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.

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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.
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• 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 [email protected]

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.