The Power 13: Essential Nutrients You’re Probably Missing (And How to

Let’s be real—between work, errands, workouts (if we’re lucky), and whatever happens to be trending on TikTok, most of us aren’t stopping to ask: “Am I getting enough magnesium today?”

But here’s the thing: even if you're eating “pretty healthy,” chances are you're still missing out on some essential nutrients your body needs to thrive. According to the CDC, a large percentage of Americans fall short on key vitamins and minerals that support immune health, energy, hydration, metabolism, and even mood (1).

In this blog, we’ll break down 13 often-overlooked nutrients—aka The Power 13—and give you real-life ways to get more of them, so you can feel better, move better, and recover faster.

🌿 1. Magnesium – The Stress and Sleep Mineral

Magnesium plays a key role in over 300 biochemical reactions, including muscle function, sleep regulation, and nerve health. Yet, studies show that nearly 50% of people don’t get enough (2).

Fix it: Snack on almonds, spinach, pumpkin seeds, and dark chocolate. Consider a magnesium glycinate supplement for better absorption—especially if you experience muscle cramps or poor sleep.

💧 2. Potassium – For Muscle, Heart, and Hydration

Potassium is essential for heart health, muscle function, and electrolyte balance. A low-potassium diet can increase the risk of hypertension and fatigue.

Fix it: Eat bananas, sweet potatoes, beans, and avocados. After workouts or sauna sessions, try a hydration mix like HyBurst, which contains potassium to help replenish what’s lost through sweat.

🍊 3. Vitamin C – Your Immune System’s Bestie

We all know vitamin C helps fight colds, but it's also a powerful antioxidant that supports skin health, iron absorption, and tissue repair.

Fix it: Include citrus fruits, bell peppers, strawberries, and broccoli in your meals. When traveling or after intense activity, boost your intake with a vitamin C-rich hydration drink like HyBurst.

🧠 4. Omega-3 Fatty Acids – For Brain and Mood

Omega-3s help reduce inflammation, support cognitive function, and may even reduce symptoms of anxiety and depression (3).

Fix it: Eat fatty fish like salmon and sardines at least twice a week. If you're plant-based, consider algae oil or flaxseed oil supplements.

🦴 5. Vitamin D – The Sunshine Nutrient

Essential for bone health, immune support, and mood regulation, vitamin D is one of the most common deficiencies—especially for people who spend most of the day indoors.

Fix it: Get 15–20 minutes of sunlight daily (when possible), eat fortified foods, or take a high-quality D3 supplement.

🛡️ 6. Zinc – For Immunity and Healing

Zinc plays a major role in immune function, wound healing, and inflammation control. Your body can’t store it, so regular intake is key.

Fix it: Eat shellfish, beans, lentils, and whole grains. If you're feeling run-down, a little extra zinc via supplements or fortified hydration options can support faster recovery.

🧬 7. Iron – For Energy and Oxygen Flow

Iron helps carry oxygen through your blood. Low iron = fatigue, shortness of breath, and poor focus. Women of menstruating age are especially at risk of deficiency.

Fix it: Incorporate lentils, spinach, beef, and tofu. Pair iron-rich foods with vitamin C for better absorption.

🥬 8. Vitamin K – For Bone and Heart Health

Vitamin K isn’t just for blood clotting—it helps maintain strong bones and reduce calcium buildup in arteries.

Fix it: Leafy greens like kale, collard greens, and Brussels sprouts are rich in K1. Fermented foods like natto contain K2.

🩸 9. B12 – For Red Blood Cells and Brain Function

Vitamin B12 supports energy production, red blood cell formation, and neurological health. It’s especially crucial for vegetarians and vegans.

Fix it: Animal products like eggs, dairy, and meat are primary sources. Plant-based? Look for fortified cereals or take a B12 supplement.

🌾 10. Fiber – For Gut and Heart Health

Fiber keeps your digestion on track, balances blood sugar, and helps lower cholesterol.

Fix it: Eat more oats, chia seeds, fruits with skins, beans, and whole grains. Bonus: Fiber feeds probiotics and improves gut health.

🧫 11. Probiotics – Your Gut's Good Bacteria

Your gut microbiome affects immunity, mental clarity, and inflammation. A healthy gut = a healthier you.

Fix it: Add fermented foods like kimchi, sauerkraut, yogurt, or kefir. Probiotic supplements can also help—especially when traveling or after antibiotics (4).

🔥 12. Choline – For Liver, Brain, and Metabolism

Choline supports brain development, liver function, and fat metabolism—but many people have never heard of it.

Fix it: Eggs are the richest source. Also try beef liver, soybeans, and cruciferous vegetables.

🔁 13. Selenium – For Antioxidant Power and Thyroid Support

Selenium helps neutralize free radicals, supports the thyroid, and may reduce the risk of chronic diseases.

Fix it: Just one Brazil nut contains over 100% of your daily selenium needs! Also found in tuna, sunflower seeds, and whole grains.

💡 Your Nutrient Checklist in Action

You don’t need to overhaul your life overnight—but small, daily changes add up. Here are a few tips to get started:

Add color to your meals: The more varied your plate, the more nutrients you’re likely to get.
Snack smarter: Keep roasted chickpeas, trail mix, or a banana handy instead of ultra-processed snacks.
Hydrate intentionally: Choose beverages that give back. Hyburst is a great option for supporting hydration and replenishing key nutrients like vitamin C and potassium without added sugar or artificial junk.
Supplements help—but food comes first. When in doubt, consult with a healthcare provider to see where your gaps are.

What’s in Your Wellness Routine?

Let’s hear it from you!

👉 Which of these 13 nutrients do you think you might be missing?
👉 Do you use any tricks to stay on top of your wellness game while juggling a busy lifestyle?

Drop a comment below—we’d love to hear your tips, too!