The One Nutrient You May Be Missing & Not Know It, From A Longevity Expert

When it comes to nutrient inadequacies or deficiencies, there are a few vitamins and minerals that gain a ton of hype. Vitamin D is a standard one, as are magnesium, omega-3s, and, of course, those precious B vitamins. So when we spoke to Gil Blander, Ph.D., internationally recognized biologist, longevity expert, and founder of InsideTracker, on the mindbodygreen podcast, we had to ask: Are there any underrated nutrients we're still missing? 

It makes sense that Blander sees so many individuals low in iron; iron deficiency affects about 20 to 25% of the world's population, after all, primarily women1. That’s because common causes of iron insufficiency or deficiency include heavy bleeding during menstruation and almost double the iron needs during pregnancy (as the growing baby needs greater amounts of blood)—both of which predominantly affect premenopausal women. Of course, these are not the only causes of iron deficiency (others include inadequate nutrition or certain medical conditions), but it does make sense why the stats are higher in women.

As for the exercising bit, an intense workout increases your red blood cell production (which is where most of your iron lives), but you can lose more of it through sweat as well as a concept called exercise-induced hemolysis2, which is when those blood cells become ruptured during high impact activities (like, say, when the soles of your feet hit the pavement while you run). In other words, high-intensity exercise causes a higher turnover rate for your red blood cells—and if you don't have enough iron to meet the demand, an iron deficiency isn't out of the question. 

First things first: Blander suggests you get your iron levels tested to determine whether you're lacking the nutrient. Oftentimes, people opt for a complete blood count, which checks your hemoglobin, but Blander suggests testing for ferritin as well. "I think that is the most important [molecule] other than the hemoglobin," he says. Ferritin stores and releases iron, so this test would measure how many of those iron stores are in your blood; research has shown that ferritin is the most sensitive biomarker to test for early stages of low iron and perhaps yields more specific results than the hemoglobin check. 

Specific signs of a inadequate iron look different from person to person, but if you think you may be low in the nutrient, it may be worth it to get your levels tested. According to Blander, issues with iron are commonly overlooked—but it's not so difficult to get back on track.