Are you getting enough essential vitamins and minerals? Micronutrient deficiencies are more common than you think and may be impacting your health.
In recent research, lancet estimates that more than half of the world’s population lacks essential nutrients in their diets.
What we learned from the research
Researchers analyzed data from 31 countries. These patterns were then used to estimate intakes of 15 important nutrients for different age and gender groups in 185 countries.
This ultimately helped estimate how many people around the world may be deficient in these nutrients.
According to their calculations, more than half of the world’s population does not get enough of the seven essential micronutrients.
Specifically, more than 5 billion people may not be getting enough of:
- Iodine (68%)
- Vitamin E (67%)
- Calcium (66%)
And more than 4 billion people may not be getting enough.
- Iron (65%)
- Riboflavin (55%)
- Folic acid (54%)
- Vitamin C (53%)
The study also looked at nutrient intake by gender. It suggested:
- Women are more likely than men to be deficient in iodine, vitamin B12, iron, and selenium.
- Men are more likely than women to be deficient in magnesium, vitamin B6, zinc, vitamin C, vitamin A, thiamine (B1), and niacin (B3).
why is it important
Researchers note that these nutrient intakes are only estimates and may overestimate some deficiencies. However, the study highlights global public health concerns.
Even in developed countries, many people are deficient in at least one essential nutrient.
Iron deficiency is most prevalent, especially in young children and premenopausal women (1).
Micronutrients are required by the body in small amounts, but are essential for optimal health.
Micronutrients also play an important role in metabolic health, influencing metabolism and weight (2). Maintaining adequate micronutrient levels is also essential for supporting mental health and mood (3).
When we have too little of certain micronutrients, our bodies cannot function properly. This increases the risk of diseases such as cancer, diabetes, and heart disease (1).
But addressing micronutrient deficiencies doesn’t just mean avoiding illness and disease. Consuming enough micronutrients helps support daily energy levels and bodily functions (4).
Ultimately, vitamin and mineral levels affect your daily life and long-term health.
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Understand the seven nutrients of interest
Knowing the specific role of micronutrients in our bodies can help guide our dietary choices and motivate us to meet our nutritional needs.
Below is an overview of the seven micronutrients of major concern in global research.
- iodine: iodine Essential for thyroid health. Deficiency can cause goiter and developmental problems during pregnancy, infants, and children.
- vitamin E: vitamin E Acts as a powerful antioxidant. A deficiency can compromise your immune system and heart health.
- calcium: calcium It is important not only for bone health but also for nerve and muscle function. Insufficient levels can weaken bones and increase the risk of fractures.
- iron: iron Necessary for transporting oxygen in the blood. Iron deficiency can lead to iron deficiency anemia, which often causes fatigue and brain fog, and can lead to other serious complications if left untreated.
- Riboflavin (vitamin B2): riboflavin Helps cells function and converts nutrients into energy. Insufficient levels can cause skin diseases, and severe, long-term riboflavin deficiency can even cause anemia.
- folate: folate Required for DNA creation and repair. Deficiency can cause megaloblastic anemia, which can lead to stomatitis. In pregnant women, folic acid deficiency can cause neural tube defects in newborns.
- vitamin C: vitamin C Protects cells from free radical damage and supports immune function and collagen production. Prolonged deficiency over many weeks can lead to scurvy, which can cause weakness, depression, and bleeding gums.
About experts
Kelsey Costa, Mississippi State, RDN She is a registered dietitian and author who provides influential nutrition consulting services to leading health brands. She is an influential figure in nutritional science communication. Global public health and nutrition education.
How to know if you are deficient
Identifying micronutrient deficiencies can be difficult. Some cause more pronounced symptoms than others.
Additionally, each micronutrient has its own deficiency symptoms. From mild to dangerous.
Common signs of micronutrient deficiencies include, but are not limited to, persistent fatigue, frequent illness, and skin, hair, and nail problems.1, 5).
However, be aware that other health problems can also cause these symptoms.
If you have these or other signs or symptoms, please consult your health care professional. This is true even if you have no symptoms but are considered at risk for nutritional deficiencies.
Even if you are simply curious about your nutrient levels, you can ask your health care professional for a blood test or purchase a home nutrient deficiency test kit that uses a blood test. CLIA certified lab.
What can you do to prevent micronutrient deficiencies?
1. Eat a balanced diet
Make sure to eat a balanced diet to prevent nutritional deficiencies. It should be rich in diversity, nutritious foodlike whole fruits and vegetables.
2. Promotes a healthy gut
Additionally, a healthy gut and a nutritious diet are closely linked.
Our gut microbiome influences the absorption rate of vitamins and minerals (6). In fact, certain vitamins are also produced by our gut bacteria (7).
Similarly, certain micronutrients help the growth of healthy gut bacteria (7).
To boost your gut health and micronutrient status, try eating more fiber-rich probiotic foods. Minimize ultra-processed foods such as refined grains, fast foods, and sugary drinks.
If you need some inspiration, try our 7-Day Gut Health Nutrition Plan.
3. Track your food intake
can be used MyFitnessPal app It helps you track dietary fiber and many important micronutrients such as iron, calcium, and vitamin C.
Tracking your intake over time can help you get a clearer picture of your nutritional status and discover areas for improvement.
4. Work with a registered dietitian
Working with a registered dietitian can further support your efforts. They provide individualized guidance to incorporate nutrient-dense foods and make lasting dietary changes.
5. Know if you’re at high risk
A food-first approach is ideal. However, micronutrient supplements may be required due to factors that affect levels, such as:
- menstruation
- pregnancy
- gastrointestinal condition
- certain diseases or hormonal disorders
- Dietary restrictions (vegan, Keto)
- Age (infant, toddler, elderly)
If you are at high risk for a deficiency, consult a registered dietitian or health care professional. This is especially important if you have a health condition or are taking medication. They can help you assess your nutritional needs and determine whether you need supplements.
Some vitamins and minerals can be harmful if taken in excess. Therefore, stick to the recommended dosage. Do not combine micronutrient supplements without the guidance of a health care professional.
The post Are you getting enough nutrition? Find out what 5 billion people are missing appeared first on MyFitnessPal Blog.
