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The Stronger By Science Podcast
Which Micronutrients Are Worth Monitoring?
Oct 4, 2023
The podcast discusses the importance of monitoring micronutrients and the difference between insufficient intake and deficiency. It explores the exclusion of certain nutrients due to overconsumption and the replacement process called inter esterification. The chapter also provides a shorter list of micronutrients worth paying closer attention to and good food sources for each nutrient. It discusses various micronutrients and their food sources, as well as the risks and benefits of multivitamins. The difficulty of tracking micronutrients and the lack of valid proxy measurements are also highlighted.
02:37:26
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Quick takeaways
- Poor vitamin D levels can indicate underlying health issues but may also be influenced by factors like diet and sun exposure.
- Multivitamins may not be necessary if you have a balanced diet and a healthy lifestyle, consult a healthcare professional to assess your specific needs.
- The relationship between vitamin D intake, sun exposure, and serum vitamin D levels is complex, and further research is needed to fully understand its role in overall health.
- The overall impact of multivitamins on mortality, disease prevention, and health outcomes appears to be small, and factors like ingredient quality and individual variation should be considered.
- Focusing on overall dietary diversity is more important than obsessing over individual micronutrients, aiming for a diet with whole foods, fruits, vegetables, whole grains, nuts, seeds, mushrooms, and specific micronutrient-dense foods can provide a good average intake of micronutrients.
Deep dives
Nutrients Often Overconsumed
Added sugar, saturated fat, sodium
Nutrients Often Underconsumed
Fiber, Omega-3 (EPA and DHA), Vitamin A, Vitamin B6, Folate, Vitamin C, Vitamin D, Vitamin E
Nutrients Vegans May Want to Monitor
Vitamin B12, Iron, Calcium, Zinc, Omega-3 (ALA)
The Mystery of Low Vitamin D Levels
Low vitamin D levels can be indicative of poor health, but not necessarily the cause. The reasons for low vitamin D levels in a healthy person can vary, including diet, lifestyle factors, and individual differences. It's important to work with a healthcare professional to determine the underlying cause of low vitamin D and develop a plan for addressing it.
The Controversy Surrounding Multivitamins
The effectiveness of multivitamins is a topic of debate. While some people believe they provide an insurance policy for nutrient intake, the evidence does not strongly support their effectiveness in improving health outcomes or preventing diseases. Multivitamins may not be necessary if you have a balanced diet and lead a healthy lifestyle. However, it's crucial to consult with a healthcare professional to assess your specific needs and determine if supplements are appropriate for you.
Exploring the Vitamin D Hypothesis
The vitamin D hypothesis suggests a positive association between higher blood levels of vitamin D and various health outcomes. However, the relationship between vitamin D intake, sun exposure, and serum vitamin D levels is complex. While increased vitamin D intake and sun exposure may lead to higher serum levels, the effect is often variable and may depend on individual factors. Additionally, serum vitamin D levels may not always reflect cellular vitamin D status, and there are cases where molecular vitamin D toxicity can occur despite low blood levels. Further research is needed to fully understand the role of vitamin D in overall health.
The Limited Impact of Multivitamins
Studies have found limited evidence supporting the benefits of multivitamins. While they may provide some nutrients, the overall impact on mortality, disease prevention, and health outcomes appears to be small. Factors such as ingredient quality, individual variation, and potential risks associated with excessive consumption should be considered when deciding whether to use multivitamins. It is important to work with healthcare professionals to assess individual needs and determine the most appropriate approach to nutrient intake.
The Complex Relationship between Vitamin D and Health
Vitamin D plays a role in various health outcomes, but the relationship is complex. Low vitamin D levels can be an indicator of underlying health issues, but they may also be influenced by factors such as diet, sun exposure, and individual differences in metabolism. While increasing vitamin D intake or sun exposure can raise serum levels, the impact on overall health outcomes may be modest. It is vital to consult with healthcare professionals and consider the broader context of nutrient intake and lifestyle factors.
The Relationship Between Vitamin D and Health is Complex
The podcast episode discusses the complex relationship between vitamin D levels and health. While low vitamin D levels may increase the risk of certain diseases, it is often the result of poor health rather than the cause. Factors such as changes in vitamin D metabolism and reduced sun exposure when sick can lead to low vitamin D levels. However, for individuals with low vitamin D status due to low intake or lack of sun exposure, increasing vitamin D consumption and sun exposure may be beneficial.
Micronutrient Counting and Proxy Measurements
The podcast explores the challenges of counting micronutrients and suggests using proxy measurements to evaluate nutritional intake. While no perfect proxy measurement exists, consuming a diet with whole foods and a variety of fruits, vegetables, whole grains, nuts, seeds, and mushrooms can provide a good average intake of micronutrients. The podcast also highlights specific micronutrient-dense foods such as green leafy vegetables, peppers, mushrooms, shellfish, liver, and seaweeds. It emphasizes the importance of focusing on overall dietary diversity rather than obsessing over individual micronutrients.
In the final episode of our micronutrient series, Greg and Lyndsey discuss which micronutrients are most worth monitoring and good food sources for the micronutrients you may be under-consuming. Then, we talk more broadly about why you shouldn’t allow a focus on micronutrients specifically to detract from the pursuit of a generally healthy diet.
Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com
TIME STAMPS
Introduction (0:00)
Recommendations and good vibes (0:20)
Announcement for next episode: get your questions in for an all-Q&A episode! (8:06)
Recommended products and more from the SBS team (9:35)
- Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
- Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
- Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
- Join the SBS Facebook group and Subreddit.
- BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
- MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
- Send your Q&A questions to podcast@strongerbyscience.com
Getting into the content; discussing the difference between insufficient intake and deficient intake/status. (13:40)
- Episode 1 in the Micronutrient series
- Episode 2 in the Micronutrients series
- Landing page for micronutrient articles
Content discussed in this episode:
- Which Micronutrients Are Worth Monitoring?
- Micronutrients Are Important, But They Aren’t Everything
- Landing page for micronutrient content in the KB
Nutrients that are often overconsumed (21:52)
Added sugar
- USDA: Get the Facts: Added Sugars | Nutrition | CDC
- NHS: Sugar: the facts - NHS
- AHA: Dietary sugars intake and cardiovascular health: a scientific statement from the American Heart Association
Saturated fat
- Intake in the US: Saturated Fat and Food Intakes of Adults - FSRG Dietary Data Briefs - NCBI Bookshelf
- Intake in the EU: Saturated fat intake across the EU, Norway and the United Kingdom | Knowledge for policy
- Higher intakes associated with more CVD: Saturated fat and trans-fat intakes and their replacement with other macronutrients: a systematic review and meta-analysis of prospective observational studies
- Saturated fat increases LDL cholesterol: Effects of saturated fatty acids on serum lipids and lipoproteins: a systematic review and regression analysis
- Reducing LDL reduces CVD with a strong dose-response relationship, suggesting causation: Association Between Lowering LDL-C and Cardiovascular Risk Reduction Among Different Therapeutic Interventions: A Systematic Review and Meta-analysis | Cardiology | JAMA
Sodium
- Sodium intake and stroke: Association of sodium intake and major cardiovascular outcomes: a dose-response meta-analysis of prospective cohort studies
- Update on research related to other diseases: The impact of excessive salt intake on human health
Excluded: Omega-6
- Inflammation: Omega-6 fatty acids and inflammation
- Human health outcomes: Omega‐6 fats for the primary and secondary prevention of cardiovascular disease - Hooper, L - 2018 | Cochrane Library
- Nutrivore article: A Comprehensive Rebuttal to Seed Oil Sophistry
Excluded: Trans Fats
Nutrients that are frequently under-consumed (44:14)
Most of the data related to under-consumed nutrients came from these sources:
- Micronutrient Inadequacies in the US Population: an Overview | Linus Pauling Institute | Oregon State University
- Projected prevalence of inadequate nutrient intakes in Europe
- Omega-3 Fatty Acids - Health Professional Fact Sheet
- Should I be eating more fiber? - Harvard Health
- Choline - Health Professional Fact Sheet
More on individual nutrients
- Fiber: Dietary Fat | MacroFactor
- Omega 3s: Omega-3 EPA | MacroFactor, Omega-3 DHA | MacroFactor
- Vitamin A: Vitamin A (Retinol) | MacroFactor
- Vitamin B6: Vitamin B6 (Pyridoxine) | MacroFactor
- Folate: Folate (Vitamin B9) | MacroFactor
- Vitamin C: Vitamin C (Ascorbic Acid) | MacroFactor
- Vitamin D: Vitamin D (Calciferol) | MacroFactor
- Vitamin E: Vitamin E (Tocopherol) | MacroFactor
- EFSA publication on Vitamin E: Scientific Opinion on Dietary Reference Values for vitamin E as α-tocopherol
- Vitamin K: Vitamin K (Phylloquinone and Menaquinone)
- Choline: Choline | MacroFactor
- Magnesium: Magnesium | MacroFactor
- Potassium: Potassium | MacroFactor
- Zinc: Zinc | MacroFactor
Nutrients vegans may want to pay more attention to (1:08:46)
- Omega 3s: Omega-3 EPA | MacroFactor, Omega-3 DHA | MacroFactor
- Individual Amino Acids (primarily lysine, methionine, and tryptophan):
- B12: Vitamin B12 (Cobalamin) | MacroFactor
- Calcium, Iron, Zinc, and Selenium:
Be sure to avoid “micronutrient reductionism” (1:21:58)
- Polyphenols: The Role of Polyphenols in Human Health and Food Systems: A Mini-Review - PMC
- Isothiocyanates: Isothiocyanates | Linus Pauling Institute
Q&A (1:37:49)
Are multivitamins overrated? (1:38:37)
- 2013 meta: Multivitamin-multimineral supplementation and mortality: a meta-analysis of randomized controlled trials
- Subsequent metas: Vitamin and Mineral Supplements for the Primary Prevention of Cardiovascular Disease and Cancer: Updated Evidence Report and Systematic Review for the US Preventive Services Task Force | Cardiology | JAMA, Association of Multivitamin and Mineral Supplementation and Risk of Cardiovascular Disease | Circulation
- 2020 BMJ narrative review: Health effects of vitamin and mineral supplements | The BMJ
- Calcium + vitamin D for fractures: Calcium plus vitamin D supplementation and risk of fractures: an updated meta-analysis from the National Osteoporosis Foundation
Is low blood vitamin D often the result of some other underlying problem? (1:57:33)
- Barbell medicine episode: Episode #152: Vitamin D with Dr. Austin Baraki
- Relevant research/perspective papers:
- Real‐world evidence for the effectiveness of vitamin D supplementation in reduction of total and cause‐specific mortality
- Low vitamin D is a marker for poor health and increased risk for disease: But causality is still unclear in most cases | JIM
- Vitamin D: health panacea or false prophet?
- Vitamin D deficiency 2.0: an update on the current status worldwide - PMC
- Vitamin D: a negative acute phase reactant | Journal of Clinical Pathology
- Vitamin D and Cancer | IARC
- Skeletal and Extraskeletal Actions of Vitamin D: Current Evidence and Outstanding Questions
- Optimal vitamin D status: a critical analysis on the basis of evidence-based medicine
Are there any good proxy measurements to know if you’re meeting micronutrient targets without needing to track micronutrients? (2:09:19)
Folic acid supplementation when trying to get pregnant (2:12:38)
- 2011 review: Folic Acid Food Fortification—Its History, Effect, Concerns, and Future Directions - PMC
- 2022 paper arguing for global folate fortification: Preventing birth defects, saving lives, and promoting health equity: an urgent call to action for universal mandatory food fortification with folic acid
- Letter to the editor calling for caution against universal fortification: Mandatory food fortification with folic acid - The Lancet Global Health
- General info on neural tube defects: Neural tube defects: a review of global prevalence, causes, and primary prevention
Evidence of vitamin K along with vitamin D and Boron supplementation (2:21:04)
Vitamin K
- Optimistic epidemiological research: Vitamin K Intake and Atherosclerotic Cardiovascular Disease in the Danish Diet Cancer and Health Study
- Less clarity from interventions currently: Vitamin K Supplementation for the Prevention of Cardiovascular Disease: Where Is the Evidence? A Systematic Review of Controlled Trials
Boron
- NIH factsheet: Boron - Health Professional Fact Sheet
- 2015 cheerleading review: Nothing Boring About Boron | IMCJ
- Examine.com page: Boron health benefits, dosage, safety, side effects, and supporting evidence. | Supplements | Examine
- Important note: at one point when answering the question related to boron, I referenced dosages of 2g and 500mg. I meant 2mg and 500mcg. Do not take 2g (or even 500mg) of boron.
MORE FROM THE SBS TEAM
- Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
- Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
- Join the SBS Facebook group and Subreddit.
RECOMMENDED PRODUCTS
- Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
- BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
- MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
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