Pills Worth Poppin'

...When diet isn't enough.

A recent study by The World Health Organization found that an astonishing 2 billion people globally suffer from micronutrient deficiency and nearly one third of Americans fall into that category. This may come as no surprise when considering most Americans do not adhere to healthy eating patterns. Nearly one half of American adults suffer from (at least) one preventable chronic disease. With a combination of sedentary, inactive lifestyles and nutrient poor diets, we are more predisposed than ever to obesity leading to type two diabetes, osteoperosis, cardiovascular disease, and cancer. Many people are exceeding daily caloric needs, but still fall short in meeting micronutrient requirements. Long story short... we are over fed, yet under nourished...

But what are micronutrients?

Micronutrients are a major component of the nutrients your body needs to survive; mainly comprised of vitamins and minerals that each play a key role in everything from immune function and energy production, to bone health and disease prevention. Food consumption is the only way humans can obtain these important micronutrients and can be found in a variety of plant and animal sources. If you consistently "eat the rainbow" (no. not skittles...); a mainly plant based, balanced diet of colorful fruits and vegetables, leafy greens, and some lean meats, fish, nuts and olives (oil included), you may not suffer from severe inadequacy.

Some of the most important micronutrients include Vitamin A, vitamin B1, B2, B6, B12, Vitamin C, Vitamin D, Calcium, Iron, Potassium, Sodium, and Magnesium among others.

How do I know if I'm defecient in any?

Each micronutrient has a Recommended Dietary Allowance (RDA) or the intake level sufficient to meet the nutrient requirement. Each vary slightly based on overall health, age, and gender. Micronutrient deficiencies can elicit symptoms of fatigue, reduced ability to fight infections, poor concentration or ADHD and memory loss, mood disorders like anxiety and depression, or other impaired cognitive function. Deficiencies can play a leading role in longevity, and increased risk for chronic disease (Diabetes, Cardiovascular disease, osteoperosis, macular degeneration, and cancer) and is now a key predictor in the onset of Multiple Sclerosis (MS).

Your doctor can order a full blood panel that would test most vitamin and mineral levels and be able to tell you what you are deficient in. There are also a number of online laboratories that offer at home tests you can return for your results. (Remember to do your research when choosing which one to go with!)

I'm falling short in a few...now what?

Even with a healthy, varied diet, due to modern industrial farming, nutrient depleted soil, and less time spent outdoors, there is a growing need for supplementation. (Not to mention the consumption of highly processed convenience foods and chemical "food like" substances, severely lacking these key nutrients.) Nearly 65% of America's calories come from refined, processed foods (like chips, crackers, packaged snacks, desserts, and soft drinks) and a mere 12% come from plant-based foods. Eating meals rich in these valuable micronutrients is the number one way to assure optimal levels, however most are available in pill form, and can be added as a part of your wellness regimen.

The most common deficiencies that can be found in many healthy adults include:

Vitamin D: It is estimated 77% of Americans are deficient, mostly due to lack of sun exposure. This vital nutrient is responsible for many important functions like maintaining arterial flexibility (stiffened arteries can lead to heart disease, brain disorders, and early death), lowering blood pressure, and fighting auto-immune disease (including arthritis, inflammatory bowel disease, and MS). Overweight individuals also will have a harder time maintaining Vitamin D levels, as fat cells sequester it for storage.

Vitamin B12: A low level of this vitamin is typically associated with anemia or a reduction in healthy red blood cells. This can result in weakness, poor balance, tingling or numbness in hands or feet, and memory trouble. The best sources of B12 are animal organ meats (beef liver), clams, sardines, eggs, salmon and some dairy products (typically organic, grass fed).

Calcium: Although associated with the over 50 population, a calcium deficiency is possible at any age. It is closely linked with a lack of vitamin D and can have long term effects on bone density, thyroid function, the kidneys and pancreas. Consistent muscle cramps and insomnia can signal a severe shortage of calcium, as well as weak or brittle nails, dental problems, confusion, mild seizures, and/ or depression. Some calcium rich foods include spinach, broccoli, figs, beans, nuts and seeds, and dairy products (avoid those high in sugar content for proper absorption).

Vitamins A, E, C, and K along with minerals such as selenium, iron, sodium and potassium all play key roles in our overall health too. A diet filled with plenty of organic meats, wild caught fish, citrus fruits, colorful vegetables and healthy fats like avocados, nuts, and seeds will help assure adequate intake and storage of these micronutrients for all of your bodily needs.

One KEY component and link between almost every micronutrient and your body's ability to use it, is a mineral called magnesium. It is so important in fact, it deserves its own article....