Micronutrients, namely vitamins and minerals, are essential for optimal health, functioning as catalysts in numerous bodily processes. A balanced diet typically provides adequate amounts of these micronutrients, but deficiencies can arise due to various factors.
Causes of Deficiency
Deficiencies can stem from factors such as impaired nutrient absorption (e.g., coeliac or Crohn’s disease), inadequate fruit and vegetable intake, poorly planned vegan/vegetarian diets, excessive alcohol consumption, certain medications (like proton pump inhibitors), and increased nutritional demands during pregnancy. Regular monitoring of nutrient levels is advisable, especially for those at risk.
Symptoms of Deficiency
Symptoms vary based on the specific nutrient lacking. Common deficiencies and associated symptoms include:
- Iron Deficiency: Weakness, fatigue, dizziness, shortness of breath, heart palpitations, and headaches. Women, vegans, and vegetarians are particularly susceptible.
- Vitamin D Deficiency: Fatigue, frequent illness, weakened bones (increasing osteoporosis risk), muscle pain, anxiety, depression. In regions with limited sunlight, deficiency risk rises.
- Folate (Vitamin B9) Deficiency: Fatigue, weakness, shortness of breath, heart palpitations, headaches, irritability, difficulty concentrating. Folate deficiency can develop quickly due to its limited storage.
- Vitamin B12 Deficiency: Extreme fatigue, weakness, pins and needles, mouth ulcers, swollen/sore tongue, blurry vision, memory problems, depression. Vegans, vegetarians, and those with absorption issues are prone to deficiency.
How to Test Your Nutrient Levels
Most deficiencies can be detected through blood tests:
- Thyme Vitamin and Mineral Finger-Prick Blood Test: Collect a small blood sample at home.
- Venous Blood Test: Have a clinician collect the sample at a clinic.
Normal Ranges
- Iron Ranges: Serum ferritin, haemoglobin, transferrin saturation, total iron-binding capacity (TIBC), unsaturated iron-binding capacity (UIBC) have specific ranges.
- Vitamin D: Reference range: 50-175 nmol/L (normal), 75-100 nmol/L (optimal).
- Vitamin B12: Active B12: 37.5-188 pmol/L (normal), Total B12: 300-569 pmol/L (normal).
- Folate (Vitamin B9): Reference range: 8.83-60.8 nmol/L (normal).
Should you consider supplements?
Supplements are recommended based on individual circumstances:
- Vitamin D: Consider supplementation in Autumn/winter, especially if sunlight exposure is limited or if you know you are at higher risk. Vegans and vegetarians should also consider it.
- Vitamin B12: Vital for vegans/vegetarians, and individuals with absorption issues. Cyanocobalamin supplements are advisable, and hydroxocobalamin (B12) injections are an option as advised by a health professional.
- Folic Acid: Recommended for women, particularly during pregnancy. Ensure vitamin B12 levels are normal when starting folic acid supplements.
Remember, while supplements can be beneficial, a balanced diet remains crucial. Regular monitoring, consulting healthcare professionals, and tailoring supplementation to individual needs are key steps towards optimal health.
If you want some advice regarding vitamin and mineral levels, or you wish to explore more extensive testing such as Gut Microbiome testing, contact the team at Thyme.
