5 Common Nutrient Deficiencies

Most nutritional conversations surround protein, carbohydrates, fat and fibre. But the vitamins and minerals that quietly run the show get far less attention. Micronutrients are involved in energy metabolism, immune function, bone health, and more. These foundational roles don't tend to make headlines, but matter every day. Across Western populations, the same gaps keep appearing

Here are five common nutrient deficiencies, what the research shows, and what to do about each.

Vitamin D

The gap: Up to a quarter of the population have low levels of vitamin D in their blood according to UK government figures. We can synthesise vitamin D from direct sunlight, so vitamin deficiency symptoms can be a particular issue during the autumn and winter months with fewer sunlight hours.

Vitamin D has several important functions. For example, it helps to regulate the amount of calcium and phosphate in the body.

The fix: There are limited dietary sources of vitamin D. Dietary sources include fortified soy milks, and mushrooms (especially sun-exposed). The Huel Ready-to-drink Meal range contains 100% of your daily Vitamin D Reference Intake, so if you're having Huel as one of your daily meals, you're covered regardless of what the weather's doing outside.

Iron

The gap: Iron is an essential mineral with several important roles in the body. Its most well-known role is as a key component of hemoglobin, which allows red blood cells to transport oxygen around the body.

Iron deficiency, which can lead to iron-deficiency anemia, is one of the most common micronutrient deficiencies globally. It is a particular issue for people who menstruate, due to monthly blood loss.

The fix: Beans, such as red kidney beans, edamame beans and chickpeas, nuts, dried fruit, fortified breakfast cereals are good dietary sources of iron. It’s well researched that vitamin C significantly promotes the absorption and bioavailability of iron, so try pairing plant-based iron sources with vitamin C to improve absorption. Huel meals, such as the Huel Powder range, contain a good amount of non-haem iron (a form of iron that’s found in most plant products), and vitamin C.

Folate

The gap: Folate is an essential B vitamin sometimes known as vitamin B9, folacin or pteroylmonoglutamic acid. It’s essential to the body so DNA and RNA can be created, and to metabolise amino acids required for cell division. Folate works with vitamin B12 to form healthy red blood cells. Folate also helps to reduce the risk of central neural tube defects, such as spina bifida in unborn babies, which is why maintaining a healthy amount is important during pregnancy. When considering changing your diet during pregnancy, it is best to talk to your doctor or a medical professional.

The fix: Folate occurs naturally in a wide variety of foods including spinach, brussels sprouts, broccoli, beans, legumes and oranges. Folate is also included in all of the Huel meals. Read more about folate in Huel here.

Vitamin B12

The gap: Vitamin B12 (or cobalamin) has similar roles to folate, helping make red blood cells and playing roles in brain health and DNA synthesis. B12 is found almost exclusively in animal products, and as more people shift toward plant-based eating this deficiency may become more common.

The fix: Vitamin B12 is not naturally found in plant foods, meaning plant-based options are limited to fortified foods like breakfast cereals. Because Huel is 100% plant-based, every nutritionally complete Huel product is fortified with B12.

Magnesium

The gap: Magnesium is important for energy regulation, muscle and, nerve function. Studies looking into global magnesium deficiency found that an estimated 31% of the global population fail to meet the recommended magnesium intake.

The fix: Pumpkin seeds, almonds, spinach, black beans, flaxseed and chia seeds are plant-based sources of magnesium. Magnesium in Huel Complete Meals is primarily sourced from our main ingredients, which is why Huel Complete Meals contain meaningful amounts of magnesium as part of a balanced daily intake.