Top 10 Hidden Nutritional Deficiencies & How to Uncover Them

Nutrient	Sneaky Symptoms	Best Way to Test It	Top Food Fixes
1. Vitamin D	“Winter blues”, body aches, infections	25(OH)D blood test	Fatty fish, egg yolks, mushrooms, fortified milk
2. Magnesium	Restless sleep, twitching eyelids, anxiety	RBC Magnesium (not serum)	Dark chocolate, pumpkin seeds, leafy greens
3. Iron (Ferritin)	Brain fog, hair shedding, ice craving	Ferritin + Iron panel	Red meat, lentils, spinach, blackstrap molasses
4. Vitamin B12	Pins & needles, clumsiness, forgetfulness	Serum B12 + MMA + Homocysteine	Shellfish, beef liver, fortified cereals
5. Omega-3s (EPA/DHA)	Dry eyes, stiff joints, mood dips	Omega-3 Index Test	Salmon, sardines, flaxseed, algae oil
6. Folate (B9)	Mouth sores, mood swings, low stamina	RBC Folate test	Asparagus, avocados, chickpeas, leafy greens
7. Iodine	Puffy face, slow metabolism, low body temp	Urine Iodine Spot Test	Seaweed, iodized salt, dairy
8. Calcium	Brittle nails, muscle spasms, weak teeth	Ionized Calcium Test	Tofu, canned salmon w/bones, kale
9. Zinc	White spots on nails, poor taste/smell, acne	Plasma or Serum Zinc	Oysters, hemp seeds, cashews, beef
10. Vitamin K2	Easy bruising, poor bone density	Undercarboxylated Osteocalcin (rare test)	Natto (fermented soy), egg yolks, hard cheeses

Pro Tip: You Might Be "Borderline Deficient"

Many people fall in the “subclinical zone” — where levels are low enough to cause symptoms, but not low enough to get flagged on standard labs. That’s why looking at symptoms alongside labs gives you the full picture.