Beauty, Immune, Heart Health: Hidden Deficiencies that often go Untested

In my previous post, I went over the top 5 nutrient deficiencies I see in clinic. This time, let's talk about the hidden deficiencies that most doctors don't test for, but are so crucial to physical and mental well-being. Knowing the symptoms and understanding what they do in the body can help you take the steps necessary to testing, supplementation and better food choices.

1. Zinc: Anti-aging anti-oxidant

Zinc is a trace mineral essential for various bodily functions, such as:

• Immune Response: Supports immune system health, helping your body fend off illnesses.

• DNA Synthesis: Used in regulating proper cell division and DNA synthesis of every cell

• Anti-oxidant: Mitigates free radical damage that can damage cells and cause inflammation

• Wound healing: Aids in protein synthesis crucial for growth, repair, and healing wounds,including collagen and proteins for the integrity of the skin barrier

• Digestion: Helps maintain the protective mucosal lining in the GI tract

• Metabolism: Regulates insulin secretion and blood sugar stabilization

  
  

Zinc deficiency can lead to serious health issues, including hair loss, weakened immunity, and slow wound healing. According to the World Health Organization, about 2 billion people suffer from inadequate zinc levels worldwide. Causes of zinc insufficiency may include:

• Inadequate Dietary Intake: Limited intake of zinc-rich foods (see below).

• Gastrointestinal Disorders: Conditions like Crohn’s disease can prevent absorption.

• Medications: Drugs that impact zinc absorption such as long term use of prednisone

  
  

Food Recommendations for Zinc

To ensure you get enough zinc, consider adding these foods to your diet:

• Oysters: Six oysters over 300% of the daily value.

• Red Meat: Beef and lamb provide around 7 mg of zinc per 3-ounce serving.

• Poultry: Chicken and turkey offer about 2-3 mg of zinc for a 3-ounce serving.

• Legumes: Beans and lentils provide protein for vegetarians and about 2-3 mg of zinc per cooked cup.

• Nuts and Seeds: A handful of pumpkin seeds offers about 2.2 mg of zinc.

  
  

A variety of nuts and seeds rich in zinc

2. Magnesium: Muscle and Nerve Co-factor

Magnesium is an essential mineral used in over 300 types of critical biochemical reactions in the body, including managing these functions:

• Energy production: Required to progress the cycle of energy production on a cellular level though the Krebs cycle in the mitochondria which in turn creates energy for use on a physiological level

• Blood sugar and blood pressure regulation: Supports the regulation of blood sugar and energy on a physiological level by controlling the biochemical reactions of glycolysis and oxidative phosphorylation

• Muscle contraction & relaxation: Crucial to triggering the contraction and relaxation of every muscle and the transmission of every nerve

• Heart: Facilitates calcium and potassium transport in nerves, including in the heart, to maintain steady rhythm of the heart

• Bone: Contributes to bone density and is critical to structural development

  
  

Around 45-50% of people in the US are estimated to be magnesium-deficient, yet it often goes un-diagnosed because the standard prescribed blood test can only detect deficiency when the electrolyte balance is highly disturbed. Causes of iodine deficiency frequently arise from a lack of iodine-rich foods or heavy radiation:

• Inadequate Dietary Intake: Approximately 60% of people are not consuming enough magnesium rich foods to reach the average daily intake

• Age: Magnesium levels naturally decrease with age

• Over-exertion: Strenuous physical activity increases magnesium demand and mineral loss, potentially leading to cramps, spasms, fatigue and slow muscle recovery

• Alcohol dependence: Chronic consumption of alcohol has been shown to decrease magnesium levels as well as decrease consumption of nutritious food

  
  

Food Recommendations for Magnesium

To improve your magnesium intake, consider adding these foods:

• Avocados: An avocado can provide about 58mg of magnesium along with other minerals and nutrients.

• Legumes and soy: 1 cup of legumes contain as mucn as 120 mg of magnesium per serving.

• Nuts & seeds: Almonds, cashews and Brazil nuts can contribute up to 58 mg of magnesium per serving.

• Dark chocolate: A single serving of 1 oz chocolate contains about 65 mg of magnesium.

  
  

3. CoQ10: A Vital Antioxidant

Coenzyme Q10 (CoQ10) is a powerful antioxidant naturally produced in the body in highest concentartions in the heart, kidneys, liver and muscles. It has been linked to heart health and is showing potential in anti-aging as well as the following fields:

• Cellular energy: Crucial to the energy production cycle in the mitochondria, the energy powerhouse that supplies ATP to each and every cell of the body

• Anti-oxidant: Protects cells and other antioxidants from damage so they can maintain their active functions and longevity

• Anti-inflammatory: Reduces inflammation at the cellular and genetic level

• Circulation: Aids in the energy production of the heart, and protects lipid membranes against damage such as in atherosclerosis

  
  

Deficiencies can occur due to factors such as:

• Aging: CoQ10 levels naturally decline with age.

• Chronic Diseases: Conditions like diabetes and heart failure can lower levels. One stud has shown 50% lower levels in those with heat disease

• Statin Medications: This cholesterol medication class can deplete CoQ10 by up to 40% in everyone taking them.

  
  

Food Recommendations for CoQ10

To support CoQ10 levels, include these foods:

• Fatty Fish: Salmon and mackerel contain about 3-5 mg of CoQ10 per 3-ounce serving.

• Meat: Beef provides around 3 mg per 3 ounces, while chicken has about 1 mg.

• Nuts and Seeds: Peanuts and sesame seeds are good snack options containing up to 1mg per serving

• Spinach and Broccoli: Leafy greens supply smaller amounts than meat but can still contribute to intake.

  
  

A colorful plate of fatty fish and vegetables rich in CoQ10

4. Biotin: The Beauty Vitamin

Biotin, or vitamin B7, plays a crucial role in metabolic reactions involving carbohydrates, fats, and proteins.

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• Hair and nails: Necessary for keratin synthesis in healthy, strong nails

• Skin: Coenzyme in skin cell growth and enegy production

• Metabolism: Helps in the usage of amino acids, carboyhydates and fats

• DNA stability: Prrotects DNA and aids in the proper DNA replication process

While documented biotin deficiency is rare, it is also rarely tested and often subclinically deficient. It can occur due to:

• Genetic Disorders: Some people have a gene containing a mutation which leads to a deficiency of an enzyme that metabolizes biotin.

• Dietary Insufficiency: Inadequate intake of biotin rich foods, or consumption of foods that block biotin absorption such as raw egg white. Pregnant and lactating women also have a higher need for dietary biotin.

• Malabsorption Syndromes: Sub-optimal absorption can happen with poor ability to digest proteins and fats including conditions such as cholecystectomy, gastro-intestinal reflux, gastric ulcers, and chronic alcoholism. Conditions that hinder absorption like celiac disease or inflammatory bowel disorders can also cause levels to be low.

  
  

Food Recommendations for Biotin

Biotin is often found in foods bound to proteins. To help maintain biotin levels, incorporate these:

• Beef liver: The most biotin rich food which contains 30.8mcg per serving along with other vitamins

• Nuts and seeds: Almonds and sunflower seeds supply about 1.5-2.5mg per serving.

• Eggs: Especially the yolk, which can contain upwards of 10mcg per egg

  
  

5. Omega-3 Fatty Acids: Essential Fats

Omega-3 fatty acids are essential for numerous health benefits,

• Heart health: Research indicates that consuming omega-3s can lower the risk of heart disease by 18% and decrease blood pressure.

• Skin: Omega 3s are naturally a part of the cells in the skin's barrier, so replacing old lipids will re-fresh the skin's barrier and support the production of collagen for better firmness, lower inflammation and improved hydration

• Digestion: A healthy intestinal lining is full of omega 3s which create an anti-inflammatory environment and support the growth of beneficial bacteria that aid in digestion and absorption of food

• Anti-inflammation Pre-cursors to substances that naturally reduce inflammatory signals, cytokines, and shift the body towards an anti-inflammatory state. This effect is particularly seen in joints, inflammatory diseases and autoimmune diseases.

Deficiencies usually arise from a lack of dietary sources:

• Inadequate dietary intake: People who consume little to no fish or avoid foods with natural fats will have low levels without supplementation

• Plant-Based Diets: While flaxseeds and walnuts provide omega-3s, vegetarians may not meet daily requirements without careful planning

  
  

Food Recommendations for Omega-3

To boost omega-3 intake, consider these options:

• Fatty Fish: Salmon, mackerel, and sardines provide about 1,500-2,200 mg of omega-3s per 3-ounce serving. If possible, choose wild-caught and fresh fish for higher quality sources.

• Flax Seeds: One tablespoon of ground flaxseeds contains about 2,400 mg of omega-3. Consider adding them to nut mixes or home-baked goods for an anti-inflammatory snack

• Chia Seeds: These tiny seeds have about 5,000 mg of omega-3 per ounce. Great in oats, smoothies and puddings!

• Walnuts: A one-ounce serving offers around 2,600 mg of omega-3. Snack on them with other nuts and seeds or add them to your meal for a nutritious boost.

• Algal Oil: This vegan source of omega-3 provides a similar benefit profile as fish oil in those who avoid fish

  
  

How to Test for Nutritional Insufficiencies

Assessing nutritional levels can involve several methods, including:

1. Blood Tests: Good for analyzing levels of omega-3s, and white blood cell markers which can indirectly indicate immune status

2. Hair Analysis: Insights into essential mineral levels, including Zinc and Magnesium, as well as toxic metals such as Arsenic

   
   

3. Urine Analysis: Comprehensive panels include B vitamins, such as biotin, as well as essential minerals, CoQ10, lactic acid and amino acids

Reaching optimal levels of Zinc, Magnesium, Biotin, CoQ10 and Omega-3s can help improve your immune system, maintain your skin and increase your overall well-being. These common nutrients are rarely tested on the usual health checks, so knowing the symptoms and their functions can bring up important conversations with your doctor or naturopathic doctor. Consider getting tested to find the right dosages and lifestyle changes for your ideal you!