5 Nutrients People May Not Get Enough Of

Most conversations about nutrition focus on protein, carbohydrates, fat, and fiber. 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 they matter every day. Many people do not consistently get the recommended amounts of certain vitamins and minerals.

Here are five nutrients people may not get enough of, what the research shows, and how to support adequate intake.

Vitamin D

The gap: In the US, most people have adequate vitamin D levels, but almost one in four have blood levels considered too low or inadequate for bone and overall health. The body can produce vitamin D when the skin is exposed to sunlight, so maintaining adequate levels may be more difficult during fall and winter, particularly in areas with limited sunlight.

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. Sources include fortified milk and plant-based milk alternatives, some fortified breakfast cereals and orange juices, fatty fish, and UV-exposed mushrooms. The Huel Ready-to-drink Meal range provides 100% of the Daily Value for vitamin D per serving, helping contribute to daily intake regardless of the weather.

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.

The fix: Beans such as kidney beans, edamame, and chickpeas, as well as nuts, dried fruit, and fortified breakfast cereals, are good dietary sources of iron. Vitamin C improves the absorption of nonheme iron, so pairing plant-based iron sources with foods rich in vitamin C may help increase absorption. Huel meals, such as the Huel Powder range, contain a good amount of non-heme 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. The body needs folate to make DNA and other genetic material and to support normal cell division. Folate works with vitamin B12 to form healthy red blood cells. Getting enough folic acid before conception and during early pregnancy helps reduce the risk of neural tube defects, including spina bifida. Anyone who is pregnant or could become pregnant should follow their healthcare provider’s advice on folic acid intake.

The fix: Folate occurs naturally in foods including spinach, Brussels sprouts, broccoli, beans, legumes, and oranges. In the US, folic acid is also added to many enriched breads, cereals, flours, pastas, and rice products. 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. Vitamin B12 occurs naturally mainly in animal-derived foods. People following vegan diets therefore need reliable sources from fortified foods or supplements.

The fix: Unfortified plant foods are not considered reliable sources of vitamin B12, so people following vegan diets need fortified foods or supplements. Because Huel is 100% plant-based, every nutritionally complete Huel product is fortified with B12.

Magnesium

The gap: Magnesium is important for energy regulation and normal muscle and nerve function. Many people in the US consume less than the recommended amount of magnesium, although low intake does not necessarily mean someone has a clinical magnesium deficiency.

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.

Food can help support adequate nutrient intake, but anyone concerned about a possible deficiency should speak with a healthcare professional before taking high-dose supplements or making significant dietary changes.