Are you nutrient deficient?

The words “nutrient deficiency” may remind you of old-time pirates who got scurvy due to a lack of vitamin C, of Rickets in children deficient in vitamin D, or goiter in people lacking iodine.

Such critical deficiencies of vitamins and minerals, known as micronutrients, are unusual in the United States, but milder deficiencies or inadequacies are in fact quite common.

Falling short on vitamins and minerals is largely a result of the foods we eat (or don’t eat), but there are other reasons — including the way our today’s foods are grown and distributed, and how well our bodies break down and absorb certain nutrients.

The effects of nutrient deficiencies can be subtle, yet they can impact health in many ways, including immune function, child growth and development, brain health (i.e. memory, focus, mood), energy, cardiovascular and metabolic health, hormone production, and the health of skin, bones and hair. As we age, there can be a compounding effect that contributes to disease.

Fortunately, there are some easy ways to improve your nutrient status, which I help folks do in my nutrition & lifestyle program. My clients tell me they feel better, often in ways they didn’t expect — from increased energy and better sleep to improved mood, healthier skin and reduced allergy symptoms.

First, let’s look at nutrient deficiencies a little more closely.

Ultra-processed foods

The percentage of Americans ages 19+ with “inadequate” levels of several immune-supportive nutrients are as follows: vitamin A (45%), vitamin C (46%), vitamin D (95%), vitamin E (84%), and zinc (15%), according to a 2020 study in the journal Nutrients.

The foods we’re eating are a big part of the problem. More Americans are consuming “ultra-processed foods” — 57% of us in 2018 vs. 53.5% in 2002, according to a 2022 study in the American Journal of Clinical Nutrition, which also found we are eating less in the way of whole, fresh foods.

Ultra-processed means that a food is stripped of vitamins and minerals (and often fiber, water, healthy fats or proteins). What’s left is usually a combination of sugars, not-so-healthy fats and starches. (These range from chips and other snack foods, to bread, tortillas, margarine, soda, processed meats and frozen desserts.)

And don’t be fooled by organic ultra-processed foods. They, too, can be low in nutrients, yet they are free of many unhealthy additives found in other processed foods, such as preservatives, stabilizers, and artificial flavors and colors. (Some of these added ingredients are considered harmful, or potentially harmful, to human health.)

What’s more, ultra-processed foods serve up a double-whammy. They require additional nutrients to break them down and to counter their inflammatory effects. So, if they comprise a large share of your regular diet, the negatives really start to stack up.

No doubt, food inequities play into the rise in ultra-processed food consumption — many Americans live in food deserts or in rural areas, where access to fresh foods is limited. However, the AJCN study’s authors observed increases across a wide range of demographic groups.

Is it enough to eat mostly whole foods?

The best way to get nutrients is by eating a variety of whole foods — namely vegetables, fruits, animal proteins, nuts & seeds, legumes/beans, whole grains and healthy fats.

These are foods you can recognize as intact, or mostly intact, in their original form. (If packaged, they have a short ingredients list.) In whole foods, the nutrients work in concert and are better absorbed by our bodies than taking in the same nutrients in pill form. (Vitamin D is an exception. Sunlight and supplementation are the way to go.)

Unfortunately, even by filling your plate with mostly whole foods, you can fall short on nutrients due to the way many foods are raised and distributed:

• Large-scale agriculture operations tend to grow food in soil low in nutrients

• Many animals raised for food are fed not-so-nutritious foods themselves (and conventional livestock production can negatively impact nutrient content in other ways)

• Plants are often harvested before they’re ripe (when nutrient content is highest), then shipped long distances before arriving in the grocery store. Because many vitamins diminish over time, these “fresh” foods don’t always offer what you’d expect

You are what you absorb

Besides what we choose to eat, and the foods available to us, sometimes our bodies don’t cooperate. Ugh!

Digestion begins when food enters your mouth, and continues as it makes a long, windy trip through the stomach and intestines. There are multiple steps involved before the active form of a given vitamin or mineral enters your cells and starts doing its various jobs to keep you healthy.

Sometimes these processes don’t go as planned. Often folks are low in stomach acid, enzymes or beneficial gut flora — all important players in digestion. Nutrient status also is impacted by chronic stress, genetic variables, toxicity and other factors.

What to do?

When we work together, I’ll help you boost your nutrition! We’ll start by increasing nutrient-dense foods. There are so many! A few all-stars include salmon, sardines, liver and other organ meats, shellfish, eggs, berries, walnuts, pumpkin seeds, avocado, broccoli and leafy greens. (Don’t like liver? Not a deal-breaker!)

We’ll also discuss any current symptoms you have, which may point toward a deficiency/inadequacy or reduced digestive function. I’ll look at any labs you have (doctors often measure vitamins D3 & B12 and iron at annual check-ups), then we’ll come up with a plan for dietary changes and supplementing with specific vitamins and minerals.

In some cases, I’ll suggest a test that helps assess your digestive function and the health of your gut microbiome, which can influence how nutrients are processed and used by our bodies. As well, we can test micronutrient status directly, then make adjustments to boost low values.

Boost nutrient-density now

You can elevate your nutrition now with some easy changes:

• Grow your own food! Of course this takes space and time, but pots on the patio can be a great way to grow cherry tomatoes or your favorite herbs

• When possible, shop at farmers markets or join a CSA (community supported agriculture) to get fresh fruits and veggies — often priced below retail. Plus you’ll be buying from small farms, which tend to take better care of their soils

• Buy meats, poultry and other animal foods from local producers. Eat Wild provides a clearinghouse of local producers in your state. As well, there are a host of meat/poultry/seafood delivery services. Also look for businesses, such as Pinemelon in Denver, which allow you to shop online from a range of local food producers

• Go for variety! Each plant and animal food contains different types and amounts of nutrients. “Eat the rainbow” of plant foods and vary your proteins.

• Eat in-season when possible. Since these foods are harvested more recently, the nutrient content is usually higher. Seasonal produce also tends to be more affordable.

• When a fruit or vegetable is out of season, buy it frozen. Growers flash freeze at the peak of ripeness, which preserves more nutrients

The data

Interested in learning more? The Linus Pauling Institute at Oregon State University tracks a broad range of nutrient deficiencies and organizes them into handy tables.

Sources

Micronutrient Inadequacies in the US Population: an Overview. https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview.

Dubey, P., Thakur, V., & Chattopadhyay, M. (2020). Role of Minerals and Trace Elements in Diabetes and Insulin Resistance. Nutrients, 12(6).

Elizabeth, L., Machado, P., Zinöcker, M., Baker, P., & Lawrence, M. (2020). Ultra-Processed Foods and Health Outcomes: A Narrative Review. Nutrients, 12(7).

Erdélyi, A., Pálfi, E., Tűű, L., Nas, K., Szűcs, Z., Török, M. et al. (2023). The Importance of Nutrition in Menopause and Perimenopause-A Review. Nutrients, 16(1).

Firth, J., Gangwisch, J. E., Borisini, A., Wootton, R. E., & Mayer, E. A. (2020). Food and mood: how do diet and nutrition affect mental wellbeing. BMJ, 369, m2382.

Juul, F., Parekh, N., Martinez-Steele, E., Monteiro, C. A., & Chang, V. W. (2022). Ultra-processed food consumption among US adults from 2001 to 2018. Am J Clin Nutr, 115(1), 211-221.

Puri, S., Shaheen, M., & Grover, B. (2023). Nutrition and cognitive health: A life course approach. Front Public Health, 11, 1023907.

Reider, C. A., Chung, R. Y., Devarshi, P. P., Grant, R. W., & Hazels Mitmesser, S. (2020). Inadequacy of Immune Health Nutrients: Intakes in US Adults, the 2005-2016 NHANES. Nutrients, 12(6).

Skalny, A. V., Aschner, M., Tsatsakis, A., Rocha, J. B. T., Santamaria, A., Spandidos, D. A. et al. (2024). Role of vitamins beyond vitamin D3 in bone health and osteoporosis (Review). Int J Mol Med, 53(1).