The Stronger By Science Podcast
Understanding Micronutrient Targets: What Do They Mean, and Where Do They Come From?
Podcast summary created with Snipd AI
Quick takeaways
- Determining DRI targets involves analyzing data from relevant studies and establishing values to guide nutrient consumption.
- The nutrient content of plants can vary, resulting in significant differences in vitamin and mineral content.
- Tracking micronutrient intake can be imprecise due to the variability of nutrient content in foods.
- Focusing on nutrient intake ranges rather than exact targets is more useful.
- Micronutrient deficiencies are a major concern in lower income countries and addressing this issue requires increased funding.
Deep dives
Determining Analytical Endpoints
The first step in determining DRI targets is to determine the appropriate analytical endpoint, which could be balance studies, blood biomarkers, or symptomology.
Analyzing the Data
The second step involves analyzing the data from relevant studies, often through systematic reviews and meta-analyses, to determine average requirements and intake levels.
Setting the DRI Targets
Based on the analyzed data, values such as EAR, RDA, LTI, AI, and UL are established for each nutrient to guide nutrient consumption.
Considerations and Variability
Determining DRI targets can be challenging due to variability in research findings and the need to balance optimal intake with a margin of safety.
The variability of nutrient content in plants and animals
The nutrient content of plants can vary depending on the needs of the plant at different stages of growth or by region due to soil conditions. This can result in significant differences in vitamin and mineral content. Animal products can also have varying nutrient concentrations due to bioaccumulation, where nutrients accumulate as you move up the food chain.
Imprecision of nutrient intake tracking
Tracking micronutrient intake through logging food can be more imprecise than tracking macronutrients, with larger absolute errors and persistence over time. Variability in nutrient content of foods, such as fruits and vegetables, can be influenced by factors like seasonality, geography, and farming practices. This can result in significant overestimates or underestimates in nutrient intake.
The importance of nutrient ranges
Instead of focusing on exact nutrient targets, it is more useful to consider nutrient intake ranges. Insufficient intake below the lower limit may result in deficiencies or insufficiencies, while intakes between the lower limit and the recommended range are generally okay. Intakes above the recommended range are generally good, but additional benefits may be limited. Micronutrient tracking is influenced by imprecision and the variability of nutrient content in foods.
Bioaccumulation in animals
Certain nutrients, like omega-3 fatty acids, can accumulate in animals as they move up the food chain. This can result in differences in nutrient concentrations between wild and farm-raised animals. Bioaccumulation can also occur for substances like mercury, leading to higher levels in predatory fish.
Open Questions and Sparse Research on Micronutrient Intake
There are still many open questions and limited research when it comes to micronutrient intake. Essential nutrients and their intake needs are still not fully understood, and there are methodological and analytical concerns regarding the existing data. Despite this, for most people in developed countries with access to diverse food choices, micronutrient deficiencies are not a major concern, thanks to the sufficient food supply. However, in lower income countries, severe micronutrient deficiencies are still prevalent, causing significant health issues and even deaths. Addressing this global issue would require increased funding for initiatives targeting malnutrition.
The Role of Micronutrients in Viking Success
Vitamin D-rich fish consumption played a significant role in the success of the Vikings, allowing them to grow taller and stronger compared to other Europeans at the time. Their consumption of cod liver and cod liver oil, rich in vitamin D, helped prevent the growth stunting effects of vitamin D deficiencies, which were common in other parts of Europe. The Vikings' physical advantage had far-reaching consequences, influencing language evolution and the development of feudal order in Europe. This historical example showcases the importance of proper micronutrient intake and its impact on human health and societies.
In this episode (which is Part 2 of our micronutrient series), Greg and Lyndsey discuss nutrient targets: where they come from, what they mean, and how to think about them. They also talk about the relative imprecision of micronutrient tracking, why micronutrient content can differ so much within a single food, and why it can be challenging to track your micronutrient intake in the first place.
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TIME STAMPS
Intro (0:00)
Recommendations and good vibes (0:20)
- Lyndsey – Bottoms movie
- Davie High fight club news report
- Greg – Telemarketers docu-series
- Reply All “Long Distance” podcast episodes
Housekeeping notes (8:45)
Recommended products and more from the SBS team (11:50)
- 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.
Episode 1 in the Micronutrient Series
History of RDAs and Government Micronutrient Recommendations (14:53)
- The 100-Year History of Vitamins - Supplement Facts - Better Nutrition
- Vitamins Come to Dinner | Science History Institute
- Are We Well Fed?: A Report on the Diets of Families in the United States (Miscellaneous Publication No. 430)
- The History and Future of Dietary Guidance in America - PMC
- Dietary Guidelines for Americans, 2020-2025
- Dietary Reference Intakes Development | health.gov
- History of Nutrition: The Long Road Leading to the Dietary Reference Intakes for the United States and Canada
Ongoing DRV-related publications from the EFSA
Micronutrient series on the website
Micronutrient content in the MacroFactor knowledge base
Understanding Micronutrient Targets and the DRI Framework (37:13)
How EARs, RDAs, and LTIs are Determined (59:52)
- EFSA publication on calcium, used as an example
- Figure showing data used to define calcium DRVs (from this article)
General discussion of the implications of imprecise research and large inter-individual variability (1:21:21)
- Note: I was right about magnesium, and wrong about calcium. Calcium carbonate is the more common version in supplements (not oxide). Chelated calcium is generally a bit better than calcium carbonate, but the difference between calcium carbonate and chelated calcium isn’t NEARLY as large as the difference between magnesium oxide and chelated magnesium.
The relative imprecision of micronutrient tracking (and WHY micronutrient content can differ so much within a single food) (1:49:30)
- Why labeling error generally doesn’t matter much for calorie (and macronutrient) tracking: SBS article – Nutrition Labels Are Inaccurate (and the Math Behind Why It Doesn’t Matter)
- Variable vitamin C content in spinach
- Slightly higher nutrient levels in similar foods in Germany than the Netherlands
- Soil health and nutrient density
- Many roles of vitamin C in plants
- MacroFactor knowledge base content on selenium
- Selenium uptake in plants
- Regional selenium differences in the US
- Regional selenium differences in China
- Selenium intake and diabetes
- Selenium and cancer
- General selenium content
- Omega-3 content in farmed vs fresh salmon
- Generally high vitamin A levels in the livers of numerous arctic predators
Why it can be challenging to track your micronutrient intake in the first place (2:22:27)
- Nutrient reporting frequencies in the UK graphic: (from this study, discussed in this article)
Wrap-up and conclusions (2:28:39)
Depressing final thought (2:35:49)
Cool, less depressing final thought (2:42:16)
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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