Essential Nutritional Needs for Remote Area Residents

People in remote areas need the same nutrients as everyone else: enough energy and protein, fiber, and a full range of vitamins and minerals. The challenge is steady access. A pantry built on whole grains, beans and lentils, canned fish and frozen or canned fruit and vegetables, plus fresh food when you can get it, covers most of those needs.

Evidence grade: Strong. The nutrient targets and food sources here come from established NIH reference values and WHO guidance; evidence that multivitamins improve health outcomes in people who already eat well is weak.

What Nutrients Do Remote Area Residents Need Most?

Your basic needs do not change because you live far from a store. What changes is how easy it is to meet them every day. The WHO suggests that everyone over 10 aim for at least 400 grams of fruit and vegetables and at least 25 grams of naturally occurring fiber a day [9]. Those two targets are usually the first to slip when fresh deliveries are irregular.

Four nutrients deserve extra attention when your food supply is limited: vitamin D, iron, vitamin B12 and fiber. The sections below explain why, and the table shows long-keeping foods that supply them.

Nutrient Gaps to Watch When Fresh Food Is Limited

Vitamin D at high latitudes

Your skin makes vitamin D when bare skin is exposed to the sun. The NIH Office of Dietary Supplements (ODS) notes that clouds, smog, older age and darker skin reduce how much you make, and that sunlight through a window does not produce vitamin D [1]. Season, time of day and length of day also matter [2].

Latitude makes a large difference. In a classic 1988 experiment, samples of human skin exposed to winter sunlight in Boston (about 42°N) made no previtamin D3 from November through February. In Edmonton, Canada (52°N), the gap ran from October through March [8]. If you live in the far north, or spend long winters indoors, food and fortified products carry more of the load.

Adults ages 19 to 70 need 15 mcg (600 IU) a day, and adults 71 and older need 20 mcg (800 IU) [1]. Very few foods naturally contain vitamin D. Fatty fish such as trout, salmon, tuna and mackerel are among the best natural sources, and most U.S. milk and many soy, almond and oat milks are fortified [1].

Iron

Adult men and adults over 50 need 8 mg of iron a day, women ages 19 to 50 need 18 mg, and pregnant women need 27 mg [3]. Iron deficiency is not uncommon in the United States, especially among young children, women under 50 and pregnant women. It can also occur in people who do not eat meat, poultry or seafood, or who eat poor diets [3].

Plant foods and fortified foods contain nonheme iron, which the body absorbs less well than the heme iron in meat, poultry and seafood. Vegetarians need almost twice the listed amount [3]. You absorb plant iron better when you eat it with meat, seafood or foods that contain vitamin C, such as citrus fruits, sweet peppers, tomatoes and broccoli [3].

Vitamin B12

Adults need 2.4 mcg of vitamin B12 a day [5]. It is found naturally only in animal foods such as fish, meat, poultry, eggs and dairy. If those run short, fortified breakfast cereals and fortified nutritional yeast can help [5]. The ODS says people over 50 should get most of their B12 from fortified foods or supplements, because many older adults do not have enough stomach acid to absorb the B12 that is naturally in food [5]. For more on this, see our guide to improving B12 absorption.

Fiber

Fiber is a weak spot for most people. MedlinePlus reports that Americans eat about 16 grams a day on average, while the recommendation for older children, teens and adults is 21 to 38 grams [10]. Lentils, chickpeas, beans, dried peas and whole grains keep for a long time and supply fiber along with protein.

Shelf-Stable and Frozen Foods That Fill the Gaps

Values are from the NIH ODS fact sheets. Fortified foods vary by brand, so check the label.

How to Eat Well When Fresh Food Is Hard to Get

You do not have to rely on fresh produce alone. The WHO says frozen and canned fruit and vegetables are good choices too, as long as they do not have added sugars or excess sodium [9]. That makes a well-planned pantry and freezer one of your best tools.

• Read the label. Choose canned vegetables, beans and fish with lower sodium. The WHO recommends adults keep salt under 5 grams a day [9].
• Pick better fats. Unsaturated fats from fish, avocado, nuts and oils such as canola, soybean, sunflower and olive are preferable to butter, lard and fatty meat [9].
• Pair plant iron with vitamin C. Add canned tomatoes or frozen broccoli to bean and lentil dishes [3].
• Use fortified staples. Fortified cereals, plant milks and nutritional yeast help cover vitamin D and B12 when fish, eggs and dairy run low [1][5].

For winter-specific advice, see our guide to nutrition in cold climates.

Food Storage for Remote Households

Ready.gov, the federal disaster-preparedness site, suggests storing at least a several-day supply of non-perishable food that your household will actually eat, with any special dietary needs in mind [11]. Good choices include ready-to-eat canned meats, fruits and vegetables, dry cereal, peanut butter, dried fruit and non-perishable pasteurized milk. Keep a manual can opener with them [11].

• Keep food in covered containers [11].
• Do not eat from cans that are swollen, dented or corroded, even if the food looks safe [11].
• During a power outage, keep the refrigerator and freezer closed. An unopened refrigerator keeps food cold for about four hours [11].
• Discard perishable food such as meat, fish, eggs or leftovers that has been above 40°F for two hours or more [11].
• Twenty-five pounds of dry ice keeps a 10-cubic-foot freezer below freezing for three to four days; keep it off the food and handle it with heavy gloves [11].

Growing Some of Your Own Food

Even a small garden can fill gaps between deliveries with fresh vegetables. See our guide to sustainable gardening for nutrition for practical methods.

When a Basic Multivitamin May Help

The ODS is clear that a multivitamin/mineral (MVM) cannot take the place of a varied diet, because foods also provide fiber and other components [7]. Taking an MVM does raise the amount of nutrients you get each day, which can help when you cannot get enough from food alone [7].

According to the ODS, people who do not get enough vitamins and minerals from food, eat low-calorie diets, have a poor appetite or avoid certain foods (such as strict vegans) might consider an MVM [7]. That can describe a remote household during a long stretch without fresh deliveries.

Be realistic about what it does. Most studies have found that MVMs have little or no effect on the risk of major long-term health problems [7]. Basic once-daily products supply most vitamins and minerals close to recommended amounts but are usually low in calcium and magnesium; products for adults over 50 usually provide more calcium, vitamin D and B12 and less iron [7]. Ask your healthcare provider which type fits your age, sex and diet.

Local Resources

If cost or distance is the main barrier, help exists. SNAP benefits can now be used for online grocery purchases in all 50 states and the District of Columbia, and individual retailer websites show whether they deliver to your area [12]. Our guide to food security in remote locations covers SNAP, WIC, food banks and other programs in more detail.

If you are older, pregnant, follow a vegan diet or take regular medication, ask your healthcare professional whether your diet covers your needs and whether checking your vitamin D, iron or B12 makes sense.

Safety and Interactions

• Vitamin D. The upper limit for adults is 100 mcg (4,000 IU) a day from all sources [1]. Talk to your doctor or pharmacist if you take orlistat, statins, steroids such as prednisone, or thiazide diuretics, which can interact with vitamin D supplements [1].
• Iron. The upper limit for adults is 45 mg a day [3]. High doses can cause upset stomach, constipation, nausea and abdominal pain, and can reduce zinc absorption [3]. Talk to your doctor or pharmacist if you take levodopa, levothyroxine or a proton pump inhibitor such as omeprazole [3]. People with hereditary hemochromatosis should avoid iron supplements, and iron products should be kept away from children [3].
• Vitamin B12. B12 has not been shown to cause harm, even at high doses [5]. Talk to your doctor or pharmacist if you take metformin or stomach acid reducers such as omeprazole, lansoprazole or cimetidine, which can lower B12 absorption [5].
• Multivitamins. If you also eat fortified foods or take other supplements, make sure your total intake does not go above upper limits; iron, vitamin A, zinc, niacin and folic acid are the ones most likely to run high [7]. Smokers and former smokers should avoid MVMs with large amounts of beta-carotene or vitamin A. Talk to your doctor before taking any MVM with vitamin K if you take warfarin [7].
• Fiber. Increase fiber gradually over a few weeks and drink enough fluids to limit gas, bloating and cramps [10].

Frequently Asked Questions

Which vitamins are people in remote areas most likely to run short of?

It depends on the diet, but vitamin D and vitamin B12 are two to watch, along with iron and fiber. B12 comes naturally only from animal foods. Vitamin D depends on sun exposure, which winter at high latitudes, clouds, older age, darker skin and time indoors all reduce. A healthcare professional can check your levels.

What foods are high in nutrients but have a long shelf life?

Dried and canned beans and lentils, whole grain cereals, canned fish such as sardines and light tuna, nuts, seeds, and fortified breakfast cereals and plant milks are nutrient-dense and keep for a long time. Frozen fish, fruit and vegetables are also good options if you have reliable freezer space.

Are canned and frozen vegetables as good a choice as fresh?

The WHO says frozen and canned fruit and vegetables are good choices, as long as they do not contain added sugars or excess sodium. They are a practical way to reach your daily target when fresh produce is scarce.

How much fruit and vegetables should I aim for each day?

The WHO recommends at least 400 grams of fruit and vegetables a day for everyone over 10, with smaller amounts for younger children. Fresh, frozen and canned all count.

Should older adults in remote areas get vitamin B12 from fortified foods or supplements?

The NIH Office of Dietary Supplements says people over 50 should get most of their B12 from fortified foods or supplements, because many older adults do not absorb the B12 in food well. Talk to your healthcare professional about what is right for you.

Should I take a multivitamin if I live far from a grocery store?

A basic multivitamin can help fill gaps if your diet regularly falls short. It does not replace a varied diet, and most studies find little effect on long-term health outcomes. Ask your healthcare provider whether you need one.

Sources

1. NIH Office of Dietary Supplements. Vitamin D: Fact Sheet for Consumers.
2. NIH Office of Dietary Supplements. Vitamin D: Fact Sheet for Health Professionals.
3. NIH Office of Dietary Supplements. Iron: Fact Sheet for Consumers.
4. NIH Office of Dietary Supplements. Iron: Fact Sheet for Health Professionals.
5. NIH Office of Dietary Supplements. Vitamin B12: Fact Sheet for Consumers.
6. NIH Office of Dietary Supplements. Vitamin B12: Fact Sheet for Health Professionals.
7. NIH Office of Dietary Supplements. Multivitamin/mineral Supplements: Fact Sheet for Consumers. 2024.
8. Webb AR, Kline L, Holick MF. Influence of season and latitude on the cutaneous synthesis of vitamin D3: exposure to winter sunlight in Boston and Edmonton will not promote vitamin D3 synthesis in human skin. J Clin Endocrinol Metab. 1988.
9. World Health Organization. Healthy diet (fact sheet).
10. MedlinePlus Medical Encyclopedia. Fiber. National Library of Medicine. 2026.
11. Ready.gov (FEMA). Food. 2026.
12. USDA Food and Nutrition Administration. SNAP Online Purchasing.

Disclosure: OPA Nutrition sells supplements, including products mentioned in this article. This content is for education only and is not medical advice. Statements about dietary supplements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Talk to your healthcare provider before using any supplement, especially if you take medication or have a medical condition.

Written and reviewed by Michael Gonzales, Founder, OPA Nutrition · Last reviewed: October 17, 2026 · How OPA researches and writes