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Welcome to Part 5 of our series on the role of nutrition in mental health, focusing on depression and anxiety. In Part 4, we explored the essential nutrients linked to mental health, discussed how deficiencies in these nutrients can contribute to symptoms of depression and anxiety, and highlighted the best food sources to boost these nutrients. In Part 5, we’re taking it a step further. We’ll dive into the prevalence of nutrient deficiencies, spotlight the most nutrient-dense foods to help you easily meet your nutritional goals, and discuss the best lab testing options when you need to confirm a deficiency. Plus, we’ll offer practical meal plans to demonstrate how balanced nutrition can be seamlessly incorporated into your daily routine.
How Common Are Nutrient Deficiencies?
Did you know that many Americans aren’t getting the essential vitamins and minerals they need? Research reveals some alarming statistics about nutrient deficiencies:
- 100% of Americans are not getting enough potassium
- 94% are falling short on vitamin D
- 92% aren’t getting enough choline
- 89% are lacking in vitamin E
- 67% aren’t meeting their daily needs for vitamin K
- 52% don’t get enough magnesium
- 44% aren’t consuming enough calcium
- 43% are low on vitamin A
- 39% fall short on vitamin C
These numbers are based on meeting the Recommended Dietary Allowance (RDA). However, some experts argue that the RDA should be increased for certain nutrients. With higher RDAs, it’s believed that current estimates may actually underestimate the number of people who are not meeting their daily vitamin and mineral needs through their diet.
A 2021 study suggests that the recommended daily intake of magnesium should be increased to 467–534 mg for women and 575–657 mg for men (2). However, actual magnesium intake is significantly lower, with average consumption estimated at 256–273 mg per day for women and 340–344 mg per day for men (3)
Similarly, researchers have argued that Vitamin C RDA should be increased to 200 mg/day (4). Others have claimed that the RDA for B12 and Vitamin D should be increased.
Best Foods to Prevent Deficiencies
When we think of superfoods, we often picture berries and kale; but many people might be surprised to learn that certain animal foods outshine plant foods in providing various essential vitamins and minerals. Shellfish, particularly oysters, king crab, and clams, are among the richest sources of zinc. Fish and shellfish are also packed with selenium. The main exception in plant foods is Brazil nuts, which are so high in selenium they’re often called nature’s selenium supplement—just one or two a day can meet your daily needs. Organ meats, meanwhile, are an excellent source of the active form of vitamin A, iron, and many B vitamins.
Here are some of my favorite foods to include regularly to help prevent deficiencies. The percentages represent how much of the recommended daily value (DV) each serving provides:
- Pumpkin Seeds (1 ounce): 53% magnesium, 25% zinc, 45% copper, 73% manganese, 11% iron
- Brazil Nuts (2): 329% selenium, 11% magnesium, 18% copper
- Oysters (3 ounces): 293% zinc, 90% selenium, 180% iron, 50% vitamin B12, 35% copper, 10% magnesium
- Spinach (1/2 cup, cooked): 494% vitamin K, 47% manganese, 18% vitamin A, 10% vitamin C, 17% iron, 33% folate, 24% magnesium, 16% potassium
- Blueberries (1 cup): 24% vitamin C, 36% vitamin K, 8% manganese
- Avocado (1 medium): 30% vitamin K, 20% folate, 15% vitamin C, 14% potassium, 10% magnesium
- Lentils (1 cup, cooked): 90% folate, 37% iron, 30% manganese, 18% protein
- Egg (1 large): 28% vitamin B12, 25% riboflavin (B2), 10% vitamin D, 6% choline
- Salmon (3 ounces, cooked): 112% vitamin D, 250% vitamin B12, 2,000 mg omega-3 fatty acids, 60% selenium, 20% vitamin A, 10% magnesium
- Liver (1 ounce, cooked): 95% vitamin A, 825% vitamin B12, 21% iron (9% for women, 21% for men), 18% folate, 21% choline, 180% copper, 19% zinc, 25% selenium, 88% riboflavin
- Shrimp (3 ounces, cooked): 77% selenium, 59% vitamin B12, 25% iodine, 10% magnesium, 17% zinc, 16% vitamin B6, 16% vitamin B3
- Cod Liver Oil (1 tablespoon): 1,360% vitamin D, 150% vitamin A, 90% omega-3 fatty acids
Meal Planning
Tracking every meal to monitor your nutrient intake can be overwhelming and unrealistic on a daily basis. However, it might be helpful to track what you eat for a few days using a tool like Cronometer. This can give you a sense of how well you’re meeting your nutrient needs and highlight any areas where you may be falling short. Once you identify which nutrients need more attention, you can focus on incorporating foods that are rich in those nutrients. Below, you’ll find some sample meal plans to help you visualize what a nutrient-packed day could look like — one where you’re more likely to meet your daily nutrient goals.
Men’s Sample Meal Plans
The following is a sample meal plan that meets or exceeds all the vitamin and mineral needs for the day of an adult male:
Breakfast
Veggie Omelet with Avocado and Berries
- 2 large pasture-raised eggs (Vitamin B12, choline, protein)
- 1 cup spinach, cooked (Vitamin K, folate, iron, magnesium)
- 1/2 cup mushrooms (selenium, Vitamin D if UV-exposed)
- 1/4 avocado (Vitamin K, folate, potassium)
- 1/2 cup mixed berries (Vitamin C, fiber)
- 1 slice 100% Ezekiel whole grain sprouted toast (fiber, magnesium, B vitamins)
Morning Snack
Brazil Nuts and Orange
- 2 Brazil nuts (selenium, magnesium, copper)
- 1 medium orange (Vitamin C, fiber, potassium)
Lunch
Salmon Salad Bowl
- 6 ounces cooked wild salmon (Vitamin D, omega-3s, B12, selenium)
- 1 cup mixed greens (Vitamin K, folate)
- 1/2 cup cherry tomatoes (Vitamin C, potassium)
- 1/4 cup shredded carrots (Vitamin A)
- 3/4 cup cooked quinoa (fiber, magnesium, protein)
- 1 tablespoon olive oil (healthy fats, Vitamin E)
Afternoon Snack
Liver with Whole Grain Crackers
- 1 ounce cooked liver (Vitamin A, B12, iron, folate, copper)
- 3 small whole-grain crackers (fiber, B vitamins)
Dinner
Grilled Chicken with Roasted Vegetables and Sweet Potato
- 3 ounces grilled chicken breast (lean protein, B vitamins)
- 1 cup roasted broccoli (Vitamin C, Vitamin K, fiber)
- 1/2 cup roasted sweet potato (Vitamin A, potassium)
- 1 teaspoon extra virgin olive oil (healthy fats, Vitamin E)
Dessert
Dark Chocolate Almond Bark
- 1 ounce dark chocolate (70–85%) (iron, magnesium, antioxidants)
- 1 tablespoon almonds (Vitamin E, magnesium)
Women’s Sample Meal Plan
The following is a sample meal plan that meets or exceeds all the vitamin and mineral needs for the day of an adult female:
Breakfast
Veggie Omelet with Avocado and Berries
- 1 large pasture-raised egg (Vitamin B12, choline, protein)
- 1/2 cup spinach, cooked (Vitamin K, folate, iron, magnesium)
- 1/4 cup mushrooms (selenium, Vitamin D if UV-exposed)
- 1/4 avocado (Vitamin K, folate, potassium)
- 1/2 cup mixed berries (Vitamin C, fiber)
- 1 slice 100% whole-grain toast (fiber, magnesium, B vitamins)
Morning Snack
Brazil Nuts and Orange
- Brazil nuts (selenium, magnesium, copper)
- 1 medium orange (Vitamin C, fiber, potassium)
Lunch
Salmon Salad Bowl
- 4 ounces cooked wild salmon (Vitamin D, omega-3s, B12, selenium)
- 1 cup mixed greens (Vitamin K, folate)
- 1/2 cup cherry tomatoes (Vitamin C, potassium)
- 1/4 cup shredded carrots (Vitamin A)
- 3/4 cup cooked quinoa (fiber, magnesium, protein)
- 1 teaspoon olive oil (healthy fats, Vitamin E)
Afternoon Snack
Liver with Whole Grain Crackers
- 1 ounce cooked liver (Vitamin A, B12, iron, folate, copper)
- 3 small whole-grain crackers (fiber, B vitamins)
Dinner
Grilled Chicken with Roasted Vegetables and Sweet Potato
- 3 ounces grilled chicken breast (lean protein, B vitamins)
- 1 cup roasted broccoli (Vitamin C, Vitamin K, fiber)
- 1/2 cup roasted sweet potato (Vitamin A, potassium)
- 1 teaspoon extra virgin olive oil (healthy fats, Vitamin E)
Dessert
Dark Chocolate Almond Bark
- 1 ounce dark chocolate (70–85%) (iron, magnesium, antioxidants)
- 1 tablespoon almonds (Vitamin E, magnesium)
Daily Totals in Sample Plan for Men and Women
- Vegetables: 3-3.25 cups (spinach, mushrooms, greens, carrots, broccoli)
- Fruits: 2.5 cups (berries, orange, sweet potato counts as a starchy vegetable)
- Protein: ~90-120g (eggs, salmon, chicken, liver, quinoa, seeds, nuts)
- Fiber: ~30-35g (whole-grain toast, vegetables, fruits, quinoa, seeds, nuts)
- Vitamins & Minerals: Meets or exceeds RDAs for all, including Vitamin D, B12, magnesium, potassium, iron, folate, zinc, and choline.
Lab Testing for Deficiencies
Lab testing can be a valuable tool for determining whether you need supplements, but it’s important to note that most vitamins and minerals are not included in standard blood work. While these tests are a good starting point, they typically only check for deficiencies in iron, B12, and folate. In this section, I’ll walk you through various testing options for the vitamins and minerals we’ve discussed. However, many of the more comprehensive tests may not be covered by insurance. That’s why I recommend first focusing on optimizing your diet and taking a high-quality multivitamin. If issues persist, then you can consider additional lab testing.
Vitamin D
Vitamin D levels can be easily tested, and supplementation is often an effective way to quickly boost them. However, there is ongoing debate about the optimal ranges for vitamin D, whether it should be taken alongside synergistic nutrients like vitamin K for better absorption, and whether additional tests, such as measuring parathyroid hormone (PTH) levels, are necessary for a more accurate assessment of supplementation needs.
B Vitamins
Blood tests can check for deficiencies in B vitamins, particularly B12 and folate. The organic acid urine test from Genova (which is rarely covered by insurance) is useful for assessing B vitamin metabolites and neurotransmitter levels, making it a potentially helpful tool. While serum B12 levels are commonly tested, they may not always reflect true B12 status. Over supplementation with folate can mask a B12 deficiency. Methylmalonic acid (MMA) is a more accurate indicator of B12 deficiency, as long as you do not have kidney issues.
Iron
A CBC (Complete Blood Count) with differential is commonly used to check for anemia. Iron and TIBC (Total Iron-Binding Capacity) tests can help identify iron deficiency, while ferritin levels provide insight into the body’s iron stores. It’s important to take iron supplements only if you are deficient. For those who do not need iron supplementation, taking iron can actually be harmful. One of my favorite ways to supplement iron is through either eating liver (7 ounces a week) or taking liver pills (Ancestral Supplements liver- 6 capsules a day).
Magnesium
A serum magnesium test can detect high levels, but it may miss mild deficiencies. For more accurate results when magnesium deficiency is suspected, an RBC (red blood cell) magnesium test is recommended.
Zinc
Serum zinc levels may not be reliable in the presence of inflammation. If chronic zinc deficiency is suspected, an RBC zinc test may provide more accurate results.
Selenium
To assess long-term selenium status, an RBC or plasma selenium test is more reliable than a serum test, particularly for detecting chronic deficiencies. Levels of selenium are best between 90 and 140 ng/mL, with the sweet spot being 100-120.
Protein
Serum albumin and prealbumin are reliable indicators of malnutrition or protein deficiency.
Omega-3s
Blood tests can measure omega-3 fatty acid levels and the balance between omega-6 and omega-3. While specialty tests are available, they often come at an out-of-pocket cost, making it a more practical choice to simply add a tablespoon of cod liver oil to your diet instead.
Other Testing to Consider
Compressive Nutrition Eval: Genova ION profile
Tests vitamins, minerals, antioxidants, fatty acids, while also assessing cellular energy production, detoxification processes, neurotransmitter breakdown, and intestinal microbial activity.
Genetic Testing
Nutrigenomics is a field that studies how our genes influence neurotransmitter function and detoxification pathways, impacting mental health. While we once believed we were powerless to change our genetics, research shows that lifestyle choices can significantly influence gene expression. Additionally, specific nutrients and supplements can help compensate for genetic variations that might affect mental well-being. We’ll explore this further in part 7 of our series on nutrition and mental health. Companies like SelfDecode and 3×4 Genetics offer genetic testing services to help you understand your unique nutritional needs.
Gastrointestinal Testing
We will explore this topic in more detail when we discuss the link between gut health and depression/anxiety. For now, it’s important to note that digestive issues can impact nutrient absorption and lead to deficiencies. Iron deficiency is often one of the first things identified in lab results when digestive problems are present. However, iron deficiency can also be caused by other factors. Once other causes have been ruled out, it may be helpful to consider testing like the GI-MAP. The GI-MAP is one of the most comprehensive and sensitive stool tests available, providing insight into your gut health. It can assess your short-chain fatty acids (SCFAs) along with many other factors, which can influence mental health.
Conclusion
Improving your diet doesn’t have to happen all at once — small, manageable changes can make a big difference over time. To make the journey to better nutrition more manageable, try setting one new nutrition goal each week or month. Whether it’s adding more dark leafy greens to increase your folate or adding in a couple of Brazil nuts a day to boost your selenium, these small steps will gradually help you build healthier habits. Start slow, track your progress, and remember, every step forward is a step toward better mental and physical health. If you’re unsure where to begin, start by experimenting with the sample meal plans shared in this post, and see how these nutrient-packed foods can transform your well-being.
