‘Are You Deficient? How to Spot Common Nutrient Deficiencies: Iron, Vitamin D, and Vitamin B12’
In this week’s episode, we take a look at some of the most common nutrient deficiencies facing the nation. We’ll investigate some of the possible causes and most high-risk populations, alongside frequent symptoms and signs that your body may emit to indicate a lack. We’ll also be exploring some options for supporting healthy levels, such as supplements and lifestyle changes.
IRON: UNDERSTANDING ONE OF THE MOST COMMON DEFICIENCIES
Iron is a critical nutrient - it forms part of the red blood cell process of transporting oxygen around the body. All the cells in the body require oxygen to function. If an area of the body is not able to receive the oxygen it needs, the tissues will begin to die. Common signs and symptoms of an iron deficiency are tissue breakdown (dry skin and poor wound healing), breathlessness after minimal exertion, fatigue, restlessness, and poor sleep - all rising from a lack of oxygen supply to the biochemical process. Whilst it is such a key nutrient, the body is unable to produce iron itself and relies fully on absorbing all iron from our diet. Iron can be sourced from dark, leafy greens and red meat (with extremely high levels in organ meat in particular), with a focus on obtaining organic produce to maximise the nutrients available. Ingested heavy metals can also compete with iron and reduce the amount of iron that is absorbed by the body by bonding in its place. A significant part of iron processing is done through stomach acid breakdown. Those taking any medications that affect stomach acid quality and quantity are at a higher risk of iron malabsorption. This includes those taking anti-reflux medications and non-steroidal anti-inflammatory medications (NSAIDS), where bleeding can be triggered and therefore a loss of iron. Supplementation can help support iron levels, such as increasing iron-rich foods in the diet, taking iron supplements alongside vitamin C to increase absorption, and monitoring any other medications that may affect levels.
EXPLORING VITAMIN D: ARE WE TOO SUN-SMART?
Vitamin D is required by the body for a broad range of biochemical processes. It plays a large role in ensuring healthy immune system function, and also aids with the growth and development of bones. It also plays a large role in hormone production and regulation. Common symptoms of vitamin D deficiency are then related to these areas, with joint and bone pain, fatigue, muscle weakness, and a weak immune system indicating that vitamin D levels may be dropping well below the recommended amount. Our main source of vitamin D is from the sun’s UV rays on the skin's surface. Whilst Australia is known as a sun-soaked country, its population is one of the most vitamin D deficient in the world. Sun-safe protocols have been designed to keep the skyrocketing rates of skin cancer in check (which has been highly successful), however, there is a critical balance required between safe and risky sun exposure. Safe sun exposure is needed to absorb vitamin D through the skin membrane, where cholesterol then ‘activates’ the nutrient into a usable form for the body. Those who are taking cholesterol-reducing medications, such as statins, should have their vitamin D levels tested and look to support it with external sources where required. Lifestyles have significantly changed in modern society, and with high pollution levels, decreasing amounts of working outside, and high-rise buildings reducing the amount of sun exposure we are able to obtain. To ensure that vitamin D is readily available in the body, it is recommended to include safe amounts of sun exposure daily, as well as supplementing with ingestable vitamin D, which can be in the form of supplements or even vitamin D-rich foods, such as sunlight-grown mushrooms. When considering vitamin D supplementation, those suffering from illness or taking medication related to bones, hormones, and the immune system, such as menopause, recent surgery, or corticosteroids, would also benefit from increasing their intake. There are minimal side effects when taking increased amounts of vitamin D.
VITAMIN B12 AND THE HIDDEN SIGNS OF DEFICIENCY YOU’RE MISSING
Vitamin B12 and iron are usually viewed as related nutrients, as both work in the blood cell system. It works to aid in the maturation of infantile red blood cells and assists with activating their function. As it has a similar function to iron, there are a lot of shared symptoms that can mean it is difficult to differentiate between the two deficiencies. However, there are a few specific signs that are usually only related to a B12 deficiency. Heart palpitations are the most common, with a lack of the nutrient affecting the mitral valve of the heart. Other symptoms may include numbness and tingling in the extremities, oral manifestations such as swollen tongue, cracked lips, and ulcers, and cognitive complications such as brain fog. This is due to the influence B12 has on other organ systems, such as the liver detoxing process (where a lack increases hormone production that then affects hardening arteries and reproductive issues), and also the function of the nervous system (as it supports the growth of nervous tissue). B12 is activated in the stomach, and is heavily reliant on a good quality and quantity of stomach acid. Poor stomach acid may mean that it the intake is adequate but not easily absorbed. Stomach acid can be affected by stress hormones, stomach bacteria and infections, and some medications such as anti-reflux medication. Other medications for diabetes and mental health disorders can also cause imbalances and require an additional source of B12 to supplement the diminishing levels. Vitamin B12 is commonly found in meat and dairy products, but whilst fortified grains are also an option for vegetarians and vegans, they are usually insufficient to maintain the required level in the body for optimal function. Vitamin B12 supplements can be a useful adjunct for those who are considered to have a deficiency.
MORE FROM LUMINOUS BODY
To listen to the entire Luminous Body podcast episode ‘Are You Deficient? How to Spot Common Nutrient Deficiencies: Iron, Vitamin D, and Vitamin B12’, you can play on Apple Podcasts or Spotify. For more inspiring stories and messages, head to the Luminous Body website or book a consultation with Dr Jaxson or Dr Hilary.