Nutrition
Experts Share the Hidden Factors Behind Vitamin Deficiencies That Might Surprise You
Understanding the reasons behind vitamin deficiencies can be as important as addressing the deficiencies themselves. While many people turn to supplements or dietary changes to boost their vitamin intake, they often overlook the underlying causes that might be affecting their health. We spoke with experts to uncover some surprising factors that can lead to vitamin deficiencies.
Stress
Stress is a well-known health disruptor, and it also plays a role in depleting essential vitamins. Serena Poon, a certified nutritionist and wellness advisor, highlights that stress increases the body’s need for B vitamins and vitamin C, potentially leading to deficiencies. A 2019 review further supports this by stating: “The largest body of evidence demonstrates stress-induced depletion of magnesium and zinc, although several studies (both human and animal) demonstrate the effects of stress on calcium and iron concentrations.”
Aging
As we age, our bodies become less efficient at absorbing and synthesizing essential vitamins. Poon notes that a decline in stomach acid, known as hypochlorhydria, is a primary factor. The Cleveland Clinic explains, “Stomach acid is necessary for digestion and absorption of protein, vitamin B12, and several minerals.” This inefficiency can result in vitamin B12 deficiency, which may lead to iron deficiency anemia.
Vegan or Vegetarian Diets
Adopting a vegan or vegetarian diet can sometimes result in lower iron intake compared to diets that include meat. Patricia Pinto-Garcia, MD, MPH, explains, “Even though many plant-based foods are still a good source of iron, the body has a harder time absorbing iron from plants than from animal products.” Additionally, she points out that, “People can also develop B12 deficiency if they don’t eat any animal-based products (dairy, meat, etc.) since B12 is not found in plant-based foods.”
Excessive Alcohol Consumption
Heavy drinking can interfere with the absorption of B vitamins such as thiamine (B1), folate, and vitamin B12. Nutritionist Peter Brukner OAM, MBBS, explains, “This happens because alcohol can disturb the intestines’ way of taking in vitamins and also affects how the liver keeps them.” Pinto-Garcia adds that alcohol use disorder can cause stomach inflammation, leading to nausea, vomiting, and decreased appetite.
Smoking
Smoking is harmful in numerous ways, including its impact on vitamin levels. Poon points out that smoking can lead to vitamin C deficiency, “which compromises immune health and tissue repair.” This correlation was established in an often-cited 1989 study.
Certain Medications
Some medications can interfere with nutrient absorption. Brukner explains, “For example, proton pump inhibitors (PPIs), which people often use to treat acid reflux, can reduce the amount of stomach acid.” This reduction can hinder the absorption of vitamin B12 and magnesium. Diuretics, on the other hand, can cause deficiencies in potassium and/or magnesium.
Hormonal Fluctuations
Hormonal changes, whether due to conditions like hypothyroidism or life stages such as pregnancy, can alter vitamin requirements. Poon notes, “Pregnant women, for instance, require higher levels of folate (vitamin B9), iron, and vitamin D to support the growing fetus and prevent complications.” Dr. Daniel Perl also mentions that women with heavy menstrual flows might experience iron deficiencies due to excess blood loss.
Inflammatory Bowel Diseases
Inflammatory bowel diseases like ulcerative colitis and Crohn’s can lead to vitamin deficiencies. Pinto-Garcia states, “This happens because the conditions affect how well the bowel absorbs vitamins and nutrients.” Common deficiencies include vitamin K, B12, iron, zinc, and other B vitamins. Treatment for these conditions can help manage inflammation and prevent further gut damage.
Gastrointestinal Issues
Gastrointestinal issues such as hemorrhoids, colon polyps, stomach ulcers, stomach cancer, colon cancer, and celiac disease can cause blood loss in the GI tract, leading to iron deficiency. Dr. Perl highlights that these issues can significantly impact vitamin absorption and overall health.
Poor Diet
A diet lacking in fruits, vegetables, lean proteins, and whole grains can lead to various vitamin deficiencies. While supplements can help, it’s crucial to address dietary habits that might be contributing to these deficiencies.
Uncovering the hidden causes of vitamin deficiencies can be eye-opening. From lifestyle choices like diet and stress to health conditions and medications, numerous factors can impact vitamin levels. By understanding these causes, you can take proactive steps to maintain a balanced and healthy lifestyle.
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