Five reasons you might be nutrient deficient

However, modern lifestyles and environmental factors can impact nutrient absorption and retention, potentially affecting your endurance, recovery, and overall well-being.

Our partners at Revive Active have given five reasons why you might be nutrient deficient and what you can do to address them.

Eating a lot of sugar

High sugar intake can harm gut health, disrupt the balance of beneficial bacteria, and deplete vital nutrients like magnesium and zinc. It also affects mood, energy levels, and sleep patterns due to fluctuations in blood glucose and insulin levels.

Consuming refined sugar can interfere with vitamin C and vitamin E absorption, increase oxidative stress, and contribute to chronic conditions like diabetes and cardiovascular disease. The rapid release of insulin that happens when sugar is consumed can also increase the body’s need for magnesium. Over time, excessive sugar intake can lead to metabolic disorders like insulin resistance and non-alcoholic fatty liver disease.

High stress levels

Prolonged stress can have serious consequences for our wellbeing because of its impact on our eating habits and nutritional needs. When we’re stressed all the time, cortisol levels are elevated which can result in increased magnesium excretion via the kidneys.

Chronic stress increases the body’s metabolic needs, which may result in increased uptake and excretion of nutrients. Prolonged elevated cortisol levels also increase the demand for vitamin C, particularly in the adrenal glands, where it is required for the synthesis of cortisol. Similarly, B6, B12, and folate are rapidly utilised during prolonged periods of physical and emotional overwhelm to support neurotransmitter synthesis and energy metabolism. During periods of high stress, our food choices may alter, causing increased consumption of sugar and processed foods.

A diet full of ultra-processed foods

Speaking of processed foods, ultra-processed foods can also have an impact on nutrient levels. These foods are often low in essential nutrients like vitamins, minerals, and fibre, plus the high levels of added sugars and unhealthy fats in these foods can impair the body's ability to absorb nutrients properly. A diet rich in processed sugars can lead to imbalances in gut health, potentially disrupting the absorption of vitamins and minerals from other foods.

Many ultra-processed foods are made from highly refined ingredients like white flour, sugar, and oils, which have been stripped of their natural vitamins and minerals during processing. This leaves them with a minimal nutritional profile compared to whole foods, which retain their essential nutrients. Some also contain artificial additives, preservatives and flavour enhancers, which might interfere with the body's ability to utilize nutrients or contribute to inflammation, further affecting nutrient absorption.

Drinking too much alcohol

Consuming a lot of alcohol stresses various systems, particularly the liver, which prioritizes alcohol metabolism over fat processing. This increases the risk of fatty liver disease and impairs its ability to process and store certain nutrients. Alcohol can damage the lining of the digestive tract, particularly in the stomach and intestines, which interferes with the body's ability to absorb nutrients properly. This can lead to deficiencies in essential vitamins such as B vitamins, vitamin A and vitamin D.

Alcohol acts as a diuretic, which means it increases urine production. This can lead to the loss of important minerals such as magnesium, potassium, calcium, and zinc, which are vital for various bodily functions like muscle function, bone health, and immune support. Increased urination also depletes the body of water-soluble vitamins like Vitamin C.

Environmental toxins

Environmental toxins, such as heavy metals like lead and mercury, pesticides, and air pollutants, place a considerable strain on the body's detoxification processes. The liver, which is the primary organ responsible for detoxification, depends on a steady supply of antioxidants, glutathione, and essential micronutrients like zinc, selenium, and vitamin C to neutralize these harmful substances.

Exposure to heavy metals can interfere with the absorption of vital minerals. For instance, lead competes with calcium for binding sites in bones, disrupting mineralization and increasing the risk of deficiencies. Additionally, pesticides and industrial pollutants generate reactive oxygen species (ROS), which can overwhelm the body's antioxidant defences, depleting crucial glutathione levels.

By gaining an understanding of the processes involved in nutrient depletion and making informed choices about diet and lifestyle, it’s possible to reduce the effects all the above can have on nutrient absorption. Taking proactive measures to prioritize nutrient-rich foods, support detoxification processes, and manage stress can help maintain the body’s nutrient levels and promote overall health - key components for being healthy in the great outdoors.

Written by Revive Active