You’re working hard in the gym, eating healthy, staying hydrated—but something still feels off. Maybe it’s low energy, sluggish recovery, or restless sleep.
Often, the missing piece isn’t more training or even more food—it’s filling the nutrient gaps your body may have. And here’s the kicker:
Even healthy, active people can have deficiencies.
That’s because your body’s nutrient needs are unique. Factors like stress, exercise intensity, age, and even how your body absorbs certain nutrients all play a role.
In this post, we’ll cover five of the most common nutrient deficiencies I see in the fitness and wellness space—how they show up, and what you can do about them.
1. Magnesium: The Recovery Mineral
Magnesium is involved in over 300 biochemical reactions in the body. It plays a major role in muscle function, nerve signaling, and sleep.
Signs You Might Be Low:
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Muscle cramps or twitching
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Trouble sleeping or staying asleep
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Low energy or fatigue
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Increased stress or anxiety
Even if you’re eating leafy greens, nuts, and whole grains, magnesium depletion is common in athletes and anyone under high stress. Exercise, especially high-intensity training, increases magnesium loss through sweat and urine.
Pro tip: If your recovery feels sluggish or sleep quality is poor, magnesium could be part of the equation.
2. Vitamin D: The Sunshine Vitamin
Vitamin D isn’t just for bone health—it plays a crucial role in immune function, mood regulation, and muscle performance.
Signs You Might Be Low:
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Frequent colds or infections
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Low mood or seasonal depression
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Joint or muscle pain
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Fatigue
Despite its nickname, Vitamin D deficiency is widespread—even in sunny climates—because many of us spend more time indoors, use sunscreen (which blocks D synthesis), or simply don’t get enough through diet.
A study in the Journal of Sports Science and Medicine showed that athletes with low Vitamin D had reduced muscle strength and slower recovery times. (source)
3. Omega-3 Fatty Acids: The Inflammation Fighters
Omega-3s (found in fatty fish like salmon) are essential for reducing inflammation, supporting brain health, and improving heart health. But most people don’t get enough.
Signs You Might Be Low:
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Joint pain or stiffness
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Brain fog or difficulty concentrating
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Dry skin
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Mood swings
Low omega-3 levels can contribute to systemic inflammation, which slows down recovery and increases risk for chronic diseases.
Even if you eat fish occasionally, you might not be getting optimal levels. For athletes and active individuals, omega-3s can be a game-changer for joint health and mental clarity.
4. Iron: The Energy Booster
Iron is essential for carrying oxygen to your muscles and organs. Low levels can lead to anemia, but even suboptimal levels can impact performance and energy.
Signs You Might Be Low:
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Fatigue, even after a full night’s sleep
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Shortness of breath during workouts
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Cold hands and feet
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Pale skin
Iron needs are higher for women (especially premenopausal), vegetarians, and endurance athletes. If you’re feeling drained or your workouts feel harder than usual, iron deficiency could be part of the issue.
5. Zinc: The Immune and Recovery Supporter
Zinc supports immune function, wound healing, and protein synthesis—all essential for active individuals.
Signs You Might Be Low:
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Frequent colds or infections
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Slow wound healing
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Loss of taste or smell
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Decreased strength or endurance
Intense training can deplete zinc levels, and zinc deficiency can compromise recovery and immune resilience.
So, How Do You Know What You Need?
Here’s the truth:
These deficiencies aren’t always obvious, and guessing based on symptoms alone isn’t reliable. That’s why a personalized approach is key.
I use ID Life’s free health assessment to help myself and my clients get clarity on their unique nutrient needs. It takes into account:
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Your age
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Activity level
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Dietary habits
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Health goals
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Family history
The assessment provides personalized supplement recommendations, so you can support your body exactly where it needs it most—without overloading on things you don’t need.
Helpful Resources:
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Micronutrient Deficiencies in Athletes (Research on common deficiencies in active individuals)
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Why I Chose ID Life (My journey to personalized supplementation)
Why Guess When You Can Know?
If you’re serious about your health, performance, and recovery, don’t leave it to chance. Personalized supplements based on your actual needs can help fill those gaps, whether it’s magnesium, vitamin D, omega-3s, or something else entirely.
Ready to stop guessing?
👉 Take the free health assessment here: https://salesmsg.us/YtYXEZ
In just a few minutes, you’ll get insights into what your body might be missing and how to support your health better.
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