You might not be deficient — but are you truly nourished?

In today's world, most people aren't walking around with full-blown nutrient deficiencies like scurvy or rickets. Thanks to food fortification and a generally abundant food supply, outright deficiencies are rare in developed countries.

But here's the catch: not being deficient doesn't necessarily mean you're nourished.

The triage theory: survival vs. thriving

Dr. Bruce Ames' Triage Theory* explains this perfectly. When nutrients are scarce, your body prioritizes the processes that keep you alive—heartbeat, blood flow, basic energy production. What gets sacrificed are the "luxury" functions: cellular repair, brain protection, bone health, and long-term immune defense.

In other words, you may not feel sick today, but your body could be silently cutting corners that impact your health years down the road.

The reality check: hidden deficiencies are common

Even with fortified foods, surveys show:

• More than half of adults fall short of the Estimated Average Requirement (EAR) for vitamins A, D, E, and K, plus calcium, magnesium, and potassium.
• Roughly 33–58% of adults have at least one measurable vitamin or mineral deficiency based on diet alone.

Who's most at risk?

A new study published** highlighted vulnerable groups with the highest nutrient demands:

• Women of reproductive age: 69% are deficient in at least one micronutrient.
• Young children: need double the global average density of iron per calorie.
• Older adults: require more calcium, folate, B12, and iron, even as appetite declines.
• Pregnant & lactating women: need nearly double folate and vitamin A density to support infant health.

The bigger issue? 42% of the world's population cannot afford a nutrient-adequate diet. Many more don't prioritize it due to convenience or cultural norms.

Plant-based vs. animal-based nutrition: a hard truth

Plant foods are rich in fiber and phytonutrients, but they often lack bioavailable B12, iron, zinc, and DHA. Antinutrients like phytates and oxalates also block mineral absorption. For children, older adults, and anyone with higher nutrient needs, this creates a dangerous gap.

Meanwhile, animal-source foods are among the most nutrient-dense options on the planet:

• Liver: just 7 grams (11 calories) provides one-third of daily needs for six critical micronutrients.
• Shellfish & eggs: packed with B12, choline, zinc, and omega-3s.
• Dairy & fish: reliable sources of calcium, iodine, and vitamin D.

To match the nutrition in a tiny piece of liver, you'd need 667 calories of lentils or chickpeas. That's the difference nutrient density makes.

This doesn't mean every meal must include meat. But it does mean reaching optimal nutrition without high-quality, nutrient-dense foods is far harder than most people realize.

How to tell if you're truly nourished

• Do you eat a variety of colorful vegetables, fruits, legumes, seeds, dairy, fish, and meats?
• Are you prioritizing protein from both animal and plant sources?
• Do you regularly include nutrient-dense foods like eggs, leafy greens, small fish, and organ meats?
• Do you supplement wisely when diet alone can't close the gaps?

If you're unsure—especially if you're eating less due to dieting, fasting, aging, or digestive issues—it's worth evaluating your intake more critically.

The bottom line

Nutrition isn't just about avoiding deficiency. It's about providing your body with enough building blocks to repair, protect, and thrive.

You don't need perfection. But you do need enough. Because your body isn't just trying to survive today—it's trying to set you up for long-term health tomorrow.