Colorado has a lot to offer from abundant sunshine to mountain views, and endless opportunities for outdoor adventure. However, while there are benefits to this unique climate and high-altitude, this environment can have an impact on nutrition. Factors such as thinner air, lower oxygen levels, higher sun exposure, and even common dietary habits come with vitamin and mineral deficiencies for Colorado residents.

The medical providers at Flying Horse Medical Center sees firsthand how these deficiencies impact energy, mood, and overall health. When ignored, these imbalances can contribute to fatigue, weak immunity, poor bone health, and other preventable issues.

We believe that when you understand the nutrients that you are missing, you can proactively protect your health and maintain an active lifestyle.

How Colorado’s Environment Impacts Nutrient Levels

Colorado’s high elevation means lower oxygen levels, which puts added strain on the body and increases nutritional demands. The thin air can impact red blood cell production, hydration, and even how efficiently your body uses energy. And while we enjoy over 300 days of sunshine a year, factors like sunscreen use, cooler temperatures, and winter layering limit natural vitamin D production.

Diet and lifestyle also play a role. Busy schedules, endurance training, and dietary restrictions (such as plant-based eating or dairy avoidance) can leave gaps in essential nutrients. Combined, these factors mean that even people who eat a relatively healthy diet may still fall short in certain vitamins and minerals.

Below are ten of the most common deficiencies in Colorado residents, why they occur, and how they affect health.

Vitamin D

Despite Colorado’s reputation for sunshine, vitamin D deficiency is widespread. Sunscreen blocks UV rays that help the skin produce vitamin D, while long winters and cooler mountain temperatures often limit sun exposure. Low levels can lead to brittle bones, fatigue, and greater susceptibility to illness.

Iron

Iron is essential for carrying oxygen in the blood—a particularly critical function at higher elevations. Women, athletes, and vegetarians are most at risk. Symptoms of deficiency include chronic tiredness, pale skin, dizziness, and difficulty focusing.

Magnesium

This mineral supports muscle and nerve function, heart rhythm, and energy production. Unfortunately, processed foods, caffeine, and stress can quickly deplete magnesium. Deficiency often shows up as muscle cramps, sleep disturbances, and irritability.

Vitamin B12

B12 plays a vital role in nerve health and red blood cell production. Because it is found mainly in animal products, vegetarians and vegans are especially at risk. Symptoms may include tingling in the hands or feet, memory issues, mood changes, and persistent fatigue.

Calcium

Strong bones are essential for active Coloradans, but calcium intake often falls short. Those who avoid dairy or don’t pair calcium with adequate vitamin D may face brittle bones and increased risk of fractures or osteoporosis later in life.

Folate (Vitamin B9)

Folate is important for DNA synthesis and red blood cell production. Low folate levels can contribute to anemia, mental fog, and fatigue. Alcohol use or a diet low in leafy greens and legumes often worsens this deficiency.

Zinc

Zinc is vital for immune system strength and wound healing. Deficiency may lead to frequent colds, slower healing times, and even changes in taste or smell. With active lifestyles and higher stress levels, many residents unknowingly burn through zinc reserves.

Potassium

Potassium regulates hydration, muscle contractions, and heart rhythm. Because so many Coloradans are active outdoors, sweating can deplete potassium quickly. Low levels often cause muscle cramps, weakness, and even irregular heartbeat.

Omega-3 Fatty Acids

Omega-3s are essential fats that support heart, joint, and brain health. Since most American diets don’t include much fish, many Coloradans fall short. Signs of deficiency may include inflammation, joint pain, or difficulty managing mood and focus.

Selenium

Selenium protects cells from oxidative stress and supports thyroid function. Soil composition can affect selenium levels in food, and those who don’t eat nuts or seafood regularly may be at risk. Deficiency may contribute to hormonal imbalances, weakened immunity, or fatigue.

Supporting Your Health in Colorado

Living at altitude means paying closer attention to your nutrition. The good news is that most deficiencies can be corrected with intentional diet changes, quality supplementation, and regular monitoring. Nutrient testing is one of the most effective ways to identify hidden deficiencies and take action before symptoms worsen.

Flying Horse Medical Center specializes in whole-person care that addresses the unique health challenges Coloradans face. Our team provides comprehensive wellness evaluations, lab testing, and personalized nutrition guidance designed to help you thrive—whether you’re hiking a 14er, training for a marathon, or simply navigating day-to-day life at elevation.

If you’re experiencing low energy, frequent illness, or other symptoms that may be tied to nutrient deficiencies, don’t ignore them. Schedule an appointment with Flying Horse Medical Center today. Together, we can uncover the missing pieces of your nutrition and create a customized plan to restore balance, protect your health, and help you feel your best in Colorado’s one-of-a-kind environment.