From a longevity stand point we want to get as many nutrients from a little calories. Combining this with intermittent fasting is very beneficial but can make it somewhat difficult to get everything you need in your eating window.

Nutrient deficiencies are quite usual and affect millions of people even when eating a healthy diet, even though the average person isn’t underweight or malnourished.

Our body stores a lot of nutrients in its own body fat. These are all the fat soluble vitamins like A, D, E, K which are stored in the adipose tissue and released when you’re losing fat. When eating a nutrient dense diet with plenty of these fat soluble vitamins there shouldn’t be any issues. On the other specture there are the water soluble vitamins which can be stored in the body for only a few days as they are excreted primarily through urine.

The above indicate that we need to be getting our vitamins on a regular basis. But what happens when we are already lacking some of these essential nutrients? We need to ensure that we repair our diet and potentially also supplement.

Essential Nutrients

An essential nutrient is a nutrient that is required by our body but can’t be synthesized inside the body and needs to be obtained from the diet. These are 9 amino acids, 2 fatty acids, 13 vitamins and 15 minerals. Not having them will drastically impact critical functions of our body.

Here are the key nutrients you need

How to construct a nutrient dense diet

Independent of the diet you are following you should aim to eat a nutrient dense diet and cover all your needs on a daily basis. Tracking your meals for a period of time is always a good idea to understand where you might be falling short. In this cases a supplement will help you.

Here are some simple guidelines.

Key foods

Here are the main food required to construct a nutrient dense diet.

Vitamin/MineralKey Source
Vitamin ALiver
Vitamin DFish, Eggs
Vitamin K1Vegetables
Vitamin K2Liver, Eggs
IodineFish, Kelp
IronRed meat, spinach
ZincMeat, Fish
SodiumSea or Himalyan salt
MagnesiumNuts, seeds, spinach, legumes
CholineRed meat, Fish, Eggs

Nutrients and fasting

Fasting is a catabolic process and a stressor itself so it should be adjusted to your lifestyle and needs. Clean-up you diet first, create some good buffers and introduce fasting step-by-step. Here are some notes relating to nutrient deficiencies and fasting.


Supplementing can complement your diet and avoid deficiencies as unfortunately in day and age even the healthiest diet might be lacking some nutrients. I would suggest the below, which I personally use.

Key Takeaways

Further reading

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