Nutritional Deficiency Screen: What Should Your Ideal Diet Contain?

Let’s take a closer look at Vitamin D, Vitamin B12, Magnesium, Calcium, and Albumin, and all the wonderful, feel-good stuff they do for us. 

🎵 A little bit of Vit D in my life, a little bit of B12 by my side, a little bit of Magnesium’s what I need, Calcium and Albumin keep me healthy 🎶

If only getting enough of these nutrients into our bodies was as easy as fitting them into the chorus of the 1999 smash-hit Mambo No 5. 

Being in tune with your body matters as nutritional deficiencies affect us differently. In fact, they vary wildly from person to person.

Feel like something’s missing but can’t put your finger on it?

Identifying what’s lacking and replenishing it can take your mood and well-being from a sparse bass line to a full-blown symphony.

So before we dive in, let’s take a closer look at Vitamin D, Vitamin B12, Magnesium, Calcium, and Albumin, and all the wonderful, feel-good stuff they do for us. 

Vitamin D:

If this vitamin were a song, it’d be a bright, bubbly pop classic. Also known as the ‘sunshine vitamin’ because of our skin’s ability to produce it when exposed to sunlight, Vitamin D helps us absorb calcium and phosphorus to keep our bones and teeth healthy. 

Without enough Vitamin D, you’d soon feel tired, achy, and weak. 

Most likely to be lacking: anyone who spends most of their time indoors or lives in areas with limited sunshine. 

Vitamin B12:

Like Mozart and Beethoven, this Vit is good for the brain. Essential for proper nervous system function and the production of red blood cells, it’s found primarily in animal products like meat, fish, and dairy. 

A lack of Vitamin B12 can lead to fatigue, weakness, numbness, and tingling in the feet.

Most at risk of deficiency: vegetarians and vegans.


Loathe legumes and leafy greens? You may be missing out!

Magnesium is like that song used in every ad and TV show. It’s involved in over 300 biochemical reactions in the body and is essential for maintaining healthy bones, muscles, and nerves. 

However, many people don't get enough magnesium in their diets, leading to muscle cramps, headaches, and difficulty sleeping.


Vegans and the lactose-intolerant, this one’s for you.

Like a power ballad getting you back on your feet after a bad breakup, calcium is essential for building and maintaining strong bones, teeth, and muscle and nerve function. 

If you’re deficient in calcium due to ditching dairy, you may experience muscle cramps, weak bones, and brittle nails. 


No need to think of another tenuous musical connection. This one literally has the word ‘album’ in it. 

This nifty protein is found in the blood. It plays a vital role in maintaining proper fluid balance and even helps transport hormones through the body like a tiny Uber driver. 

Low levels of Albumin can be a sign of malnutrition or liver or kidney disease.

Screening for nutritional deficiencies

As impressive as our bodies are, they’re not always great at telling us what’s happening.

So, what do you need a little more of?

Let’s find out!

Like a love of disco or a lifelong aversion to jazz, it’s in your blood.

Testing the levels of crucial vitamins, folate and iron in the blood is one of the best ways to learn how your diet impacts your overall wellness and body function.

And with the Saguaro Bloom Nutritional Deficiency Screen, you can test for deficiencies in the comfort of your home with your results explained via your personalized online health profile. 

From there, your healthcare provider can work with you to develop a plan to increase your intake through diet, supplements, or a combination.

Ensuring you get enough of these essential nutrients is crucial for maintaining overall health and will help you look and feel your best. 

Simple lifestyle changes you can make:

There are many ways to introduce more Vitamin D, Vitamin B12, Magnesium, Calcium, and Albumin to your body. 

Here are a few tips to get you started:

Vitamin D: 

  • 10-15 minutes of direct sunshine a day is enough to boost natural Vitamin D production. Don’t forget the sunscreen!
  • Add dairy products, cereals, and orange juice into your diet - sounds like a good breakfast right there!
  • Consider taking a Vitamin D supplement, especially if you live in an area with limited sunlight or have a history of deficiency.

Vitamin B12:

  • Incorporate animal products like meat, fish, and dairy into your diet.
  • Consider taking a Vitamin B12 supplement if you're a vegetarian or vegan.
  • Look for labels listing Vitamin B12-fortified foods like cereals and plant-based milk alternatives.


  • Add plenty of leafy greens, nuts, seeds, and whole grains to your diet. 
  • Consider taking a magnesium supplement, but talk to your healthcare provider first.
  • Finally, go easy on the liquor. Excessive alcohol consumption can deplete magnesium levels in the body.


  • Eat plenty of dairy products and leafy greens, and get an extra boost from fortified plant-based milk alternatives.
  • Ask your healthcare provider about calcium supplements.
  • Engage in weight-bearing exercises like walking, jogging, or resistance training to help build and maintain strong bones.


  • Eat a well-balanced diet with protein-rich foods like meat, fish, and dairy.
  • Avoid excessive alcohol consumption, which can damage the liver and decrease albumin production.
  • Talk to your healthcare provider if you have concerns about albumin levels in your blood.

How regularly should you test for nutritional deficiencies?

It depends on age, diet, lifestyle, medical history, and underlying health conditions. 

Testing once a year or every two years is sufficient for most healthy individuals with no specific concerns or risk factors. 

However, if you have a history of nutritional deficiencies, are a vegan or vegetarian, have gastrointestinal issues, or are pregnant or breastfeeding, you may need to be tested more frequently.

Experiencing symptoms of a nutritional deficiency, such as fatigue, weakness, or unexplained weight loss? Talk to your healthcare provider about getting tested right away. 

You may also need more frequent testing if you're undergoing medical treatment or taking certain medications affecting nutrient absorption.

The Nitty Gritty on Nutritional Deficiency

Remember, testing alone is not enough to prevent nutritional deficiencies. Like many things, it all comes down to maintaining a well-balanced and varied diet. 

Get Googling. There are endless blogs and books listing fun and tasty ways to include a variety of nutrient-rich foods in your dishes.

Supplements can be a game-changer for those who may not be able to get enough of these nutrients through diet alone. We’d love to help you find the right ones for your needs.

Understanding your body and its needs is the key to discovering your recipe for success.

Speak to our team about starting your hero’s journey toward better nutritional health today.