How to prevent nutritional deficiencies when living abroad

Adjusting your diet based on your host country

Depending on where you move, preventing nutritional deficiencies can be more or less challenging.

In developed countries

Food is easily available, as are fast-food chains and ultra-processed products. The real risk is relying too heavily on convenience foods, especially when life gets hectic. A study by Professors Kevin Cashman and Mairead Kiely refers to this as “hidden hunger”: a lack of essential micronutrients despite eating enough calories.

Developing countries

In many developing countries, expats may find that certain foods are unavailable or hard to access, which often forces them to change their eating habits. When that happens, it’s important to look for nutritious local alternatives.

Mediterranean countries

If you’re wondering which region has the healthiest diet in the world, the Mediterranean is the most common answer. Most countries in this area follow the famous Mediterranean diet, which is one of the healthiest dietary patterns globally. It's easier to escape nutritional deficiencies when living there.

Temperate and cold countries

Living in colder climates increases the risk of vitamin D deficiency, which plays a vital role in immune function and bone health. But sunshine doesn’t guarantee adequate vitamin D levels either. Malta, located in the far south of Europe, still records widespread vitamin D deficiency among its population.

The primary nutrient deficiencies to watch out for when living abroad

What should expats consider to prevent nutritional deficiencies? Here are the key nutrients to keep an eye on.

Vitamin D

Vitamin D deficiency is common, even in sunny countries. Most expats will require supplementation. Vitamin D3 is preferred, and it’s best to speak with a healthcare provider to determine the appropriate dosage. Experts also recommend pairing it with vitamin K2 for better absorption.

Iodine

Iodine is essential for thyroid function. It’s particularly important for expats living far from the coast, for those eating little seafood, or for those following a vegan diet. Adding seaweed to your meals, as is common in many Asian cuisines, is one solution. Some seaweeds, however, contain very high levels of iodine. If your diet lacks iodine, the simplest option is an iodine supplement (such as kelp tablets, 150 mcg/day).

Magnesium

Magnesium deficiency is widespread among expats, and stress is a major contributor. Consider adding nuts, seeds, leafy green vegetables, and cacao to your daily diet. Supplementation can also help.

Omega-3 fatty acids

Many Western diets lack omega-3s. Eating more oily fish is helpful, but heavy metals can be a concern. High-quality supplements are an excellent alternative, and algal-based DHA and EPA capsules provide omega-3s without contaminants. Include plant sources of ALA as well: walnuts, chia seeds, and flaxseeds.

Vitamin B12

Vitamin B12 supplements are essential for vegetarians and vegans and strongly recommended for flexitarians. You can find the Vegan Society’s dosage guidelines online.

Iron

Iron-deficiency anemia is common among women, often without any apparent symptoms. Primary dietary sources include red meat (in moderation), legumes, and tofu. Vitamin C enhances iron absorption, while tea, coffee, and wine reduce it.

Zinc

Zinc can be found in seafood, whole grains, nuts, seeds, and cacao.

Practical ways to prevent deficiencies while living abroad

A balanced, varied diet

Here’s how to build one:

• Choose fresh, local foods and limit processed products.

• Diversify your meals as much as possible.

• Include two to three calcium-rich foods per day and at least five servings of fruits and vegetables, especially dark leafy greens.

• Opt for whole grains over refined grains, and prioritize lean protein sources.

• Eat nuts, seeds, and legumes regularly for protein, magnesium, and zinc.

Fortified foods and supplements

If you are already deficient, supplements may be necessary, ideally under medical guidance. Some countries also take national measures to prevent deficiencies. In Canada, for example, expats will find fortified products such as iodized salt, cereals, and flour.

Daily habits

Cooking your meals gives you complete control over ingredients and helps limit your intake of industrial foods. Avoid snacking and keep sugar and salt in check.

Medical follow-up

A yearly comprehensive blood test can help detect and prevent nutritional deficiencies. Note that in some countries, such as France, getting a full micronutrient panel can be difficult.

Listen to your body and pay attention to subtle symptoms: persistent fatigue despite sleeping well, unexplained anxiety, mood swings, etc.

Expats may also benefit from consulting a nutritionist for personalized advice.

Maintaining a healthy, varied diet, monitoring key nutrients, and ensuring proper medical follow-up are the best ways to avoid nutritional deficiencies when living abroad.

About Expat.com

Expat.com is the leading platform for life abroad, connecting a global community of over 3 million members. It provides free, reliable information, expert guidance, networking opportunities, and practical services to support every stage of the expatriation journey. Whether you're preparing to move or have already settled overseas, Expat.com is your go-to resource for a smooth and successful expat experience.