Nutrient Deficiencies in Focus

The number one thing as a registered dietitian I work on with my clients: fixing nutrient deficiencies. When deficient, you’ll never feel great!

One of the first things I cover with clients, before getting into the nitty gritty of nutrition, is fixing nutrition deficiencies. This one thing can make or break your healthy living journey. And if this one thing is present – even the most strict diet or fitness plan won’t result in you feeling your best or reaching your potential. Nutrient deficiencies can hold you back from your best life.

Yes, and fixing these nutrient deficiencies is KEY.

As a registered dietitian, I used to always be that person that said: Just get all your vitamins and minerals from food! All you have to do is “eat good”. And then through observing REAL life and REAL people… I realized a lot of times, eating well still isn’t sufficient. As much as I want to say as a dietitian that all you have to do is eat a balanced diet, sometimes that just isn’t good enough with how our foods are processed and grown nowadays.

Confession time: I am NOT one that likes to admit that I am wrong. And for so long I DID go around saying if you had a nutrient deficiency, you weren’t eating a good enough diet.

Now for some people, eating a whole foods based diet is enough. And sometimes, you CAN fix deficiencies will just adding in certain foods.

As a dietitian, that is what we stand for when working on nutrient deficiencies: real food.

Before going further, let’s make sure one thing is clear: I DO believe in FOODS FIRST, and supplements only to supplement a healthy diet.

So that being said, here are some common deficiencies among certain populations, and certain foods examples that could help! Then we will get to supplements that are now supporting my health in a whole new way.

Fixing Common Nutrient Deficiencies

(Food Sources/Supplements Listed, But Extra Supplement Info Below)

1. On Birth Control/Coming Off Birth Control

Here are some of the key vitamins/nutrients you may be deficient in while on or just coming off birth control, but CLICK HERE for a whole post dedicated to hormonal imbalances and how to reset your hormones in 10 steps.

• Probiotic: our gut health is typically imbalanced when hormones are imbalanced. Finding a quality probiotic is key.
  • RD Rec: Life9 Probiotic
• B Vitamins: specifically Vitamins B2, B6, and B12
  • consider a high quality B Complex Vitamin: See Super B Below
• Folate
  • NOT folic acid. That’s another reason I LOVE YL’s Super B I talk about below, it has the right form of the vitamin in it that you need, folate!
• Vitamins C
  • RD Rec: Super C vitamin (see below)
  • Vitamin C: citrus fruits
• Vitamin E
  • Food Sources: almonds, spinach, sweet potatoes, avocado
• Vitamin D levels may also drop after coming off the pill
  • Get extra sunlight and add some foods like eggs, salmon, and vitamin D fortified foods
• Key minerals: Magnesium, selenium, zinc
  • RD recommended supplement: Mineral Essence (see below)
  • Zinc Food Sources: fortified cereals, seafood, poultry, eggs, legumes
  • Mg Food Sources: spinach, pumpkin seeds, yogurt, kefir, almonds, black beans, chard
  • Selenium:
• Main Supplements for Birth Control/Post Birth Control to help balance estrogen: Omega 3, B Complex, and Vitamin C. You’ll also want to supplement with a quality probiotic, antioxidants, and key minerals
  • Below you’ll find all 3 for estrogen balance: Omegagize, Super B, and Super C
  • Extras to Consider:
    • Antioxidants: Ningxia Juice (below)
    • Minerals: Mineral Essence

2. Athletes Common Nutrient Deficiencies

• Iodine
  • Food Sources: sea vegetables, cranberries, navy beans, organic yogurt, potatoes
• Vitamin D
  • Sources: SUNLIGHT! Cod liver oil, salmon, tuna, eggs, mushrooms
• Zinc
  • Food Sources: fortified cereals, seafood, poultry, eggs, legumes
• Vitamin E
  • Food Sources: almonds, spinach, sweet potatoes, avocado
• Calcium
  • Food Sources: yogurt, milk, kale, broccoli, cheese

3. Students Common Nutrient Deficiencies

• Zinc (covered above)
• Magnesium
  • Food Sources: spinach, pumpkin seeds, yogurt, kefir, almonds, black beans, chard
• Vitamin D (covered above)
• Omega 3’s
  • Food Sources: walnuts, chia seeds, flaxseed, salmon, brussel sprouts
• Protein
  • Food Sources: lean poultry and meat, eggs, greek yogurt, beans, soy products, dairy, protein powders/bars

4. Fad Dieters Common Nutrient Deficiencies

• Vitamin B7
  • Food Sources: organ meats, barley, fortified cereals, corn, egg yolks, wheat bran
• Vitamin D (above)
• Vitamin E (above)
• Chromium
  • Food Sources: whole grains, bread, brown rice, meat, broccoli, beef, chicken breast, fish
• Iodine (above)
• Molybdenum
  • Food Sources: beans, lentils, peas

U.S. in General Common Nutrient Deficiencies (>50%)

• Water
  • Food Sources: hydration! Water, unsweetened tea, flavored waters, sparkling water
• Protein (above)
• Essential Fats
  • Food Sources: nuts, seeds, avocado, fatty fish, olives, olive oil, coconut oil, fish oil
• Vitamin E (above)
• Folate
  • Food Sources: fortified grain products (bread, cereal, etc), seafood, poultry, eggs, legumes
• Calcium (above)
• Magnesium (see above)
• Vitamin A
  • Food Sources: sweet potatoes, carrots, dark leafy greens, winter squashes

 

5. EVERYONE

There’s a few supplements I’d recommend almost everyone to consider taking. Here are the 3:

1. Quality Multi-Vitamin (with folate not folic acid)

2. Omega 3

3. Probiotic

Read below to see where I get mine from!

My Company of Choice for Nutrition Deficiencies

After experiencing a lot of issues myself even with the best diet (and being a dietitian that should know everything), I went on the look for a more natural way to supplement my body and fill my home with clean products. That’s when I found Young Living.

See, I had been using other supplements and products for some time, but after having a ton of issues from birth control, I decided to switch over my home and cabinets with as many natural products and supplements as possible. You can read how I got started with Young Living, and also how you can join our team to help transition your home and body to a more natural environment as well, right here.

Supplements They Offer?

Oh friend I could write WAY too much if I tried outlining the specifics of each supplement and oil that could benefit your health depending on season of life and current lifestyle in general! But I’m going to quickly outline some of my “musts for almost everyone” and my own personal favorites! To learn more, create a free membership here and browse the selection of products and supplements!

• The 3 MOST everyone should be taking

  • Probiotics: Life9 

    • a proprietary, high-potency probiotic that combines 17 billion live cultures from nine beneficial bacteria strains. It helps promote healthy digestion, supports gut health, and helps maintain normal intestinal function for the overall support of a healthy immune system. Life 9 is designed with targeted-release capsules, a dual-sorbent desiccant, and a special bottle and cap to ensure that your Life 9 stays fresh and effective.
    • They also have MightyPro, a unique, synergistic blend of prebiotics and probiotics in a supplement specially formulated for children!
    • Other favorite gut health products are their Digize essential oil, and Essentialzymes digestive enzymes. Both were extremely helpful to me when my gut was messed up from birth control!

  • Multi-Vitamin: Master Formula

    • A full spectrum, multinutrient complex, providing premium vitamins, minerals, and food-based nutriment to support general health and well-being. By utilizing a Synergistic Suspension Isolation process – SSI Technology – ingredients are delivered in three distinct delivery forms. Collectively, these ingredients provide a premium, synergistic complex to support your body

  • Omega 3: OmegaGize3 

    • combines the power of three core daily supplements-omega 3 fatty acids, vitamin D-3, and CoQ10 (ubiquinone). The supplements are combined with their proprietary enhancement essential oil blend to create an omega-3, DHA-rich fish oil supplement.

• Other Favorite Supplements

  • SuperB 

    • Super B is a comprehensive vitamin complex containing all eight essential, energy-boosting B vitamins (B1, B2, B3, B5, B6, B7, B9, and B12). Recently reformulated, it now Features Orgen-FA®*, a natural folate source derived from lemon peels, and methylcobalamin, a more bioavailable source of B12.
    • Combined with Nutmeg essential oil and bioavailable chelated minerals such as magnesium, manganese, selenium, and zinc, Super B not only assists in maintaining healthy energy levels, but it also supports mood and cardiovascular and cognitive function.

  • SuperC 

    • It not only contains 1440% of the recommended dietary intake of vitamin C per serving, but it is also fortified with rutin, citrus bioflavonoids, and minerals to balance electrolytes and enhance the effectiveness and absorption of vitamin C. The essential oils that are added may also increase bioflavonoid activity.

  • Inner Defense

    • Reinforces systemic defenses, creates unfriendly terrain for yeast/fungus, promotes healthy respiratory function, and contains potent essential oils like oregano, thyme, and Thieves® which are rich in thymol, carvacrol, and eugenol for immune support.

  • SuperCal 

    • Created to offer more than just calcium and minerals—it is a true bone-health supplement. With a synergistic blend of bioavailable calcium, magnesium, vitamins D and K, and other trace minerals, Super Cal Plus supports the structure, integrity, and density of bones and teeth. Plus, adequate calcium and vitamin D throughout life as part of a well-balanced diet may reduce the risk of osteoporosis!

  • MultiGreens 

    • Whether you like adding spinach to your #freshfitnFIVE smoothie I’m always making and recommending, adding this would only add more nutrition to your morning smoothie!
    • It’s a nutritious chlorophyll formula designed to boost vitality by working with the glandular, nervous, and circulatory systems. MultiGreens is made with spirulina, alfalfa sprouts, barley grass, bee pollen, eleuthero, Pacific kelp, and therapeutic-grade essential oils.

  • Ningxia 

    • One of the many reasons to drink Ningxia Red is that it supplies the body with important antioxidants. Antioxidants are nutrients, such as vitamins, minerals, and enzymes, that help fight off the damaging effects of free radicals. The body experiences a natural phenomenon called oxidation every day, which can produce harmful byproducts called free radicals. If left uncontrolled, these free radicals can damage cells, much like the chemical reaction that takes place when a half-eaten apple turns brown.
    • Ningxia Red offers a range of antioxidants that support the entire body. This balanced approach to antioxidant supplementation is why so many people experience energy, vitality, and vigor when they start using this product.
    • The Ningxia Red formula also uses essential oils, another distinctive feature of this unique product. Orange, Tangerine, Lemon, and Yuzu essential oils, all containing rich and powerful d-limonene, enhance the flavor of every bottle of Ningxia Red.

  • Digest and Cleanse 

    • A great way to cleanse in a natural way and begin supporting your gut and rebalancing it!
    • This soothes gastrointestinal upset and supports healthy digestion. Stress, overeating, and toxins can irritate the gastrointestinal system and cause cramps, gas, and nausea that interfere with the body’s natural digestive and detox functions. Supplementing with Digest & Cleanse will soothe the bowel, prevent gas, and stimulate stomach secretions, thus aiding digestion. Digest & Cleanse is formulated with clinically proven and time-tested essential oils that work synergistically to help prevent occasional indigestion and abdominal pain.

And these are just a few! Click here to become a member for free and browse through the products, or click here to learn more about my journey with Young Living and how you can get started!

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Remember, as a dietitian and holistic health promoter: food + active living first. THEN see if supplements may be beneficial for you! Either way, all natural products and oils found here will positively affect anyone’s life!

All my best,

Sarah Grace, MS, RD