Time Stamps, Sources, and Links
Introduction (0:00)
Recommendations and good vibes (0:20)
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)
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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)
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
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:
- Individual Amino Acids (primarily lysine, methionine, and tryptophan):
- B12: Vitamin B12 (Cobalamin) | MacroFactor
- Calcium, Iron, Zinc, and Selenium:
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
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.