Deficient, Insufficient, or Optimised? A Holistic Guide to Nutrient Health

There’s a buzz term flying around in the health world at the moment, and you’ve probably heard the words- ‘Optimised’, ‘Optimal’, or ‘Optimisation’. So what does it really mean, and why is it important in the context of blood test results? Let’s break it down!

Thrive Beyond ‘Normal’ Blood Test Results

Most of us feel reassured when our doctor says our blood test results are “normal.” Seemingly nothing to worry about, right? 

But here’s the truth: normal doesn’t mean optimal, and risks of dis-ease can remain elevated. 

Laboratory reference ranges are based on mean averages from the *general* population, not the healthiest population. So while you may technically fall within the “normal” range, you might still experience fatigue, brain fog, mood swings, disturbed sleep, and/or low immunity.

This is where the difference between being deficient, insufficient, and optimised really matters.

Deficient vs. Insufficient vs. Optimised

Deficiency

This is the point at which a nutrient level is so low it causes clinical symptoms or even disease. For example:

• Vitamin D deficiency in adults is linked to osteoporosis, reduced muscle strength, and a higher risk of falls and fractures (Bischoff-Ferrari et al., 2005; Holick, 2007). For athletes, low vitamin D can also impair recovery and muscle performance (Close et al., 2013).

• Vitamin B12 deficiency can lead to anaemia and nerve damage (O’Leary & Samman, 2010). In active individuals, this means reduced oxygen transport, muscle fatigue, and impaired endurance (Watanabe et al., 2014).

• Iron deficiency results in iron-deficiency anaemia, causing exhaustion, poor exercise capacity, shortness of breath, and, in women, exacerbating hair loss and hormonal symptoms (Camaschella, 2015; WHO, 2001).

Insufficiency

This sits in the grey zone- levels aren’t low enough to be classified as deficient, but they’re not high enough to support optimal function.

Insufficient levels mean the body has just enough to survive, yet not enough to thrive. At this stage, you may not have a diagnosable deficiency, yet you might still feel tired, foggy, and below your best.

For example:

• Low ferritin (iron storage) may not yet be anaemia, but it can still cause fatigue, hair loss, and reduced exercise recovery (Camaschella, 2015).

• Borderline vitamin B12 may not cause anaemia but can still contribute to brain fog, poor mood, and reduced endurance (Stabler, 2013).

• Vitamin D insufficiency is linked to low immunity, higher risk of chronic disease, low mood and impaired recovery after training (Holick, 2007; Close et al., 2013).

Optimised

Optimisation is where nutrient levels are at the higher-end range of “normal” and are truly supporting your wellbeing; not just preventing disease, but helping you flourish. This is the “sweet spot” that supports energy, mood, sleep, hormonal balance, recovery, and long-term health.

Let’s put our learnings into an analogy-

Think of your body like a garden..

• Deficiency = depleted soil where nothing can grow.

• Insufficiency = soil that’s just sustainable enough to keep plants alive, yet they remain fragile and underdeveloped.

• Optimisation = fertile, well-nourished soil where plants can bloom, thrive, and reach their full potential.

Why Optimisation Matters

When your nutrient levels are optimised, you’re not just avoiding illness, you’re creating the foundations for performance, resilience, and long-term vitality.

For Women

• Hormonal balance: Optimal magnesium, vitamin D, and B vitamins can ease PMS, perimenopause, and menopausal symptoms (Archer, 2017; Bertone-Johnson, 2009).

• Bone and muscle strength: Adequate vitamin D, calcium, and protein help protect against osteoporosis and support mobility as we age (Holick, 2007).

• Mood and clarity: B12, folate, and omega-3s support neurotransmitters and brain health, helping reduce brain fog and low mood (Kennedy, 2016).

For Athletes and Active Individuals

• Energy and stamina: Iron and B12 optimise oxygen delivery, keeping endurance, strength, and focus sharp (Watanabe et al., 2014; Camaschella, 2015).

• Recovery and repair: Vitamin D, magnesium, and antioxidants like vitamin C reduce inflammation and support muscle repair (Close et al., 2013).

• Performance edge: Micronutrients such as zinc and selenium play crucial roles in metabolism, immunity, and reducing oxidative stress (Gleeson et al., 2011).

Optimisation means your body has what it needs not only to function, but to thrive, adapt, and perform at its best; whether that’s chasing personal bests in training or navigating the demands of daily life with energy and ease.

A Holistic Reminder

Blood tests and daily supplements are only one part of the bigger picture. True optimisation also comes from the choices we make each day:

• Eating whole, nutrient-dense foods.

• Spending time in nature and natural sunlight.

• Moving our bodies in a way that feels good.

• Prioritising rest and balancing stress.

When we combine lifestyle nourishment with personalised nutrient support, we can create the foundation for a body and mind that can truly thrive.

At S T R I V E, we focus on supporting nutrient optimisation through personalised assessment and evidence-based therapies, so we can help you live with more energy, clarity, and overall balance.

References

• Archer DF. Perimenopause and the menopause transition. Obstet Gynecol Clin North Am. 2017;44(2):187–204.

• Bertone-Johnson ER. Vitamin D and the risk of premenstrual syndrome. Arch Intern Med. 2009;169(11):1001–1007.

• Bischoff-Ferrari HA, et al. Effect of Vitamin D on falls: a meta-analysis. JAMA. 2005;293(18):2257–2264.

• Camaschella C. Iron-deficiency anaemia. N Engl J Med. 2015;372:1832–43.

• Close GL, et al. Vitamin D and exercise performance: potential implications for athletes. Sports Med.2013;43(7):601–611.

• Gleeson M, et al. Immune function in sport and exercise. J Sports Sci. 2011;29(S1):S43–S52.

• Holick MF. Vitamin D deficiency. N Engl J Med. 2007;357(3):266–281.

• Kennedy DO. B vitamins and the brain: mechanisms, dose and efficacy—a review. Nutrients. 2016;8(2):68.

• O’Leary F, Samman S. Vitamin B12 in health and disease. Nutrients. 2010;2(3):299–316.

• Stabler SP. Vitamin B12 deficiency. N Engl J Med. 2013;368:149–160.

• Watanabe F, et al. Vitamin B12 sources and bioavailability. Exp Biol Med. 2014;239(11):1489–1495.

• WHO. Iron deficiency anaemia: assessment, prevention, and control. Geneva: World Health Organization; 2001.