We blame things like fatigue, low moods and poor sleep on any number of daily challenges. Maybe you're on a self-imposed coffee ban, or your boss keeps doubling your to-do list, or your toddler decided 3am was breakfast time. And, while all of those things are absolutely going to affect your mind and body, in today's modern world, nutrient deficiencies could be silently zapping your energy, too.
The good news? Most deficiencies are treatable with the right food and supplements. It's all about knowing where your nutrient gaps are, why they matter, and what you can do to fill your cup back up, so to speak. To help you get started, we've rounded up four of the most common nutrient deficiencies, so you can spot the possible signs early, and understand what your body needs.
1. Vitamin D – for immune system support
If you live in the UK, you knew this was coming. Low levels of "the sunshine vitamin" are common, especially in the autumn, winter and early spring months. (So, almost the entire year.) But, while the weather might not be serving up the vitamin D dose your body craves, your supplement routine can. Look for capsules, gummies and powders that contain vitamin D3, specifically, as it's the most absorbent form.
What it does:
- Supports your immune system.
- Contributes to the maintenance of normal bones.
- Helps to maintain normal muscle function.
Find it in: Sunshine (when it decides to make an appearance), fatty fish, egg yolks, mushrooms and orange juice. You'll also find it teamed with iodine in our apple-flavoured Sea Moss Gummies.
2. Iron – for everyday energy
Iron is your 'energy courier'. It works by transporting oxygen all around your body, helping you feel brighter, sharper and more energised each day. You don't have to be medically diagnosed as deficient to feel the symptoms of low iron. Your haemoglobin could be considered 'fine', but if your ferritin (stored iron) is down, tiredness and fatigue may still follow.
Once your levels dip, it's not simply a case of supplementing or eating more iron. Absorbency plays a big role, which means adding iron to your diet needs to be done thoughtfully. Avoid dairy and caffeine at least two hours either side of consuming this power mineral (whether in food or as a supplement), and always take it with vitamin C, which will help your body absorb more of it.
What it does:
- Reduces tiredness and fatigue.
- Helps to transport oxygen around your body.
- Supports cell growth, from your nails to your hair follicles.
- Contributes to cognitive function.
Find it in: Red meat, liver, poultry, tofu, leafy greens and fortified cereals. It also powers up our Energy Wellness Powder, which features an added boost of the vitamin C needed to help iron absorb.
3. Magnesium – for a dose of calm
Magnesium is one of the most in-demand minerals in your whole body. It contributes to normal psychological function, your nervous system, and maintenance of bone health, to name just a few. But, kind of like us when we're juggling too much at once (kids' homework, life admin, work deadlines, a limitless pile of laundry...), it can become stretched too thin. That's when low magnesium levels happen.
It’s also one of the first nutrients to be depleted by modern life. Stress, poor sleep, caffeine and ultra-processed foods all quietly chip away at your magnesium stores. With all that in mind, it's hardly surprising that low magnesium is so common. Now for the good news: it is easily supplemented with diet switches.
What it does:
- Offers calming qualities by regulating normal psychological function.
- Helps to balance your nervous system.
- Supports bone and muscle health.
Find it in: Leafy greens, nuts, seeds, legumes, and whole grains. You'll also find 300mg per serving in our Magnesium Capsules for a quick, convenient dose that eases you into bedtime.
4. Vitamin B12 – for brain function
A vitamin B12 deficiency is more common if you follow a vegan or plant-based lifestyle, as the richest sources of this balancing nutrient are meat and dairy. Low B12 can also go hand-in-hand with anemia, making fatigue, brain fog, and mood changes feel even more noticeable. A daily dose (whether from food or a supplement) can help keep tiredness and brain fog from derailing your day.
What it does:
- Contributes to normal neurological function for brain-friendly benefits.
- Offers mind-kind benefits by supporting psychological function.
- Helps to maintain a healthy immune system.
Find it in: Fish, red meat, dairy, poultry – and our 100% vegan Mushroom Complex Capsules. This easy, everyday supplement combines five functional fungi with a broad spectrum of vitamins to keep your body and mind in balance.
How can I check my nutrient levels?
The simplest way of checking your nutrient levels is with an at-home blood test. No waiting for appointments, no having to ask to be tested – doing it yourself allows you to take back control. The thing that gets a lot of people is how they'll decipher their results when they get them. With our General Wellness Blood Test, your results are laid out clearly, with easy-to-understand insight on whether your nutrient levels are low, high or within a normal range.
And if there are any deficiencies or nutritional gaps making you feel tired, foggy, restless, low – you name it – our clinicians may invite you for a free consultation to help you figure out your next steps.
Ready to find out what's going on inside your body? Get started with the General Wellness Blood Test – our most complete panel that analyses nutrients, hormone levels, cortisol, energy, and more.
