Author: Kate Scott, DipNut, mBANT, rCNHC, mIFM
DNApal co-founder | Nutrition & genetics specialist | BANT registered nutritionist

As nutritionists, one of our goals is to get people to eat a balanced diet full of organic whole foods. Considering what’s possible and not going to cause additional stress to people who are already trying to juggle a lot daily. After all, health is about so much more than just a good diet. It includes physical fitness, mental health and more.

So, if a person has a primarily healthy diet, then surely they don’t need to supplement? Well, there is a lot more to consider, so read on.

Humans require a minimum level of nutrients to survive and not develop illnesses. This is what the RDA (recommended daily allowance) guidelines on specific vitamins, minerals and macro nutrients cater for. These RDAs calculate the average daily intake level sufficient for most healthy people (a). These are by no means what we would consider optimal levels and don’t take into account a number of other individual factors, such as:

Absorption 

Ever heard the phrase “you are what you eat”? Well actually, you are what you absorb. Your diet might be perfect, and you may take a stack of daily supplements, but if you have trouble absorbing or unlocking those nutrients, all you’re doing is generating pretty expensive pee. Food intolerances or conditions like celiac or Crohn’s disease, which impact the lining of your digestive system, can lead to reduced absorption of nutrients from food and supplements. High alcohol and caffeine consumption and low stomach acid can also interfere with the absorption of certain nutrients. Vitamin B12, for example, relies on a protein called intrinsic factor (IF) that is released by stomach cells and helps B12 to be absorbed into the bloodstream.

Dietary deficiencies

Vitamin D deficiency is prevalent in people living in northern latitudes who don’t get adequate exposure to the sunshine all year round. Vitamin D is often referred to as the “sunshine vitamin” because it is produced by the body when the skin is exposed to sunlight. Sunlight is a far better source of vitamin D than food. However, people living in northern latitudes and those with darker skin tones may need to supplement with vitamin D, particularly during the colder months.

Iron is an essential mineral needed to produce red blood cells, which carry oxygen throughout the body. A lack of iron can lead to iron deficiency anaemia, characterised by fatigue, weakness, and shortness of breath. Vegetarians, vegans and women of menstruating age are at a higher risk of iron-deficiency anaemia. The body does not absorb the form of iron (non-heme) found in plant-based foods as well as the form found in animal-source foods (heme).

Omega-3 fatty acids are a type of polyunsaturated fat that is important for heart health. Our bodies do not produce omega-3 fatty acids, so they have to be obtained through the diet. They are found in fatty fish such as salmon and mackerel, but many people need to consume more of these foods to meet their daily needs. Omega-3 supplements can be an excellent way to get these essential fatty acids into the diet.

Vitamin B12, creatine, vitamin D3, DHA (a form of omega-3) and heme iron are examples of nutrients that can only be found in animal-source foods. People following plant-based diets must be mindful of this and may need to supplement their diet with these nutrients.

Finally, due to modern farming and water purification methods, our food and water have become far less rich in nutrients like magnesium, potassium, calcium, zinc, iodine, manganese, vitamin C and iron (b)(c). Even with a healthy, balanced diet, you may still need to take specific supplements daily to maintain optimum levels.  

Life stage

Our need for specific nutrients may increase or decrease depending on where we are in our life stage. During pregnancy or breastfeeding, for example, our need for folate (B9), iron, calcium, vitamin D, choline and omega-3 increases.

In older age, things like maintaining bone health and muscle mass may put greater focus on nutrients like calcium, phosphorus, vitamin D and protein. 

A person who is an athlete or training to run a marathon or compete in an intense sporting event will have higher needs for nutrients like protein, fats, carbs and antioxidants (d). 

Genetics

Our genes significantly influence how we absorb, convert and use nutrients (e). We each have slightly different needs. The combination of our genes, lifestyle, life stage and current state of health is what makes us unique. This is why a personalised approach to nutrition and supplements is important.

We founded DNApal with the goal of bringing truly personalised diet, lifestyle and supplement advice to every individual based on their unique combination of needs. We are working hard every day to do this.

Over the next few months, we will be doing a “Nutrition Nitty Gritty” series that will deep-dive into each of the main vitamins, minerals and macronutrients. We will discuss what role/s they play in the body, what insufficiency or deficiency symptoms to look out for, the best food or supplement sources, how our genes or lifestyle can impact our need for them and more.

Stay tuned!

Order our DNApal test today to determine how your genes influence your dietary and nutritional needs.

Feel free to leave us a comment if you have any further questions.

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