Nutrient Deficiency: What are micronutrients and what can I do if I am deficient?

Our bodies need essential micronutrients & vitamins to operate properly. You have most likely heard the term “deficient” in reference to things like “Calcium Deficient”, “Iron Deficient”, “Low Iron”, “Low Potassium” etc. Although this may ring a bell, do you know what that means? Do you know what to do if you are low on something? Are you doing what you can to prevent becoming deficient?

What are micronutrients?

Micronutrients are chemical elements that are required in small amounts for normal growth & development. Micronutrients, including vitamins & minerals are very important for the human body’s nutrition & physiological function.

What are Vitamins?

Vitamins are complex organic compounds needed in small amounts for the body’s growth & metabolism. Vitamins are naturally in foods & can be supplemented. The 2 types of vitamins are water-soluble & fat-soluble.

Water-Soluble Vitamins are essential for most body processes dissolve in water and are not stored in the body. B-complex vitamins, Vitamin C, & folate are water soluble.

These are all eliminated through urine-so it is important to have continuous supply through diet &/or supplementation. Deficiencies can develop quickly & water-soluble vitamins have a low risk of toxicity-meaning it takes a lot to cause anything bad to happen-being deficient does not take much and can have long lasting negative effects.

Fat-Soluble Vitamins dissolve in fat before they are absorbed in the bloodstream. They are required for most body processes. Fat-soluble vitamins include A, D, E, and K. Because excess levels are stored in the liver & fatty tissues-there is a risk of toxicity, especially with aggressive supplementation. These deficiencies take longer to develop.

Minerals are chemical elements that are required as an essential nutrient by the body as the body uses minerals to maintain proper structure and function of bones, muscles, the heart, and the brain. They are also important for enzyme and hormone production.

There are 2 kinds of minerals: Macrominerals and Trace Minerals. Macrominerals include calcium, phosphorous, magnesium, potassium, and sodium. Trace minerals are required in much smaller amounts & include zinc, iron, iodine, and selenium. Excess levels can create a risk of toxicity, especially with aggressive supplementation.

Am I Nutrient Deficient?

Most people would have to eat over their caloric limit to consume the necessary amounts of key nutrients. Age, health conditions, and digestive regularity can affect micronutrient absorption.

Studies show that most people fail to get certain key vitamins & minerals.

Percentage of our population deficiencies include:

Calcium- 68%

Magnesium- 75%

Vitamin B6- 80%

Chromium- 90%

Omega 3- 95%

In addition to these deficiencies, a large % of our population also does not consume the proper amount of fruits, veggies, and protein. The recommended minimum for fruits and veggies per day is 3-5 servings (minimum people!!!). However, only 1 in 2-25 people achieve the minimum. Most people consume 50-70% less protein than the daily recommended minimum.

Are supplements bad for you?

Acquiring nutrients from food is ideal but, because most people are unable to obtain proper nutrients from food alone, supplements can counteract many common deficiencies. There are 2 categories of dietary supplements: essential nutrients and targeted molecules.

Essential Nutrient Supplements address deficiencies in food obtained vitamins, mineral, carbs, fats, and proteins.

Multivitamins, mineral supps like green powders, protein powders, and fish oil (omega 3 nutrients).

Fish Oil is great! I love this supplement as well as incorporating tons of natural omega 3 fatty acids. Fish oil is also multi beneficial for hair, skin, and nails vibrancy & health. Omega-3 nutrients can be found in wild caught fish like salmon &

natural fish oils, flax seed & oil, walnuts, chia seeds, hemp seeds, and egg yolks to name a few. Many think just “fish” or prefer not to take fish oil due to aftertaste (I use Legion’s fish oil and have no after taste!), but you can see how easy it is to add omega-3 to any diet. And if not- supplement!

Targeted Molecule Supplements are typically used to help improve one’s performance, build lean body mass, and assist in training recovery. Creatine, glutamine, bicarbonates, beta alanine, conjugated linoleic acid (CLA), and green tea extract are all examples of targeted molecule supplements. Before buying a bunch of these supplements- I suggest getting full bloodwork and discussing with your doctor, a trained professional, or reviewing it in depth yourself to determine whether targeted molecule supplements are appropriate for your activity level & body.

Not everything you see someone else take is meant for you, and just because someone doesn’t take a certain supplement doesn’t mean that you won’t benefit from adding it in. Blood work should be a normal thing you keep up on to know what’s going on inside that you can’t see!

What can you do right now?

When you get your groceries next, try some new fruits and veggies! Find some you like to add in your regular diet. Try to add fruits, veggies, and lean meat to most of your meals. Keep your meals balanced with clean carbs,protein, and healthy fats. Pick up a multivitamin & maybe one other vitamin to start then you can add more without spending a lot of money at once. Research some different supplement brands to find what aligns with what you want/don't want in a product. Schedule blood work!

Hopefully you do 1 or more things today to give your body lots of nutrients & further take care of your health inside & out! Have a beautiful day, be kind to others and yourself!