Getting your macro balance on point is an easy way to control your calories, promote a more optimal body composition, and support fitness goals, but it’s not the only nutrient group you should be paying attention to. If the quality of your food choices are lacking, you’re likely missing out on essential vitamins and minerals your body needs to thrive and function properly.
How to Tell if You Have a Nutrient Deficiency
Micronutrient benefits are not always felt the same way macros are – you get immediate energy after eating macros, and they play a major role in how you feel every day. Whereas micronutrient benefits are most noticeable if a deficiency is present.
Micros, also known as vitamins and minerals, are involved in billions of processes throughout your body and correcting even minor deficiencies can result in significant improvements that you will notice. However, taking more than needed doesn’t always mean these processes will become extra efficient!
While ultimately the best way to assess your nutrition intake is by tracking everything you eat and drink, you can also pay attention to how you feel each day.
Here some signs you might have a micronutrient deficiency and where it could be coming from:
Are you getting more leg cramps than usual? Check your hydration status and make sure you are getting enough electrolytes – magnesium, potassium and calcium, before and during your workouts (1).
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Fatigue
Running out of gas too quickly or just tired in general? This could be a sign you’re lacking in key nutrients that support energy metabolism or getting oxygen to your muscles, like vitamin B12 or iron (2,3).
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Brain Fog
Feeling forgetful or perhaps a bit out of it? Your diet might be to blame, specifically your hydration status, and levels of B12, zinc and magnesium (4).
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Acne
Is your skin breaking out more than normal? Hormones and stress aside, your nutrient intake, or lack thereof, might also be to blame. Make sure you are getting enough vitamin E and zinc (5).
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Muscle Weakness
Having trouble pushing through your weight training session or feeling like you’ve lost most of your strength? Muscle weakness, although a vague sounding symptom, could be from an underlying condition or nutrient deficiency. See you doctor and double check your vitamin D (6).
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Mouth Sores
Getting irritating canker sores? You may not be eating enough iron, zinc or vitamin B12 (7). And any lack of calcium could potentially make the sores even worse.
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The Bottom Line
The best approach to tackling any suspected nutrient deficiencies is to speak to your doctor and get tested for a deficiency, but you can still do some simple damage control using a nutrition tracking app and a nutrient dense diet.
Tracking your food and remembering to count both your macros and micros, can give you greater insight into how you’re doing with your diet. And will also teach you where a majority of your nutrition is coming from.
Need help getting enough quality nutrition into your day? Let Trifecta’s team of nutrition trained chefs plan your weekly menu with ready to eat, nutrient dense meals shipped right to your door!
