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By: T C Yang and JoJo Novaes
Nowadays, the variety of health products is extensive, with popular supplements including B vitamins, lutein, and more. However, according to Chien Tzu Yun, a functional medicine nutritionist from Taiwan, these are not the nutrients typically lacking in the human body. On the Epoch Times’ “Health 1+1” program, she summarized her clinical observations during blood tests, highlighting the top five nutrients commonly deficient in people and providing guidance on how to supplement them effectively.
Ms. Chien believes that, in addition to genetics and individual constitution, environmental factors play a significant role in the modern prevalence of nutrient deficiencies. Contemporary individuals live in more polluted environments, leading to increased demands on the body for nutrients. Additionally, modern agricultural practices prioritize speedy crop cultivation, resulting in shorter fallow periods and diminished soil nutrients. Consequently, the nutritional content of crops has decreased over time, providing the human body with fewer essential trace elements than before.
A blood test is the quickest way to determine whether the body lacks certain nutrients. Ms. Chien noted that a decline in your immune system, characterized by frequent colds or headaches or an increase in minor ailments, could indicate a nutritional deficiency. In such cases, getting a blood test is advisable. Typically, these tests reveal not just a deficiency in one nutrient but a lack of multiple.
Through clinical experience, Ms. Chien has identified the top five nutrients most commonly lacking in modern individuals:
- Vitamin D3
Ms. Chien stated that vitamin D3 is often the most deficient nutrient in the human body. A lack of vitamin D3 typically does not manifest obvious symptoms, and the body may not exhibit a noticeable response even after supplementation. Nevertheless, numerous studies have indicated significantly lower levels of vitamin D3 in the bodies of individuals with immune disorders compared to the general population.
A study published in Scientific Reports in 2022 found that among a group of military veterans in the United States, supplementing with vitamin D3 led to a 20 percent reduction in COVID-19 infections and a 33 percent decrease in mortality within 30 days post-infection.
However, obtaining sufficient vitamin D3 through food or sunlight exposure can be challenging. Ms. Chien mentioned that to achieve that, one might need to consume a substantial amount of dried shiitake mushrooms or expose the body extensively to direct sunlight for 15 to 20 minutes around noon. Choosing vitamin D3 supplements may prove to be a more convenient alternative.
- Zinc
What are the symptoms of zinc deficiency? Ms. Chien mentioned that, apart from being more susceptible to colds, signs of zinc deficiency may include softer or more easily breakable nails, increased hair loss, and gastrointestinal issues such as diarrhea.
Zinc can be obtained through seafood and nuts, but for most people, shellfish consumption does not happen even once a week, and their intake of nuts is also inadequate. Additionally, modern diets often include excessive processed foods low in vitamins and minerals, further contributing to zinc deficiency. Moreover, overindulgence in processed foods can trigger gastrointestinal inflammation and hinder nutrient absorption. In such cases, it is crucial to supplement with zinc to facilitate the repair of the gastrointestinal mucosa.
A research review published in Frontiers in Nutrition in 2022 indicated that adults who consume high doses of dietary zinc experienced a lower risk of depression, Type 2 diabetes, and digestive tract cancers.
