Category: Nutrients

Discover the function, benefits and food sources of key nutrients.

Nutrients, Nutrition

Chromium

Miranda

Chromium… what do we know about it? I recently did a functional nutrient test and my chromium levels were pretty low. I knew chromium is vital for blood glucose regulation (I make sure my grandma supplements with this for her diabetes and we’ve seen improvements), but I thought I’ll refresh my mind about this essential mineral.

First discovered in 1797, chromium is mainly known for its role in enhancing sensitivity to insulin and thus lowering blood glucose levels. It does have a few other functions related to its blood sugar balancing benefits, such as:

  • Carbohydrate & fat metabolism
  • Nutrient absorption 
  • Cholesterol synthesis
  • May lower blood pressure
  • May improve blood lipids
  • May enhance cognitive function
  • It could even improve mood

Chromium deficiency is rare, since it is found in many whole foods, especially in:

  1. Broccoli
  2. Turkey
  3. Beef
  4. Shellfish
  5. Liver
  6. Brazil nuts
  7. Brewer’s yeast
  8. String/Green beans
  9. Apples (with peel)
  10. Grapes

It may even be found in some beer & red wine products (chromium is present in grapes after all)!

Signs of insufficient levels include:

  • Elevated blood sugar & lipids
  • Elevated insulin levels
  • Glucose intolerance
  • Impaired coordination
  • Low energy
  • Anxiety (due to blood sugar imbalances)

Vitamin B3 and C can enhance chromium absorption. Iron & chromium compete for the same transport proteins in the body, although chromium supplementation does not seem to affect iron levels.

Always aim to get your nutrients from whole foods first. And test – don’t guess!

References

  1. Linus Pauling Institute – Chromium
  2. Harvard School of Public Health – Chromium
  3. National Institutes of Health (NIH) – Chromium
  4. Chromium: The Deficiency Series
  5. Fight Weight Gain, Alzheimer’s, and Diabetes With Chromium
Nutrients, Nutrition

Magnesium

Miranda

If you know me well, you probably know that I ❤️ magnesium! I love to use it for anything – from muscle soreness to headaches and anxiety… it is my miracle mineral 😁

I mean magnesium has over 300 functions in the human body, isn’t that Impressive?! Some of these include:

  • Cofactor for hundreds of enzymes 
  • Energy production
  • DNA and protein synthesis
  • Cell membrane structures
  • Bone health & structure
  • Glutathione (antioxidant) synthesis
  • Blood glucose and pressure regulation
  • Cell signalling
  • Wound healing
  • Muscle & nerve function

And yet many populations around the world do not meet the recommended daily intake according to research statistics. Luckily, magnesium is found in many whole foods, especially in:

  1. Brazil nuts
  2. Oat bran
  3. Brown rice
  4. Cashews
  5. Mackerel
  6. Spinach
  7. Almonds
  8. Swiss chard
  9. Beans

Deficiency in this mineral can produce wide-ranging signs & symptoms such as:

  • Muscle cramps
  • Fatigue & weakness
  • High blood pressure
  • Palpitations/irregular heart beat
  • Tremors, numbness & tingling
  • Loss of appetite
  • Nausea & vomiting
  • Personality/behavioural changes

Zinc supplementation and high fibre intake may impair magnesium absorption, whereas the active form of vitamin D can increase it. When magnesium is low it can also lead to low calcium levels.

Always aim to get your nutrients from whole foods first!

References

  1. Lord R, Bralley J. Laboratory Evaluations For Integrative And Functional Medicine. Duluth, Ga: Genova Diagnostics; 2012.
  2. Higdon J. Magnesium. Linus Pauling Institute. https://lpi.oregonstate.edu/mic/minerals/magnesium. Published 2001; Updated 2019. Accessed February 24, 2022.
  3. DiNicolantonio JJ, O’Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis [published correction appears in Open Heart. 2018 Apr 5;5(1):e000668corr1]. Open Heart. 2018;5(1):e000668. Published 2018 Jan 13. doi:10.1136/openhrt-2017-000668
Nutrients, Nutrition

Vitamin D

Miranda

This is probably one of my favourite vitamins and one I struggle with personally the most. Having tanned skin, spending most of my time working from home and having two genetic SNPs (polymorphisms) in my vit. D receptors means that often my levels are sub-optimal – even with supplementation!

In fact, the moment I stop supplementing my vitamin D levels drop to deficiency or even “severe deficiency” levels (yup, just did my blood test a couple of weeks ago after taking a break from supplements and, surprise-surprise, my levels were so low my doc told me to get a D injection asap).

But more than just being classified as “deficient”, when my levels are low I begin to feel really fatigued, my mood is low, I struggle to focus and my muscles feel achy with minimal exertion. Why does this sun vitamin have such wide-reaching effects? Simply because it is essential for so many bodily functions, including:

  • Calcium & phosphorus balance 
  • Bone health
  • Hormone health
  • Immune function
  • Cardiovascular function
  • Nervous system function
  • Cell differentiation (& cancer prevention)
  • Insulin production & glucose tolerance
  • Blood pressure regulation
  • Gene transcription & regulation of hundreds of genes*

*As you’ll find out in the Younger You book, vitamin D is a powerful DNA methylation adaptogen and an active demethylating nutrient, ensuring the right genes get turned on.

This fat-soluble vitamin is made in our skin and can be found in small amounts in:

  • Salmon
  • Mackerel
  • Sardines
  • Egg yolk

It’s best to assess vit. D status through a simple blood test and be aware that deficiency can produce profound signs & symptoms such as muscle & back pain, muscle weakness, high blood pressure, muscle cramps, achy bones & decreased bone density, insulin resistance & blood sugar imbalances, poor cognitive function, increased risk of infection (including viral infections), dysregulated & overactive immune function (autoimmunity) and the list can go on and on.

So do make sure you spend enough time out in the sun (15-30 mins will do) – it’s the quickest way to boost your vit. D levels!

References

  1. Lord R, Bralley J. Laboratory Evaluations For Integrative And Functional Medicine. Duluth, Ga: Genova Diagnostics; 2012.
  2. Higdon J. Vitamin A. Linus Pauling Institute. https://lpi.oregonstate.edu/mic/vitamins/vitamin-D. Published 2022. Accessed January 26, 2022.
Nutrients

Vitamin A

Miranda

Did you know that there are 13 vitamins essential for life? They are essential because each one of them serves a whole host of important functions in the body.

Take for example Vitamin A. It is needed for:

  • Eyesight
  • Immune function
  • Bone growth
  • Skin integrity
  • Reproductive health
  • Optimal gene expression
  • Red blood cell production

This fat-soluble vitamin is found in animal foods as preformed vitamin A and in plant foods as its precursor – carotenoids.

Top sources include:

  • Beef liver
  • Eggs
  • Butter
  • Sweet potatoes
  • Pumpkin
  • Carrots
  • Dark coloured veggies (spinach, kale, collards, etc.)

Vitamin A status can be tested through a simple serum (blood) test and deficiency can produce notable symptoms such as vision problems, poor immune function, skin and hair conditions, thyroid dysfunction + more (we’ll explore some of those in our Body Signs series).

Zinc and iron deficiencies are often associated Vitamin A deficiency (zinc is needed for vit. A metabolism, whereas vit. A is needed for iron metabolism).

For optimal absorption consume vitamin A and carotenoid-rich foods with healthy fats.

References:

  1. Lord R, Bralley J. Laboratory Evaluations For Integrative And Functional Medicine. Duluth, Ga: Genova Diagnostics; 2012.
  2. Higdon J. Vitamin A. Linus Pauling Institute. https://lpi.oregonstate.edu/mic/vitamins/vitamin-A. Published 2022. Accessed January 7, 2022.