Nutrient Depletion

Nutrient depletion refers to the state of the body when it lacks specific essential nutrients to adequately support optimal physiological functioning. Essential nutrients include vitamins, minerals, amino acids, fatty acids and other substances crucial to the maintenance of life. Inadequate levels of some nutrients cause more noticeable symptoms than others, and certain symptoms might be subtler than others allowing for depletion to go on for some time before it is recognized.

Overt deficiencies such as scurvy caused by vitamin C deficiency, rickets caused by vitamin D deficiency, or goiter due to a lack of iodine in the diet, are less common now since these led to the development of the Dietary Intake Recommendations (DRI), fortification, and other preventative strategies. But these intakes, notorious for being at the minimal level to avoid outright disease, are often far below an intake that is optimal.

Causes of Nutrient Depletion

While it is often assumed that poor diet or dietary intake of nutrient-dense foods is the culprit behind nutrient depletion, there is much more nuance involved. Certain conditions predispose us to being unable to absorb nutrients, require more nutrients than usual, or reduce the nutrient content of food even before it is consumed.

During pregnancy for example, the nutrient and energy requirement to grow another human is immense. Mamas need approximately 300-500 additional calories per day especially in the second and third trimesters. They require additional macronutrients, especially protein, and need to pay special attention to certain micronutrients including folate, DHA, and iron. This is why prenatal vitamins are an essential part of any pregnancy nutritional strategy.

Though babies usually get what they need, this often comes at the expense of the mother. The postpartum period is an especially vulnerable time in which this becomes quite evident. Not only does significant blood loss during childbirth often result in iron deficiency anemia, but the demand for nutrients more broadly by the growing baby can leave mom depleted of the necessary materials to synthesize neurotransmitters and hormones involved in mental wellness and quality sleep.

Pregnancy and the postpartum period are only a couple of the many circumstances that impact nutrient status however. Other factors such as age, gut health, and soil quality need to considered as well. The following is a list of some of the conditions that predispose us to nutrient depletion:

• Pregnancy

• Postpartum (birth/bloodloss)

• Childhood/adolescence-significant growth periods

• Senescence-older age-slowing metabolism affects digestive enzyme and stomach acid production impacting absorption of certain vitamins and minerals; reduced appetite is common among the elderly also

• Poor soil quality/Industrial raised meat-destructive farming practices such as pesticide use and Concentrated Animal Feeding Operations (CAFO) and feeding animals an unnatural, inflammatory diet

• Poor diet/lifestyle-skipped meals, Standard American Diet (SAD), sedentary lifestyle contributing to inflammation and poor detoxification

• Pharmaceutical drugs-some block the action/absorption of specific nutrients-statin drugs used to lower cholesterol block CoQ10; acid blockers compromise absorption of many minerals such as calcium and zinc; birth control blocks B vitamin absorption; diuretics interfere with potassium levels

• Disease-Cancer and cancer treatment can interfere with appetite as well as nutrient absorption; Celiac is another example of a disease that impairs absorption by damaging the small intestine where absorption takes place; alcoholism depletes specific nutrients as well

• Stress-chronic stress is known to deplete vitamin C and B vitamins (especially B5, B6, and B12)

Common Nutrient Depletions

Although the elderly, postpartum moms, cancer fighters, and adolescents all have unique circumstances that predispose them to nutrient deficiencies, we are all susceptible for various reasons. Many of us simply skip meals, reach for quick, easy processed and packaged foods, or are exposed to high levels of chronic stress. And while there are many different nutrients that one may be missing at adequate levels in their diet, certain nutrients tend to be more commonly depleted than others. Here are several to look out for:

• Iron

• Zinc

• B12 (and other Bs)

• Vitamin D

• Magnesium

• Calcium

• Potassium

Symptoms Associated with Nutrient Depletion

When the body is not getting what it needs, we may or may not be aware. Often the signs are mild or tolerated and we easily brush these off as “normal.” The conventional medical model often overlooks the root cause of headaches, fatigue, sleep disturbance, and a host of other symptoms, and instead simply masks them with pharmaceutical drugs. If you are chronically dealing with any of the following, consider speaking with a functional practitioner to identify the root cause:

• Fatigue

• Headaches

• Poor appetite

• Recurrent infection/sickness/impaired immune function

• Severe hair loss

• Muscle weakness

• Tingling/numbness/burning in hands/feet

• Easily out-of-breath

• Cognitive problems-reduced mental clarity/difficulty concentrating/forgetfulness/balance issues

• Impaired/slow wound healing

• Very dry skin

• Vision-related problems

• Muscle cramping

• Increased blood pressure

• Sleep disturbance

• Noticeably increased moodiness/anxiety/irritability/reduced resiliency to stress

• Delayed growth or developmental delays (children/adolescents)

This is by no means an exhaustive list of the symptoms of nutrient depletion. Symptoms are very individual and must be addressed based on each person’s unique health history and circumstances. Hopefully this does provide a basic guideline for when to seek support from your healthcare provider. With the proper dietary, lifestyle, and supplemental recommendations, it is possible to live more vibrantly and symptom-free.

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• Prioritize whole foods-limit processed carbohydrates, industrial seed oils, and packaged foods with too many ingredients

• Aim for veggies at every meal-include a variety of colorful veggies, leafy greens, and cruciferous veggies supporting your detox pathways and providing antioxidant support

• Move-movement helps maintain a healthy weight, reduces inflammation and stress, and aids digestion and absorption

• Seek professional guidance-work with a nutritional professional that is trained to develop a customized nutritional plan to meet your specific needs

Functional testing is a powerful tool that some trained nutritional professionals use for assessing certain nutrient deficiencies, absorption-related challenges, and identification of root cause of imbalance. Check out what Rebel Roots Nutrition has to offer.