Common deficiencies (and how to fix them)

Most people run low on the same handful of minerals and vitamins. Here are the most common ones, what to watch for, and the easiest food fixes.

Magnesium
Common signs:
Muscle cramps or twitching, anxiety, trouble sleeping, constipation, fatigue, high blood pressure.

Best daily food fixes:

• Pumpkin seeds (¼ cup)

• Spinach or Swiss chard (2 cups cooked)

• Avocado (1–2)

• Dark chocolate 90%+ (1–2 oz)

Pro tip: Magnesium lotion on the bottoms of your feet at night works fast.

Potassium
Common signs:
Muscle cramps, weakness, fatigue, heart palpitations, bloating, high blood pressure.

Best daily food fixes:

• Avocado (1 large)

• Sweet potato or white potato

• Beet greens or spinach (2 cups)

• Coconut water or banana (1 serving)

Iodine
Common signs:
Brain fog, cold hands/feet, dry skin, unexplained weight gain, fatigue, thyroid issues.

Best daily food fixes:

• Seaweed (nori or kelp, 1–2 sheets)

• Wild-caught fish or shrimp (3–4 oz) - always check sourcing

• Eggs (2–3) - Pasture raised direct from a farm or raise your own

• Cranberries or strawberries (1 cup)

Selenium
Common signs:
Hair loss or thinning, weak/brittle nails, fatigue, thyroid problems.

Best daily food fixes:

• 2–3 Brazil nuts

• Wild fish or shrimp - always check sourcing

• Eggs (2–3) - Pasture raised direct from a farm or raise your own

• Sunflower seeds (¼ cup)

Zinc
Common signs:
Feeling under the weather, slow wound healing, hair loss, loss of taste or smell, skin issues.

Best daily food fixes:

• Pumpkin seeds (¼ cup)

• Green veggies - Spinach, beet greens, broccoli, asparagus

• Grass-fed beef or lamb (3–4 oz) - Pasture raised from a source you trust

• Oysters or shrimp - know your source

• Chickpeas or lentils (½ cup cooked)

Vitamin D
Common signs:
Fatigue, bone or joint pain, getting sick often, low mood, hair loss.

Best daily fixes:

• Midday sun on skin (15–30 minutes)

• Egg yolks (3–4) - Pasture raised direct from a farm or raise your own

• Fatty fish like salmon or sardines - know your source

• Sun-exposed mushrooms - shiitake, portobello, and maitake mushrooms

Vitamin B12
Common signs:
Fatigue, brain fog, tingling in hands/feet, mood changes, anemia.

Best daily food fixes:

• A2 Raw milk - pasteurization reduces heat sensitive B12

• Eggs (3–4) - Pasture raised direct from a farm or raise your own

• Wild fish or shellfish - know your source

• Beef liver (2–3 oz, 1–2 times per week)

• Nutritional yeast