Vitamin Deficiency is More Common Than You Think
By Pauline Weissman, MS, CNS, LDN
without a proper explanation. Micronutri- ents are nutritional factors that are essential for cell growth, division, key enzymatic functions and biochemical reactions in our body. Without them, pathways break down and a deficiency state and/or sickness can develop. These key micronutrients are, but are not limited to all of our vitamins and minerals, antioxidants and key metabolites.
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According to the National Health and Nutrition Examination survey (NHANES), the CDC’s ongoing survey that addresses the health and nutritional status of the US population, the most common deficiencies are Vitamin B6, Vitamin D and Iron.
Vitamin B6 is essential for normal
brain development and function, and is a cofactor in manufacturing the hormones serotonin and norepinephrine which affect mood; and melatonin, which regulates circadian rhythm. It is also a key metabo- lite in numerous enzymatic functions for protein metabolism. In conjunction with
hen I talk about micronutrients in my practice, not everyone knows what I’m referring to
Vitamins B12 and Folate, Vitamin B6 serves to modulate circulating homocysteine levels, which is an independent risk factor for cardiovascular disease. Food sources in- clude fish, poultry, nuts, legumes, potatoes, and bananas.
Vitamin D is necessary for many functions in the body, most notably bone health. Many studies have demonstrated a relationship between low vitamin D status and autoimmune diseases, including Type 1 diabetes, Hashimoto’s thyroiditis, multiple sclerosis, rheumatoid arthritis, and systemic lupus. Food sources are fatty fish, mush- rooms, egg yolk, liver.
Iron is a key mineral the body needs to make hemoglobin, a substance in the blood that carries oxygen from the lungs to cells throughout the body. Iron is also an important part of many other proteins and enzymes needed by the body for normal growth and development. Severe cases of iron deficiency are often associated with tiredness and exhaustion. It is found in red meat, fish, poultry, lentils, beans, and dark leafy greens.
Given this information and our hurried lifestyles, it is not surprising, some of the most common micronutrient deficiencies we see in our practice are for the above nu- trients as well as the B vitamins as a whole. Often called “stress vitamins”, they are: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenate), B6 (Pyridoxine), B12, Folate and Biotin (B7). Inositol is also a component of the B vitamin family. Crucial for neuro- logical function, carbohydrate metabolism, immune system functioning and more, these vitamins are naturally found in whole grains and dark leafy greens. legumes, some meats and nuts or seeds. Consuming too many refined carbohydrates: think processed food/ white flour products, will not only leave your diet lacking in these crucial vitamins, but the processes required to digest them will rob your body of its B vitamin stores as well. Where does this leave us and how do these deficiencies present themselves in everyday life?
Results of Micronutrient Deficiency 1. Thyroid Issues: It is estimated that 4.6% of people 12 and older have thyroid conditions. The thyroid gland is reliant upon Vitamin D, Zinc and Selenium in particular to function effectively. Vitamin D is of special interest. Although categorized as a fat-soluble vitamin, it is technically a hormone our skin manufactures on its own when exposed to the sun. Many people are low in Vitamin D and this can present itself in a variety of conditions. Rich food sources already mentioned are fatty fish and egg yolks. Zinc is abundant in pump- kin seeds and grass fed beef, poultry and legumes, while Selenium is high in Brazil nuts, sunflower seeds, cold water fish, garlic and liver.
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D, and Vitamin K are crucial for gut func- tion. The healthier our intestinal tract is, the stronger our immune system will be. L-glu- tamine is a protein that is one of the primary fuel sources for the endothelial cells in our intestinal tract. Often it is depleted when there are issues with digestion, inflamma- tory gut disorders such as IBS, undetected food sensitivities, and autoimmune condi- tions. Rich sources of l-glutamine are meat products. Vitamin K is abundantly found in dark leafy greens.
3. Other Concerns: Vegetarians need to be conscientious of more than just mac- ronutrient intake and paying attention to adequate protein intake. There are essential micronutrients that are available in very lim- ited quantities from plant products and must be supplemented. Of key concern is Vitamin
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