Students, please take your seats and open your notebooks in preparation for the next session in our 4-week back to school series teaching you all about nutrition from the ground up.
This week we’re moving on from last week’s topic of calories and macronutrients to focus on micronutrients and vitamins.
This lesson includes several 📚 homework assignments which are designed to help you find new Cronometer functionality and apply your newfound nutrition knowledge to your own diet. If you want to stay in our good books, don’t forget to complete your assignments and share what you’ve learned on Reddit!
Class is beginning, so if you’re ready to hit the books, scroll down to get started!
What Are Micros?
Micronutrients (or “micros”) include vitamins and minerals. They don’t contain calories but our bodies need them for growth, development, metabolism, and immune function. Each micronutrient does something different, and many work together to ensure body processes are happening normally.
When you add food into your Cronometer account, you’ll be able to see how much of each vitamin (like vitamin C, E and D) and mineral (like calcium, magnesium and iron) you’re getting from your diet. If you take multi-vitamins, you can add this into Cronometer as well the same way you would add a food.
What Are Vitamins?
Vitamins are essential nutrients that our bodies need to function properly. However, not all vitamins are created equal. They are categorized into two main types: fat-soluble and water-soluble. Knowing the difference between these two types is crucial for maintaining good health and optimizing your nutrition.
The Two Types of Vitamins
Fat-Soluble Vitamins
Fat-soluble vitamins include vitamins A, D, E, and K. These vitamins dissolve in fats and oils, which means they need dietary fat to be absorbed by the body. Once absorbed, they are stored in the liver and fatty tissues for later use.
Since fat-soluble vitamins are stored in the body, consuming them in large amounts can lead to toxic levels. It’s important to get the right amount of these vitamins from your diet without overdoing it. This is one of the great things about Cronometer – you never have to guess if you’re getting too much or too little because of our second-to-none nutrient tracking!
Water-Soluble Vitamins
Water-soluble vitamins include the B vitamins and vitamin C. These vitamins dissolve in water and are not stored in the body. Instead, they travel through the bloodstream, and any excess amounts are usually excreted in urine.
Since water-soluble vitamins are not stored in the body, it’s important to consume them regularly to avoid deficiencies. This means incorporating a variety of fruits, vegetables, and whole grains into your daily diet. Compared to fat-soluble vitamins, excess water-soluble vitamins are excreted, so the risk of toxicity is generally lower. However, balance is still key to avoid potential side effects from very high doses.
By understanding the differences between fat-soluble and water-soluble vitamins, you can make informed decisions about your diet and supplements, leading to better overall health and well-being. Remember, balance and variety are key to a nutritious and healthful diet!
Keep reading to learn more about some key vitamins you should incorporate into your diet.
📚 HOMEWORK: TAKE A LOOK AT YOUR NUTRITION REPORT
Vitamin A
Did you know that vitamin A toxicity, also known as hypervitaminosis A, is primarily associated with the consumption of preformed vitamin A from animal-based sources and supplements as opposed to plant-based sources?
Preformed Vitamin A (Retinol)
Is found in animal products like liver, fish oils, dairy, and in supplements. It is easily absorbed by the body, but this high bioavailability means it can accumulate to toxic levels if consumed in excess. Toxicity risks include symptoms like nausea, dizziness, headaches, liver damage, and in extreme cases, even death, as the body stores excess retinol in the liver and fatty tissues.
Provitamin A Carotenoids (Beta-Carotene)
Can be found in plant-based foods like carrots, sweet potatoes, and leafy greens. The body converts beta-carotene into vitamin A as needed, making it much less likely to cause toxicity compared to preformed vitamin A. Consuming high amounts of beta-carotene from food is generally safe, though it can cause carotenemia, a harmless condition where the skin turns yellow-orange, which usually resolves with reduced intake.
In Summary
Only preformed vitamin A from animal-based sources and supplements poses a risk of toxicity. So, if you’re seeing your Vitamin A target through the roof on your Daily Report or Nutrition Report we recommend checking out your sources.
However, vitamin A from plant-based sources (provitamin A carotenoids) does not cause toxicity because the body regulates its conversion to retinol.
📚 HOMEWORK: TURN ON ADDITIONAL VITAMIN A VISIBILITY
Vitamin B12
We hear a lot about vitamin B12 intake – particularly from our plant-based users.
So, we’re here to share some facts that might be commonly misunderstood… for example did you know that it can actually take years to become deficient in B12?
Read on for some common questions on vitamin B12.
How do you know if you need to supplement vitamin B12?
Whether you need to take vitamin B12 every day depends on your dietary intake, lifestyle, and individual health needs.
Vitamin B12 is primarily found in animal products such as meat, dairy, and eggs. If you consume a balanced diet that includes these foods, you may not need a daily supplement. However, vegetarians, vegans, and those with certain dietary restrictions may not get enough vitamin B12 from their diet and might benefit from daily supplementation.
Do I need to supplement vitamin B12 on a plant based diet?
Not so fast; the time it takes for the body to become deficient in vitamin B12 can vary widely based on several factors, including dietary intake, absorption efficiency, and existing stores of the vitamin in the body.
Here are some key points:
- Body Stores: While vitamin B12 is indeed water-soluble, it has unique characteristics compared to other water-soluble vitamins, leading to its storage in the liver. Because it has a complex absorption process the body stores any excess to ensure a steady supply. These stores can last for several years, often 3 to 5 years, before symptoms of deficiency appear if intake or absorption is inadequate.
- Dietary Intake: If dietary intake of vitamin B12 stops completely, such as in strict vegan diets without supplementation, it may take several years for a deficiency to develop.
What are the symptoms of B12 deficiency?
The early symptoms of B12 deficiency can be subtle and nonspecific, such as fatigue, weakness, and pale skin. As the deficiency progresses, more severe symptoms like neurological changes (numbness, tingling, balance problems), cognitive disturbances, and anemia can develop.
If you scan your Nutrition Report in Cronometer and notice your B12 consumption is low ask your physician for a B12 blood test.
Vitamin D
If you’re feeling “off” it could be related to your nutrient intake, specifically Vitamin D. Vitamin D is often referred to as the sunshine vitamin because we get it from the sunlight, but it also contributes to a sunny disposition. Vitamin D plays a significant role in regulating mood and overall mental health.
Here are the main reasons why vitamin D is important for mood:
Neurotransmitter Production
Vitamin D is involved in the production of neurotransmitters, such as serotonin. Serotonin is often referred to as the “feel-good” neurotransmitter because of its role in mood regulation, and low levels of serotonin are associated with depression and other mood disorders.
Inflammation Reduction
Vitamin D has anti-inflammatory properties. Chronic inflammation is linked to mood disorders like depression and anxiety. By reducing inflammation, vitamin D may help alleviate mood disturbances.
Hormonal Regulation
Vitamin D helps regulate hormones that affect mood, including the regulation of parathyroid hormone and the balance of calcium, which is crucial for neurotransmitter release and nerve function.
Seasonal Affective Disorder (SAD)
Vitamin D deficiency is particularly implicated in Seasonal Affective Disorder (SAD), a type of depression that occurs during the winter months when sunlight exposure is reduced. Sunlight triggers the production of vitamin D in the skin, and low levels during darker months are associated with increased risk of SAD.
Stress Response
Vitamin D influences the production of stress hormones. Adequate levels of vitamin D help modulate the body’s response to stress, potentially reducing the impact of stress on mood.
Sleep Regulation
Vitamin D is involved in the regulation of sleep. Poor sleep quality or disturbances can significantly affect mood and mental health. By supporting healthy sleep patterns, vitamin D can contribute to better mood regulation.
How to Track Vitamins with Cronometer
With Cronometer there are several ways to track your vitamins. If you’ve been completing your homework assignments, chances are you’ve already found some of them!
Daily Report: From your Diary, tap on the header bar, then tap Daily Report. Or on web, just scroll down! This is where you’ll find a summary of your vitamin intake for the day.
Nutrition Report: From the Discover tab, tap Report. Or on web, click Trends > Nutrition Report. This will look identical to the Daily Report but the data is slightly different. This report gives you your average daily intake across a specified date range.
Highlighted Nutrients: With Cronometer you can select up to 8 nutrients to highlight, allowing you to easily view your daily intake in the top header bar of the Diary. Swipe left twice from the Energy Summary circles to view. To choose what shows up here navigate to More > Targets > Nutrient Targets and tap on Selected Highlighted Nutrients.
Single Nutrient Chart: If you want to go beyond the Daily Report and the Nutrition Report, upgrading to our Gold subscription, will give you the ability to take a look at your vitamin intake each day over time with Charts.
On mobile, head to the Discover tab > Charts. On web, click Trends > Charts.
Scroll down to the Single Nutrient Chart. This will default to potassium, but you can change it to any nutrient (vitamin) using the drop down menu. To learn more about how to use and leverage charts visit our blog here.
In Conclusion
Well, that’s a wrap on the second session in our 4 week course, nicely done! If you are ready to keep learning, feel free to jump ahead to Nutrition 101: Minerals.
Otherwise, keep an eye out for our next update from within the app or in your emails. You can opt in to receiving emails by going to More > Account > Privacy and toggle on ‘I agree to receive newsletters and promotional emails’.
