Which Micronutrients Are Worth Monitoring?

In the final episode of our micronutrient series, Greg and Lyndsey discuss which micronutrients are most worth monitoring and good food sources for the micronutrients you may be under-consuming. Then, we talk more broadly about why you shouldn’t allow a focus on micronutrients specifically to detract from the pursuit of a generally healthy diet. Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com TIME STAMPS Introduction (0:00) Recommendations and good vibes (0:20) FAT BEAR WEEK 806 Spring Cub Season Highlights Adult Bracket Reveal Stream Announcement for next episode: get your questions in for an all-Q&A episode! (8:06) Recommended products and more from the SBS team (9:35) Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Send your Q&A questions to podcast@strongerbyscience.com Getting into the content; discussing the difference between insufficient intake and deficient intake/status. (13:40) Episode 1 in the Micronutrient series Episode 2 in the Micronutrients series Landing page for micronutrient articles Content discussed in this episode: Which Micronutrients Are Worth Monitoring? Micronutrients Are Important, But They Aren’t Everything Landing page for micronutrient content in the KB Nutrients that are often overconsumed (21:52) Chart summarizing content in this section Added sugar USDA: Get the Facts: Added Sugars | Nutrition | CDC NHS: Sugar: the facts - NHS AHA: Dietary sugars intake and cardiovascular health: a scientific statement from the American Heart Association Saturated fat Intake in the US: Saturated Fat and Food Intakes of Adults - FSRG Dietary Data Briefs - NCBI Bookshelf Intake in the EU: Saturated fat intake across the EU, Norway and the United Kingdom | Knowledge for policy Higher intakes associated with more CVD: Saturated fat and trans-fat intakes and their replacement with other macronutrients: a systematic review and meta-analysis of prospective observational studies Saturated fat increases LDL cholesterol: Effects of saturated fatty acids on serum lipids and lipoproteins: a systematic review and regression analysis Reducing LDL reduces CVD with a strong dose-response relationship, suggesting causation: Association Between Lowering LDL-C and Cardiovascular Risk Reduction Among Different Therapeutic Interventions: A Systematic Review and Meta-analysis | Cardiology | JAMA Sodium Sodium intake and stroke: Association of sodium intake and major cardiovascular outcomes: a dose-response meta-analysis of prospective cohort studies Update on research related to other diseases: The impact of excessive salt intake on human health Excluded: Omega-6 Inflammation: Omega-6 fatty acids and inflammation Human health outcomes: Omega‐6 fats for the primary and secondary prevention of cardiovascular disease - Hooper, L - 2018 | Cochrane Library Nutrivore article: A Comprehensive Rebuttal to Seed Oil Sophistry Excluded: Trans Fats Trans Fats | MacroFactor Nutrients that are frequently under-consumed (44:14) Most of the data related to under-consumed nutrients came from these sources: Micronutrient Inadequacies in the US Population: an Overview | Linus Pauling Institute | Oregon State University Projected prevalence of inadequate nutrient intakes in Europe Omega-3 Fatty Acids - Health Professional Fact Sheet Should I be eating more fiber? - Harvard Health Choline - Health Professional Fact Sheet More on individual nutrients Fiber: Dietary Fat | MacroFactor Omega 3s: Omega-3 EPA | MacroFactor , Omega-3 DHA | MacroFactor Vitamin A: Vitamin A (Retinol) | MacroFactor Vitamin B6: Vitamin B6 (Pyridoxine) | MacroFactor Folate: Folate (Vitamin B9) | MacroFactor Vitamin C: Vitamin C (Ascorbic Acid) | MacroFactor Vitamin D: Vitamin D (Calciferol) | MacroFactor Vitamin E: Vitamin E (Tocopherol) | MacroFactor EFSA publication on Vitamin E: Scientific Opinion on Dietary Reference Values for vitamin E as α-tocopherol Vitamin K: Vitamin K (Phylloquinone and Menaquinone) Choline: Choline | MacroFactor Magnesium: Magnesium | MacroFactor Potassium: Potassium | MacroFactor Zinc: Zinc | MacroFactor Nutrients vegans may want to pay more attention to (1:08:46) Omega 3s: Omega-3 EPA | MacroFactor , Omega-3 DHA | MacroFactor Individual Amino Acids (primarily lysine, methionine, and tryptophan): Lysine | MacroFactor Methionine | MacroFactor Tryptophan | MacroFactor B12: Vitamin B12 (Cobalamin) | MacroFactor Calcium, Iron, Zinc, and Selenium: Iron Status of Vegetarian Adults: A Review of Literature - PMC Intake and adequacy of the vegan diet. A systematic review of the evidence Calcium | MacroFactor Iron | MacroFactor Zinc | MacroFactor Selenium | MacroFactor Be sure to avoid “micronutrient reductionism” (1:21:58) Polyphenols: The Role of Polyphenols in Human Health and Food Systems: A Mini-Review - PMC Isothiocyanates: Isothiocyanates | Linus Pauling Institute Q&A (1:37:49) Are multivitamins overrated? (1:38:37) 2013 meta: Multivitamin-multimineral supplementation and mortality: a meta-analysis of randomized controlled trials Subsequent metas: Vitamin and Mineral Supplements for the Primary Prevention of Cardiovascular Disease and Cancer: Updated Evidence Report and Systematic Review for the US Preventive Services Task Force | Cardiology | JAMA , Association of Multivitamin and Mineral Supplementation and Risk of Cardiovascular Disease | Circulation 2020 BMJ narrative review: Health effects of vitamin and mineral supplements | The BMJ Calcium + vitamin D for fractures: Calcium plus vitamin D supplementation and risk of fractures: an updated meta-analysis from the National Osteoporosis Foundation Is low blood vitamin D often the result of some other underlying problem? (1:57:33) Barbell medicine episode: Episode #152: Vitamin D with Dr. Austin Baraki Relevant research/perspective papers: Real‐world evidence for the effectiveness of vitamin D supplementation in reduction of total and cause‐specific mortality Low vitamin D is a marker for poor health and increased risk for disease: But causality is still unclear in most cases | JIM Vitamin D: health panacea or false prophet? Vitamin D deficiency 2.0: an update on the current status worldwide - PMC Vitamin D: a negative acute phase reactant | Journal of Clinical Pathology Vitamin D and Cancer | IARC Skeletal and Extraskeletal Actions of Vitamin D: Current Evidence and Outstanding Questions Optimal vitamin D status: a critical analysis on the basis of evidence-based medicine Are there any good proxy measurements to know if you’re meeting micronutrient targets without needing to track micronutrients? (2:09:19) Folic acid supplementation when trying to get pregnant (2:12:38) 2011 review: Folic Acid Food Fortification—Its History, Effect, Concerns, and Future Directions - PMC 2022 paper arguing for global folate fortification: Preventing birth defects, saving lives, and promoting health equity: an urgent call to action for universal mandatory food fortification with folic acid Letter to the editor calling for caution against universal fortification: Mandatory food fortification with folic acid - The Lancet Global Health General info on neural tube defects: Neural tube defects: a review of global prevalence, causes, and primary prevention Evidence of vitamin K along with vitamin D and Boron supplementation (2:21:04) Vitamin K Optimistic epidemiological research: Vitamin K Intake and Atherosclerotic Cardiovascular Disease in the Danish Diet Cancer and Health Study Less clarity from interventions currently: Vitamin K Supplementation for the Prevention of Cardiovascular Disease: Where Is the Evidence? A Systematic Review of Controlled Trials Boron NIH factsheet: Boron - Health Professional Fact Sheet 2015 cheerleading review: Nothing Boring About Boron | IMCJ Examine.com page: Boron health benefits, dosage, safety, side effects, and supporting evidence. | Supplements | Examine Important note: at one point when answering the question related to boron, I referenced dosages of 2g and 500mg. I meant 2mg and 500mcg. Do not take 2g (or even 500mg) of boron. MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.