Top 5 Nutritional Deficiencies | AKA Supplements people commonly have to take
Sometimes helping a patient get well is very simple. We assess to see if they are low in the most common nutritional deficiencies, and then we boost those nutrients up. Voila.
Protein
Men excel at consuming enough protein, but women often treat it as an optional suggestion. Not only is protein important for regulating many of our biochemical processes by being the building blocks of our immune cells, our hormone receptors, and our blood carrier vehicles, but it’s also integral for sparing muscle breakdown especially in our premenstrual phase. Most women should be aiming to consume over 100g of protein per day, and more in their luteal or postmenopausal stages, especially with exercise. Branch chain amino acids are particularly important.
Iron
Iron deficiency is the number one most common nutrient deficiency, and I think most of us know that. But what many of us don’t know is how to actually take that seriously. Iron is important because it’s required for oxygen transport within our body. Oxygen is a big deal!! We can often take on the attitude of “yeah I’m low, but I’m tough, I can handle it”, or “yes I’m always low because I have heavy periods”, and that’s the end of the discussion. Terrible. How are so many of us walking around in such a depleted state and not even attempting to feel optimal. Get your FULL iron panel tested and bring your ferritin between 50-80ug/L before ruling iron out as a cause of your health concerns.
Vitamin D
I have tested hundred of women in Ontario, and over 95% of them are low or deficient in vitamin D, even those that are supplementing with a standard dose of D3. Vitamin D is vital for our immune function, hormonal health, energy, bone health, neurological function and more. As much as I always try to encourage my patients to get everything they need in their diet, vitamin D is a nutrient that usually has to be supplemented.
Most Canadians require 2000-2500IU per day.
Vitamin B12
Though more readily available in a non-vegan/vegetarian diet, I still very often see low B12 in patient lab testing. B12 can be found in animal products and nutritional yeast. If you take a supplement, methylcobalamin is preferred to cyanocobalamin as it is the activated form. Most Ontario labs report normal as anything over 220 pmol/L, but most people feel more energy over 500 pmol/L.
Omega 3
Fishermen aside, most of us don’t consume enough fish to balance out our heavy omega 6 fatty acid consumption. I always emphasize to my patients that all supplements are just temporary supports to overcome the presenting obstacles to health. Once we have found their equilibrium, and a strong foundation in healthy diet and exercise, we don’t have to rely on supplements… EXCEPT for vitamin D and omega 3. I therefore love omega 3 fish oils that contain vitamin D.
Test then treat
It’s always important to get the full story before making a plan. Even though these are common deficiencies, knowing exactly where your numbers are at allows for a precise and effective treatment plan to be created. Talk to your family doctor or licensed naturopath about getting a full test panel done to determine your baseline.
Dr. Sarah Goulding | Naturopathic Doctor
Need help figuring out your numbers? Let’s run some tests 🙂