A micronutrient gap finder assesses your deficiency risk based on your diet type. Different eating patterns create predictable nutrient gaps — this tool shows you what to watch for, with food sources and supplement options for each risk nutrient.
Select Your Diet Type
For informational purposes only. This tool provides general population-level risk information based on common dietary patterns, not a personal medical assessment. Blood tests are the only reliable way to confirm deficiencies. Consult a healthcare provider before significantly changing your supplementation regimen.
How to Use the Micronutrient Gap Finder
Every dietary pattern has predictable nutrient strengths and gaps. The micronutrient gap finder helps you understand which nutrients to prioritize through food choices or supplementation based on how you eat.
Understanding Risk Levels
High-risk nutrients are those where research consistently shows deficiency in people following that diet pattern. For vegans, B12 is always high-risk because it does not exist in plant foods. For keto dieters, magnesium is high-risk because low-carb diets significantly increase renal magnesium excretion. Medium-risk nutrients are common but not universal — individual food choices within the diet determine actual intake. Low-risk nutrients rarely cause deficiency for that diet type.
What to Do With This Information
For high-risk nutrients: actively include food sources every day or supplement consistently. For vitamin B12 on vegan diets — supplement. Period. There are no reliable plant sources, and deficiency causes irreversible neurological damage. For medium-risk nutrients: rotate diverse food sources and consider periodic blood testing. For low-risk nutrients: maintain variety but don't stress specific tracking.
Getting Tested
A standard blood panel can check B12, vitamin D, iron (ferritin), zinc, and magnesium. Ask your doctor about a micronutrient panel if you follow a restrictive diet. Testing is especially important for long-term vegans/vegetarians (B12, iron, B12), keto dieters (magnesium, potassium), and people with limited sun exposure (vitamin D).
FAQ
What nutrients are vegans most commonly deficient in?
Vitamin B12 is the most critical vegan deficiency — it's found almost exclusively in animal products and supplementation is essential. Other high-risk nutrients include omega-3 fatty acids (EPA/DHA), vitamin D, zinc, calcium, iodine, and iron. B12 deficiency can cause irreversible neurological damage if untreated, so vegans should supplement without exception.
What nutrients are keto dieters commonly deficient in?
Ketogenic diets are high in fat and protein but low in many plant foods. Common gaps include magnesium, potassium, fiber, vitamin C, B vitamins from whole grains, and antioxidants from fruits. Many keto dieters also have low selenium and chromium. Electrolyte supplements are particularly important on keto.
Do omnivores have nutrient gaps?
Yes — even balanced omnivore diets commonly show gaps in fiber (95% of Americans are deficient), vitamin D, magnesium, potassium, and choline. The standard American diet is particularly low in fruits and vegetables, creating gaps in various antioxidants and phytonutrients.
Should I take supplements or get nutrients from food?
Whole foods are always the preferred source because they contain synergistic nutrients and fiber. However, some nutrients are difficult or impossible to get from diet alone (B12 for vegans, vitamin D without sun exposure), and supplements fill real gaps. This tool identifies risk areas — use it to improve food choices first, then consider targeted supplements.
Is this tool free?
Yes, completely free. No signup required. Note that this provides general population-level risk information, not personal medical assessment. For specific deficiency testing, a blood panel from your doctor is the most reliable approach.
How accurate is the deficiency risk rating?
The risk ratings (High / Medium / Low) reflect population-level research on common deficiencies for each diet pattern. Individual results vary significantly based on food choices within the diet, sun exposure, age, biological sex, and health conditions. A blood test is the only way to confirm an actual deficiency.