Time Stamps, Sources, and Hyperlinks
Introduction (0:00)
Suggestions and good vibes (0:20)
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Announcement for subsequent episode: get your questions in for an all-Q&A episode! (8:06)
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Entering into the content material; discussing the distinction between inadequate consumption and poor consumption/standing. (13:40)
- Episode 1 within the Micronutrient sequence
- Episode 2 within the Micronutrients sequence
- Touchdown web page for micronutrient articles
Content material mentioned on this episode:
- Which Micronutrients Are Value Monitoring?
- Micronutrients Are Essential, However They Aren’t All the pieces
- Touchdown web page for micronutrient content material within the KB
Vitamins which can be usually overconsumed (21:52)
- Chart summarizing content material on this part
Added sugar
- USDA: Get the Info: Added Sugars | Vitamin | CDC
- NHS: Sugar: the info – NHS
- AHA: Dietary sugars consumption and cardiovascular well being: a scientific assertion from the American Coronary heart Affiliation
Saturated fats
- Consumption within the US: Saturated Fats and Meals Intakes of Adults – FSRG Dietary Information Briefs – NCBI Bookshelf
- Consumption within the EU: Saturated fats consumption throughout the EU, Norway and the UK | Information for coverage
- Greater intakes related to extra CVD: Saturated fats and trans-fat intakes and their substitute with different macronutrients: a scientific assessment and meta-analysis of potential observational research
- Saturated fats will increase LDL ldl cholesterol: Results of saturated fatty acids on serum lipids and lipoproteins: a scientific assessment and regression evaluation
- Decreasing LDL reduces CVD with a robust dose-response relationship, suggesting causation: Affiliation Between Reducing LDL-C and Cardiovascular Danger Discount Amongst Completely different Therapeutic Interventions: A Systematic Evaluation and Meta-analysis | Cardiology | JAMA
Sodium
- Sodium consumption and stroke: Affiliation of sodium consumption and main cardiovascular outcomes: a dose-response meta-analysis of potential cohort research
- Replace on analysis associated to different illnesses: The affect of extreme salt consumption on human well being
Excluded: Omega-6
- Irritation: Omega-6 fatty acids and irritation
- Human well being outcomes: Omega‐6 fat for the first and secondary prevention of heart problems – Hooper, L – 2018 | Cochrane Library
- Nutrivore article: A Complete Rebuttal to Seed Oil Sophistry
Excluded: Trans Fat
- Trans Fat | MacroFactor
Vitamins which can be steadily under-consumed (44:14)
A lot of the knowledge associated to under-consumed vitamins got here from these sources:
- Micronutrient Inadequacies within the US Inhabitants: an Overview | Linus Pauling Institute | Oregon State College
- Projected prevalence of insufficient nutrient intakes in Europe
- Omega-3 Fatty Acids – Well being Skilled Reality Sheet
- Ought to I be consuming extra fiber? – Harvard Well being
- Choline – Well being Skilled Reality Sheet
Extra on particular person vitamins
- Fiber: Dietary Fats | MacroFactor
- Omega 3s: Omega-3 EPA | MacroFactor, Omega-3 DHA | MacroFactor
- Vitamin A: Vitamin A (Retinol) | MacroFactor
- Vitamin B6: Vitamin B6 (Pyridoxine) | MacroFactor
- Folate: Folate (Vitamin B9) | MacroFactor
- Vitamin C: Vitamin C (Ascorbic Acid) | MacroFactor
- Vitamin D: Vitamin D (Calciferol) | MacroFactor
- Vitamin E: Vitamin E (Tocopherol) | MacroFactor
- EFSA publication on Vitamin E: Scientific Opinion on Dietary Reference Values for vitamin E as α-tocopherol
- Vitamin Okay: Vitamin Okay (Phylloquinone and Menaquinone)
- Choline: Choline | MacroFactor
- Magnesium: Magnesium | MacroFactor
- Potassium: Potassium | MacroFactor
- Zinc: Zinc | MacroFactor
Vitamins vegans could need to pay extra consideration to (1:08:46)
- Omega 3s:
- Omega-3 EPA | MacroFactor
- Omega-3 DHA | MacroFactor
- Particular person Amino Acids (primarily lysine, methionine, and tryptophan):
- Lysine | MacroFactor
- Methionine | MacroFactor
- Tryptophan | MacroFactor
- B12: Vitamin B12 (Cobalamin) | MacroFactor
- Calcium, Iron, Zinc, and Selenium:
- Iron Standing of Vegetarian Adults: A Evaluation of Literature – PMC
- Consumption and adequacy of the vegan weight-reduction plan. A scientific assessment of the proof
- Calcium | MacroFactor
- Iron | MacroFactor
- Zinc | MacroFactor
- Selenium | MacroFactor
Remember to keep away from “micronutrient reductionism” (1:21:58)
- Polyphenols: The Function of Polyphenols in Human Well being and Meals Methods: A Mini-Evaluation – PMC
- Isothiocyanates: Isothiocyanates | Linus Pauling Institute
Q&A (1:37:49)
Are multivitamins overrated? (1:38:37)
- 2013 meta: Multivitamin-multimineral supplementation and mortality: a meta-analysis of randomized managed trials
- Subsequent metas: Vitamin and Mineral Dietary supplements for the Main Prevention of Cardiovascular Illness and Most cancers: Up to date Proof Report and Systematic Evaluation for the US Preventive Companies Job Power | Cardiology | JAMA, Affiliation of Multivitamin and Mineral Supplementation and Danger of Cardiovascular Illness | Circulation
- 2020 BMJ narrative assessment: Well being results of vitamin and mineral dietary supplements | The BMJ
- Calcium + vitamin D for fractures: Calcium plus vitamin D supplementation and danger of fractures: an up to date meta-analysis from the Nationwide Osteoporosis Basis
Is low blood vitamin D usually the results of another underlying drawback? (1:57:33)
- Barbell drugs episode: Episode #152: Vitamin D with Dr. Austin Baraki
- Related analysis/perspective papers:
- Actual‐world proof for the effectiveness of vitamin D supplementation in discount of whole and trigger‐particular mortality
- Low vitamin D is a marker for poor well being and elevated danger for illness: However causality continues to be unclear most often | JIM
- Vitamin D: well being panacea or false prophet?
- Vitamin D deficiency 2.0: an replace on the present standing worldwide – PMC
- Vitamin D: a damaging acute section reactant | Journal of Scientific Pathology
- Vitamin D and Most cancers | IARC
- Skeletal and Extraskeletal Actions of Vitamin D: Present Proof and Excellent Questions
- Optimum vitamin D standing: a essential evaluation on the idea of evidence-based drugs
Are there any good proxy measurements to know in the event you’re assembly micronutrient targets without having to trace micronutrients? (2:09:19)
Folic acid supplementation when making an attempt to get pregnant (2:12:38)
- 2011 assessment: Folic Acid Meals Fortification—Its Historical past, Impact, Issues, and Future Instructions – PMC
- 2022 paper arguing for international folate fortification: Stopping delivery defects, saving lives, and selling well being fairness: an pressing name to motion for common obligatory meals fortification with folic acid
- Letter to the editor calling for warning towards common fortification: Necessary meals fortification with folic acid – The Lancet International Well being
Proof of vitamin Okay together with vitamin D and Boron supplementation (2:21:04)
Vitamin Okay
- Optimistic epidemiological analysis: Vitamin Okay Consumption and Atherosclerotic Cardiovascular Illness within the Danish Weight loss plan Most cancers and Well being Research
- Much less readability from interventions at present: Vitamin Okay Supplementation for the Prevention of Cardiovascular Illness: The place Is the Proof? A Systematic Evaluation of Managed Trials
Boron
- NIH factsheet: Boron – Well being Skilled Reality Sheet
- 2015 cheerleading assessment: Nothing Boring About Boron | IMCJ
- Look at.com web page: Boron well being advantages, dosage, security, unwanted effects, and supporting proof. | Dietary supplements | Look at
- Essential observe: at one level when answering the query associated to boron, I referenced dosages of 2g and 500mg. I meant 2mg and 500mcg. Don’t take 2g (and even 500mg) of boron.
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