Many Americans are deficient...are you one of them?

Deficiencies are not quite as common in the United States as in other parts of the world, but still, some American struggle to get the nutrients they need. You may think this does not relate to you, but it’s not exclusive to age, gender, skin color, diet, financial status, education, or current health.

Some of the most common deficiencies present in all age groups are iron, B12, folate, vitamin D, vitamin C, magnesium, potassium, calcium, iodine, and omega fatty acid deficiency.

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Now obviously some may be more prone to certain ones than others. Pregnant women, for example, need more folate and iron. Those who have Celiac disease or follow a gluten-free or vegan diet may need more B-vitamins, folate, and iron as well. The Northeast region, for example, has a high prevalence of Vitamin D deficiency due to a higher number of cloudy and cold days. Calcium and vitamin D are also very important for older women, specifically after they hit menopause. Most importantly, deficiencies can and will cause or increase inflammatory activity.

Most COMMON deficiencies (Part I):

If I had to pick one…wait no, I can’t. Everyone is different, and well, some deficiencies manifest in some, while in others, they don’t. Why? There is no clear answer. But let’s examine these a little closer:

1) Iron Deficiency Anemia:

IDA is a very commonly occurring condition, but that does not make it “normal” in any way. Iron is a vital part of hemoglobin, the red blood cell in our bodies that helps carry oxygen throughout. But iron is also very sensitive in terms of how it’s absorbed. It begins in the small intestine, where many factors, from gastric acid levels to concomitant medications, supplements, and other foods can increase or decrease its absorption significantly. This might explain why it’s not necessarily just vegans/vegetarians, those with heavy menstrual periods, or some with occult blood loss (a bleeding stomach ulcer for example) who can suffer from this deficiency. In pregnant women, it makes sense, the fetus depletes your iron stores.

But what about us, the average ones?

Well, iron needs acid to be properly absorbed, and common dietary elements such as fiber and bran can impede absorption while vitamin C helps increase it. Some medicines such as antibiotics and acid-reflux prescription drugs can also decrease absorption. The underlying cause of malabsorption can also be related to overall problems with absorption such as in those with Celiac disease, atrophic gastritis, Helicobacter Pylori infection (responsible for ulcers), and those who have undergone significant gastrointestinal surgery. The interesting part is that you don’t necessarily need to suffer from these issues to this extent, but your iron levels may still be below optimal. That is why supporting your digestive health and immune system through diet, supplementation, and things to decrease inflammation (ironic, isn’t it?) can make a difference.

So if you suffer from: “always being cold”, excess fatigue or sleepiness, feeling dizzy or lightheaded, notice changes in your skin or nail color (becoming pale), weakness, shortness of breath, or strangle muscle cramps in your legs at night, please get your iron levels checked. Iron supplements are widely available and prescribed these days, but as I mentioned previously, identifying the root cause is important, and requires you to work with a certified professional. And if you follow a certain diet (vegan or vegetarian for ex.), please make sure you incorporate plenty of iron-rich foods or supplements into your routine. Foods most abundant in iron are meats, seafood, legumes like peas and beans, nuts, leafy green vegetables, and wheat products. Feel free to message me if you have any more questions or if I can offer you some support.

2) B-12 Deficiency:

Many Americans suffer from a B-vitamin deficiency in general, not just B-12. Nevertheless, B-12 is the most common. Why, though? You may ask. Well, our diet is actually very rich in vitamin B-12. The most common sources of B12 are meats, eggs, seafood, and dairy. Hence, vegans and vegetarians, beware. You may need vitamin B12 supplementation. Formally diagnosed gastritis, pancreatitis, or a history of extensive bowel surgery can lead to this type of deficiency. Overgrowth of certain bacteria, low or decreased levels of acid in your stomach, or taking certain medications (for diabetes, for example), can all act as causes.

Again, you begin to notice a trend. The state of your digestive health has a lot to do with proper absorption of nutrients, and as a result, decreased inflammation. So if you suffer from numbness/tingling, a burning tongue, abdominal pain, “brain fog”, mood changes, weight loss, excessive fatigue, and dizziness, please seek care. Vitamin B-12 plays a heavy role in nervous system function. B-12 supplements are available over the counter, but you may need a prescription-strength dose to fix your levels and get relief from symptoms. Otherwise, and I’ll sound like I’m lecturing you, please take care of your digestive health!

3) Folate:

Folate is another crucial element. You may have heard or seen the poor newborns with part of the skull missing, parts of the spinal cord protruding, or other scary malformations. The reason is folate deficiency. Their mothers were (not a given) but most likely deficient in folate, so the babies were born with something called “neural tube defects”. Now that you know how important it is to get enough folate if you are of childbearing age, folate deficiency can be a problem for other groups as well. The good news is that many of the products we already consume are enriched with folate. The bad news is that there are people who not only can't consume naturally folate-rich foods but are also forced to abstain from enriched products (wheat for the most part). Our Celiac friends, for example, who are also vegan, may have an extra hard time getting enough folate. But folate is found in many fruits and veggies, beans, nuts and seeds, and some dairy, including eggs. So one would have to be pretty malnourished or suffer from a condition such as alcoholism that depletes all your nutrients, to be folate deficient.

Yet there are some people prone to this deficiency because of other causes of malabsorption. Similar to the others, Celiac, extensive bowel surgery, pancreatitis, and some infections can predispose you to poor absorption. So it’s important to maintain your gut health and supplement your digestion with nutrient-rich foods, support your intestinal lining, and supplement with digestive enzymes as necessary. Of note, some medications (those for arthritis, lupus, diabetes, and antibiotics) can also lead to poor absorption and must be kept in mind. PPIs are also a comparable evil in this manner, as they decrease acid production and therefore absorption. Symptoms of folate deficiency are very similar to B12, and while supplements are easily accessible, remember friends, root cause!