The Ins and Outs of Micronutrients
It’s all about the Balance of Micronutrients
There are many reasons to understand micronutrients. Micronutrients include the various vitamins and minerals that are essential to human biology. One of the main reasons to learn about them is that our food has become so processed, we have lost a lot of the nutrients that it once had. Another reason is that people who do not eat a balanced diet often lack certain vitamins or minerals in their bodies and taking supplements can help provide those missing nutrients. Lastly, some vitamins and minerals have been linked to physical health benefits such as reducing the risk for cardiovascular disease, stroke, osteoporosis, and other bone-related diseases.
What micronutrients are vital for physical health?
Vitamins and minerals play an essential role in several functions of the body which include: maintenance of bone density, maintenance of muscle tissue, the release of hormones in the pituitary gland, providing energy for basic life functions, and more.
Without vitamins and minerals, our bodies would be unable to function at baseline, let alone perform optimally.
Vitamins can be broken down into two general categories, fat-soluble and water-soluble.
Fat-soluble vitamins are almost always stored in the liver where they can be used throughout the body for vitality.
However, fat-soluble vitamins can take a very long time to be eliminated from the body which means that they can build up in the liver and may even cause toxicity and serious health issues if not regulated properly.
Water-soluble vitamins are easier to eliminate from the body than fat-soluble vitamins which means that they can be a good choice for people who have trouble regulating their intake of other types of vitamin supplements. Water-soluble vitamins also pose less risk for toxicity and health issues because they can be eliminated much more quickly in the body. The only downside is that water-soluble vitamins don’t store well so you need to take them on a daily basis whereas fat-soluble ones will last longer if taken every few days, weeks, or months.
What about the benefits of the mineral world?
There are man minerals that your body needs for proper functioning. Each mineral has its own function in the body, for example, iron keeps red blood cells healthy and helps your immune system fight off infection.
Calcium — supports bone health
Potassium — supports heart health
Phosphorus — provides DNA and RNA formation
Sodium- helps transmit nerve impulses, helps regulate blood pressure, and helps with water balance
Magnesium — supports bone health as well as muscle contraction and relaxation
Chloride — supports heart health, helps the body maintain fluid levels and digestive functions.
Manganese — helps with bone development and supports brain function
Zinc — helps maintain a healthy immune system, hair growth, and wound healing, as well as supporting vision health
There are several food sources that provide these minerals however it can be difficult to get all of your nutrients from food alone. In order to be maintained, minerals such as iron, potassium, and sodium need to come from the diet. Since our food supply has become so processed, mineral deficiencies are very common in people who eat poorly.
What are the main sources of these necessary micronutrients?
The key to getting enough vitamins and minerals is a balanced diet that includes fruits, vegetables, whole grains, proteins, and dairy.
When planning your meals, try to include:
Low Sugar Fruits such as berries or melons
Various Vegetables including dark leafy greens like spinach or kale
Safe Whole grains such as brown rice and quinoa (you can even try blending whole grains into a smoothie!)
Pastured Proteins including eggs, fish, chicken, pork, or beef
Raw Dairy such as cheese, milk, yogurt.
Humans are not very efficient at absorbing nutrients directly from plants (or whole grains) so it is best to include some animal products in your diet for the vitamins and minerals they provide. Nutrients like Vitamin D can be absorbed if you expose a large amount of your skin to the sun for a short period of time.
For those who may not eat a balanced diet, it can be difficult to get enough vitamins and minerals from food alone so taking vitamin supplements may be needed.
Why is it so difficult to get what we need from our food in the modern world?
Nutrient-depleted soil makes it difficult to grow healthy food crops. This means that the roots of the plants will not be able to absorb as many nutrients from the soil as they would in healthy soil. Furthermore, processing and storage methods for produce can contribute to nutrient loss and there is no set way of ensuring that the vitamins or minerals added to processed food remain intact.
So for everyone who doesn’t live near a grocery store with quality products, it is important to ensure they’re getting the needed vitamins and minerals.
What are a few things that might happen if you don’t get enough micronutrients?
When people don’t get enough vitamins and minerals, several things can result:
You may begin to feel fatigued which can further decrease your motivation to eat a balanced diet or increase physical activity.
Your body may lose its ability to properly absorb nutrients that are present in food.
Your body will stop functioning at its best, causing many health issues.
If you are experiencing any symptoms of a micronutrient deficiency it is very important to get proper testing and consider increasing the amount of vitamins and minerals in your diet or adding supplements.
Do I need to take a micronutrient supplement?
If you have any doubts about whether or not you should take supplements, then you should see your health practitioner Your age, lifestyle, and nutrition levels will determine whether or not you need to take a supplement.
Here are some basic guidelines that may help you decide:
A balanced diet for adults should be between 2000–3000 calories per day depending on your weight and activity level. An unbalanced diet can have a negative effect on your health.
If you do not get enough nutrients from food, or have trouble absorbing the ones you do eat due to indigestion issues, then it may be recommended to take a micronutrient supplement.
It is very important to take your supplements with food as vitamin and mineral absorption rates are typically lower when taken on an empty stomach.
If you decide not to take a supplement, or if you are taking a supplement but decide that you want to start eating more healthily then you should see the following list of recommended healthy eating habits:
Eat at least 5 servings of fruits and vegetables per day
Drink plenty of mineralized water — 8 glasses a day for women and 10 for men
Avoid drinking sodas and sugary drinks with little nutritional value.
There are many types of vitamins and minerals, designed to address particular dietary or lifestyle needs such as prenatal vitamins, multivitamins, or simply a vitamin C supplement to help combat colds.
How Much do You Need for Your Specific Situation?
The recommended daily allowance (RDA) for vitamins and minerals is usually listed on the packaging of any vitamin supplement. However, these recommendations are just that — recommendations and by no means constitute what is necessary for an individual. Proper micronutrient assessments are critical to understanding what you may benefit from and how much of it you require.
If you have certain medical conditions, are on a particular medication, or engage in a specific activity that may affect your nutritional needs, it is best to get tested and then formulate a data-driven plan of how much supplementation you should be taking.
The RDA for vitamins can change depending on a number of factors:
Age (pregnant women need higher levels than others)
Gender (females absorb vitamin B6 better and faster)
Weight (obese individuals will need more nutrients for the mass of their weight)
Activity level (the more active you are, the more vitamins and minerals you’ll need to maintain energy levels).
Nutrient Precautions
There are some things that you should know about the different types of supplements:
Vitamin D — this vitamin is vital to the absorption of calcium and promotes bone growth and health. You can get vitamin D from the sun or from fish and dairy products. If you decide to take a supplement, combine it with calcium (and vitamin K if appropriate) for maximum effect.
Vitamin C — this is an antioxidant that can help boost your immune system as well as fight free radicals in the body. It also can help you to absorb iron more efficiently.
Vitamin E — this vitamin is an antioxidant that helps the immune system fight off free radicals as well as helping your skin stay healthy. It can be found in wheat germ oil, sunflower seeds, nuts, and fatty fish like salmon. You should never take more than 1000 IU per day unless under the supervision of a doctor (or 5000IU if you are pregnant). The negative effects may include nausea, diarrhea, or vomiting.
Magnesium Glycinate — This supplement is responsible for breaking down glycogen into glucose which provides energy throughout your body as well as assisting in tissue repair. You will need at least 400–500mg in your daily. There are plenty of foods that provide magnesium. Magnesium deficiency may lead to constipation, fatigue, and muscle aches.
Iron — this critical mineral helps you transport oxygen through your body and is needed for the proper functioning of the immune system and cell growth. It is recommended that women who menstruate take 18mg daily but if you are anemic or pregnant then that number jumps to 27–30 mg/day. Overdose (more than 30mg per day) can be fatal so make sure it’s given to you under professional supervision should you require more than 18mg a day.
Some people get all their nutrients from eating the right foods but if you are not able to eat “superfoods” that deliver a full range of healthy nutrition or have trouble absorbing the ones you do, then it may be necessary to take a supplement as well as eating right. Nutrients can be provided by nutritional supplements which come in many different forms and flavors — from powders, tablets, and chewable, to gummies, liquids, and creams.
Given how variable someone’s individual needs are it’s recommended to arm yourself with the functional data required to know exactly what you need.
The importance of micronutrient testing prior to supplementation
If you are going to take a nutritional supplement, it is important to first get tested for nutrient deficiencies. The reason for this is because the body uses nutrients in certain combinations to produce specific reactions. For instance:
Vitamin A and zinc work together with enzymes that promote growth and healthy skin
Iron requires vitamin C to be absorbable by the body and works together with protein for cell development
Calcium gets better absorbed if you have plenty of magnesium
Do you see the pattern beginning to form here? Your body doesn’t work alone when it comes to taking in nutrients. So whether we are talking about vitamins or minerals, your specific needs will depend on where you live, your diet and lifestyle as well as your family history. They may also be influenced by exposure to sunlight, tobacco use, and alcohol consumption.
A micronutrient test can help determine what vitamins or minerals you need more of so that you are only taking exactly what you need. Make sure that if you do take a supplement (or plan to), get tested for nutrient deficiencies first. Our Amenti Wellness team will create a custom nutritional support protocol tailored to your specific needs so that your supplementation isn’t causing more imbalances than you already have.
Intracellular VS Extracellular Micronutrients
Micronutrients that are free-floating in your blood and exist outside the cells have been named extracellular micronutrients. These nutrients can be found within a person’s serum, which is what makes it so easy to measure them because there they will always remain as static numbers. Extracellular nutrient tests reflect a person’s diet over only a short time frame; these results give an assessment of their baseline levels for all essential vitamins and minerals needed along with any supplements or food consumed during this timeframe.
Extracellular micronutrients have been well studied and deficiencies related to chronic diseases including cancer, diabetes, cardiovascular disease. Testing extracellular micronutrients also play a role in preventive maintenance.
Circulating white blood cells and red blood cells absorb nutrients known as intracellular micronutrients. Cellular absorption of these critical micronutrients is an important step in maintaining optimal functioning for all bodily tissues. Even if you’re consuming a nutrient-rich diet or supplements, they may not be enough to provide adequate levels that can prevent deficiencies from occurring.
As a person ages, their cells usually become more deficient in nutrients so it is important to monitor the levels of intracellular micronutrients to ensure that you are absorbing what you need.
Groundbreaking functional micronutrient analysis
A micronutrient test is a lab analysis done on whole blood samples that look for nutrient deficiencies and excesses. The average person has over 60 different micronutrients that they are trying to get into balance every day — that’s an enormous responsibility!
Understanding and addressing the nutritional needs of your cells will help to maintain peak functioning, support lean muscle mass, increase endurance and maximize energy. Micronutrient testing can also be used for managing fertility, preventing osteoporosis and other bone diseases as well as supporting the healthy development of children.
Conventional panels may not provide you with the level of insights you require to achieve the benefits of a micronutrient protocol. Amenti Wellness offers a more comprehensive approach by offering the most advanced form of micronutrient testing. This enables us to recommend changes that are specific to your unique needs and goals.
Testing for Your Foundational Nutritional Status
Vibrant America Micronutrients Test is the only comprehensive test that provides a thorough understanding of your micronutrient requirements by analyzing the environment inside and outside of your cell. The Micronutrient Test helps improve overall health and well-being by determining extracellular and intracellular micronutrient levels in vitamin, mineral, antioxidant, fatty acid, or amino acids. It offers a detailed analysis of your ability to metabolize essential nutrients so that you can be certain to support your specific nutritional status.
This simple blood test is an important step in determining the health of your cells so that you can maintain optimal functionality. Micronutrient testing can be used by anyone looking to optimize their health and well-being. It is also helpful for those who are suffering from acute or chronic conditions that might require specific nutritional support.
Conclusion
Foods and supplements are not magic bullets for good health — they are just tools to support what your body is capable of doing. When it comes to getting a supplement, the most important thing is to be well-informed about how nutrients work together and which ones you need more of to feel your best. That way you can choose only what you truly need without wasting money on something that doesn’t work for you or even worse, causing negative side effects.
Check out the Amenti Wellness INSIDE-OUT Functional Bioenergetic Micronutrient Program today to get the deepest levels of insights into your intracellular and extra-cellular micronutrient status and formulate a pathway back to radiant health.