Most diets tell you what to cut. Few tell you what else you lose when you cut it. Micronutrients power energy, mood, immunity, bone health, thyroid function, and recovery. Hit your macros and still miss these, and performance suffers.
The core issue
Restriction narrows food variety. Narrow variety lowers intake of vitamins, minerals, and phytonutrients. Over weeks and months, small gaps can lead to fatigue, poor recovery, hair and skin issues, brain fog, and immune dips.
Where popular diets slip
Keto and very low carb
What is limited: grains, many fruits, starchy vegetables, legumes
Likely gaps: magnesium, potassium, sodium, B1, B6, folate, vitamin C, selenium, iodine, fiber
Food moves: leafy greens, avocado, nuts and seeds, fermented vegetables, seafood, iodized salt
Supplements to consider: electrolytes, B complex, vitamin C, omega 3, selenium or iodine if intake is low
Low fat
What is limited: oils, egg yolks, fatty fish, nuts, full fat dairy
Likely gaps: vitamins A, D, E, K, choline, omega 3
Food moves: include some olive oil, avocado, nuts, seeds, egg yolks if allowed, and fatty fish
Supplements to consider: vitamin D3 with or without K2, choline, omega 3
Vegan and strict plant based
What is limited: all animal products
Likely gaps: vitamin B12, iron, zinc, iodine, calcium, vitamin D, selenium, EPA and DHA
Food moves: fortified foods, sprouted legumes and grains, sea vegetables in measured portions, calcium set tofu, leafy greens, tahini, one or two Brazil nuts most days
Supplements to consider: B12 is required, algae EPA and DHA, vitamin D, iron and zinc as needed, iodine or calcium if intake is low
Other patterns that create gaps
-
Intermittent fasting or very low calories reduce total micronutrient opportunities
-
Dairy-free can miss calcium, iodine, and vitamin D
-
Gluten-free without planning can miss B vitamins and fiber
-
Carnivore can run low on vitamin C, folate, fiber, and polyphenols
| Diet pattern | Likely gaps | First moves | Consider supplements |
|---|---|---|---|
| Keto or very low carb | Magnesium, potassium, sodium, B1, B6, folate, vitamin C, selenium, iodine, fiber | Leafy vegetables, nuts and seeds, seafood, fermented vegetables, iodized salt | Electrolytes, B complex, vitamin C, omega 3, selenium or iodine if low |
| Low fat | Vitamins A, D, E, K, choline, omega 3 | Add quality fats, eggs if allowed, fatty fish | Vitamin D3 with or without K2, choline, omega 3 |
| Vegan | B12, iron, zinc, iodine, calcium, vitamin D, selenium, EPA and DHA | Fortified foods, sea vegetables in measured portions, sprouting | B12 is required, algae EPA and DHA, vitamin D, iron, zinc, iodine or calcium as needed |
Bottom line
Diets change macros. Your body still needs micros. Keep variety high, fill food gaps first, then add targeted, quality supplements. A lean stack that fits most situations includes a high quality multivitamin and mineral, vitamin D3 with or without K2 based on labs, magnesium, and omega 3. Layer in B12 and algae EPA and DHA for vegan, electrolytes and B complex for keto, and choline for low fat. Shop nutritional supplements at Earthturns to help manage deficiencies in vitamins and minerals.