Episode 212 – 8 Nutrients You Might Not Be Getting Enough Of

In this episode of the Ideal Nutrition Podcast, Aidan and Leah break down eight key nutrients that are often underconsumed across Australia, the US, and the UK. Although many people overlook these nutrients, they play a major role in energy, sleep, bone health, and reducing chronic disease risk.

Seven are nutrients, and one is a non-nutrient — but still deserves an honourable mention. Throughout the episode, they explain each nutrient’s role in the body, signs of low intake, and practical food and supplement strategies to help boost levels.

Magnesium

Low-grade magnesium insufficiency is common and often goes unnoticed, partly due to limited access to testing.
Magnesium plays a role in over 300 functions in the body, including muscle contraction, sleep, mood regulation, and insulin sensitivity.
You can increase your intake through leafy greens, legumes, whole grains, nuts, and seeds.
If using a supplement, magnesium glycinate or threonate are great options, especially outside of gut-related needs.

Iron

The recommended intake varies: 8mg for men, 18mg for menstruating women, and 27mg during pregnancy.
Good sources include red meat, fortified cereals, legumes, and leafy greens. However, iron from plant foods is harder for the body to absorb.
Ongoing deficiency may require supplements or infusions.
You can check your iron status with a simple blood test.
Low iron can significantly impact energy and training performance.

Calcium

Adults need about 1000mg of calcium per day, increasing to 1300mg for older adults.
Key sources include dairy, fortified plant milks, tofu, canned fish with bones, nuts, seeds, and leafy greens.
Blood tests aren’t a reliable measure of intake. Instead, using a tracker like Cronometer can give more insight.
Calcium is essential for bone health, especially when combined with vitamin D and strength training.

Potassium

Potassium is found in all five food groups – fruits, vegetables, dairy, meats, and whole grains.
Despite this, most people fall short of the 2800–3800mg RDI. This often comes down to a low intake of whole, minimally processed foods.
Potassium supports blood pressure, fluid balance, nerve signalling, and bone health.
Eating a wide variety of plant-based foods is an effective way to increase your intake.

Omega-3 Fatty Acids

Many people fall short on omega-3s unless they make a conscious effort to include them.
Top sources are oily fish (like salmon and sardines), flaxseeds, chia seeds, walnuts, and supplements.
For those who are plant-based, microalgae supplements offer a good source of EPA and DHA.
Omega-3s support brain health, reduce inflammation, and benefit both heart and joint health.

Vitamin D

Vitamin D is frequently low, mostly due to limited sun exposure and few rich food sources.
You’ll find it in fatty fish, egg yolks, liver, UV-exposed mushrooms, and fortified products.
It’s easy to test for with a blood test. Deficiency can affect bone health, immune function, and even mood.
Supplements are often needed, especially for those with low or borderline levels.

Fibre (Honourable Mention)

Fibre isn’t technically a nutrient, but it plays a big role in overall health.
Most people don’t hit the target of 25–30g per day, or 12–15g per 1000 calories.
You’ll find fibre in whole grains, legumes, fruit, vegetables, nuts, and seeds.
A high-fibre diet improves gut health, reduces disease risk, and can help boost intake of other nutrients like magnesium and iron.
To avoid bloating, increase fibre slowly and stay well hydrated.

Final Thoughts

Focusing on just one nutrient won’t change everything. However, improving intake across all eight areas can make a noticeable difference in how you feel and perform. These shortfalls are common, but they’re also very fixable with a bit of attention and consistency.