June 3, 2025 • 25 mins
Micronutrients are essential vitamins and minerals our bodies need in small amounts for optimal function, yet they're surrounded by persistent myths that affect our health choices. We dive deep into the science behind these vital nutrients to separate fact from fiction and help you make smarter wellness decisions.
• What micronutrients are and why they're essential for virtually every process in your body
• Why "more is not better" when it comes to vitamins and minerals—megadosing can be harmful
• The crucial differences between getting nutrients from whole foods versus supplements
• How micronutrient needs vary based on age, sex, health status, and lifestyle
• Why not all supplement brands are created equal and how to choose quality products
• The truth about vitamin C and cold prevention (hint: it's not what most people think)
• Practical strategies for maximizing nutrient intake through diverse, colorful foods
• When supplements make sense and how to approach them strategically
Join us next week when we'll be diving into the fascinating world of gut health and exploring how the microbiome influences everything from your immune system to your mood.
Kore Candle Company is a brand that specializes in creating unique and high-quality soy candles.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Kris Harris (00:09):
Welcome back to the Kore Kast.
I'm your host, Kris Harris, andI'm thrilled to kick off season
four of our journey togetherthrough the vibrant world of
health and wellness.
Whether you're a fitnessfanatic, a Pilates enthusiast or
someone just beginning toexplore your wellness journey,
(00:30):
you're in the right place.
In this season, we're going todive deep into a wide array of
topics that matter, everythingfrom the latest in Pilates
techniques and fitness trends toessential mental health
insights and holistic wellnesspractices.
With nearly two decades ofexperience as a certified
personal trainer, pilatesinstructor and health coach, I'm
here to share expert tips,inspiring stories and practical
advice to help you live yourhealthiest, happiest life.
(00:52):
It's time to unlock your truepotential.
Welcome to Season 4.
Welcome to Kore Kast, yourweekly dose of evidence-based
health information.
I'm your host, chris, and todaywe're diving into a topic
that's swimming inmisinformation micronutrient
myths.
If you've spent any timebrowsing health websites,
(01:12):
scrolling through social mediaor even chatting with
well-meaning friends, you'veprobably encountered countless
claims about vitamins andminerals.
Take this supplement for energy, megadose, that vitamin to
prevent illness.
But how much of what we hear isactually true?
Micronutrients are the vitaminsand minerals our bodies need in
(01:32):
small amounts to functionproperly.
Unlike macronutrients proteins,fats and carbohydrates.
We only need tiny quantities,but they're absolutely essential
for everything from immunefunction to energy production.
And because they're so vital,they've become a fertile ground
for exaggeration,misunderstanding and yes
(01:53):
marketing hype.
Today, we'll separatemicronutrient fact from fiction
so you can make smarter choicesabout your health.
Let's start with the basics.
What exactly are micronutrients, health?
Let's start with the basics.
What exactly are micronutrients?
Simply put, micronutrients aresubstances our bodies need in
relatively small amounts hencethe micro prefix but that play
enormously important roles inour health.
(02:15):
Micronutrients fall into twomain categories vitamins and
minerals.
Vitamins are organic compoundsthat our bodies cannot produce
in sufficient quantities ontheir own, so we must get them
from our diet.
These include the familiarletters like vitamin A, the
B-complex vitamins, vitamin C, d, e and K.
(02:38):
Each performs specific andcrucial functions Vitamin A
supports vision, vitamin D helpswith calcium absorption, and B
vitamins are essential forenergy metabolism.
Minerals, on the other hand,are inorganic elements that come
from the soil and water and areabsorbed by plants or consumed
by animals.
These include calcium,magnesium, iron, zinc, selenium
(03:03):
and many others.
Minerals support everythingfrom bone health to nerve
function, to oxygen transport inyour blood.
What distinguishesmicronutrients from
macronutrients is primarilyquantity.
While we need macronutrients,proteins, fats and carbohydrates
in relatively large amountsmeasured in grams,
micronutrients are needed inmuch smaller amounts, often
(03:26):
measured in milligrams or evenmicrograms.
But don't let their smallquantities fool you.
Micronutrients are absolutelyessential for virtually every
process in your body.
They act as cofactors forenzymes, enabling biochemical
reactions that would otherwisebe impossible.
They support immune function,help convert food into energy,
(03:46):
facilitate tissue growth andrepair and protect cells from
oxidative damage.
Without adequate micronutrients, these processes begin to
falter.
This is why deficiencies canlead to serious health
conditions, from scurvy, vitaminC deficiency to rickets,
vitamin D deficiency to anemia,iron deficiency.
(04:06):
Even mild deficiencies thatdon't manifest as clinical
diseases can impact your energy,cognitive function and overall
well-being.
One of the most persistent mythsabout micronutrients is that if
some is good, more must bebetter.
This way of thinking has ledmany people to consume megadoses
of vitamins and minerals, oftenfar exceeding what their bodies
(04:30):
actually need or caneffectively use.
But this approach isn't justineffective, it can be downright
dangerous.
Let's be clear micronutrientsdo have recommended daily
amounts based on scientificresearch.
These guidelines, like therecommended dietary allowances,
rdas or dietary referenceintakes, dris, are designed to
(04:52):
meet the needs of most healthyindividuals.
They aren't minimumrequirements, they're optimal
targets.
What many people don't realizeis that there's also an upper
limit for many micronutrients.
Realize is that there's also anupper limit for many
micronutrients.
These tolerable upper intakelevels indicate the maximum
daily amount unlikely to causeadverse health effects.
Once you exceed these limits,you enter risky territory.
(05:15):
For example, excessive vitaminA can cause liver damage,
headaches and even birth defects.
Too much vitamin D can lead tocalcium buildup in your blood,
affecting your heart and kidneys.
Even seemingly benignsupplements like vitamin C can
cause digestive distress in highdoses.
The fat-soluble vitamins A, d,e and K pose particular risks
(05:42):
because your body stores excessamounts rather than excreting
them, allowing them toaccumulate to toxic levels over
time.
Water-soluble vitamins like Band C are less likely to reach
toxic levels because your bodyexcretes the excess, but they
can still cause problems at veryhigh doses.
Then there's the concept ofbioavailability how efficiently
(06:03):
your body can absorb and utilizea nutrient.
Many factors affectbioavailability, including the
form of the nutrient, how it'sconsumed and individual factors
like age, health status and evengenetics.
Taking more of a supplementdoesn't necessarily mean your
body will absorb more.
In fact, absorption oftenfollows a curve of diminishing
(06:25):
returns.
For instance, your body mightabsorb 80% of a vitamin when
taken at recommended levels, butonly 10% when taking 10 times
that amount.
Supplements can also interactwith medications or each other
in ways that either blockabsorption or create harmful
effects.
In ways that either blockabsorption or create harmful
effects, iron supplements, forinstance, can interfere with
(06:47):
certain antibiotics, while highdoses of zinc can impair copper
absorption.
The reality is that for mostmicronutrients, once you've
reached sufficient levels,additional amounts provide no
extra benefit.
Your body simply can't use them.
It's like continuing to add gasto a car with a full tank it
just overflows without improvingperformance.
(07:07):
Another myth we need to addressis the belief that supplements
can serve as perfectreplacements for whole foods.
In today's fast-paced world,it's tempting to think we can
simply pop a pill and get allthe nutrients we need, but the
science tells a different story.
Whole foods contain complexmatrices of nutrients that work
(07:28):
synergistically in ways thatisolated supplements simply
cannot replicate.
When you eat an apple, you'renot just consuming vitamin C.
You're getting thousands ofphytochemicals, fiber and other
compounds that scientists arestill discovering and
understanding.
These phytonutrients, includingflavonoids, carotenoids and
polyphenols, aren't typicallyincluded in standard supplements
(07:51):
, but play crucial roles inpromoting health and preventing
disease.
Many of these compounds haveantioxidant and
anti-inflammatory propertiesthat work alongside vitamins and
minerals to protect your cells.
The concept of food synergy isparticularly important here.
Nutrients don't work inisolation in our bodies, just as
(08:12):
they don't exist in isolationin food.
For example, fat-solublevitamins like vitamin A, d, e
and K need dietary fat forproper absorption.
Iron absorption is enhanced byvitamin C.
Calcium works with vitamin Dand vitamin K for bone health.
Take broccoli as anotherexample.
When you consume broccoli,you're getting vitamin C, folate
(08:36):
and calcium, but alsosulforaphane and
indole-3-carbinol, powerfulcompounds that support
detoxification and may helpprevent certain cancers.
No supplement can perfectlyrecreate this natural package.
Even when supplements containthe same nutrients on paper, the
forms may differ significantlyfrom those found in whole foods.
(08:57):
Synthetic folic acid, forinstance, is processed
differently in the body thannatural folate from leafy greens
.
Vitamin E exists in eightdifferent forms in nature, but
many supplements contain onlyone.
The food matrix itself, thephysical structure of the food,
also affects how nutrients arereleased and absorbed during
(09:18):
digestion.
When you crush, chop or chewvegetables, you initiate
chemical reactions that createbeneficial compounds not present
in the intact plant.
These processes can't bereplicated in a supplement.
Studies consistently show that,while supplemental nutrients can
address specific deficiencies,they rarely provide the same
(09:39):
broad health benefits asnutrients obtained from whole
foods.
People with diets rich infruits and vegetables show
better health outcomes thanthose who rely on supplements to
meet their nutritional needs.
This doesn't mean supplementshave no place.
They certainly do, as we'lldiscuss later but the idea that
a handful of pills can replacethe complex nutritional symphony
(10:00):
of whole foods is simply notsupported by science.
Now let's tackle anotherpersistent myth the belief that
everyone's micronutrient needsare identical.
This one-size-fits-all approachto nutrition simply doesn't
hold up to scientific scrutiny.
Our micronutrient requirementsare remarkably individualized
and fluctuate throughout ourlives, based on numerous factors
(10:23):
.
Age plays a critical role.
Children need differentnutrient profiles to support
growth and development comparedto adults.
For instance, calcium needspeak during adolescence, when
bone formation is at its height,while vitamin B12 requirements
often increase as we age due todecreased absorption efficiency.
Sex differences significantlyimpact nutritional needs as well
(10:47):
.
Women of reproductive agerequire more iron than men about
18 ming daily, compared to 18for men due to blood loss during
menstruation.
This is why iron deficiencyanemia is more common in women.
Men, on the other hand,generally need more zinc to
support testosterone productionand reproductive health.
(11:08):
Health status dramaticallyalters micronutrient
requirements.
Someone with celiac disease mayneed more B vitamins and
minerals due to malabsorptionissues.
Those with certain geneticvariations, like MTHFR mutations
, may require specific forms offolate rather than standard
folic acid.
Individuals with inflammatoryconditions often have increased
(11:30):
antioxidant needs to combatoxidative stress.
Lifestyle factors createanother layer of variation.
Athletes require differentmicronutrient profiles than
sedentary individuals.
Someone training intensely mayneed more magnesium to support
muscle function and recovery,additional B vitamins to support
energy metabolism and moreantioxidants to counteract
(11:52):
exercise-induced oxidativestress.
Pregnant women represent one ofthe clearest examples of
specialized micronutrient needs.
Their folate requirementsincrease substantially to
prevent neural tube defects.
Iron needs rise to supportincreased blood volume, and
adequate iodine becomes crucialfor fetal brain development.
This is why prenatal vitaminsdiffer significantly from
(12:15):
standard multivitamins.
The elderly face uniquechallenges too.
Reduced stomach acid productioncan impair vitamin B12
absorption, while vitamin Dsynthesis in the skin becomes
less efficient with age.
Many older adults also takemedications that can interfere
with nutrient absorption orincrease certain micronutrient
(12:36):
needs.
Vegans and vegetarians need topay special attention to
nutrients primarily found inanimal products, like vitamin
B12, while ensuring adequateintake of iron and zinc from
plant sources, which are lessbioavailable than their
animal-derived counterparts.
Even geographical locationmatters those living in northern
(12:57):
latitudes often need morevitamin D supplementation during
winter months due to reducedsun exposure.
The takeaway here is clearBlanket recommendations for
micronutrients oversimplify ourcomplex and highly
individualized nutritional needs.
Understanding your personalrequirements, based on your
unique circumstances, is farmore valuable than following
(13:18):
generic advice.
Let's debunk another commonmisconception the idea that all
supplement brands are createdequal.
This simply isn't true, and thedifferences between products
can significantly impact bothyour health and your wallet.
The supplement industry operatesunder different regulations
than pharmaceutical drugs.
Unlike medications, supplementsdon't require FDA approval
(13:42):
before hitting the market.
The FDA only steps in after aproduct is already being sold if
safety issues arise.
This regulatory frameworkcreates a wide spectrum of
quality and reliability acrossdifferent brands.
Manufacturing standards varydramatically between companies.
Some facilities adhere tostrict good manufacturing
practices or GMP, while othersmay cut corners.
(14:06):
This affects everything fromthe purity of ingredients to the
accuracy of dosing.
Studies have repeatedly foundsupplements containing
significantly more or less oftheir stated active ingredients
than their labels claim.
Contaminants pose anotherserious concern.
Independent testing hasdiscovered heavy metals,
pesticides and evenpharmaceutical drugs in some
(14:28):
supplements.
A 2018 study published in JAMAfound unapproved pharmaceutical
ingredients in 776 dietarysupplements, particularly those
marketed for weight loss, musclebuilding and sexual enhancement
.
Bioavailability how well yourbody can actually absorb and use
a nutrient.
How well your body can actuallyabsorb and use a nutrient
(14:49):
varies widely betweenformulations.
For instance, magnesium oxideis far less absorbable than
magnesium.
Glycinate and folic acid isprocessed differently than
methylfolate.
Yet many lower-qualitysupplements opt for cheaper,
less bioavailable forms.
Third-party testing providescrucial quality assurance.
Organizations like USP, unitedStates Pharmacopeia, nsf
(15:14):
International and Consumer Labindependently verify that
supplements contain what theyclaim and are free from harmful
contaminants.
Look for their seals on productpackaging when selecting
supplements.
Research the company'sreputation and testing protocols
.
Transparent brands willinglyshare information about sourcing
, testing methods andmanufacturing practices.
(15:36):
Be wary of products makingextravagant claims or those
marketed primarily throughmulti-level marketing schemes.
Price isn't always indicativeof quality, but extremely cheap
supplements often reflect cutcorners somewhere in production.
The goal should be findingsupplements offering good value,
quality ingredients atreasonable prices, not simply
(15:57):
the cheapest or most expensiveoptions.
Now let's tackle one of the mostpersistent micronutrient myths
that vitamin C prevents or curesthe common cold.
This belief has been aroundsince Nobel Prize winner Linus
Pauling popularized it in the1970s.
But what does the scienceactually tell us?
Despite decades of research andcountless packets of fizzy
(16:19):
vitamin C supplements soldduring cold and flu season, the
evidence simply doesn't supportthe claim that vitamin C
prevents colds in the generalpopulation.
Large-scale reviews combiningdata from numerous clinical
trials have consistently foundthat regular vitamin C
supplementation does not reducethe incidence of colds for most
(16:40):
people.
There are some nuances worthnoting, however.
Regular vitamin Csupplementation does appear to
modestly reduce cold durationand severity by about 8% in
adults and 14% in children onceyou already have a cold, but
this effect is relatively small,shortening a seven-day cold by
perhaps half a day.
(17:00):
Interestingly, there is onegroup that does seem to benefit
preventatively from vitamin CIndividuals undergoing intense
physical stress, such asmarathon runners, skiers and
soldiers training in subarcticconditions.
Studies show these populationsmay experience up to a 50%
reduction in cold incidents withregular supplementation.
(17:24):
What about those massive dosesmany people take at the first
sign of sniffles?
The evidence for theeffectiveness of therapeutic
loading with vitamin C oncesymptoms begin is surprisingly
limited and inconsistent.
Starting vitamin C after coldsymptoms appear doesn't appear
to provide significant benefits.
(17:44):
It's also important torecognize the biological ceiling
effect with vitamin C.
As a water-soluble vitamin.
Your body can only absorb somuch at once.
Those 1,000 mg or higher doseslargely end up being excreted,
creating what some nutritionistsjokingly call expensive urine.
That said, vitamin C is stillan essential nutrient with
(18:07):
important roles in immunefunction, collagen synthesis and
antioxidant protection.
Getting adequate amountsthrough diet or reasonable
supplementation remainsimportant for overall health,
even if it won't provide thecold protection many people hope
for.
Let's shift our focus to apractical approach.
If supplements aren't the magicsolution for micronutrient
(18:28):
needs, what is?
The answer lies in our plates,and it's simpler than you might
think.
The most reliable way to get afull spectrum of micronutrients
is through a diverse, colorfuldiet rich in whole foods.
Think of your plate as a canvasthe more colors you include,
the wider the variety ofnutrients you're consuming.
Dark leafy greens like kale andspinach provide iron, calcium
(18:52):
and vitamins A, c and K.
Orange and yellow fruits andvegetables like sweet potatoes,
carrots and bell peppers areloaded with beta-carotene and
other carotenoids that supporteye health and immunity.
One particularly effectivestrategy is to eat the rainbow
daily.
Red foods like tomatoes andwatermelon contain lycopene.
Purple foods like berries andeggplant are rich in
(19:14):
anthocyanins with powerfulantioxidant properties.
Blue foods, white foods, brownfoods.
Each color group offers uniquemicronutrient profiles.
Beyond color diversity,consider incorporating these
micronutrient powerhouses intoyour routine.
Herbs and spices aren't justflavor enhancers.
They're concentrated sources ofantioxidants and
(19:37):
anti-inflammatory compounds.
A tablespoon of fresh herbslike basil or cilantro adds
surprising nutritional value toany dish.
Fermented foods deserve specialmention.
Yogurt, kimchi, sauerkraut andkefir not only provide
probiotics for gut health, butalso can make certain nutrients
more bioavailable.
(19:58):
The fermentation process breaksdown compounds that might
otherwise inhibit mineralabsorption.
When it comes to maximizingnutrient absorption, some simple
food pairings can make asignificant difference.
Vitamin C helps with ironabsorption, so adding lemon
juice to your spinach salad orhaving bell peppers with your
beans enhances the nutritionalvalue of your meal.
(20:20):
Similarly, fat-soluble vitaminslike A, d, e and K need dietary
fat for proper absorption.
So drizzling olive oil on yourvegetables isn't just for taste,
it's a nutritional strategy.
Cooking methods matter too.
While some nutrients areenhanced by cooking, like
lycopene in tomatoes, others arediminished by heat, like
(20:42):
vitamin C.
A balanced approach of both rawand cooked foods ensures you're
getting the full spectrum ofavailable nutrients.
While I firmly believe in afood-first approach to nutrition
, there are legitimatesituations where supplements
become valuable tools inmaintaining optimal health.
Let's explore whensupplementation makes sense as
(21:02):
part of a thoughtful healthstrategy.
Certain medical conditionscreate specific micronutrient
needs that can be difficult tomeet through diet alone.
For instance, individuals withdiagnosed vitamin B12 deficiency
, particularly those withpernicious anemia, who cannot
absorb B12 from food, requiresupplementation.
(21:23):
Similarly, people withosteoporosis often need
additional calcium and vitamin Dbeyond what their diet provides
.
Dietary restrictions vitamin Dbeyond what their diet provides.
Dietary restrictions, whetherby choice or necessity, can
create nutritional gaps.
Vegans and strict vegetarianstypically benefit from vitamin
B12 supplements, as thisnutrient is predominantly found
(21:44):
in animal products.
Those with celiac disease orinflammatory bowel conditions
may have impaired nutrientabsorption, making targeted
supplementation necessary toprevent deficiencies.
Life stage is another importantconsideration.
Pregnant women have increasedfolate requirements to prevent
neural tube defects, makingprenatal vitamins with folic
(22:05):
acid a standard recommendation.
Older adults often experiencedecreased stomach acid
production, which impairsabsorption of nutrients like
vitamin B12, calcium and iron.
They may also synthesize lessvitamin D through sun exposure,
making supplementation prudent.
Geographic and lifestylefactors matter too.
(22:26):
People living in northernlatitudes with limited sun
exposure during winter monthsoften benefit from vitamin D
supplementation.
Those with darker skin tonessynthesize less vitamin D even
with sun exposure, potentiallycreating another scenario where
supplements help maintainoptimal levels.
Remember that appropriatesupplementation should ideally
(22:48):
be guided by testing andhealthcare provider
recommendations.
Blood work can identifyspecific deficiencies and help
tailor a supplementationstrategy that addresses your
unique needs, rather thanfollowing generic
recommendations.
Well, we've covered quite a bitof ground today in our
exploration of micronutrientmyths.
The world of vitamins andminerals is complex, but
(23:10):
understanding a few fundamentalprinciples can help you navigate
the sea of information—andmisinformation—that's out there.
Remember that, when it comes tomicronutrients, more isn't
always better.
Our bodies need these essentialcompounds in specific amounts,
and exceeding those limitsdoesn't provide extra benefits
and may even be harmful.
(23:31):
While supplements have theirplace, they simply cannot
replicate the complex matrix ofnutrients found in whole foods.
The synergistic effects ofnutrients working together in
natural food sources createbenefits that isolated
supplements often can't match.
It's also crucial to recognizethat micronutrient needs are
highly individualized.
(23:51):
Your specific requirementsdepend on your age, sex, health
status and lifestyle factors.
There's no one-size-fits-allapproach to optimal nutrition.
If you do choose to supplement,quality matters.
Not all products are createdequal, and taking the time to
research reputable brands withthird-party testing can make a
significant difference in whatyou're actually putting into
(24:13):
your body.
I encourage you to take anevidence-based approach to your
micronutrient intake.
Focus on nutrient-dense wholefoods as your foundation and
consider supplements only whenthere's a specific need that
can't be met through diet alone.
Join me next week when we'll bediving into the fascinating
world of gut health andexploring how the microbiome
(24:33):
influences everything from yourimmune system to your mood.
Until then, this is Kris fromKore Kast, wishing you optimal
health and wellness.
Thank you for joining me onthis episode of the Kore Kast.
I hope you're feeling inspiredand empowered to take your
health and wellness journey tothe next level.
Remember, every small stepcounts and I'm here to support
(24:55):
you every step of the way.
If you enjoyed today's episode,I'd love for you to share it
with your friends and family,and if you're feeling generous,
consider donating at the linkprovided in the description.
Your support helps us to keepbringing you the Kore Kast every
week, packed with valuableinsights and expert advice.
For more resources, tips andupdates, don't forget to visit
(25:16):
our website at www.
k ore-fit.
com and follow us on Instagramat Kore Fitness AZ.
Join our community and let'scontinue this journey together.
Until next time, stay healthy,stay happy and keep striving for
your best self.
This is Kris harris signing offfrom the core cast and I'll see
you next week.
Welcome back to the Kore Kast.
I'm your host, Kris Harris, andI'm thrilled to kick off season
four of our journey togetherthrough the vibrant world of
health and wellness.
Whether you're a fitnessfanatic, a Pilates enthusiast or
someone just beginning toexplore your wellness journey,
(00:30):
you're in the right place.
In this season, we're going todive deep into a wide array of
topics that matter, everythingfrom the latest in Pilates
techniques and fitness trends toessential mental health
insights and holistic wellnesspractices.
With nearly two decades ofexperience as a certified
personal trainer, pilatesinstructor and health coach, I'm
here to share expert tips,inspiring stories and practical
advice to help you live yourhealthiest, happiest life.
(00:52):
It's time to unlock your truepotential.
Welcome to Season 4.
Welcome to Kore Kast, yourweekly dose of evidence-based
health information.
I'm your host, chris, and todaywe're diving into a topic
that's swimming inmisinformation micronutrient
myths.
If you've spent any timebrowsing health websites,
(01:12):
scrolling through social mediaor even chatting with
well-meaning friends, you'veprobably encountered countless
claims about vitamins andminerals.
Take this supplement for energy, megadose, that vitamin to
prevent illness.
But how much of what we hear isactually true?
Micronutrients are the vitaminsand minerals our bodies need in
(01:32):
small amounts to functionproperly.
Unlike macronutrients proteins,fats and carbohydrates.
We only need tiny quantities,but they're absolutely essential
for everything from immunefunction to energy production.
And because they're so vital,they've become a fertile ground
for exaggeration,misunderstanding and yes
(01:53):
marketing hype.
Today, we'll separatemicronutrient fact from fiction
so you can make smarter choicesabout your health.
Let's start with the basics.
What exactly are micronutrients, health?
Let's start with the basics.
What exactly are micronutrients?
Simply put, micronutrients aresubstances our bodies need in
relatively small amounts hencethe micro prefix but that play
enormously important roles inour health.
(02:15):
Micronutrients fall into twomain categories vitamins and
minerals.
Vitamins are organic compoundsthat our bodies cannot produce
in sufficient quantities ontheir own, so we must get them
from our diet.
These include the familiarletters like vitamin A, the
B-complex vitamins, vitamin C, d, e and K.
(02:38):
Each performs specific andcrucial functions Vitamin A
supports vision, vitamin D helpswith calcium absorption, and B
vitamins are essential forenergy metabolism.
Minerals, on the other hand,are inorganic elements that come
from the soil and water and areabsorbed by plants or consumed
by animals.
These include calcium,magnesium, iron, zinc, selenium
(03:03):
and many others.
Minerals support everythingfrom bone health to nerve
function, to oxygen transport inyour blood.
What distinguishesmicronutrients from
macronutrients is primarilyquantity.
While we need macronutrients,proteins, fats and carbohydrates
in relatively large amountsmeasured in grams,
micronutrients are needed inmuch smaller amounts, often
(03:26):
measured in milligrams or evenmicrograms.
But don't let their smallquantities fool you.
Micronutrients are absolutelyessential for virtually every
process in your body.
They act as cofactors forenzymes, enabling biochemical
reactions that would otherwisebe impossible.
They support immune function,help convert food into energy,
(03:46):
facilitate tissue growth andrepair and protect cells from
oxidative damage.
Without adequate micronutrients, these processes begin to
falter.
This is why deficiencies canlead to serious health
conditions, from scurvy, vitaminC deficiency to rickets,
vitamin D deficiency to anemia,iron deficiency.
(04:06):
Even mild deficiencies thatdon't manifest as clinical
diseases can impact your energy,cognitive function and overall
well-being.
One of the most persistent mythsabout micronutrients is that if
some is good, more must bebetter.
This way of thinking has ledmany people to consume megadoses
of vitamins and minerals, oftenfar exceeding what their bodies
(04:30):
actually need or caneffectively use.
But this approach isn't justineffective, it can be downright
dangerous.
Let's be clear micronutrientsdo have recommended daily
amounts based on scientificresearch.
These guidelines, like therecommended dietary allowances,
rdas or dietary referenceintakes, dris, are designed to
(04:52):
meet the needs of most healthyindividuals.
They aren't minimumrequirements, they're optimal
targets.
What many people don't realizeis that there's also an upper
limit for many micronutrients.
Realize is that there's also anupper limit for many
micronutrients.
These tolerable upper intakelevels indicate the maximum
daily amount unlikely to causeadverse health effects.
Once you exceed these limits,you enter risky territory.
(05:15):
For example, excessive vitaminA can cause liver damage,
headaches and even birth defects.
Too much vitamin D can lead tocalcium buildup in your blood,
affecting your heart and kidneys.
Even seemingly benignsupplements like vitamin C can
cause digestive distress in highdoses.
The fat-soluble vitamins A, d,e and K pose particular risks
(05:42):
because your body stores excessamounts rather than excreting
them, allowing them toaccumulate to toxic levels over
time.
Water-soluble vitamins like Band C are less likely to reach
toxic levels because your bodyexcretes the excess, but they
can still cause problems at veryhigh doses.
Then there's the concept ofbioavailability how efficiently
(06:03):
your body can absorb and utilizea nutrient.
Many factors affectbioavailability, including the
form of the nutrient, how it'sconsumed and individual factors
like age, health status and evengenetics.
Taking more of a supplementdoesn't necessarily mean your
body will absorb more.
In fact, absorption oftenfollows a curve of diminishing
(06:25):
returns.
For instance, your body mightabsorb 80% of a vitamin when
taken at recommended levels, butonly 10% when taking 10 times
that amount.
Supplements can also interactwith medications or each other
in ways that either blockabsorption or create harmful
effects.
In ways that either blockabsorption or create harmful
effects, iron supplements, forinstance, can interfere with
(06:47):
certain antibiotics, while highdoses of zinc can impair copper
absorption.
The reality is that for mostmicronutrients, once you've
reached sufficient levels,additional amounts provide no
extra benefit.
Your body simply can't use them.
It's like continuing to add gasto a car with a full tank it
just overflows without improvingperformance.
(07:07):
Another myth we need to addressis the belief that supplements
can serve as perfectreplacements for whole foods.
In today's fast-paced world,it's tempting to think we can
simply pop a pill and get allthe nutrients we need, but the
science tells a different story.
Whole foods contain complexmatrices of nutrients that work
(07:28):
synergistically in ways thatisolated supplements simply
cannot replicate.
When you eat an apple, you'renot just consuming vitamin C.
You're getting thousands ofphytochemicals, fiber and other
compounds that scientists arestill discovering and
understanding.
These phytonutrients, includingflavonoids, carotenoids and
polyphenols, aren't typicallyincluded in standard supplements
(07:51):
, but play crucial roles inpromoting health and preventing
disease.
Many of these compounds haveantioxidant and
anti-inflammatory propertiesthat work alongside vitamins and
minerals to protect your cells.
The concept of food synergy isparticularly important here.
Nutrients don't work inisolation in our bodies, just as
(08:12):
they don't exist in isolationin food.
For example, fat-solublevitamins like vitamin A, d, e
and K need dietary fat forproper absorption.
Iron absorption is enhanced byvitamin C.
Calcium works with vitamin Dand vitamin K for bone health.
Take broccoli as anotherexample.
When you consume broccoli,you're getting vitamin C, folate
(08:36):
and calcium, but alsosulforaphane and
indole-3-carbinol, powerfulcompounds that support
detoxification and may helpprevent certain cancers.
No supplement can perfectlyrecreate this natural package.
Even when supplements containthe same nutrients on paper, the
forms may differ significantlyfrom those found in whole foods.
(08:57):
Synthetic folic acid, forinstance, is processed
differently in the body thannatural folate from leafy greens
.
Vitamin E exists in eightdifferent forms in nature, but
many supplements contain onlyone.
The food matrix itself, thephysical structure of the food,
also affects how nutrients arereleased and absorbed during
(09:18):
digestion.
When you crush, chop or chewvegetables, you initiate
chemical reactions that createbeneficial compounds not present
in the intact plant.
These processes can't bereplicated in a supplement.
Studies consistently show that,while supplemental nutrients can
address specific deficiencies,they rarely provide the same
(09:39):
broad health benefits asnutrients obtained from whole
foods.
People with diets rich infruits and vegetables show
better health outcomes thanthose who rely on supplements to
meet their nutritional needs.
This doesn't mean supplementshave no place.
They certainly do, as we'lldiscuss later but the idea that
a handful of pills can replacethe complex nutritional symphony
(10:00):
of whole foods is simply notsupported by science.
Now let's tackle anotherpersistent myth the belief that
everyone's micronutrient needsare identical.
This one-size-fits-all approachto nutrition simply doesn't
hold up to scientific scrutiny.
Our micronutrient requirementsare remarkably individualized
and fluctuate throughout ourlives, based on numerous factors
(10:23):
.
Age plays a critical role.
Children need differentnutrient profiles to support
growth and development comparedto adults.
For instance, calcium needspeak during adolescence, when
bone formation is at its height,while vitamin B12 requirements
often increase as we age due todecreased absorption efficiency.
Sex differences significantlyimpact nutritional needs as well
(10:47):
.
Women of reproductive agerequire more iron than men about
18 ming daily, compared to 18for men due to blood loss during
menstruation.
This is why iron deficiencyanemia is more common in women.
Men, on the other hand,generally need more zinc to
support testosterone productionand reproductive health.
(11:08):
Health status dramaticallyalters micronutrient
requirements.
Someone with celiac disease mayneed more B vitamins and
minerals due to malabsorptionissues.
Those with certain geneticvariations, like MTHFR mutations
, may require specific forms offolate rather than standard
folic acid.
Individuals with inflammatoryconditions often have increased
(11:30):
antioxidant needs to combatoxidative stress.
Lifestyle factors createanother layer of variation.
Athletes require differentmicronutrient profiles than
sedentary individuals.
Someone training intensely mayneed more magnesium to support
muscle function and recovery,additional B vitamins to support
energy metabolism and moreantioxidants to counteract
(11:52):
exercise-induced oxidativestress.
Pregnant women represent one ofthe clearest examples of
specialized micronutrient needs.
Their folate requirementsincrease substantially to
prevent neural tube defects.
Iron needs rise to supportincreased blood volume, and
adequate iodine becomes crucialfor fetal brain development.
This is why prenatal vitaminsdiffer significantly from
(12:15):
standard multivitamins.
The elderly face uniquechallenges too.
Reduced stomach acid productioncan impair vitamin B12
absorption, while vitamin Dsynthesis in the skin becomes
less efficient with age.
Many older adults also takemedications that can interfere
with nutrient absorption orincrease certain micronutrient
(12:36):
needs.
Vegans and vegetarians need topay special attention to
nutrients primarily found inanimal products, like vitamin
B12, while ensuring adequateintake of iron and zinc from
plant sources, which are lessbioavailable than their
animal-derived counterparts.
Even geographical locationmatters those living in northern
(12:57):
latitudes often need morevitamin D supplementation during
winter months due to reducedsun exposure.
The takeaway here is clearBlanket recommendations for
micronutrients oversimplify ourcomplex and highly
individualized nutritional needs.
Understanding your personalrequirements, based on your
unique circumstances, is farmore valuable than following
(13:18):
generic advice.
Let's debunk another commonmisconception the idea that all
supplement brands are createdequal.
This simply isn't true, and thedifferences between products
can significantly impact bothyour health and your wallet.
The supplement industry operatesunder different regulations
than pharmaceutical drugs.
Unlike medications, supplementsdon't require FDA approval
(13:42):
before hitting the market.
The FDA only steps in after aproduct is already being sold if
safety issues arise.
This regulatory frameworkcreates a wide spectrum of
quality and reliability acrossdifferent brands.
Manufacturing standards varydramatically between companies.
Some facilities adhere tostrict good manufacturing
practices or GMP, while othersmay cut corners.
(14:06):
This affects everything fromthe purity of ingredients to the
accuracy of dosing.
Studies have repeatedly foundsupplements containing
significantly more or less oftheir stated active ingredients
than their labels claim.
Contaminants pose anotherserious concern.
Independent testing hasdiscovered heavy metals,
pesticides and evenpharmaceutical drugs in some
(14:28):
supplements.
A 2018 study published in JAMAfound unapproved pharmaceutical
ingredients in 776 dietarysupplements, particularly those
marketed for weight loss, musclebuilding and sexual enhancement
.
Bioavailability how well yourbody can actually absorb and use
a nutrient.
How well your body can actuallyabsorb and use a nutrient
(14:49):
varies widely betweenformulations.
For instance, magnesium oxideis far less absorbable than
magnesium.
Glycinate and folic acid isprocessed differently than
methylfolate.
Yet many lower-qualitysupplements opt for cheaper,
less bioavailable forms.
Third-party testing providescrucial quality assurance.
Organizations like USP, unitedStates Pharmacopeia, nsf
(15:14):
International and Consumer Labindependently verify that
supplements contain what theyclaim and are free from harmful
contaminants.
Look for their seals on productpackaging when selecting
supplements.
Research the company'sreputation and testing protocols
.
Transparent brands willinglyshare information about sourcing
, testing methods andmanufacturing practices.
(15:36):
Be wary of products makingextravagant claims or those
marketed primarily throughmulti-level marketing schemes.
Price isn't always indicativeof quality, but extremely cheap
supplements often reflect cutcorners somewhere in production.
The goal should be findingsupplements offering good value,
quality ingredients atreasonable prices, not simply
(15:57):
the cheapest or most expensiveoptions.
Now let's tackle one of the mostpersistent micronutrient myths
that vitamin C prevents or curesthe common cold.
This belief has been aroundsince Nobel Prize winner Linus
Pauling popularized it in the1970s.
But what does the scienceactually tell us?
Despite decades of research andcountless packets of fizzy
(16:19):
vitamin C supplements soldduring cold and flu season, the
evidence simply doesn't supportthe claim that vitamin C
prevents colds in the generalpopulation.
Large-scale reviews combiningdata from numerous clinical
trials have consistently foundthat regular vitamin C
supplementation does not reducethe incidence of colds for most
(16:40):
people.
There are some nuances worthnoting, however.
Regular vitamin Csupplementation does appear to
modestly reduce cold durationand severity by about 8% in
adults and 14% in children onceyou already have a cold, but
this effect is relatively small,shortening a seven-day cold by
perhaps half a day.
(17:00):
Interestingly, there is onegroup that does seem to benefit
preventatively from vitamin CIndividuals undergoing intense
physical stress, such asmarathon runners, skiers and
soldiers training in subarcticconditions.
Studies show these populationsmay experience up to a 50%
reduction in cold incidents withregular supplementation.
(17:24):
What about those massive dosesmany people take at the first
sign of sniffles?
The evidence for theeffectiveness of therapeutic
loading with vitamin C oncesymptoms begin is surprisingly
limited and inconsistent.
Starting vitamin C after coldsymptoms appear doesn't appear
to provide significant benefits.
(17:44):
It's also important torecognize the biological ceiling
effect with vitamin C.
As a water-soluble vitamin.
Your body can only absorb somuch at once.
Those 1,000 mg or higher doseslargely end up being excreted,
creating what some nutritionistsjokingly call expensive urine.
That said, vitamin C is stillan essential nutrient with
(18:07):
important roles in immunefunction, collagen synthesis and
antioxidant protection.
Getting adequate amountsthrough diet or reasonable
supplementation remainsimportant for overall health,
even if it won't provide thecold protection many people hope
for.
Let's shift our focus to apractical approach.
If supplements aren't the magicsolution for micronutrient
(18:28):
needs, what is?
The answer lies in our plates,and it's simpler than you might
think.
The most reliable way to get afull spectrum of micronutrients
is through a diverse, colorfuldiet rich in whole foods.
Think of your plate as a canvasthe more colors you include,
the wider the variety ofnutrients you're consuming.
Dark leafy greens like kale andspinach provide iron, calcium
(18:52):
and vitamins A, c and K.
Orange and yellow fruits andvegetables like sweet potatoes,
carrots and bell peppers areloaded with beta-carotene and
other carotenoids that supporteye health and immunity.
One particularly effectivestrategy is to eat the rainbow
daily.
Red foods like tomatoes andwatermelon contain lycopene.
Purple foods like berries andeggplant are rich in
(19:14):
anthocyanins with powerfulantioxidant properties.
Blue foods, white foods, brownfoods.
Each color group offers uniquemicronutrient profiles.
Beyond color diversity,consider incorporating these
micronutrient powerhouses intoyour routine.
Herbs and spices aren't justflavor enhancers.
They're concentrated sources ofantioxidants and
(19:37):
anti-inflammatory compounds.
A tablespoon of fresh herbslike basil or cilantro adds
surprising nutritional value toany dish.
Fermented foods deserve specialmention.
Yogurt, kimchi, sauerkraut andkefir not only provide
probiotics for gut health, butalso can make certain nutrients
more bioavailable.
(19:58):
The fermentation process breaksdown compounds that might
otherwise inhibit mineralabsorption.
When it comes to maximizingnutrient absorption, some simple
food pairings can make asignificant difference.
Vitamin C helps with ironabsorption, so adding lemon
juice to your spinach salad orhaving bell peppers with your
beans enhances the nutritionalvalue of your meal.
(20:20):
Similarly, fat-soluble vitaminslike A, d, e and K need dietary
fat for proper absorption.
So drizzling olive oil on yourvegetables isn't just for taste,
it's a nutritional strategy.
Cooking methods matter too.
While some nutrients areenhanced by cooking, like
lycopene in tomatoes, others arediminished by heat, like
(20:42):
vitamin C.
A balanced approach of both rawand cooked foods ensures you're
getting the full spectrum ofavailable nutrients.
While I firmly believe in afood-first approach to nutrition
, there are legitimatesituations where supplements
become valuable tools inmaintaining optimal health.
Let's explore whensupplementation makes sense as
(21:02):
part of a thoughtful healthstrategy.
Certain medical conditionscreate specific micronutrient
needs that can be difficult tomeet through diet alone.
For instance, individuals withdiagnosed vitamin B12 deficiency
, particularly those withpernicious anemia, who cannot
absorb B12 from food, requiresupplementation.
(21:23):
Similarly, people withosteoporosis often need
additional calcium and vitamin Dbeyond what their diet provides
.
Dietary restrictions vitamin Dbeyond what their diet provides.
Dietary restrictions, whetherby choice or necessity, can
create nutritional gaps.
Vegans and strict vegetarianstypically benefit from vitamin
B12 supplements, as thisnutrient is predominantly found
(21:44):
in animal products.
Those with celiac disease orinflammatory bowel conditions
may have impaired nutrientabsorption, making targeted
supplementation necessary toprevent deficiencies.
Life stage is another importantconsideration.
Pregnant women have increasedfolate requirements to prevent
neural tube defects, makingprenatal vitamins with folic
(22:05):
acid a standard recommendation.
Older adults often experiencedecreased stomach acid
production, which impairsabsorption of nutrients like
vitamin B12, calcium and iron.
They may also synthesize lessvitamin D through sun exposure,
making supplementation prudent.
Geographic and lifestylefactors matter too.
(22:26):
People living in northernlatitudes with limited sun
exposure during winter monthsoften benefit from vitamin D
supplementation.
Those with darker skin tonessynthesize less vitamin D even
with sun exposure, potentiallycreating another scenario where
supplements help maintainoptimal levels.
Remember that appropriatesupplementation should ideally
(22:48):
be guided by testing andhealthcare provider
recommendations.
Blood work can identifyspecific deficiencies and help
tailor a supplementationstrategy that addresses your
unique needs, rather thanfollowing generic
recommendations.
Well, we've covered quite a bitof ground today in our
exploration of micronutrientmyths.
The world of vitamins andminerals is complex, but
(23:10):
understanding a few fundamentalprinciples can help you navigate
the sea of information—andmisinformation—that's out there.
Remember that, when it comes tomicronutrients, more isn't
always better.
Our bodies need these essentialcompounds in specific amounts,
and exceeding those limitsdoesn't provide extra benefits
and may even be harmful.
(23:31):
While supplements have theirplace, they simply cannot
replicate the complex matrix ofnutrients found in whole foods.
The synergistic effects ofnutrients working together in
natural food sources createbenefits that isolated
supplements often can't match.
It's also crucial to recognizethat micronutrient needs are
highly individualized.
(23:51):
Your specific requirementsdepend on your age, sex, health
status and lifestyle factors.
There's no one-size-fits-allapproach to optimal nutrition.
If you do choose to supplement,quality matters.
Not all products are createdequal, and taking the time to
research reputable brands withthird-party testing can make a
significant difference in whatyou're actually putting into
(24:13):
your body.
I encourage you to take anevidence-based approach to your
micronutrient intake.
Focus on nutrient-dense wholefoods as your foundation and
consider supplements only whenthere's a specific need that
can't be met through diet alone.
Join me next week when we'll bediving into the fascinating
world of gut health andexploring how the microbiome
(24:33):
influences everything from yourimmune system to your mood.
Until then, this is Kris fromKore Kast, wishing you optimal
health and wellness.
Thank you for joining me onthis episode of the Kore Kast.
I hope you're feeling inspiredand empowered to take your
health and wellness journey tothe next level.
Remember, every small stepcounts and I'm here to support
(24:55):
you every step of the way.
If you enjoyed today's episode,I'd love for you to share it
with your friends and family,and if you're feeling generous,
consider donating at the linkprovided in the description.
Your support helps us to keepbringing you the Kore Kast every
week, packed with valuableinsights and expert advice.
For more resources, tips andupdates, don't forget to visit
(25:16):
our website at www.
k ore-fit.
com and follow us on Instagramat Kore Fitness AZ.
Join our community and let'scontinue this journey together.
Until next time, stay healthy,stay happy and keep striving for
your best self.
This is Kris harris signing offfrom the core cast and I'll see
you next week.
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