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During a structured diet we are all busy calculating calories and macros of our food. But we tend to overlook the micronutrient deficiency in diet. Here in this post we shall discuss on how to deal with micronutrients, ie vitamins and minerals.
In a recent study on few diets like Atkins, South Beach, Low Carb High Fat and DASH diets, it was found the subjects were found to be deficient in Vitamin B7 (Biotin) , Vitamin D, Vitamin E, Chromium, Iodine and Molybdenum.
Another data proves ⅔ of US population are either overweight or frank obese. ⅓ among them are on different diets. Diets vary with time, place and person. From fad to healthy diets macro and calorie calculation is the way to go. Unless the micronutrients are taken care of, several biochemical reactions in our body gets altered.
Let us discuss common micronutrient deficiencies in various popular diets:
Low carb high fat or LCHF diet (like Atkins and South Beach diet) – Deficiency in Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic Acid) Vitamin B7 (Biotin), dietary fiber (causes constipation), omega 3 fatty acid (an essential fatty acid), Vitamin C, Vitamin D, Vitamin E and may be zinc and Iodine deficient in some cases.
Low carb diet (LCD) – Deficiency in Vitamin B2, Vitamin B9 (folic acid), iron, Calcium (if less dairy product used), omega 3 fatty acids, beta carotene, Magnesium, Vitamin C, Vitamin D, Vitamin E and Vitamin B12
Keto diet – Vitamin C, Vitamin D, Vitamin K, Magnesium. Sodium and potassium may not be deficient in keto diet but requirement of these 2 electrolytes increase due to initial water loss and associated Na and K loss.
Vegan diet – Deficiency in Vitamin B12, iron and Omega 3 fatty acid.
Paleo diet – Deficiency in chromium and calcium.
Gluten free diet – Deficiency in calcium, magnesium, Vitamin D, iron and Vitamin B12.
Low sugar diet – Deficiency in Vitamin C
Let us discuss on the individual micronutrients that are commonly deficient in the LCD, LCHF and Keto diets, the common ones used in weight loss:
Sodium: It’s requirement is increased due to the carbohydrate depleted diuresis. The initial water loss during keto or low carb diet is with concomitant sodium loss. This leads to dizziness, weakness, headache and fatigue. One of the biggest nutrition fallacies is that you should avoid sodium in diets like ketosis. It is seen that first week symptoms of ‘keto flu’, is sometimes relieved by taking plain table salt. Take about 3000-5000mg of sodium per day. Read my article on keto flu. Himalayan salt or even table salt can be good and easy source for sodium replenishment.
Potassium: It is also lost concomitantly during sodium loss during the carb shedding diuresis phase of keto or low carb diets. It’s deficiency leads to constipation, irritability, physical weakness, muscle loss and skin problems. An extreme potassium deficiency can lead to an irregular heartbeat to severe life threatening arrhythmia and heart disease. Potassium is rich in spinach, avocado, kale, mushroom etc. Take them in higher amounts during the above diets.
Magnesium: It is a common deficiency in the fat loss Diets. It should be increased during adaptation to a ketogenic diet, as the diet can flush the body of electrolytes, causing cramping and malaise. It has a calming and relaxing effect. Thus it’s deficiency can cause cramping, malaise and disturbed sleep. Take spinach, oysters, pumpkin seeds, nuts (peanuts, cashew etc), almonds, avocado etc. for good sources of magnesium.
Calcium: Diets with restriction on milk and dairy products can lead to calcium deficiency. They are the base for the bone formation and long term deficiency with concomitant Vitamin D deficiency may lead to osteoporosis and fracture at older age. Take milk, paneer, cheese, butter, broccoli, etc. for good calcium source.
Vitamin D: This is a common deficiency found in the population even without any specific dieting. Sunlight exposure can do wonders here. Dairy, butter, fatty fish, cheese, egg, are good sources of Vitamin D, which you can include in your diet. Vegans have a tough time to meet thee requirement of Vitamin D.
Chromium: Another common deficiency in keto and low carb diets. Broccoli and meat are good sources and lettuce, tomato and onion contribute a bit too.
Vitamin B complex: Various components of these are deficient in the weight loss diets. Common ar Thiamin, folic acid and Vitamin B12. Sea fish (like salmon, tuna etc.) with omega 3 fatty acid, meat, green leafy vegetables and nuts are good sources. Vegans find it tough to meet its requirements and may need supplements.
Vitamin C deficiency: These are mostly seen in citrus fruits – avoided in low carb diets and are definitely not recommended in a ketogenic diet.
Iron deficiency: In diets lacking egg, fish and meat and even low on green vegetables iron deficiency is a possibility. It is an essential component of hemoglobin. The overall diet is pushing the 3rd world towards an iron deficiency, anemic nation, For menstruating women, iron requirement is even more. Liver of animals, meat, egg, fish, lentils, nuts, beans, soybeans, etc. are good sources of iron.
Trace elements like selenium, zinc,iodine, copper, molybdenum, manganese: The first two are important and needs discussion. Selenium is found in many plant-based foods such as whole grains, nuts, seeds, and legumes. Brazil nuts is the best source of selenium.
Meats, seafood, oysters and most other protein rich foods are good sources of zinc. Iodine requirement is met from ionized salt. Anyway, these trace elements are normally not deficient in well planned weight loss diet.
External supplementation of micronutrients:
Omega 3 fatty acid supplements are available from fish oil soft gels/capsule. Daily intake of one capsule of 1000 gm fish oil (EPA – 180mg / DHA – 120mg) is recommended.
Multivitamins in the form of capsules or tablets and preferable with a cocktail of trace elements. Avoid syrups as they are mostly loaded with sugar, the last thing you want in an weight loss diet.
In vegans and other diets having low animal based food need to have iron, folic acid and vitamin B12 supplementation for optimum results.
In case of weight training and bodybuilding, besides omega 3 fatty acids, calcium, Vitamin D, Vitamin E and zinc supplementation needs to have special attention. Choose those capsules and tablets accordingly.
Remember, there are several factors involved in assimilating micronutrients in our body. Those obtained from food naturally varies a lot from external supplements as chemical compounds. This is a gray area, absorption and utilization is definitely similar for both.This is a gray area and we have to try our best by trial and error using knowledge and intelligence.
So the bottomline is, do not forget your micro values as you get obsessed with calories and macro values during your journey to health and weight loss. Strive your best to stay away from micronutrient deficiency in dieting. These are absolute essential for long term health and well being.
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