What are the risks of imbalanced nutrition? A comprehensive guide

October 18, 2025 •

3 min read

According to the NCD Alliance, unhealthy diets are responsible for over a quarter of all noncommunicable disease-related deaths. This alarming statistic highlights the significant and far-reaching risks of imbalanced nutrition, encompassing both deficiencies and nutrient excesses, that affect populations worldwide.

Quick Summary

Imbalanced nutrition leads to a wide range of severe health problems, including under- and over-nutrition, increased risk of chronic diseases, weakened immune function, and adverse mental health effects.

Key Points

The Dual Burden of Malnutrition: Malnutrition includes both undernutrition (deficiencies) and over-nutrition (excesses), often occurring simultaneously due to diets high in processed, calorie-dense but nutrient-poor foods.
Risks of Undernutrition: Deficiencies in macronutrients lead to muscle wasting and suppressed bodily functions, while micronutrient deficiencies (vitamins and minerals) can cause specific health issues like anemia, vision problems, and cognitive decline.
Risks of Over-nutrition: Excessive consumption of calories, particularly from unhealthy fats and sugars, significantly increases the risk of obesity and diet-related chronic diseases like type 2 diabetes and cardiovascular disease.
Mental Health Connection: Imbalanced nutrition, through deficiencies and blood sugar instability, negatively affects mood, cognitive function, and can contribute to anxiety and depression.
Irreversible Damage in Vulnerable Groups: Children and the elderly are especially vulnerable, with malnutrition causing long-term, sometimes irreversible, damage to development in children and increased health risks for seniors.

The Dual Burden of Malnutrition

Malnutrition is defined as deficiencies, excesses, or imbalances in a person's intake of energy and/or nutrients. This includes both undernutrition, linked to insufficient intake, and over-nutrition, associated with excessive calorie consumption and obesity. The World Health Organization recognizes over-nutrition as a form of malnutrition due to its detrimental health effects. Many people face the 'dual burden' of being overweight while lacking essential micronutrients, often a result of diets high in ultra-processed foods. This issue affects people globally in both low- and high-income countries.

The Risks of Undernutrition

Undernutrition, or nutrient deficiency, has significant effects on the body. Lack of sufficient macronutrients (proteins, carbohydrates, fats) forces the body to use its own tissues for energy. Severe cases can result in muscle wasting and impaired development. Insufficient intake of vitamins and minerals can also cause serious health issues. Common deficiencies include iron (leading to anemia, fatigue), iodine (thyroid problems), Vitamin A (vision issues), Vitamin D and Calcium (bone health), and various B Vitamins (fatigue, nerve damage).

The Risks of Over-nutrition

Over-nutrition, or excessive intake, is closely linked to overweight and obesity, raising the risk of diet-related noncommunicable diseases (NCDs). Consuming energy-dense foods high in fat and sugar can lead to conditions like Type 2 diabetes, cardiovascular diseases, certain cancers, and liver disease. Excessive consumption of some nutrients, often via supplements, can be toxic.

Mental and Cognitive Health Impacts

Imbalanced nutrition is associated with mental health issues. The gut-brain axis is influenced by diet and affects brain function. Nutrient deficiencies can cause fatigue, irritability, and poor concentration, while diets high in sugar can lead to mood swings. Deficiencies in certain nutrients are linked to depression and anxiety, and poor nutrition is also associated with cognitive decline.

Comparison of Undernutrition and Over-nutrition


Feature	Undernutrition	Over-nutrition
Primary Cause	Insufficient intake of calories and/or nutrients	Excessive calorie and nutrient intake over time
Resulting Conditions	Wasting, stunting, micronutrient deficiencies (e.g., anemia, rickets)	Overweight, obesity, type 2 diabetes, cardiovascular disease
Physical Symptoms	Unintentional weight loss, muscle wasting, fatigue, brittle hair, weakened immunity	Weight gain, high blood pressure, insulin resistance, organ strain
Mental/Cognitive Effects	Low mood, apathy, poor concentration, cognitive decline, memory loss	Increased anxiety, irritability, depression, stress

Vulnerable Populations: Children and the Elderly

Children and the elderly face higher risks from malnutrition. Early-life malnutrition can cause irreversible physical and cognitive effects in children, including stunted growth and lower IQ, and weakens immune systems. Age-related changes and health issues can contribute to malnutrition in the elderly, increasing risks of infection, poor wound healing, muscle loss, hospitalization, and death.

How to Achieve Balanced Nutrition

Achieving balanced nutrition is vital for preventing related health issues. This involves eating a variety of foods, managing portion sizes, limiting processed items, staying hydrated, not skipping meals, and seeking professional guidance if needed.

Conclusion

Imbalanced nutrition poses a significant global health threat, leading to consequences from childhood developmental issues to adult chronic diseases. Adopting a balanced diet can substantially improve physical and mental health. Making informed dietary choices is key for a healthier future. For comprehensive guidelines, refer to {Link: World Health Organization (WHO) https://www.who.int/news-room/fact-sheets/detail/healthy-diet}.

Frequently Asked Questions

Yes, poor nutrition is linked to an increased risk of depression and anxiety. Deficiencies in key nutrients like omega-3 fatty acids, B vitamins, zinc, and magnesium can affect neurotransmitter function and lead to mood disturbances.

Early signs can be subtle and include fatigue, weakness, pale skin, hair loss, brittle nails, muscle cramps, and poor concentration. These symptoms often worsen over time if the nutritional imbalance is not addressed.

Yes, this is known as the 'dual burden of malnutrition'. A person can consume too many calories, leading to overweight or obesity, while still lacking essential vitamins and minerals found in a varied, healthy diet, particularly when consuming a lot of processed foods.

Imbalanced nutrition during childhood can cause significant, irreversible damage. This includes physical stunting, poor cognitive development (lower IQ), delayed growth, and a weakened immune system, which increases susceptibility to infections.

Yes. While supplements can help correct deficiencies, excessive intake of certain nutrients, especially fat-soluble vitamins (A, D, E, and K), can lead to toxicity and quietly strain organs over time. Always consult a healthcare provider before taking high-dose supplements.

The gut and brain are connected via the gut-brain axis. An unhealthy diet, low in fiber and high in processed foods, can disrupt gut bacteria balance. This dysbiosis is linked to increased inflammation, stress sensitivity, and mental health conditions like anxiety and depression.

Poor nutrition, especially a diet high in saturated fats, trans fats, sodium, and sugar, contributes to high blood pressure, high cholesterol, and insulin resistance. These factors increase the risk of serious cardiovascular diseases like heart attacks and strokes.