Could These 3 Common Nutrient Deficiencies Be Causing Hidden Havoc?
Food is our body’s main source of fuel. It is also something we take great pleasure in, but it is important that we do not forget food’s primary role is to power us throughout our day. Sometimes it feels easier to reach for quick, processed, and convenient food choices with the belief that we do not have time to eat whole foods. This may fill us up for the moment, however, the long-term ripple effect creates essential vitamin, nutrient, and mineral deficiencies that are actually required to optimize our body’s internal process.
Random symptoms may start appearing and things get confusing; why am I feeling this way? Even if you do select primarily whole foods, you could still be nutrient deficient due to a lack of variety in your diet and/or due to buying the same produce over and over. It is difficult to obtain optimal levels without planning out our food and using supplementation. Let’s take a closer look…
What Is Homeostasis?
Homeostasis is our body’s internal regulatory process. It’s a cellular process that activates the central and peripheral nervous systems to perform a variety of essential functions, including the regulation of:
Appetite
Coordination
Hormones
Memory
Mood
Pain control
Internal pH
Quality of sleep
Temperature
And more,
If we do not provide our bodies with an essential range of amino acids, vitamins, minerals, fats, and carbohydrates—our bodies may not be able to adequately self-regulate. Over time, this may lead to acute and chronic health conditions.
How Is It Possible To Be Nutrient Deficient?
Eating a diverse range of whole foods provides our bodies with a diverse range of nutrients. If you have ever been advised to “eat the rainbow” when selecting your produce, it is because different colors of produce contain different nutrients and phytonutrients. So, if your diet is low in whole foods or you don’t mix up your food choices, you may be deficient in a few essential vitamins, minerals, or nutrients.
Taking a more mindful approach to your food choices and taking daily supplements can balance your nutrient intake. This one change can rapidly optimize homeostasis, improve acute and chronic health conditions, naturally lead to weight loss, and is a proactive approach to a variety of health conditions.
What Are The 3 Most Common Nutrient Deficiencies?
We often think of nutrient deficiencies as something that only impacts those in third-world countries. However, numerous studies show that Americans, and many others in first-world countries, are deficient in the vitamins below. If not deficient, lacking in the suggested daily amounts.
Below we explore three of the most common- Magnesium, Vitamin D, and Omega-3. Other common deficiencies include Iron, Iodine, Vitamin A, Vitamin B12, Calcium, and Folic Acid.
#1 Magnesium
The average adult requires 300 to 500 mg of magnesium per day, but 75% of adults aren’t consistently getting their daily milligrams. Here are a few of the risk factors of a deficiency:
- Studies have shown that magnesium deficiency is common in Type 2 diabetics, especially those with retinopathy.
- Intracellular magnesium plays a key role in regulating insulin and controlling glucose uptake into the cells.
- The average daily supplementation of magnesium has been suggested to improve insulin resistance, oxidative stress, and systemic inflammation.
- In addition, supplementation of Vitamin B6 and Vitamin E ensures the entry of magnesium into the cells.
- Magnesium deficiency has also been linked to migraine headaches, osteoporosis, high blood pressure, heart disease, and more.
Food Sources high in Mg: Pumpkin seeds, almonds, flaxseed, cashews, spinach, dark chocolate, quinoa, yogurt
#2 Vitamin D
The average adult requires 2,000 IU of Vitamin D per day. Studies cited in Medscape, indicate that 2 out of 3 young adults are Vitamin D deficient, and up to 60% of adults. The deficiency is more prevalent in the winter months when the sun doesn’t shine as bright, or we don’t spend as much time outdoors. Why is the sun important? Because it’s a natural source of vitamin D!
- Vitamin D is essential for maintaining healthy bones. We often think more about calcium when we think of our bones, but without Vitamin D our bodies cannot absorb the calcium we eat.
- Vitamin D protects you from free radical damage and moderates immune function and inflammation, which is the route of all illnesses and chronic diseases. You are more likely to be prone to a number of health issues including breast cancer, heart disease, depression, and weight gain, amongst others if you are low in this essential nutrient.
- Research shows that individuals with higher levels of vitamin D are less likely to develop a chronic disease, which suggests that vitamin D plays a critical role in the development of disease.
- In northern climates, it can be difficult to get enough Vitamin D by being outside only, and in southern climates, it can be difficult to get enough Vitamin D by being outside safely. This is where supplementation can fill the gap and protect you from the negative effects of deficiency.
#3 Omega 3s: Essential Fatty Acids
In addition to vitamins, we must also eat a diet rich in Omega-3 fatty acids. This should be between 250 to 500 mg per day. It is estimated that globally, 70% of children and adults aren’t getting enough Omega-3.
- According to the National Institute of Health (2018), Omega-3s are important components of the membranes that surround the cells of our bodies.
- DHA (one of the long-chain Omega-3 fatty acids) levels are especially high in the retina (eye), brain, and sperm cells.
- Omega-3s also provide calories to fuel the body’s energy and contribute to the effective functioning of the heart, blood vessels, lungs, immune system, and endocrine system.
Food sources high in Omega-3s: Walnuts, fish, hemp seeds, flaxseeds, chia seeds, egg yolks, soybeans, leafy greens
How To Tell What You Are Nutrient Deficient In?
In addition to the suggested milligrams or IUs per day, every person’s nutritional needs are different. Everything from your age to your ethnicity, level of physical activity, chronic health conditions, and prescription medications may leave you needing more or less of certain vitamins. You’ll also need a different nutrient intake when you are planning to get pregnant, are pregnant, or are nursing.
The fastest and easiest way to determine possible deficiencies is to take a test. You can either request a test from your physician or take an at-home test.
Suggested Nutritional Changes For The Deficiencies Above
Supplementation is one way to address your individual deficiencies, but your approach must be strategic. As mentioned above, to ensure proper absorption of Calcium you must have Vitamin D. So, it is important to remember is also about the balance of all of your nutrients.
If you need help creating a strategic approach to your nutrient intake, I invite you to take my Nutritional Assessment. My assessment isn’t a quick online questionnaire, but an in-depth one-on-one assessment to determine how to select foods and supplements that help you achieve optimal homeostasis and your individual health and wellness goals. One assessment could be the catalyst to living your dreams!
With Wild Mint Love,
Kimberley Hall
