Which five nutrients do many North Americans need to get more of in their diet?

October 31, 2025 •

4 min read

According to the Dietary Guidelines for Americans, a significant portion of the North American population consistently fails to meet the recommended daily intake for several essential nutrients. This widespread nutritional gap highlights which five nutrients do many North Americans need to get more of in their diet to support overall health.

Quick Summary

An overview of five commonly under-consumed nutrients—vitamin D, dietary fiber, calcium, potassium, and magnesium—with simple, practical advice on increasing your daily intake for better health.

Key Points

Prevalence of Nutrient Shortfalls: A large portion of the North American population does not consume enough of several key nutrients, primarily due to diets rich in processed foods.
Key Nutrients to Prioritize: The five most commonly under-consumed nutrients are Vitamin D, dietary fiber, calcium, potassium, and magnesium.
Food First Approach: While supplements can be useful for targeted deficiencies, prioritizing a diverse diet of whole foods is the most effective way to meet nutritional needs.
Boost Vitamin D and Calcium: Pair calcium-rich foods like dairy, leafy greens, and fortified products with vitamin D sources like fatty fish, eggs, and sun exposure to enhance absorption and support bone health.
Address Electrolyte Imbalances: Increase potassium intake from fruits, vegetables, and legumes to help offset the common overconsumption of sodium and support healthy blood pressure.
Improve Digestive Health: Increase fiber intake through whole grains, legumes, fruits, and vegetables to aid digestion, regulate blood sugar, and manage weight effectively.

The standard North American diet, often rich in processed foods and low in whole fruits, vegetables, and whole grains, has led to a widespread deficiency in several key vitamins and minerals. Addressing these nutritional gaps is crucial for preventing chronic disease and promoting long-term well-being. By focusing on five particular nutrients—vitamin D, dietary fiber, calcium, potassium, and magnesium—individuals can make significant strides toward a healthier diet and lifestyle.

Vitamin D

Often called the "sunshine vitamin," vitamin D is primarily synthesized in the skin from sun exposure. However, many North Americans, especially those living in northern latitudes or with limited sun exposure, do not get enough. This fat-soluble vitamin is vital for calcium absorption, immune function, and bone health. Deficiency is a significant public health concern.

How to increase your Vitamin D intake

Fatty Fish: Excellent sources include salmon, sardines, and mackerel.
Fortified Foods: Many dairy and plant-based milks, cereals, and orange juices are fortified with vitamin D.
Mushrooms: Some mushrooms, especially those exposed to UV light, contain vitamin D.
Supplements: For many, a vitamin D supplement is the most reliable way to ensure adequate intake, particularly during winter.

Dietary Fiber

Despite being recognized for its benefits for decades, most North Americans consume only about half of the recommended daily fiber intake. Fiber is crucial for digestive health, blood sugar regulation, and reducing the risk of heart disease and type 2 diabetes. It promotes satiety, which can assist with weight management.

How to increase your dietary fiber intake

Legumes: Beans, lentils, and peas are exceptionally high in fiber.
Whole Grains: Opt for whole-wheat bread, brown rice, oatmeal, and quinoa over refined grains.
Fruits and Vegetables: Eat whole fruits instead of juice and choose crunchy vegetables, especially with the skin on.
Nuts and Seeds: Almonds, chia seeds, and flaxseed are great sources.

Calcium

Calcium is the most abundant mineral in the body and is fundamental for building and maintaining strong bones and teeth. It is also essential for muscle contraction, nerve function, and blood clotting. Consistent low intake can lead to osteoporosis later in life.

How to increase your Calcium intake

Dairy Products: Milk, yogurt, and cheese are rich, well-absorbed sources.
Leafy Greens: Dark green vegetables like kale and collard greens provide a good amount of calcium.
Fortified Foods: Calcium-fortified plant-based milks, tofu, cereals, and juices are widely available.
Canned Fish: Canned sardines and salmon with bones are excellent sources.

Potassium

As an electrolyte, potassium is vital for maintaining fluid balance, regulating blood pressure, and supporting healthy nerve and muscle function. North Americans, in particular, tend to overconsume sodium while underconsuming potassium, contributing to a higher risk of high blood pressure.

How to increase your Potassium intake

Fruits: Bananas are famously high in potassium, but other great sources include dried apricots, dates, melons, and oranges.
Vegetables: Potatoes (with skin), sweet potatoes, spinach, broccoli, and tomatoes are excellent sources.
Legumes: Beans and lentils are also rich in potassium.
Dairy: Milk and yogurt contribute a notable amount.

Magnesium

Involved in over 300 enzymatic reactions, magnesium is critical for nerve and muscle function, blood glucose control, and protein synthesis. Fatigue, muscle cramps, and anxiety can be subtle signs of a deficiency, which is surprisingly common in North America.

How to increase your Magnesium intake

Seeds: Pumpkin seeds and chia seeds are some of the best sources of magnesium.
Nuts: Almonds and cashews are great for boosting intake.
Leafy Greens: Spinach and other dark, leafy vegetables are good sources.
Legumes: Include beans and lentils in your diet regularly.
Avocados: This fruit contains a healthy dose of magnesium.

Nutrient Intake Comparison: Food vs. Supplements

It's important to understand how different sources contribute to meeting your nutritional needs. While food is the ideal source, supplements can play a targeted role in specific cases.


Feature	Food Sources	Supplements (for targeted nutrients)
Best for Overall Health?	Yes, provides a complete "package" of nutrients, fiber, and other beneficial compounds.	No, lacks the synergistic benefits of whole foods.
Absorption	Generally superior and regulated by the body.	Can vary significantly depending on the form of the nutrient.
Risk of Overdose	Virtually nonexistent with normal, varied food intake.	Possible, especially with fat-soluble vitamins like D.
Ideal for Diagnosed Deficiency?	Can help, but often too slow for repletion.	Yes, provides concentrated, high-dose nutrients.
Impact on Health Conditions	Reduces risk of chronic diseases long-term.	Can help manage specific deficiency-related symptoms.

The Path to Better Nutrition

Increasing your intake of these five nutrients doesn't require a radical diet overhaul, but rather mindful adjustments to your eating habits. Focus on incorporating a wider variety of nutrient-dense whole foods into your meals, and consider fortifying your diet with foods that have added vitamins and minerals. For those with confirmed deficiencies, a supplement under a healthcare provider's guidance can help bridge the gap. Ultimately, shifting away from a diet high in processed foods and towards one rich in plants and whole foods is the most sustainable way to address these common nutritional shortfalls. For more detailed dietary recommendations, the Dietary Guidelines for Americans provides an excellent starting point for planning a healthier diet.

Conclusion

For many North Americans, a dietary focus on increasing intake of vitamin D, fiber, calcium, potassium, and magnesium is a practical step towards better health. By incorporating more vegetables, fruits, legumes, whole grains, and fortified products, individuals can reverse common nutritional deficits and support vital bodily functions. This proactive approach to nutrition is an investment in long-term wellness, combating the health risks associated with inadequate intake of these essential nutrients.

Frequently Asked Questions

The primary reason is a diet that relies heavily on processed foods, which are often high in calories but low in essential vitamins, minerals, and fiber. This often replaces nutrient-dense options like fruits, vegetables, and whole grains.

If you have limited sun exposure, consider eating more fatty fish like salmon or fortified foods such as milk and cereal. Taking a daily vitamin D supplement is also a highly effective strategy, especially during winter months.

Food is generally the best source because it provides a full spectrum of vitamins, minerals, and beneficial plant compounds that work synergistically. However, supplements are helpful for addressing specific, medically confirmed deficiencies under a healthcare professional's guidance.

You can easily add fiber by snacking on nuts and seeds, choosing whole-wheat bread and brown rice over white, and incorporating more beans and lentils into soups and salads.

For those who avoid dairy, excellent sources of calcium include dark leafy greens like kale, canned fish with edible bones such as sardines, and calcium-fortified plant-based milks and juices.

Yes, increasing potassium intake is beneficial for regulating blood pressure, especially when combined with a reduction in sodium. Potassium helps offset the negative effects of sodium on blood pressure.

Symptoms of magnesium deficiency can include fatigue, muscle weakness or cramps, and anxiety. In more severe cases, it can affect heart function. Blood tests may not always be accurate, so a holistic assessment is often needed.