You’re Not “Just Tired.” You Might Be Vitamin Deficient

You want steady energy. Clear focus. A body that actually feels good.
In this episode, Dr. Rose and the host explain how vitamin and mineral gaps can drag you down, what testing can reveal, and how food, gut health, and smart supplements work together to help you feel like yourself again.

What a vitamin deficiency really means

A deficiency means your body is running low on key nutrients it needs for normal jobs like making hormones, producing energy, and keeping your brain sharp. It can feel like you’re walking through the day with weights on your ankles. Many people do not know they’re deficient until they test.

Vitamins vs minerals

Both matter, but most Americans fall short on minerals because we do not eat enough plants. Think magnesium, calcium, selenium, and chromium. Supplements can help, but using a one-size-fits-all multivitamin is not the best plan. It’s better to test and target.

Can food cover it all?

In a perfect world with great soil, seasonal eating, and a healthy gut, you might meet your needs from food. Vitamin D is the big exception for many people, since it is hard to get from diet alone. Most of us do better with a blend of real food plus targeted supplementation.

Why “same diet, different results” happens

Two people can eat the same meals and still have different nutrient levels. Your gut microbiome, stress, and nervous system state change how you absorb and use nutrients. That is why a personalized plan matters.

Testing beats guessing

Online micronutrient panels can be a helpful start. But if you only chase low numbers with random pills, you might miss the root cause, like poor absorption or chronic stress. Functional testing plus a clinician’s eyes connects your symptoms with your labs so you know what to fix first.

Functional vs conventional ranges

Conventional care may check a few items like vitamin D or B12. Functional care looks deeper and aims for optimal, not just “in range.” For example, many people feel best when vitamin D is around 60–80 ng/mL, not in the low 20s. Toxicity is usually not a concern until very high levels. Your plan should be individualized.

Stress, mood, and energy

Stress and trauma can “burn through” B12 and magnesium. Low D, low B vitamins, low iron, and low magnesium often show up as low mood, fatigue, tension, and brain fog. Replenishing these can be quick wins while you work on deeper healing.

How vitamins relate to hormones

Nutrients influence how your body makes and clears hormones. Methylation genetics can affect estrogen metabolism and B-vitamin needs. Healthy fats and adequate cholesterol are also needed to build sex hormones. Vitamin D supports neurotransmitters and how you feel day to day.

Should you drink milk “for strong bones”?

Milk does contain calcium and is fortified with D, but it is not your only path. Leafy greens, almonds, and legumes provide calcium without some of dairy’s downsides, which can be inflammatory for some people. Choose the sources that love your body back.

Fast, real-world wins

Many patients notice a lift in energy and mood after correcting vitamin D or iron. In the episode, weekly D injections moved a patient from severely low levels toward better numbers, and she felt the change right away. Another patient improved with daily D3+K and gentle iron. Small, targeted tweaks can matter.

FAQ:

1. What are vitamin deficiencies, actually?

They are low or suboptimal nutrient levels that make normal body processes harder, often without you realizing it.

2. How often are patients still deficient in vitamins or minerals they already take?

Fairly often. Many people use multivitamins in a way that is not targeted, so gaps remain. Testing shows what you actually need.

3. What happened to nutrients in our food and soil over time?

Modern farming, shipping, and year-round demand changed how we eat. Chemicals and non-seasonal foods can reduce nutrient density.

4. Can you be 100% optimal eating only good food, or do you need supplements?

Some people can meet needs with excellent, varied diets and great gut health. But vitamin D is tough to get from food alone, so many benefit from supplements.

5. Can two similar people eat the same diet and have different vitamin levels?

Yes. Gut microbiome differences and stress change absorption and needs.

6. When treating deficiencies, how much is supplements versus fixing gut absorption?

Both. Replete nutrients now so you feel better, while you work on gut and nervous system for lasting results.

7. If I did online micronutrient testing and started supplements, could I still have problems?

Possibly. Without addressing absorption or deeper root causes, you may keep chasing numbers.

8. What is methylation and why does it matter?

It is a genetic process that affects how you use B vitamins and metabolize hormones like estrogen. MTHFR is one common variant.

9. How does a functional approach differ from a conventional approach?

Conventional care may test basics. Functional care looks at a wider panel and aims for optimal ranges tied to how you feel, not just “normal.”

10. What vitamin D level is considered optimal vs normal?

Functional targets often aim around 60–80 ng/mL. Levels in the low 20s are considered suboptimal even if “in range.” Toxicity is usually near ~150 ng/mL, which is uncommon.

11. Does stress or trauma make you burn through nutrients faster? Which ones?

Yes. B12 and magnesium are common ones that get used up under stress.

12. How do nutrient gaps affect mood, energy, and motivation?

Low vitamin D, B vitamins, iron, and magnesium are frequent players in low mood and fatigue.

13. How do vitamins and nutrients affect sex hormones?

They support hormone production and metabolism. B-vitamin methylation influences estrogen metabolism; healthy fats help build hormones; vitamin D supports brain chemicals that shape how you feel.

14. Should you drink milk for strong bones?

It is not required. Many people do well getting calcium from greens, nuts, and legumes, and vitamin D from sun or supplements.

15. Is there a difference between getting nutrients from food vs supplements?

Food gives fiber and co-factors. Quality supplements can fill gaps when life or gut health makes diet-only goals hard. Targeted is best.

16. Why spend money on testing instead of just taking D, magnesium, calcium, and B12?

Because not everyone needs the same things. Testing links your symptoms to real data so your plan is precise and effective.