Which Micronutrients Are Worth Monitoring?

In the final episode of our micronutrient series, Greg and Lyndsey discuss which micronutrients are most worth monitoring and good food sources for the micronutrients you may be under-consuming. Then, we talk more broadly about why you shouldn’t allow a focus on micronutrients specifically to detract from the pursuit of a generally healthy diet.
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TIME STAMPS
Introduction (0:00)
Recommendations and good vibes (0:20)
• FAT BEAR WEEK (explore.org/fat-bear-week)
• 806 Spring Cub Season Highlights (youtube.com/watch?v=7jrZuiqtQEc)
• Adult Bracket Reveal Stream (youtube.com/watch?v=Ly5VDuupL2I)
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)
• Work with a Stronger By Science coach (strongerbyscience.com/coaching): Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
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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 (sbspod.com/episodes/micronutrients-deserve-mor…)
• Episode 2 in the Micronutrients series (sbspod.com/episodes/understanding-micronutrien…)
• Landing page for micronutrient articles (macrofactorapp.com/articles/micronutrients)
Content discussed in this episode:
• Which Micronutrients Are Worth Monitoring? (macrofactorapp.com/micronutrients-worth-monito…)
• Micronutrients Are Important, But They Aren’t Everything (macrofactorapp.com/micronutrients-importance)
• Landing page for micronutrient content in the KB (help.macrofactorapp.com/en/collections/13-nutr…)
Nutrients that are often overconsumed (21:52)
• Chart summarizing content in this section (macrofactorapp.com/wp-content/uploads/2023/08/…)
Added sugar
• USDA: Get the Facts: Added Sugars | Nutrition | CDC (cdc.gov/nutrition/data-statistics/added-sugars…)
• NHS: Sugar: the facts - NHS (nhs.uk/live-well/eat-well/food-types/how-does-…)
• AHA: Dietary sugars intake and cardiovascular health: a scientific statement from the American Heart Association (pubmed.ncbi.nlm.nih.gov/19704096)
Saturated fat
• Intake in the US: Saturated Fat and Food Intakes of Adults - FSRG Dietary Data Briefs - NCBI Bookshelf (ncbi.nlm.nih.gov/books/NBK588575)
• Intake in the EU: Saturated fat intake across the EU, Norway and the United Kingdom | Knowledge for policy (knowledge4policy.ec.europa.eu/health-promotion…)
• 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 (who.int/publications/i/item/9789240061668)
• Saturated fat increases LDL cholesterol: Effects of saturated fatty acids on serum lipids and lipoproteins: a systematic review and regression analysis (iris.who.int/handle/10665/246104)
• 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 (jamanetwork.com/journals/jama/fullarticle/2556…)
Sodium
• Sodium intake and stroke: Association of sodium intake and major cardiovascular outcomes: a dose-response meta-analysis of prospective cohort studies (bmccardiovascdisord.biomedcentral.com/articles…)
• Update on research related to other diseases: The impact of excessive salt intake on human health (pubmed.ncbi.nlm.nih.gov/35058650)
Excluded: Omega-6
• Inflammation: Omega-6 fatty acids and inflammation (pubmed.ncbi.nlm.nih.gov/29610056)
• Human health outcomes: Omega‐6 fats for the primary and secondary prevention of cardiovascular disease - Hooper, L - 2018 | Cochrane Library (cochranelibrary.com/cdsr/doi/10.1002/14651858.…)
• Nutrivore article: A Comprehensive Rebuttal to Seed Oil Sophistry (the-nutrivore.com/post/a-comprehensive-rebutta…)
Excluded: Trans Fats
• Trans Fats | MacroFactor (help.macrofactorapp.com/en/articles/169-trans-…)
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 (lpi.oregonstate.edu/mic/micronutrient-inadequa…)
• Projected prevalence of inadequate nutrient intakes in Europe (pubmed.ncbi.nlm.nih.gov/22142665)
• Omega-3 Fatty Acids - Health Professional Fact Sheet (ods.od.nih.gov/factsheets/Omega3FattyAcids-Hea…)
• Should I be eating more fiber? - Harvard Health (health.harvard.edu/blog/should-i-be-eating-mor…)
• Choline - Health Professional Fact Sheet (ods.od.nih.gov/factsheets/Choline-HealthProfes…)
More on individual nutrients
• Fiber: Dietary Fat | MacroFactor (help.macrofactorapp.com/en/articles/143-dietar…)
• Omega 3s: Omega-3 EPA | MacroFactor (help.macrofactorapp.com/en/articles/165-omega-…), Omega-3 DHA | MacroFactor (help.macrofactorapp.com/en/articles/166-omega-…)
• Vitamin A: Vitamin A (Retinol) | MacroFactor (help.macrofactorapp.com/en/articles/170-vitami…)
• Vitamin B6: Vitamin B6 (Pyridoxine) | MacroFactor (help.macrofactorapp.com/en/articles/175-vitami…)
• Folate: Folate (Vitamin B9) | MacroFactor (help.macrofactorapp.com/en/articles/177-folate…)
• Vitamin C: Vitamin C (Ascorbic Acid) | MacroFactor (help.macrofactorapp.com/en/articles/178-vitami…)
• Vitamin D: Vitamin D (Calciferol) | MacroFactor (help.macrofactorapp.com/en/articles/179-vitami…)
• Vitamin E: Vitamin E (Tocopherol) | MacroFactor (help.macrofactorapp.com/en/articles/180-vitami…)
• EFSA publication on Vitamin E: Scientific Opinion on Dietary Reference Values for vitamin E as α-tocopherol (efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/…)
• Vitamin K: Vitamin K …