Modern diets have drifted far from the nutrient-dense foods our ancestors relied on. But how did we get here?

Over the years, fear mongering around saturated fat and cholesterol, the rise of veganism, and a cultural shift toward convenience and processed grains have all played a role. The result? A modern diet that’s simultaneously abundant and malnourished. We’re eating more food than ever before, yet becoming increasingly deficient in the nutrients that actually matter. The symptoms are everywhere… chronic fatigue that no amount of coffee can fix, fertility struggles that seem to come out of nowhere, and a growing list of health issues that doctors struggle to explain.

Strong nutrition is all about nutrients. If you’re eating nutrient-dense whole foods and therefore getting a lot of nutrients in every day, you should have a lot of bases covered. But often, repetition of eating can still lead to nutrient deficiencies.

So here are some niche nutrients you may not have heard of before, why they’re lacking in modern diets, and how to bring them back in.

1. Glycine

Ever wonder why there is a rise in joint problems? All the way from knees to hips to bad backs, Glycine is one of the main building blocks of collagen, the protein that forms cartilage, tendons, and ligaments. Since about one third of collagen is made of glycine, it’s essential for keeping joints strong, flexible, and resilient.

Modern diets low in collagen-rich foods (like bone broth and skin-on meats) often don’t provide enough. Beyond structural support, glycine also helps calm inflammation, protects cartilage from wear and tear, and supports recovery after joint stress. Simply put, without adequate glycine, your body struggles to maintain and repair the very tissues that keep your joints moving smoothly. 

It also plays a vital role in gut and overall health. Glycine helps strengthen and repair the gut lining, which is essential for preventing leaky gut and supporting nutrient absorption. It also fuels the liver’s detox pathways, balances neurotransmitters for calmness and better sleep, and reduces inflammation throughout the body.

The problem? Modern diets are heavily focused on muscle meat while neglecting collagen rich foods like bone broth, skin, and connective tissue which are our whole food sources of glycine. This dietary shift means many people fall short on this crucial amino acid. 

So where do you find glycine? Bone broth, Bone in meats, skin-on chicken. Our grandparents got plenty of glycine because they ate the whole animal, not just the lean muscle meat. We've traded nutrition for convenience, and our joints are paying the price.

2. Choline

Choline is an essential nutrient for brain health, liver function, and cellular repair, yet it’s one of the most overlooked deficiencies in modern diets. It’s a key ingredient in acetylcholine, the neurotransmitter that drives memory and learning, and it supports methylation, a process critical for detoxification and hormone balance.

One study found that mothers who ate more eggs during pregnancy had children with sharper cognitive performance compared to those who ate fewer. This highlights how profoundly choline intake can shape brain development and lifelong mental function.

But sadly most people don’t eat organ meats or enough eggs, which are the best natural sources of choline. Instead, modern diets rely heavily on grains, quick snacks, and processed foods, which contain very little of this powerful brain fuel and without adequate choline, we risk sluggish liver function, poor memory, and compromised brain development in the next generation.

The best sources? Egg yolks and organ meats, particularly liver, keep it simple.

3.Vitamin K2

Vitamin K2 is often overshadowed by its cousin K1, yet it plays a unique and powerful role in directing calcium where it belongs. K2 helps shuttle calcium into bones and teeth while keeping it out of arteries and soft tissues, protecting both skeletal strength and cardiovascular health. 

Without enough, calcium can end up in the wrong places, leading to brittle bones and stiff arteries.

Traditional diets provided K2 through foods like raw milk, butter from grass-fed cows, organ meats, and fermented foods. But modern diets rarely include these, leaving most people deficient. Pasteurisation, grain-fed dairy, and avoidance of animal fats have stripped away much of this critical nutrient.

Even if you’re getting plenty of calcium or vitamin D, without K2 your body may not be using them properly. Restoring K2-rich foods is key to rebuilding the synergy between bones, teeth, and the cardiovascular system.

4. CoQ10

CoQ10 is a nutrient found in every cell, where it fuels mitochondria, the “batteries” that generate energy. Beyond energy production, CoQ10 acts as a potent antioxidant, protecting cells from damage and supporting heart health. Low levels are linked to fatigue, poor cardiovascular function, and accelerated aging.

Many people are unknowingly running on low cellular energy. Making matters worse, CoQ10 levels naturally decline with age. And if you're taking statin medications for cholesterol, you're actively depleting what little CoQ10 you have left.

Our ancestors got plenty of CoQ10 from organ meats, particularly heart and most of us have relegated these nutrient powerhouses to pet food while wondering why we feel tired all the time.

5. Magnesium

Magnesium is involved in over 300 enzymatic reactions, supporting energy production, muscle function, sleep quality, and blood sugar regulation. It’s one of the most vital minerals for overall health, yet also one of the most commonly lacking. Deficiency shows up as fatigue, anxiety, cramps, headaches, and poor sleep.

The problem isn’t just diet, it’s the soil. 

Modern agricultural practices have stripped magnesium from the earth, meaning today’s fruits and vegetables contain far less than they once did. Combine that with diets heavy in processed foods and refined grains, and it’s no surprise most people fall short.

While magnesium-rich foods like red meat, whole milk, and wild caught fish help, using topical magnesium sprays or Epsom salt baths are a powerful extra boost. These can deliver magnesium directly through the skin, helping relax muscles, calm the nervous system, and promote deeper sleep.

Without enough magnesium, the body struggles to relax, regulate energy, and maintain metabolic balance. Restoring it, whether through food, supplementation, or skin absorption, can make a dramatic difference in resilience and vitality.