{"id":111802,"date":"2022-08-22T02:35:00","date_gmt":"2022-08-22T02:35:00","guid":{"rendered":"https:\/\/healthygrocerygirl.com\/?p=111802"},"modified":"2022-08-23T16:47:46","modified_gmt":"2022-08-23T16:47:46","slug":"do-i-need-a-multivitamin-if-i-eat-healthy","status":"publish","type":"post","link":"https:\/\/healthygrocerygirl.com\/2022\/08\/22\/do-i-need-a-multivitamin-if-i-eat-healthy\/","title":{"rendered":"Do I Need A Multivitamin If I Eat Healthy?"},"content":{"rendered":"\n

Having provided nutrition coaching to clients for years, a common question I\u2019ve been asked is, \u201cDo I need a multivitamin if I\u2019m eating healthy?\u201d The tricky part of this question is, \u201cwhat is healthy?\u201d because a \u201chealthy\u201d diet is going to look different for each person based on their unique body, health status, lifestyle and needs. There is no one-size-fits-all when it comes to nutrition and wellness. Learning your body and what it needs is important to feeling your best, so I thought we\u2019d dive in to address this concept.\u00a0Supplementation may be a wonderful addition to a person’s wellness plan. As always, I recommend discussing your diet and supplement protocol with your Medical Doctor, Naturopathic Doctor and\/or RDN.\u00a0<\/p>\n\n\n\n

\"Megan<\/figure>\n\n\n\n

What Is A Micronutrient?<\/strong><\/p>\n\n\n\n

Micronutrients are vitamins and minerals that are critical for the body to function. Vitamins for example are important for immune health, blood clotting, energy and more. Minerals are needed to support bone, muscle and heart health, growth and development, as well as help the brain work properly. These are just a few of the many vital and important roles of vitamins and minerals (1). <\/p>\n\n\n\n

I Eat Healthy, Do I Need a Multivitamin? <\/strong><\/p>\n\n\n\n

As a Registered Dietitian Nutritionist, I always advocate for aiming to consume your nutrients first from real whole foods. Consuming a varied plant-based diet is an incredible way to nourish our body with macronutrients (protein, fat, carbohydrates) and micronutrients (vitamins and minerals) that the body needs to function. However, no one eats perfectly all of the time and there can be many seasons of life or lifestyle factors that may interfere with access or absorption of proper nutrition. Therefore, supplements can be a wonderful way to fill in the gaps and support our body through times when food alone is not sufficient.<\/p>\n\n\n\n

What Can Cause Vitamin and Mineral Deficiency?<\/strong><\/p>\n\n\n\n

Stress<\/strong><\/p>\n\n\n\n

When we are stressed, \u201cit raises the body’s metabolic needs and increases the use and excretion of many nutrients (2)\u201d Four nutrients that can become easily depleted when we are stressed include iron, magnesium, zinc and niacin (vitamin B3). In our fast paced modern world, we all experience stress to some degree. For those that are chronically stressed, this can take a toll not only on our mental health but also on our physical health as well. Therefore, it\u2019s important to be cautious of our diet and supplement intake during times of stress to best support our body.\u00a0<\/p>\n\n\n\n

Soil Degradation<\/strong><\/p>\n\n\n\n

Solaray has an amazing blog post, you can read here, <\/a>all about how food is sometimes not enough when it comes to meeting our nutritional needs. I love this education excerpt from the blog about our soil and how it affects the quality of our food:<\/p>\n\n\n\n

\u201cFruits and vegetables are only as nutritious as the soil they are grown in, and today\u2019s soil is not nearly as healthy as it used to be, due to commercial farming practices and the effects of climate change. Specifically, nitrogen stores have decreased by 42%, phosphorus by 27%, and sulfur by 33%; plants need these nutrients for optimal growth and to produce vitamins, amino acids, and enzymes.<\/p>\n\n\n\n

In fact, because of erosion, we are losing nutrient-rich topsoil (the uppermost soil layer in which nearly all the food we eat is grown) at 10-1,000 times the rate at which it can be replenished. A recent paper out of the University of Massachusetts Amherst reported that more than one-third of the Corn Belt in the Midwest\u2014spanning nearly 30 million acres of farmland\u2014has lost its topsoil entirely.<\/p>\n\n\n\n

As a direct result, the produce we eat today is not as nutritious as the produce our grandparents ate<\/a>. A landmark 2004 study published in the Journal of the American College of Nutrition<\/em> compared modern garden crops to those grown in 1950. Its findings? An up to nearly 40% decline in vital nutrients\u2014from Vitamin C to Calcium, Iron, Riboflavin, and more\u2014among 43 different types of produce. Other research has yielded similar results, including a study that showed it is not just vegetables that are losing nutrients but grains, too, finding the magnesium concentration in wheat has decreased up to 29% (3).\u201d\u00a0<\/p>\n\n\n\n

Quality of Food <\/strong><\/p>\n\n\n\n

It only takes one trip to the grocery store or a drive through town to see the large variety of packaged convenience foods or fast food options available today. While I love a good grocery find that makes it easier to eat well, it really can take time to learn about ingredients and read ingredient lists to ensure the convenience item is truly nutritious. There are many processed packaged foods that are calorically dense yet lacking in real nutrients whether it\u2019s adequate protein, fiber, quality fats, vitamins or minerals. I\u2019ve always been a fan of the 80 \/ 20 rule where 80 percent of the time a person is consuming real, whole, nutrient dense foods and 20 percent of the time we leave room for treats or other less nutritious items that bring us joy. However, over 55 percent of the Standard American Diet is processed food (4), which lacks the quantity and quality of nutrients our body needs to optimally function and thrive.\u00a0<\/p>\n\n\n\n

Common Nutrient Deficiencies<\/strong><\/p>\n\n\n\n

The majority of Americans do not follow a healthy eating pattern (5). While nutrient deficiencies will vary per person, the following are 6 common nutrient deficiencies. Diet plus supplementation may be needed to meet the recommended intake of the following: <\/p>\n\n\n\n