Introduction to Nutrient Deficiencies, Diet and Supplements

As a certified holistic nutritionist who is passionate about quality, my goal is to share the best information possible with you and hopefully, present some of it in a way that empowers you to take action in your own health, wether that’s putting more whole food on your plate or learning how to decide if a supplement can help.

Let’s start off answering a commonly debated question, “shouldn’t we just be able to get what we need from diet?” The short answer is yes – We are capable of getting all of our nutrient intake from food! The next focus points are, – Are you actually eating those foods which support you, in the quantities required? How are you storing and preparing those foods to ensure you’re getting the nutrition they contain? And are you getting variety in the foods you eat? Our personal diet is the foundation to addressing the question of whether or not a quality supplement will benefit our health and in most cases, it is the only method we should be relying on. With so many “diets” out there now, nutrient imbalances can vary considerably from person to person, but over all there are some general trends revealed from national surveys, observational research and clinical studies. This is how dietary nutrient requirements are established for “healthy populations”. I want to take a moment to address “healthy populations”. These are people that simply have not been diagnosed with any disease. What chronic illness and inflammatory conditions have taught us, however, is that “health” no longer can mean the absence of disease. It can take time for these issues to develop into our later years. While the survey highlighted in this post is almost 20 years ago, we haven’t stopped these trends of eating too much over processed products with low fat marketing, added sugars and fried food. Unfortunately, we simply cannot supplement our way to health and NOT address diet and lifestyle.

A National Health and Nutrition Examination Survey (NHANES) that was conducted between 2003–2006, published their results in 2011. It included 16,110 participants aged ≥2. It concluded that about 75% of the (American) population do not consume the recommended intake of fruit, and more than 80% do not consume the recommended intake of vegetables and that a large percentage of the population is missing out on the EAR of micronutrients contained in the foods they are missing out on. Other studies also exist, that look at nutritional biomarkers for different populations helping us to get a more accurate and clear idea of a very difficult area of science to study.

The Food and Nutrition Board of the Institute of Medicine established principles and guidelines of adequate dietary intake. It created the DRI which is the general term for a set of reference values for nutrient intakes of “healthy people”. It then created the Recommended Daily Amount (RDA) which represented the amount of nutrients we should be working to obtain in our diet to stay healthy. These amounts would cover almost %100 of the population There is also something called the EAR which represents the Established Level of Nutrient requirements for a midpoint level, meaning if everyone was to reach this mark, only 50% of the population would be receiving the nutrition needed, and fall into deficiency…

Even when micronutrient intake is above the level associated with the EAR, but below dietary intake recommendations, symptoms of nutrient deficiency begin to show up from nutrient depletion.

Some of the signs and symptoms include general fatigue, skin conditions, reduced ability to fight infection, or impaired cognitive function (i.e., attention [concentration and focus], memory, and mood) are all common and we tend to brush them off as more of a nuisance. Long term, however, ignoring signs like these and not addressing possible deficiencies can lead to increasing the risk of chronic conditions like cardiovascular disease, type 2 diabetes and age-related eye disease to name a few. Nutrition and physical activity also have an impact on the biological processes that underpin the development and progression of cancers. According to the American Institute for Cancer Research, several of the cancer enabling characteristics like cell stability during replication and inflammation) can be affected and influence by diet. Cells can acquire the phenotypic changes in structure and function, characterized as the hallmarks of cancer. Obesity is one example illustrates the wide range of cellular and molecular processes that may be affected to promote cancer development and progression. We should absolutely be striving to optimize nutrients through the best foods we can find and working to prepare those foods in a way that optimizes bioavailability and absorption. It appears that calcium (38%), magnesium (45%), choline, vitamin C (25%), vitamin D (70%), E(60%), A (34%) were some of the most notable dietary deficiencies from the 2003-2006 survey. Smaller proportions of the population also had total usual intakes below the EAR (in decreasing prevalence) for vitamin B-6, zinc, folate, iron, thiamin, copper, vitamin B-12, riboflavin, niacin, and selenium. In addition, less than 3% of the population had total usual intakes that exceeded the Adequate Intake (AI), for potassium, whilearound35% of the population had total usual intake greater than the AI for vitamin K. Interestingly, It also found that intakes from enrichment and/or fortification as well as from dietary supplements increased the percentage of participants whose intakes exceeded the UL for niacin, vitamin A, folate, and zinc in a small population of people studied. There are at least 28 micronutrients that play a role in the body. It’s not hard to imagine what other nutrients we may be low in. It also found that in general, when added sugars account for more than 25% of energy intake, micronutrient intake levels are lower. The decline of micronutrient intake in the population is most likely due to eating an energy-rich, nutrient-poor diet.

Micronutrients can actually be divided into 5 categories.

water-soluble vitamins > B’s, C, Bioflavonoids, Insitol, Paba.
Fat-soluble vitamins > A,D,E,K
Macrominerals > Ca,Mg,Cl, P, Potassium ( K), Na, Sulfur
Microminerals > Cr, Co, Cu,I,Fe, Mn,Mo, Se,Si,Zn
Possibly Essential Trace Minerals > B,F,Ge,Li,Ni,Rb,Sr,Sn,V

*Chemical symbols used. Refer to periodic table of elements

Over the next few posts I will be shining a light on some of these micronutrients, starting with the fat soluble vitamins ( A , D, E and K). I will cover everything from signs of deficiency and toxicity as well as food sources and some safe supplementation guidelines. But before I do, I would like to give a couple general recommendations about supplements. Often, a good practice is called “cycling”. Supplements are not generally intended for long term use. We take them to boost levels during times of stress or deficiency and then take a break, allowing the body to regulate nutrient levels naturally, as it should. Also, while vitamins and mineral supplements can support us during times of stress, illness and even during different phases of life, we must be cautious about where these products are sourced and that they actually contain the ingredients listed on the label. This is because the supplement industry is not regulated, meaning it can be difficult to know which brands you can trust. In 2014, a report found that more than two-thirds of the supplements purchased in 2013, after being recalled, still contained banned pharmaceutical drugs, six months after they were recalled! Shopping at reputable health food stores that carry professional lines is a very good idea. It’s easy to get mixed up with all the different certification logos that different brands will put on their label and it’s important to look for 3rd party testing to feel more confident in product ingredients. Keep these 3 certification logos on your radar when shopping for trusted brands and make sure to research the ingredients carefully. This doesn’t mean every other product without a label like this should be completely dismissed, but thorough research into the supply and manufacturing of that product, unfortunately is left up to you.

Of course, especially If you’re on medications or have a known health condition, you should consult your doctor before taking any natural health product.

About Lesley

Lesley McQuarrie, the founder of Origin Holistic Nutrition & Wellness, chose to pursue her passion for food and health by becoming a Certified Holistic Nutritionist which not only compliments her strong foundation in oral health education, but elevates it into a perspective of the whole body. Her personal health journey has also given way to learning opportunities that have helped her to better work with people in supporting hormonal and gut imbalances, bone health and brain health.

The philosophy of holistic nutrition is that one’s health is an expression of the complex interplay between the physical, mental, emotional, spiritual and environmental aspects of one’s life and being. Lesley is committed to the foundational concepts of holism and through personal experience found people’s relationship to food a foundational part of their wellbeing.

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Reference material and resources.

Foods, Fortificants, and Supplements: Where Do Americans Get Their Nutrients?

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3174857/

Micronutrient deficiency explained for Vit D, E, A, Mg

https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview

Supplements can cause higher mortality rate long term with little benefit in general population

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3309636/-

Meta analysis of specific supplements on cognitive health

https://www.mdpi.com/2072-6643/12/2/545/htm

Vitamins, minerals, and mood

https://pubmed.ncbi.nlm.nih.gov/17723028/

Low micronutrient intake may accelerate the degenerative diseases

https://pubmed.ncbi.nlm.nih.gov/17101959/

Prioritizing micronutrients for the purpose of reviewing their requirements

https://www.nature.com/articles/ejcn201057/

Vitamin D deficiency doesn’t just affect bone health

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3604145/

Vit A and other micronutrient deficiency like iron, zinc

https://www.ncbi.nlm.nih.gov/books/NBK222318/

Link to understanding more on the supplement efficacy debate

https://www.hsph.harvard.edu/nutritionsource/supplement-studies/

Origin Holistic Nutrition and Wellness website/blog contents are for educational purposes only. Lesley McQuarrie is not a physician, doctor, pharmacist, dentist or other licensed healthcare professional except within the scope of oral health education and holistic health. The information on this website is NOT a substitute to medical advice, nor is it intended to replace the care of a qualified health care professional. This content is not intended to diagnose or treat any diseases. Always consult with your primary care physician or licensed healthcare provider for all diagnosis and treatment of any diseases or conditions, for medications or medical advice as well as before changing your health care regimen. Lesley McQuarrie shall not have any responsibility for any adverse effect, errors or omissions arising directly or indirectly because of the information provided on this site. As a Certified Holistic Nutritionist, I encourage all clients to continue to visit and be treated by his/her healthcare professionals.