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Nutrition
Nutrition
Who Is at Risk of Micronutrient Deficiency
Evidence-grounded — sourced from Fysiqal's fitness knowledge graph· 2 min read
deficiencymicronutrientsat-risk-groupssupplementationveganathletes
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In one line
Most well-fed people meet micronutrient needs from food, but defined groups — vegans, older adults, pregnant people, dieters, and some athletes — warrant targeted attention.
Detail
A varied, adequate-calorie diet meets micronutrient needs for most people, and routine high-dose supplementation offers no proven benefit in the well-nourished. The evidence-based approach is to identify specific at-risk groups and address documented gaps:
- Vegans and strict vegetarians: vitamin B12 (must supplement or use fortified foods), plus risk for iron, zinc, calcium, vitamin D, and long-chain omega-3 (EPA/DHA) (see plant-based-diet).
- Older adults: reduced B12 absorption, higher vitamin D and calcium needs, and often lower overall intake (see senior-training).
- People who may become or are pregnant: folate (before and during early pregnancy to prevent neural-tube defects), iron, calcium, and iodine (see prenatal-postpartum).
- People in prolonged caloric deficit / low energy availability: broadly higher risk of shortfalls; female athletes with low energy availability are prone to iron and calcium/vitamin D problems affecting bone.
- Limited sun exposure or darker skin pigmentation: vitamin D.
- Menstruating women and endurance athletes: iron.
- People on certain medications (acid suppressants, metformin, diuretics) or with malabsorption (celiac, bariatric surgery): multiple nutrients.
When a deficiency is confirmed or strongly likely in an at-risk group, targeted supplementation is appropriate; otherwise, food-first remains the default (see supplements-skeptical-note).
Key facts
- Food usually suffices; target supplements to documented gaps and defined groups.
- Vegans: B12 (mandatory), plus iron, zinc, calcium, vitamin D, omega-3.
- Older adults: B12, vitamin D, calcium.
- Pregnancy/preconception: folate, iron, calcium, iodine.
- Calorie-restricted/low-energy-availability athletes, menstruating women, endurance athletes: iron, calcium/vitamin D.
- Low sun/darker skin: vitamin D; some meds/malabsorption: multiple.
Connections
- vitamin-b12 / iron / vitamin-d / calcium — the most common gaps.
- plant-based-diet — vegan/vegetarian completeness planning.
- supplements-skeptical-note — food-first principle.
SourceCurrent guideline bodies
NIH Office of Dietary Supplements fact sheets. Dietary Guidelines for Americans 2020–2025. Position of the AND, DC, and ACSM: Nutrition and Athletic Performance (2016) on low energy availability.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.
Explore related topics
Who Is at Risk of Micronutrient Deficiency
CalciumIronPlant-Based, Vegetar…Supplements — A Skep…Vitamin B12Vitamin DPrenatal & Postpartu…Senior Training (Red…Atlas Connections
Calcium
Calcium builds and maintains bone and enables muscle and nerve function; adults need 1,000 mg/day (1,200 mg for women 50+ and men 70+).Iron
Iron carries oxygen in hemoglobin; deficiency is the most common in the world and impairs endurance, with women, athletes, and vegetarians most at risk.Plant-Based, Vegetarian, and Vegan Diets
Well-planned plant-based diets are healthy and adequate at every life stage, but require attention to B12, iron, zinc, calcium, vitamin D, omega-3, and protein quality.Supplements — A Skeptical Note on Ineffective and Risky Products
Only a short list of supplements is genuinely proven; most are unnecessary, many are ineffective, and some are unsafe or contaminated — food first, then a few evidence-based extras.Vitamin B12Closely related
B12 (cobalamin) is needed for red blood cells and nerves, comes almost only from animal foods, and must be supplemented by vegans; the RDA is 2.4 mcg.Vitamin D
Vitamin D supports calcium absorption and bone, muscle, and immune function; the RDA is 600 IU (800 IU after 70), and deficiency is widespread.Prenatal & Postpartum (Redirect)
Split into [[pop.pregnancy]] (prenatal) and [[pop.postpartum]], with [[pop.diastasis-recti]] and [[pop.pelvic-floor]] support modules.Senior Training (Redirect → Older Adults)
Senior strength/balance training is covered in [[pop.older-adults]] and [[pop.fall-prevention-exercise]].