Feeling nutrient deficient?

Remember being told to drink your milk for strong bones? Calcium is indeed the bone-building champion. About 99% of your body’s calcium is stored in your bones and teeth, giving them strength​

But calcium isn’t just about your skeleton – it also helps your muscles contract, aids in blood clotting, and keeps your heart rhythm steady​. If you don’t get enough calcium, your body steals it from your bones to use for other vital functions, which can weaken your bones over time.

How to get it: Dairy products like milk, yogurt, and cheese are famous for calcium, but you can also find it in fortified plant-based milks, leafy greens (hello, kale and broccoli), almonds, and even canned sardines (the tiny edible bones are calcium gold!).

If your diet falls short, consider a supplement. For example, a plant-based calcium supplement like New Chapter’s Bone Strength (made from Red Marine Algae and formulated with vitamins D3 and K2 for absorption). Adding a quality calcium supplement to your routine can help ensure your bones stay strong and healthy as you age – just don’t forget that calcium’s best friend, vitamin D, which helps you absorb it.

Ever feel completely wiped out and a bit foggy, even after a good night’s sleep? Iron might be the missing piece. Iron’s main job is to help your red blood cells carry oxygen from your lungs to every part of your body​.

Without enough iron, your cells don’t get adequate oxygen, and you’re left feeling fatigued and weak. In fact, iron-deficiency anemia affects millions and is notorious for causing exhaustion​. Women (especially those with heavy periods or who are pregnant), teens, and vegetarians are often at higher risk for running low on iron.

How to get it:

Fill up on iron-rich foods like lean red meat, poultry, fish, beans, lentils, and spinach. Plant sources of iron are best paired with a source of vitamin C (squeeze some lemon on that spinach or have an orange with your iron-fortified cereal) to boost absorption. Cooking in cast iron pans can even give your food a bit of an iron bump.

If you find it hard to get enough from food alone, a gentle iron supplement can help. Taking an iron supplement in the morning is a simple habit that can make a big difference in your energy levels and overall vitality.

Meet magnesium, the mineral that does a little bit of everything behind the scenes. Magnesium is involved in over 300 biochemical reactions in your body, helping build proteins and strong bones, regulating blood sugar and blood pressure, and keeping your muscles and nerves functioning smoothly​.

Ever had an eyelid twitch or a muscle cramp and someone told you to eat a banana? That’s because bananas are rich in magnesium – and magnesium is known to support muscle relaxation and calm the nerves. It’s basically nature’s chill pill! If you’re dealing with stress, trouble sleeping, or frequent muscle cramps, magnesium might be your new best friend. Many people don’t get enough of it – nearly 50% of Americans have a magnesium intake below recommended levels​, so you’re not alone if you suspect you could use a boost.

How to get it:

You’ll find magnesium in foods like nuts and seeds (almonds, cashews, pumpkin seeds), leafy greens (spinach is a star here), whole grains, beans, and yes, bananas. Incorporating these into snacks and meals – maybe a handful of almonds here, some sautéed greens there – can help a lot. For extra help winding down at night, some folks turn to a magnesium supplement. One popular option is Natural Vitality’s CALM magnesium powder, a tasty raspberry-lemon drink mix you can sip in the evening to help your body and mind relax. Try mixing a warm cup of CALM before bed or after a workout – it’s an easy, soothing way to replenish this essential mineral and support everything from your muscles to your mood.

When cold season hits, zinc often takes center stage – and for good reason. Zinc is crucial for a strong immune system, helping your body fight off invading bacteria and viruses​. But its benefits don’t stop there. Your body uses zinc to heal wounds (ever put zinc cream on a cut or a rash?), to make DNA and proteins, and even to support your senses of taste and smell​. If you have a poor appetite or notice foods taste bland, a zinc deficiency could be a culprit. In short, zinc is like your body’s behind-the-scenes repairman and defense coach, working quietly but powerfully to keep you healthy.

How to get it:

Zinc comes from a variety of foods. Meats like beef, chicken, and pork, and seafood like oysters and crab are excellent sources (fun fact: a single oyster packs a huge zinc punch). If you’re vegetarian or vegan, fear not – foods like beans, chickpeas, lentils, nuts, seeds (pumpkin seeds are great), and whole grains provide zinc too (though in plant foods it’s a bit less absorbable). Many breakfast cereals are also fortified with zinc. During times when you feel your immune system needs extra support, a supplement can be helpful.

Nature’s Way Zinc, a chelated zinc supplement that’s easy for the body to absorb, and even yummy zinc gummy vitamins that make it fun to meet your needs. Whether you opt for a small zinc tablet, liquid drops like MaryRuth’s Liquid Ionic Zinc, or a gummy, it’s an easy add-on to your routine. Try taking zinc when you’re having your breakfast or with your daily multivitamin – consistency is key to reaping its benefits.