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.

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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)

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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)

Content discussed in this episode:

Nutrients that are often overconsumed (21:52)

Chart summarizing content in this section

Added sugar

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

Trans Fats | MacroFactor

Nutrients that are frequently under-consumed (44:14)

Most of the data related to under-consumed nutrients came from these sources:

More on individual nutrients

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):
- Lysine | MacroFactor
- Methionine | MacroFactor
- Tryptophan | MacroFactor
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)

Is low blood vitamin D often the result of some other underlying problem? (1:57:33)

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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