Person holding nutrition supplements and a glass of water at a kitchen table
Many adults fall short on key nutrients even when they try to eat well — sometimes a supplement is needed to bridge the gap.

76% of People Don’t Get Enough of This Vital Nutrient — Do You?

You can eat your veggies, buy organic, and still be missing a nutrient that quietly supports your heart, helps protect against certain cancers, and keeps your brain running smoothly. A recent review in the journal Nutrition Research found that roughly three out of four people worldwide aren’t getting enough of this essential nutrient — and many will need a supplement to catch up.

If you’re feeling a little tired, foggy, or worried about long-term health, you’re not alone — and you don’t have to overhaul your entire life to start improving this today.

“Nutrient shortfalls are now the rule, not the exception. The good news is that once you know where the gaps are, it’s very fixable with targeted food choices and, when needed, smart supplementation.”
— Registered Dietitian, Clinical Nutrition Program

What Is This “Vital Nutrient” Everyone’s Missing?

The article from Money Talks News highlights a recent scientific review showing widespread shortfalls in a nutrient group that:

  • Plays a key role in heart health
  • Is linked to cancer prevention in observational research
  • Supports brain function and cognitive health
  • Helps nearly every cell in your body work properly

Exactly which nutrient that review focused on (for example, omega‑3 fats, vitamin D, or another compound) can vary by study, but the bigger message is consistent across modern nutrition research:

Most of us are missing at least one essential nutrient that matters for long-term health — even when our plates look “pretty healthy.”

No supplement can replace a healthy lifestyle, but in some cases, a well-chosen supplement can be a helpful tool alongside good food, sleep, movement, and stress management.


Why Are 76% of People Falling Short?

It’s surprisingly easy to be low in crucial nutrients, even in countries where food is abundant. The review cited by Money Talks News echoes what many large studies have shown: our modern environment works against optimal nutrition.

  1. Highly processed diets
    Many everyday foods — fast food, packaged snacks, sugary drinks — are high in calories but low in vitamins, minerals, and healthy fats.
  2. Busy schedules and stress
    When you’re exhausted or juggling work and family, convenience often wins over cooking from scratch.
  3. Soil and food quality changes
    Some research suggests that modern farming and longer storage times may slightly reduce the nutrient content of produce compared with decades past.
  4. Medical conditions and medications
    Digestive issues, weight‑loss surgeries, and common medications (like some acid‑reducing drugs or diabetes medications) can interfere with how you absorb nutrients.
  5. Age and life stage
    Older adults, pregnant people, and individuals on restrictive diets often need more of certain nutrients than they can realistically get from food alone.
Top view of a table filled with colorful fruits, vegetables, and healthy foods
Whole, minimally processed foods provide the broadest mix of vitamins, minerals, and healthy fats — but most people still fall short somewhere.

None of this means you’re failing. It simply means the modern world isn’t designed around ideal nutrition — and we have to be a bit more intentional to fill the gaps.


How Nutrient Gaps Affect Your Heart, Brain, and Cancer Risk

The review mentioned in Nutrition Research focused on nutrients with strong evidence for supporting:

  • Cardiovascular health (blood pressure, cholesterol balance, inflammation)
  • Cancer risk (antioxidant support, healthy cell function, DNA repair)
  • Brain health (memory, mood, and long‑term cognitive function)

When we don’t get enough of these nutrients over many years, we may not notice dramatic symptoms right away. Instead, we see:

  • Subtle fatigue or “brain fog”
  • Higher blood pressure or cholesterol over time
  • Increased markers of inflammation
  • Slightly higher long‑term risk of heart disease or certain cancers in population studies
“Nutrients work together over decades. Small improvements today may not feel dramatic, but they quietly shape your health trajectory 10, 20, or 30 years from now.”
— Preventive Medicine Physician

It’s important to be honest: no supplement can guarantee you’ll prevent a heart attack, avoid cancer, or stay sharp forever. But filling in clear nutritional gaps is one of the most realistic, evidence‑informed ways to tilt the odds in your favor.


Possible Signs You’re Not Getting Enough Key Nutrients

Many nutrient shortfalls are “silent.” However, several patterns can hint that it’s worth asking your provider for lab tests or a nutrition review:

  • Frequent tiredness, low stamina, or slower recovery from everyday activities
  • Brain fog, trouble concentrating, or changes in mood
  • Dry skin, brittle nails, or more hair shedding than usual
  • Muscle cramps, tingling, or restless legs
  • Getting sick often, or taking a long time to bounce back
  • Little to no fish, nuts, seeds, or leafy greens in your regular diet

These symptoms can have many causes — they don’t prove a deficiency — but they’re valid signals to discuss with a clinician who can check:

  • Blood levels of key nutrients (for example, vitamin D, B‑vitamins, iron, and others)
  • Your overall dietary pattern
  • Medications or conditions that might block absorption
Doctor and patient looking together at lab results on a clipboard
Lab testing and a quick diet review can reveal whether you’re truly deficient or just need gentle adjustments.

Food First: How to Boost This Vital Nutrient Naturally

Most nutrition experts agree on a “food first” approach. Supplements can fill gaps, but they can’t replace the complex mix of fiber, phytonutrients, and healthy fats in real food.

Build a Nutrient‑Dense Plate

Aim to fill most meals with:

  • Colorful vegetables (especially dark leafy greens, broccoli, peppers, carrots)
  • Fruits (berries, citrus, apples, bananas, grapes)
  • Healthy fats (olive oil, avocado, nuts, seeds, and, if you eat it, fatty fish)
  • High‑quality protein (beans, lentils, eggs, yogurt, tofu, poultry, fish, or lean meats)
  • Whole grains (oats, quinoa, brown rice, whole‑wheat bread or pasta)

Simple Daily Habits That Add Up

  1. Include at least one vegetable at breakfast (tomato, spinach, mushrooms, or peppers).
  2. Swap one processed snack for a handful of nuts and a piece of fruit.
  3. Choose fatty fish (like salmon, sardines, trout, or mackerel) 1–2 times per week if you eat fish.
  4. Use olive oil instead of butter or margarine when possible.
  5. Drink water or unsweetened tea instead of sugary drinks most of the time.
Healthy meal bowl with vegetables, grains, and protein on a table
Think in terms of adding color and variety to every plate rather than chasing perfection at every meal.

When a Supplement Makes Sense — and How to Choose Wisely

The study covered by Money Talks News noted that many people will need a supplement to meet optimal intakes — especially if lab work shows they’re low or if their diet is limited for medical, cultural, or ethical reasons.

Common Situations Where Supplements Are Often Considered

  • Documented deficiency on blood tests
  • Limited sun exposure or certain medical conditions
  • Little to no intake of specific food groups (e.g., no fish, no dairy, strict vegan)
  • Pregnancy, breastfeeding, or planning pregnancy
  • Older age, especially with low appetite or difficulty chewing

Safe Supplement Guidelines

  1. Talk to your healthcare provider first. Ask whether a supplement is appropriate for your health history and medications.
  2. Test, don’t guess, when possible. For many nutrients, blood work can guide the right dose and help avoid taking too much.
  3. Choose reputable brands. Look for third‑party testing seals (such as USP, NSF, or Informed Choice) when available.
  4. Avoid “mega‑dose” promises. More is not always better and can sometimes be harmful.
  5. Think of supplements as a seat belt, not the whole car. They protect you best when combined with sound lifestyle habits.
Close-up of supplement pills next to a glass of water on a table
A supplement can be a helpful safety net when blood tests or diet patterns show clear gaps — but it shouldn’t replace healthy eating.

Real-Life Obstacles — and How to Work Around Them

Even with the best intentions, life gets in the way. Here are some common challenges readers share and realistic ways to navigate them.

“I’m Too Busy to Cook”

If weeknights are hectic, aim for “better, not perfect”:

  • Keep frozen vegetables and precooked grains on hand for 10‑minute stir‑fries.
  • Use rotisserie chicken or canned beans as quick protein sources.
  • Batch‑cook one or two big meals on weekends and freeze portions.

“Healthy Food Is Expensive”

It can be, but it doesn’t have to be. Consider:

  • Buying frozen fruits and vegetables — they’re often cheaper and just as nutritious.
  • Choosing dried or canned beans and lentils as affordable protein.
  • Focusing on a few key staples (oats, eggs if you eat them, carrots, onions, apples, bananas, canned fish, bulk nuts).

“I Forget to Take My Supplement”

If you and your doctor decide on a supplement:

  • Pair it with an existing habit (like brushing teeth or making coffee).
  • Set a daily reminder on your phone or smart speaker.
  • Use a pill organizer if you take multiple medications or vitamins.
“Small, repeatable habits beat all‑or‑nothing efforts. You don’t need a perfect day — you need thousands of ‘good enough’ days.”

What the Research Actually Says (Without the Hype)

Large nutrition reviews, like the one summarized by Money Talks News, typically draw on dozens of individual studies. Many of these suggest associations between higher intakes of certain nutrients and:

  • Lower rates of heart disease and stroke
  • Reduced risk of some cancers
  • Better cognitive performance or slower cognitive decline

However, it’s crucial to remember:

  • Association is not causation. People who eat more nutrient‑rich foods often have other healthy habits too.
  • Supplements are not magic bullets. Some trials show benefits, some show no effect, and a few show risks at high doses.
  • Individual needs vary. Genetics, medical conditions, and medications all change how your body uses nutrients.

For balanced, up‑to‑date information, it’s worth checking:


A 7‑Day Action Plan to Start Closing Your Nutrient Gaps

If you’re feeling overwhelmed, try this one‑week experiment. It’s not a diet — just a structured way to learn about your own patterns.

  1. Day 1: Track without judgment. Write down what you eat and drink for one typical day.
  2. Day 2: Add one serving of vegetables. Just one extra serving anywhere in your day.
  3. Day 3: Swap one processed snack. Replace it with nuts, yogurt, fruit, or veggies and hummus.
  4. Day 4: Schedule a check‑in. Book an appointment with your healthcare provider to discuss whether any testing or supplements are appropriate for you.
  5. Day 5: Build a “go‑to” meal. Create one quick, healthy meal you enjoy and can repeat on busy days.
  6. Day 6: Prepare your environment. Stock your pantry and freezer with a few nutrient‑dense staples.
  7. Day 7: Reflect. Notice your energy, mood, and any small changes; decide which habits you want to keep.
A simple, written action plan makes it much more likely you’ll follow through on meaningful but manageable changes.

Bringing It All Together: Small Steps, Big Future Impact

The fact that 76% of people aren’t getting enough of at least one vital nutrient is not a reason to panic — it’s an invitation to pay gentle, consistent attention to what fuels you.

You don’t need to overhaul your entire life. You can:

  • Add more color and variety to your plate.
  • Have an honest conversation with your healthcare provider about testing and, if appropriate, supplementation.
  • Build two or three simple habits you can keep on your busiest days.

Your future heart, brain, and whole body are built on the small choices you make today. One extra serving of vegetables, one informed discussion about supplements, one realistic plan for the week ahead — they all count.

Your next step: choose just one action — scheduling that lab check, planning a nutrient‑dense meal, or reviewing your current supplements with a professional — and put it on your calendar today.