Nutrient Synergy

Nutrient insufficiency is an epidemic in the US despite our easy access to and abundance of food.

Why?

About 60% of calories consumed in the US are ultra-processed, refined foods that lack the bio-available nutrients needed to nourish our cells and live long healthy lives. (1)

What Does That Mean?

While a nutrient deficiency represents a more extreme nutrient shortage with clear symptoms, nutrient insufficiency implies suboptimal levels that affect health but in a less acute or obvious way​. It may leave you feeling unwell without overt symptoms, making insufficiencies difficult to identify without specific dietary assessments or blood tests. Over time insufficiencies can increase the risk of chronic conditions such as diabetes, heart disease, autoimmune disorders, skin problems, cognitive impairments, and depression. (2)

The statistics regarding nutrient deficiencies in the United States are alarming. Based on the Recommended Dietary Allowance (RDA), an overwhelming 98% of Americans fail to meet their potassium needs, 94% lack sufficient Vitamin D, 92% do not get enough choline, 93% are low in vitamin E, and 60% do not meet their magnesium requirements. (3,4,5,6) This represents only a fraction of the population’s broader issue of nutrient insufficiency.

The good news is this is one of the easiest problems to correct. Addressing these insufficiencies is relatively straightforward and does not require drastic changes, unlike other health interventions. Simple adjustments to dietary habits can effectively enhance nutrient intake and reverse nutrient insufficiencies.

Factors Contributing to the Problem:

· Soil Nutrient Availability: Due to modern agricultural practices, nutrients in the soil are less available to plants, resulting in lower nutrient levels in the crops we consume. One study suggests that we would need to eat eight oranges today to obtain the same nutritional value as a single orange from 50 years ago. (7)

· Toxic Burden: Heavy metals and chemicals like glyphosate bind to nutrients, reducing their bioavailability. (8)

· Global Food System: Nutrient levels in produce decline significantly during long-distance transport, making locally sourced foods more nutritious. (9)

· Chronic Diseases: Conditions like obesity increase nutrient demand while impairing absorption. For example, obese individuals may need more sunlight to synthesize vitamin D. (10)

· Medications: Certain medications, such as Metformin for diabetes, can deplete essential nutrients like vitamin B12 and folate, often without patients' awareness. (11)

Nutrient synergy

Nutrient synergy, the beneficial interactions between nutrients, supplements, and medications that enhance absorption and effectiveness when consumed together, is crucial in addressing nutrient insufficiencies and overall health.

How it Works:

· Enhanced Nutrient Absorption - Certain nutrients can improve the absorption of others. For example, vitamin D enhances calcium absorption, while vitamin C increases iron absorption from plant-based sources. By consuming foods that promote this synergy, individuals can maximize the benefits of the nutrients they intake. (12)

· Balanced Diet - A well-rounded diet rich in diverse foods ensures that the body receives not just individual nutrients but also the complex interactions among them. Foods high in phytonutrients—like fruits and vegetables—can support overall health by providing additional compounds that work synergistically with vitamins and minerals. For instance, the antioxidants found in fruits can protect the nutrients from oxidative damage. (13)

· Proper Supplementation - When dietary intake alone is insufficient, targeted supplementation can help fill the gaps. However, it’s essential to choose supplements wisely, as some can interfere with the absorption of others. For instance, taking high doses of calcium supplements can inhibit magnesium absorption. (14) A balanced approach can ensure that supplements complement dietary intake effectively.

· Chronic Disease Management - Nutrient synergy can also play a role in managing chronic diseases. For example, individuals with diabetes often have increased nutrient needs. Combining nutrients like chromium and magnesium can improve insulin sensitivity, thereby assisting in blood sugar management. (15)

· Timing of Medication with Specific Foods - Managing when to take medications in relation to meals can also improve nutrient absorption​ and avoid combinations that hinder nutrient availability​ or medication effectiveness. For example, drinking coffee within 2 hours of taking an iron supplement can inhibit the absorption of iron. (16)

Our Solution

Prosperum aims to promote health and prevent illness by shifting the focus from calorie counting to calorie quality through nutrient synergy. Helping you adopt a diet rich in a variety of foods that promote nutrient synergy, along with appropriate supplementation, and food/medication timing, can significantly improve health outcomes and help reduce nutrient insufficiencies so you feel your best.

• Sources

  1. Martínez Steele, E., Popkin, B.M., Swinburn, B. et al. The share of ultra-processed foods and the overall nutritional quality of diets in the US: evidence from a nationally representative cross-sectional study. Popul Health Metrics15, 6 (2017). https://doi.org/10.1186/s12963-017-0119-3.

  2. Espinosa-Salas S, Gonzalez-Arias M. Nutrition: Micronutrient Intake, Imbalances, and Interventions. [Updated 2023 Sep 21]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK597352/

  3. NutritionFacts.org. “94% of Americans Do Not Get Enough Vitamin D.” Accessed October 10, 2024. https://nutritionfacts.org.

  4. Greger, Michael. “98% of American Diets Potassium Deficient.” NutritionFacts.org, October 10, 2024. https://nutritionfacts.org/blog/98-of-american-diets-potassium-deficient/#:~:text=Less%20than%202%25%20of%20Americans%20even%20get%20the%20recommended%20minimum,don't%20eat%20enough%20plants.

  5. Wallace, Taylor C. PhD, CFS, FACN; Blusztajn, Jan Krzysztof PhD; Caudill, Marie A. PhD, RD; Klatt, Kevin C. MS; Natker, Elana MS, RD; Zeisel, Steven H. MD, PhD; Zelman, Kathleen M. MPH, RD, LD. Choline: The Underconsumed and Underappreciated Essential Nutrient. Nutrition Today 53(6):p 240-253, 11/12 2018. | DOI: 10.1097/NT.0000000000000302

  6. Linus Pauling Institute. “Micronutrient Inadequacies: Overview.” Linus Pauling Institute, Oregon State University, accessed October 10, 2024. https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview#magnesium.

  7. Davis, D. R., Epp, M. D., & Riordan, H. D. (2004). "Changes in USDA Food Composition Data for 43 Garden Crops, 1950 to 1999." Journal of the American College of Nutrition, 23(6), 669–682.

  8. Duke, S. O., & Powles, S. B. (2008). "Glyphosate: A Once-in-a-Century Herbicide." Pest Management Science, 64(4), 319-325.

  9. Barrett, D. M., & Lloyd, B. (2012). "Advanced Preservation Methods and Nutrient Retention in Fruits and Vegetables." Critical Reviews in Food Science and Nutrition, 52(5), 432-449.

  10. Wortsman, J., Matsuoka, L. Y., Chen, T. C., Lu, Z., & Holick, M. F. (2000). "Decreased bioavailability of vitamin D in obesity." The American Journal of Clinical Nutrition, 72(3), 690-693.

  11. Bauman, W. A., Shaw, S., Jayatilleke, E., Spungen, A. M., & Wecht, J. M. (2000). "Metformin therapy and vitamin B12 deficiency: A case series." Journal of Clinical Endocrinology & Metabolism, 85(2), 468-471.

  12. Heaney, R. P. (2001). "Vitamin D and calcium interactions: Functional outcomes." The American Journal of Clinical Nutrition, 73(5), 850-856.

  13. Liu, R. H. (2004). "Potential synergy of phytochemicals in cancer prevention: mechanism of action." The Journal of Nutrition, 134(12), 3479S-3485S.

  14. Straub, D. A. (2007). "Calcium supplementation in clinical practice: A review of forms, doses, and indications." Nutrition in Clinical Practice, 22(3), 286-296.

  15. Anderson, R. A. (1998). "Chromium, glucose intolerance and diabetes." Journal of the American College of Nutrition, 17(6), 548-555.

  16. Pérez-Granados, A. M., & Vaquero, M. P. (2002). "Iron and iron-binding phenolic compounds: Human nutrition and health implications." Critical Reviews in Food Science and Nutrition, 42(3), 209-221.