Even if you eat clean, meal prep, or stick to the perimeter of the grocery store, chances are, your diet is still missing a few essential nutrients. The truth is, most of us are overlooking some surprisingly simple (but crucial) ingredients that play a big role in how we feel both mentally and physically. Ensure these three things are included in your diet to see lasting results.

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1. Magnesium‍

This mineral is responsible for hundreds of biochemical reactions in the body, yet many people are falling short—especially women. Magnesium helps with everything from sleep and stress regulation to muscle recovery and energy production. Low levels have been linked to anxiety, fatigue, and even hormonal imbalances. While you can find it in foods like dark leafy greens, pumpkin seeds, and avocados, stress, caffeine, and alcohol can deplete it quickly. Consider adding an evening magnesium supplement or boosting your intake with more whole foods.

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2. Omega-3 Fatty Acids‍

These healthy fats are anti-inflammatory powerhouses that support brain health, heart health, and glowing skin. Unless you're eating fatty fish like salmon or sardines several times a week, you may not be getting enough. Plant-based eaters are especially at risk, as flax and chia seeds don’t convert as efficiently to usable forms. A high-quality fish oil or algae-based supplement can help bridge the gap.

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3. Fiber (The Right Kind)‍

Most of us are missing the mark when it comes to fiber—especially soluble fiber, which helps stabilize blood sugar, feed beneficial gut bacteria, and keep digestion smooth. The average adult is falling short of the recommended intake. Incorporate more fiber-rich foods like oats, lentils, berries, and chia seeds, and consider a prebiotic powder if your gut needs extra support.

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The Bottom Line‍

You don’t need a complicated supplement routine to feel better. By adding more magnesium, omega-3s, and the right fiber sources, you’ll support your mood, metabolism, and long-term health—without overhauling your entire diet.

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Cover Photo by Farhad Ibrahimzade