If you’re eating a typical American diet, chances are you’re falling short on some important vitamins and minerals. But, say many experts, changing your diet (not taking supplements) is the best way to address the shortfall.

“Food supplies the proper mix of nutrients that work synergistically to promote health,” says Marvin M. Lipman, M.D., CR’s chief medical adviser. “Plus it’s too easy to get too much of a particular nutrient from a pill, and some supplements may be harmful. Some people may actually need supplements, but that decision should be made with your doctor.”

Below, the 5 nutrients that your diet may be lacking, and the simple dietary fixes that will increase your intake.

Calcium. The mineral is important for bone health and blood pressure control; adults need 1,000 to 1,200 mg per day. A cup of milk, 6 ounces of yogurt, and 1½ ounces of hard cheeses (like cheddar) each supply about 300 mg. Calcium is also found in almonds, bok choy, broccoli, broccoli rabe, kale, canned salmon with bones, tofu, and white beans.

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Fiber. It helps control your weight, lower blood pressure and cholesterol, ease constipation, fight inflammation, and boost your immune system. Adding a regular rotation of whole grains, legumes, nuts and seeds, and fruits and vegetables to your diet will help you get the recommended 20 to 30 grams of fiber daily.

Magnesium. Nearly half of all Americans fail to get enough magnesium each day (experts recommend 320 mg for women and 420 mg for men), which could cause appetite loss, fatigue, weakness, nausea, vomiting, and in severe deficiencies, irregular heart rhythm, muscle cramps, personality changes, sensations of numbness and tingling, and seizures. Dark leafy greens, legumes, nuts, and whole grains are the best sources.

Potassium. Less than 2 percent of Americans get the recommended 4,700 mg per day. Too little potassium can cause abnormal heart rhythms, weak muscles, and a minor rise in blood pressure. Though most of us associate potassium with bananas, other foods such as leafy greens, potatoes, legumes, and salmon provide more. A meal that includes 1 cup of Swiss chard, 1 cup of acorn squash, and 5 ounces of salmon, for example, supplies more than half your daily recommendation.

Vitamin B12. Anemia, fatigue, weakness, constipation, loss of appetite, and weight loss are all signs of a B12 deficiency, which becomes more common as you age. Vegans may also be at risk for a B12 deficiency. Four ounces of fish and about 6 ounces of beef provide more than the daily recommended 2.4 micrograms (mcg), but eating dairy products such as cheese, eggs, milk, and yogurt will give your B12 levels a boost, too.