8 out of 10 Danes lack important nutrients — here's what you can do

8 out of 10 Danes do not meet their daily requirements for important vitamins and minerals through their diet. Nutrient deficiency can manifest as persistent fatigue, difficulty concentrating, increased susceptibility to infections, and decreased performance. In this article, you will get 7 concrete tips to identify and alleviate the most common deficiencies, so you can ensure your body gets the nutrients it needs.

Why is nutrient deficiency so widespread in Denmark?

Even though Denmark is one of the world's richest countries with access to an abundance of food, most Danes struggle to meet their basic needs for essential nutrients.

One of the main reasons is the modern diet, which is typically dominated by processed foods, refined carbohydrates, and few vegetables. While Danes on average eat more than enough in terms of calories, the nutrient density of the food is often low.

In addition, many Danes lead stressful lives with long working days, limited time for cooking, and irregular meals. This makes it difficult to prioritize a varied diet with sufficient intake of fruits, vegetables, whole grains, and fatty fish.

Geographical location also plays a role: Denmark's northern latitude means we have limited sunlight during the winter months, which affects our ability to produce vitamin D naturally through the skin.

Which nutrients are Danes most often lacking?

Research shows that certain vitamins and minerals are particularly problematic in the Danish population:

Vitamin D

Up to 50% of the Danish population has insufficient levels of vitamin D, especially in the winter months. Vitamin D is crucial for bone health and the immune system. Deficiency can cause symptoms such as fatigue, muscle pain, and increased susceptibility to infections.

Iron

Iron deficiency is particularly common among women of childbearing age, athletes, and people with plant-based diets. Iron helps transport oxygen throughout the body and form red blood cells (1). Deficiency can lead to fatigue, dizziness, headaches, and decreased concentration.

B vitamins

Several B vitamins, especially B12, folate (B9), and B6, are often inadequately represented in the Danish diet. B vitamins can help combat fatigue and exhaustion (2). Vitamin B12 deficiency is particularly common among the elderly and vegans, as it is primarily found in animal products.

Magnesium

Magnesium supports muscle function, protein synthesis, and the nervous system (3). Many Danes do not get the recommended amount through their diet, and deficiency can cause symptoms such as muscle cramps, fatigue, and irritability.

Omega-3 fatty acids

EPA and DHA can be beneficial for heart health. Danes generally eat too little fish, which means insufficient intake of these essential fatty acids.

7 concrete tips to avoid nutrient deficiency

1. Start the day with a nutrient-rich breakfast

Breakfast sets the standard for the rest of the day. Instead of a quick slice of toast or a glass of juice, prioritize a meal that contains protein, fiber, and healthy fats.

Good examples include:

• Oatmeal with berries, nuts, and seeds
• Eggs with whole-grain bread and avocado
• Greek yogurt with fruit and a sprinkle of nuts
• Green smoothie with spinach, banana, berries, and almond butter

By including varied ingredients at breakfast, you ensure a good foundation of B vitamins, magnesium, iron, and fiber that the body can use throughout the morning.

2. Eat a colourful and varied diet

A simple rule of thumb is to aim for at least 5 different colours on your plate every day. Different colours in fruits and vegetables represent different types of antioxidants, vitamins, and minerals.

Dark leafy greens such as spinach, kale, and broccoli are rich in iron, folate, magnesium, and vitamin K. Orange vegetables like carrots and sweet potatoes contain beta-carotene, which the body converts to vitamin A. Red and purple foods such as beetroot, red cabbage, and berries are rich in antioxidants.

Try to include vegetables with every meal — even breakfast. A couple of handfuls of spinach in your morning smoothie or some tomatoes with your eggs make a big difference over time.

3. Prioritize fatty fish twice a week

Fish such as salmon, mackerel, herring, and sardines are the best natural sources of omega-3 fatty acids EPA and DHA. The body cannot produce these fatty acids in sufficient quantities on its own, and most Danes get too little.

Fatty fish also contains vitamin D, selenium, and high-quality protein. Try to include fish in at least two dinner meals a week. If you don't like the taste of fish, an omega-3 supplement might be an option.

4. Ensure sufficient vitamin D

Due to Denmark's northern location, the skin cannot produce vitamin D from sunlight during the period from October to March. The Danish Health Authority therefore recommends that all Danes take a vitamin D supplement during the winter months.

Vitamin D is important for muscles, bones, teeth, and the immune system. The recommended dose is typically 10 micrograms (400 IU) daily for adults, but many experts recommend higher doses, especially for people who get limited sunlight or have darker skin.

Few natural food sources contain significant amounts of vitamin D — fatty fish, eggs, and fortified milk are the most important.

5. Focus on iron-rich foods

Iron deficiency is one of the most common nutrient deficiencies, especially among women. Iron helps transport oxygen in the body and form red blood cells (1).

The best sources of iron are:

• Red meat (beef, lamb) — contains heme iron which the body easily absorbs
• Poultry and fish
• Legumes such as lentils, chickpeas, and beans
• Dark leafy greens such as spinach and kale
• Nuts and seeds, especially pumpkin seeds and cashews

Important to know: Iron from plant-based sources (non-heme iron) is absorbed less efficiently than iron from meat. But absorption is significantly improved if you combine iron sources with vitamin C. Therefore, eat your lentils with tomatoes, or your kale with lemon.

6. Include fermented foods daily

Fermented foods such as skyr, yogurt, kefir, kimchi, sauerkraut, and kombucha contain natural probiotics that benefit digestion and gut flora.

Research from Stanford University has shown that regular intake of fermented foods significantly increases microbiome diversity, which is associated with better health and immune function.

Try to include a portion of fermented foods every day — it could be a bowl of yogurt for breakfast, a glass of kefir as a snack, or sauerkraut as a side dish for dinner.

7. Consider targeted supplements as needed

Although the best source of nutrients is always a varied diet, supplements can be a useful addition during periods of increased need, stress, or known deficiency.

Particularly useful supplements for Danes include:

• Vitamin D in winter
• Omega-3 for people who eat limited fish
• Iron for diagnosed deficiency (always consult a doctor first)
• B-vitamin complex for vegan or vegetarian diets
• Magnesium for increased stress or intense training

The quality of supplements varies considerably. Always choose products from reputable manufacturers and avoid mega-doses without medical supervision. It is also worth noting that some nutrients are better absorbed together — for example, vitamin D is better absorbed with fat, while iron is better absorbed with vitamin C but inhibited by calcium.

What can I do right now?

Start with small steps. You don't have to revolutionize your entire diet overnight. Instead, you can focus on one change at a time:

This week: Add an extra portion of vegetables to one meal a day. This could be a handful of spinach in your smoothie, extra broccoli for dinner, or some carrots as a snack.

Next week: Switch from white bread to whole-grain bread, and from white pasta to whole-grain pasta. This significantly increases your intake of B vitamins, magnesium, and fiber.

In two weeks: Plan two dinner meals with fatty fish. Find a couple of simple recipes you like — for example, oven-baked salmon with vegetables or mackerel on rye bread.

In three weeks: Add fermented foods to your daily routine. Start with something you already know and like, such as yogurt or skyr.

How do I know if I have a nutrient deficiency?

Many symptoms of nutrient deficiency are non-specific and can easily be overlooked or attributed to stress or busyness. The most common signs include:

• Persistent fatigue even after sufficient sleep
• Difficulty concentrating and mental fog
• Frequent infections
• Slow wound healing
• Hair loss or brittle nails
• Muscle cramps or weakness
• Pale mucous membranes or pale skin
• Mood swings or irritability

If you experience several of these symptoms, it's a good idea to consult your doctor. A simple blood test can reveal deficiencies in vitamin D, iron, B12, and other important nutrients.

However, it is important to remember that you should not wait for symptoms before acting. Prevention is always better than treatment. By implementing the 7 tips above, you can ensure that your body gets the nutrients it needs every single day.

Special considerations for different groups

Athletes and physically active individuals

People who exercise regularly and intensively have an increased need for certain nutrients. Iron, magnesium, and B vitamins are particularly important for energy metabolism and recovery after training.

Spirulina can help improve tone and vitality (4) and is known to support the body's energy (5).

Vegans and vegetarians

Plant-based diets can be very healthy and nutritious, but require extra attention to certain nutrients. Vitamin B12 is only found in animal products, so vegan individuals should always take a B12 supplement.

Iron from plant sources is absorbed less efficiently, so it is important to combine iron-rich foods with vitamin C. Omega-3 fatty acids can be obtained from algae instead of fish. Protein can be obtained from legumes, tofu, tempeh, and quinoa.

Pregnant and breastfeeding women

Pregnancy and breastfeeding significantly increase the need for almost all nutrients. Folate (B9) is particularly important in the first months of pregnancy to prevent neural tube defects. Iron, calcium, vitamin D, and omega-3 are also crucial.

Pregnant and breastfeeding women should always follow their healthcare professionals' recommendations regarding supplements.

Elderly

With age, appetite often decreases, and the body becomes less efficient at absorbing certain nutrients. B12 absorption is significantly reduced in many elderly people, and vitamin D production in the skin decreases.

Elderly people should pay particular attention to protein intake to maintain muscle mass, as well as calcium and vitamin D to protect bones.

Frequently asked questions about nutrient deficiency

How do I know if I am lacking vitamins?

Common signs of vitamin deficiency include persistent fatigue, difficulty concentrating, frequent infections, slow wound healing, hair loss, and muscle weakness. The safest way to confirm a deficiency is through a blood test with your doctor, who can measure levels of vitamin D, B12, iron, and other important nutrients.

Which nutrients are Danes most often lacking?

The most common deficiencies among Danes are vitamin D (especially in winter), iron (especially in women), B vitamins (especially B12 in the elderly and vegans), magnesium, and omega-3 fatty acids. Always consult your doctor if you suspect a deficiency.