent illness, and bone or muscle aches. Risk factors: living in low-sun climates, working indoors, darker skin tones, age 50+. Most people benefit from 2,000–5,000 IU of Vitamin D daily, ideally as D3.
2. Magnesium — The Master Mineral
Roughly half of adults don't get enough Magnesium. Symptoms: muscle cramps, poor sleep, anxiety, headaches, constipation. Magnesium glycinate is most absorbable for sleep and anxiety; citrate works well for digestive support. Aim for 300–400mg daily.
3. Vitamin B12 — The Energy Vitamin
Common in vegetarians, vegans, and adults over 50. Symptoms include fatigue, brain fog, tingling in hands/feet, and mood changes. Vitamin B12 supplements (especially methylcobalamin) restore levels quickly.
4. Iron — Especially for Women
Menstruating women, pregnant women, and athletes are most at risk. Symptoms: fatigue, weakness, cold hands, brittle nails, pale skin. Iron supplements are highly effective but should be taken with vitamin C for absorption.
5. Folic Acid — Critical Before & During Pregnancy
Folic Acid (vitamin B9) is essential for cell division and neural tube development in pregnancy. Women planning pregnancy should supplement at least 3 months before conception. Standard dose: 400–800 mcg daily.
When to Multivitamin vs Targeted
If your symptoms aren't clearly tied to one deficiency, a quality multivitamin can cover your bases. For targeted gaps, single-nutrient supplements work faster. Specialised options like Multivitamins for Women, Multivitamins for Men, and Multivitamins for Seniors are formulated for life-stage-specific needs.