Nutrient deficiency in the North American population

A well-functioning immune system is essential.

"You're not sick, but you're nutrient deficient." - Gary Brecka, biologist.
“99% of the population is deficient in an essential vitamin or mineral” – Dr. Mark Hyman

What about the American population, according to studies?

Micronutrients are a fundamental component of the immune system, such as vitamins A, C, D, E, and zinc, which have multiple functions throughout the immune system. However, insufficient nutrient intakes are pervasive in the American population, and optimal levels are required for effective immune function.
Extensive research shows that nutritional inadequacies can impair immune function and weaken the immune response. An analysis was conducted on estimates of usual micronutrient intake based on nationally representative data in 26,282 adults (>19 years) from the 2005–2016 National Health and Nutrition Examination Surveys. ¹

Specifically, it is mentioned that 45% of the American population had a prevalence of vitamin A insufficiency, 46% of vitamin C, 95% of vitamin D, 84% of vitamin E and 15% of zinc.

Dietary supplements can help address nutritional deficiencies in these immune-supporting nutrients.

It was concluded that given the long-term presence and widening of nutrient gaps in the United States (specifically in essential nutrients that support immune health), public health measures should adopt guidelines to ensure adequate intake of these micronutrients. Future research is needed to better understand the interactions and complexities of multiple nutrient gaps on immune health and to assess and identify optimal intake levels in at-risk populations.

Additionally, still in the United States, the 2015-2020 Dietary Guidelines identified under-consumed intake of vitamins A, C, D, and E in all populations, and iron for women of childbearing age. ²

Here are some consequences of a deficiency in:

Vitamin E ^3,4

• Deterioration of immune functions
• Metabolic syndrome

Iron ⁵

• Anemia
• Fatigue
• Pallor
• Weakened immune system
• Reduced brain function

Vitamin D ⁶

• Causes rickets in children and will precipitate and exacerbate osteopenia, osteoporosis, and fractures in adults
• Associated with increased risk of common cancers, autoimmune diseases, hypertension, and infectious diseases

Protein ⁷

• To be hungry
• Physical and mental fatigue, drowsiness
• Exhaustion, weariness

Vitamin A ⁸

• Blindness and night blindness
• Diarrhea
• Dry and flaky skin
• Growth and development delays in children
• Increased risk of infections
• Increased risk of miscarriage

Folic acid (B9) ⁹

• Have mouth sores, fatigue, gray hair, swollen tongue
• Folic anemia, which may cause dizziness, coldness, headaches, irritability, weight loss, loss of appetite, pale skin, difficulty concentrating
• Neural tube defect
• Depression

Zinc ^10,11

• Decreased serum testosterone levels
• Cognitive disorders
• Decrease in lean mass
• Growth retardation
• Immune dysfunctions
• Age-related macular degeneration

Vitamin C ¹²

• Susceptibility to infections
• Fatigue, weakness, irritability
• Scurvy
• Bruises
• Gum and tooth problems
• Dry hair and skin
• Anemia

Omega-3 - According to Dr. Hyman, research indicates that up to 95% of Americans are deficient in omega-3.

• Dry skin
• Fatigue
• Bad memory
• Joint pain
• Mood swings
• Heart problems
• Brittle hair or nails
• Inflammation
• Cognitive decline
• Depression
• Autoimmune disorders
• Skin conditions
• Poor eye health.

Magnesium ¹⁴

• Muscle cramps or contractions

• Insomnia

• Irritability

• Sensitivity to loud noises

• Anxiety

• Autism

• Attention Deficit Disorder

• Palpitations

• Angina pectoris

• Constipation

• Anal spasms

• Headaches

• Migraines

• Fibromyalgia

• Chronic fatigue

• Asthma

• Kidney stones

• Diabetes

• Obesity

• Osteoporosis

• High blood pressure

• Premenstrual syndrome

• Menstrual cramps

• Irritable bladder

• Irritable bowel syndrome

• Reflux

• Swallowing disorders

• Inflammation

Here is a cheat sheet from Dr. Mark Hyman regarding the intake of essential vitamins he recommends compared to the RDA (Recommended Dietary Allowances) and Adequate Intake (AI) ¹³

Vitamin A

Its role: Essential for vision, immune function, cognitive function, and skin health. It promotes cell growth and differentiation, regulates gene expression, and influences thyroid hormone metabolism.

• Recommended by RDA: 900 mcg/day (men), 700 mcg/day (women)
• His recommended intake: 2,000-3,000 mcg/day
  

Vitamin C

Its role: Participates in collagen synthesis, antioxidant protection and immune function. Improves iron absorption and supports mitochondrial function.

• Recommended by RDA: 90 mg/day (men), 75 mg/day (women)
• The recommended intake: 1,000 mg/day
  

Vitamin D

Its role: Facilitates calcium absorption, bone growth, and immune function. Linked to seasonal affective disorder and depression.

• Recommended by RDA: 600 IU/day (1 to 70 years) 800 IU/day (70 years and older)
• The recommended intake: 5,000 IU/day
  

Vitamin K

Its role: Essential for blood coagulation and bone metabolism

• Recommended by AI: 120 mcg/day (men), 90 mcg/day (women)
• His recommended intake: 90-300 mcg/day of vitamin K2 (menaquinone)
  

Vitamin B2 (Riboflavin)

Its role: Promotes energy production, cellular function, and fat metabolism. It is also essential for converting food into ATP.

• Recommended by RDA: 1.3 mg/day (men), 1.1 mg/day (women)
• The recommended intake: 25 mg/day
  

Vitamin B3 (Niacin)

Its role: It participates in DNA repair, stress responses, and metabolic processes. It helps convert nutrients into energy and contributes to cholesterol management.

• Recommended by the RDA: 16 mg/day (men), 14 mg/day (women)
• The recommended intake: 25 mg/day
  

Vitamin B6 (Pyridoxine)

Its role: Crucial for amino acid metabolism, neurotransmitter synthesis, and hemoglobin production. It promotes cognitive development and immune function.

• Recommended by RDA: 1.3-1.7 mg/day
• The recommended intake: 25 mg/day
  

Vitamin B9 (folate)

Its role: Folate is important for DNA synthesis and repair, cell division, and the formation of rogue cells. It is crucial for nucleotide synthesis and repair, and a deficiency is linked to depression and cognitive decline.

• Recommended by RDA: 400 mcg/day
• His recommended intake: 400 to 800 mcg of methylfolate/day
  

Vitamin B12 (Cobalamin)

Its role: Important for the health of nervous tissue, brain function, and the production of red blood cells. It promotes DNA synthesis and helps prevent anemia.

• Recommended by RDA: 1.4 mcg/day
• The recommended intake: 1,000 mcg of methylcobalamin/day

Omega-3

Its role: Helps reduce inflammation, support heart health, protect brain function, boost mood, improve skin health, promote joint health, improve eye health.

• His recommended intake: Aim for at least 1,000 mg per day. For those with higher needs (such as those with inflammatory conditions), it's best to take more, but always consult your doctor. He mentions that if you're not getting enough omega-3-rich foods, consider taking a high-quality omega-3 supplement. Choose one that contains EPA and DHA, the most powerful forms for your heart and brain.

Magnesium

Its role: A cofactor in more than 300 enzymatic reactions, it promotes muscle function, nerve function, blood sugar control, and protein synthesis. It stabilizes ATP (the most abundant energy-carrying molecule in the body) and is necessary for the synthesis of DNA and RNA.

• Recommended by RDA: 400-420 mg/day (men), 310-320 mg/day (women)
• His recommended intake: Same, but if you take supplements, choose the type that best suits your needs. He mentions that magnesium deficiency is more common than you think, affecting up to 80% of us.

References

1. Reider CA, Chung RY, Devarshi PP, Grant RW, Hazels Mitmesser S. Inadequacy of Immune Health Nutrients: Intakes in US Adults, the 2005-2016 NHANES. Nutrients. 2020 Jun 10;12(6):1735. doi:10.3390/nu12061735. PMID: 32531972; PMCID: PMC7352522. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352522/pdf/nutrients-12-01735.pdf

2. https://health.gov/our-work/nutrition-physical-activity/dietary-guidelines/previous-dietary-guidelines/2015

3. De la Fuente M, Hernanz A, Guayerbas N, Victor VM, Arnalich F. Vitamin E ingestion improves several immune functions in elderly men and women. Free Radic Res. 2008 Mar;42(3):272-80. doi:10.1080/10715760801898838. PMID: 18344122. https://www.tandfonline.com/doi/full/10.1080/10715760801898838

4. Traber MG, Mah E, Leonard SW, Bobe G, Bruno RS. Metabolic syndrome increases dietary α-tocopherol requirements as assessed using urinary and plasma vitamin E catabolites: a double-blind, crossover clinical trial. Am J Clin Nutr. 2017 Mar;105(3):571-579. doi:10.3945/ajcn.116.138495. Epub 2017 Jan 11. PMID: 28077381; PMCID: PMC5320409. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5320409/pdf/ajcn138495.pdf

5. Clark SF. Iron deficiency anemia. Nutr Clin Pract. 2008 Apr-May;23(2):128-41. doi:10.1177/0884533608314536. PMID: 18390780. https://aspenjournals.onlinelibrary.wiley.com/doi/10.1177/0884533608314536

6. Holick MF, Chen TC. Vitamin D deficiency: a worldwide problem with health consequences. Am J Clin Nutr. 2008 Apr;87(4):1080S-6S. doi: 10.1093/ajcn/87.4.1080S. PMID: 18400738. https://www.sciencedirect.com/science/article/pii/S0002916523235935?via%3Dihub

7. https://aspenjournals.onlinelibrary.wiley.com/doi/10.1177/0884533608314536

8. Azzolino D, Arosio B, Marzetti E, Calvani R, Cesari M. Nutritional Status as a Mediator of Fatigue and Its Underlying Mechanisms in Older People. Nutrients. 2020 Feb 10;12(2):444. doi:10.3390/nu12020444. PMID: 32050677; PMCID: PMC7071235. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071235/pdf/nutrients-12-00444.pdf

9. https://www.who.int/data/nutrition/nlis/info/vitamin-a-deficiency#:~:text=In%20its%20more%20severe%20forms,months%20of%20losing%20their%20sight

10. Coppen A, Bailey J. Enhancement of the antidepressant action of fluoxetine by folic acid: a randomized, placebo controlled trial. J Affect Disord. 2000 Nov;60(2):121-30. doi: 10.1016/s0165-0327(00)00153-1. PMID: 10967371. https://linkinghub.elsevier.com/retrieve/pii/S0165-0327(00)00153-1

11. Prasad AS. Zinc in human health: effect of zinc on immune cells. Mol Med. 2008 May-Jun;14(5-6):353-7. doi: 10.2119/2008-00033.Prasad. PMID: 18385818; PMCID: PMC2277319. https://molmed.biomedcentral.com/articles/10.2119/2008-00033.Prasad

12. Larry E. Johnson, MD, PhD, University of Arkansas for Medical Sciences, Review/Full Revision Nov. 2022, https://www.merckmanuals.com/en-us/home/nutrition-disorders/vitamins/vitamin-c-deficiency

13. https://drhyman.com/blogs/content/supplements-101-essential-vitamins-and-minerals

14. https://drhyman.com/blogs/content/magnesium-the-most-powerful-relaxation-mineral-available

Maison Jacynthe disclaims all liability. All information contained on this page is not intended to replace justified allopathic treatment or to disregard the expertise of the medical profession. It is up to each individual to take charge of their own health, to inform themselves, and to make the necessary changes to improve their condition. Therapeutic supervision by a qualified health professional is obviously recommended.