Is it time to consider nutrient supplementation?

Typically, it’s understood nutritional supplements can supply us with additional vitamins and minerals. These are intended to be taken when we are not getting adequate nutrients from our diet. Yet, there are additional compounds which we can obtain from food that are also beneficial.

“Food first” is my motto. That is why I like to evaluate what I am eating when resolving deficiencies in the nutrients my body needs. Micronutrients are important to optimal health and we need to be taking these in.

A vitamin or mineral nutritional deficiency will occur when we don’t absorb or get enough from our diet. These essential vitamins and minerals, when in food, are accompanied by enzymes, beneficial bacteria, and many non-essential compounds like carotenoids, flavonoids, and antioxidants. These offer important benefits and can aid in the absorption and utilization of the essential nutrients.

Certainly, a food first approach has many advantages besides increasing our exposure to these non-essential compounds. Food tastes better than a capsule and is more enjoyable to swallow. I love eating all the flavors, colors, and textures. And I really enjoy the social aspect of coming together as family and friends.

But even eating a nutrient dense, whole food, diet still will, unfortunately, probably not meet all our micronutrient needs. And I, for one, do not eat that well all the time and this makes matters even worse. Many of our chronic diseases and disorders arise out of nutrient deficiencies.

When we feel tired, weak, have an immune system that can’t keep up with normal exposures, or one that runs over-active and starts attacking our own cells, can be indications of a lack of proper balance of nutrients. Other signs that something could be missing include problems sleeping, brain fog, depression, heart palpitations, leg cramps, hair loss, and brittle nails.

The most common deficiencies include A and B vitamins, iron, iodine, magnesium, calcium, vitamin D and K, omega 3s, and zinc. It is possible to be deficient in almost any nutrient, but these are pretty common. And having digestive issues, such as acid reflux or irritable bowel, makes the likelihood even higher.

We can fix many imbalances by changes in our diet. Eating more of some things and less of others can balance nutrients out. Keeping a food diary will help towards understanding what you are eating, and what you are not. If you are like me, I tend to forget what I ate a few days ago.

There are compounds called cofactors or coenzymes that make processes in our body happen. They increase the rate at which chemical reactions occur. The breakdown, transformation, and utilization of our nutrients can depend upon these metabolic helpers.

Just like varying compounds in food help with the absorption of vitamins and minerals, certain cofactors help other supplements metabolize better. Taking vitamin K with vitamin D helps with utilization of the D. Making sure you have plenty of magnesium when taking calcium supports calcium to get to your bones and not be deposited in your joints or arteries.

Nutrient deficiencies are not always caused by poor eating. Sometimes medications we take will deplete essential vitamins and minerals. At other times, disfunction of our digestive system influences what we are able to absorb. Genetics play a role. I think all these should be addressed before supplementing.

For example, calcium deficiencies can arise from low stomach acid and taking a prescriptive proton pump inhibitor.

Absorption of fat-soluble vitamins, such as A, K, D and E, can be impaired by low stimulation of bile from the gallbladder. And the folic acid form of vitamin B9 may not be utilized if you have methylation gene variations.

Bottom line is try to get your nutrients from food first and remember needs will vary from those around you.

Fix underlying gut issues and prescription drug nutrient deficiencies. Then, when you have identified you still need more, then supplement.

I have a whole book just on drug induced nutrient depletion. Come on down if you want to see it.

Scott Porter, a functional medicine pharmacist, is the director of the Center for Functional Nutrition at Sandpoint Super Drug.