The 5 Most Common Deficiencies I See (and How to Fill the Gaps)
Here are the 5 most common deficiencies I see, along with holistic ways to fill the gaps (food first, supplements second, lifestyle always).
1. Magnesium
Why it’s common:
Stress, caffeine, sugar, poor soil, intense workouts.
Signs you might be low:
Muscle cramps, anxiety, poor sleep, headaches, constipation, and PMS.
Fill the gap holistically:
Food: Pumpkin seeds, almonds, spinach, avocado, black beans
Lifestyle: Epsom salt baths (2–3x/week), stress reduction (this is huge)
Supplement: Magnesium glycinate or malate (200–400 mg at night). Sold at Cloud 9
✨ Bonus: Magnesium helps over 300 enzymatic reactions — it’s a nervous system MVP.
2. Vitamin D
Why it’s common:
Indoor living, sunscreen 24/7, winter months.
Signs:
Low immunity, fatigue, bone pain, and low mood.
Fill the gap holistically:
Sun: 15–20 min midday sun when possible (skin exposure matters)
Food: Fatty fish, egg yolks, cod liver oil
Supplement: D3 with K2 (usually 2,000–5,000 IU — testing is ideal)
☀️ Think of vitamin D as more of a hormone than a vitamin. Sold at Cloud 9
3. Omega-3 Fatty Acids
Why it’s common:
High omega-6 intake (seed oils), low fish consumption.
Signs:
Joint pain, dry skin, brain fog, inflammation, and hormone issues.
Fill the gap holistically:
Food: Wild salmon, sardines, anchovies
Plant sources: Ground flax, chia (supportive but not equal to EPA/DHA)
Supplement: High-quality fish oil (look for third-party tested)
🧠 Omega-3s are brain, hormone, and heart protectors. Sold at Cloud 9
4. Iron (especially in women)
Why it’s common:
Menstruation, pregnancy, low red meat intake, and poor absorption.
Signs:
Fatigue, dizziness, hair loss, cold hands/feet, and shortness of breath.
Fill the gap holistically:
Food: Grass-fed red meat, liver, sardines
Absorption boost: Pair with vitamin C (citrus, bell peppers)
Avoid: Coffee/tea around iron-rich meals
Supplement: Only if labs confirm deficiency (iron is not a guessing game)
🩸 Low iron often = low energy even if everything else looks “fine.”
5. B12 (and B vitamins in general)
Why it’s common:
Low animal foods, gut issues, high stress, and certain medications.
Signs:
Fatigue, tingling, brain fog, mood changes, and poor memory.
Fill the gap holistically:
Food: Meat, eggs, shellfish, liver
Gut health: Support digestion (HCL, probiotics if needed). Probiotics sold at Cloud 9
Supplement: Methylated B-complex or B12 (methyl or hydroxo form)
⚡ B vitamins are your energy + nervous system fuel.
Important Holistic Truth
You can eat all the “right” foods and still be deficient if:
Digestion is weak
Stress is high
Sleep is poor
Blood sugar is unstable
Healing isn’t just adding — it’s removing what’s blocking absorption.
