TL;DR

  • Vitamins, minerals, and fatty acids control the body’s chemistry
  • Deficiencies can cause symptoms ranging from fatigue to immune dysfunction
  • The Western diet is often low in essential nutrients
  • A broad nutritional foundation works better than targeting single symptoms
  • Start with diet, then add a quality multivitamin and essential fatty acids

For a better understanding of how nutrition affects the body’s chemistry, see: Balancing Body Chemistry Naturally–With Nutrition

Category 11: Vitamin/Mineral/Fatty Acid Need 

If this is one of your SymptomQuiz high scores, the information in this article may help you improve your Wellness Score. This is not treatment. It is a way to improve your Wellness Score over the next 30 days.

Quick Cookbook: Follow the Roadmap to Health diet. Take a good multiple vitamin, per manufacturer’s instruction. Take flax oil, 1, 3x/day. Fish oil is more active and a good short term strategy (do not take fish oil for a long time). The problem is quality—the oceans are full of dioxin, mercury and plastic. You really need to trust the quality of the company you buy fish oil from.

Balancing the Body’s Chemistry 

Why do doctors prescribe drugs? Why do people take them? The answer is to change the body’s chemistry in order to correct a symptom. Anti-depressants are given to chemically increase neurotransmitter activity. Anti-inflammatory drugs biochemically reduce inflammation, giving relief from pain. Antibiotics chemically kill bacteria. Drugs exist to create chemical changes in order to bring a symptom under control. All drugs have side effects.

Nutrition is another way to affect the body’s biochemistry. Unlike drug therapy, nutritional therapies have few, if any, side effects. Every activity in the body, digestion, muscle action, oxygen utilization, and even thought is the result of chemical reactions. Vitamins and minerals are the co-factors that enable these chemical reactions to occur. Generally, in chronic conditions, nutrition, herbs, homeopathy, and other natural therapies are effective. Drug therapy is usually indicated in acute or life-threatening conditions.

The Problem with the Western Diet 

The challenge of the modern diet is two-fold. First, people tend to eat a lot of food-like substances that are full of chemicals and depleted in nutrients. Second, soil erosion and modern farming techniques tend to grow foods that are deficient in many trace nutrients.

Why Nutritional Therapy Works

Many herbal and nutritional therapies are well-researched. The traditional medical establishment is becoming increasingly interested in herbs and vitamins; they are safe, and they get the job done.

Why “Treating Symptoms” with Vitamins Doesn’t Always Work

Nutrients are effective in treating illness because nutrient deficiency is responsible for many symptoms. Often the deficiency is subclinical, a concept that few doctors understand. Unfortunately, people try to use nutrients like drugs—addressing specific symptoms. Patients are continually saying things like, “I heard vitamin E will help my virility” or “I heard that vitamin B will give me more energy”. Using vitamins to address specific symptoms doesn’t always work. If your fatigue is caused by a B vitamin deficiency, taking B vitamins will increase your energy. If you are deficient in vitamin E, taking vitamin E may increase your virility.

Vitamins Don’t Cure Disease—They Restore Function

We commonly hear doctors say the vitamins can’t cure disease, and they are right. There is one important exception, vitamins cure the disease of vitamin deficiency. So, while it looks like vitamins and minerals are “curing” a health problem, what is really happening is the nutrient is enabling the body to function normally. Our medical system does not seem to understand the scope of the problems caused by inadequate nutrition. According to traditional medicine, if beriberi does not exist, there is no thiamin deficiency. If the patient does not have pellagra, there is not niacin deficiency. In natural health care, we recognize that a less than optimal supply of certain vitamins and minerals will cause health problems. Keeping that in mind here are some examples of problems caused by nutritional deficiency:

  • Vitamin B6 deficiency can cause you to react to MSG (Chinese restaurant syndrome).
  • Hay fever sufferers with itchy eyes are frequently deficient in vitamin A.
  • Molybdenum deficiency may cause you to be sensitive to smoke and perfume.
  • Deficiencies of folic acid or B12 can be a source of infertility.
  • Deficiency of B12 can cause memory problems and even dementia in older people; sometimes symptoms are so severe that it is mistaken for Alzheimer’s disease.
  • Zinc deficiency can cause immune system problems, sugar cravings, or skin problems.
  • Magnesium deficiency can cause muscle spasms or heart arrhythmias.
  • Essential fatty acid deficiency can cause skin problems, muscle fatigue or tension headaches.
  • Vitamin B complex deficiencies can cause fatigue or depression.
  • Folate deficiency can cause depression, anemia, and a low white cell count.
  • Anemias that don’t respond to iron supplementation may indicate a need for folic acid, B12, vitamin A, protein, copper, or HCl.
  • Deficiencies in magnesium, calcium, or essential fatty acids can be a source of menstrual cramps.
  • Adequate selenium is necessary to effectively fight a viral infection.
  • Vitamin A deficiency can cause vision, immune system, or skin problems.
  • People with many allergies are commonly deficient in trace minerals.

These are just some of the problems caused by nutritional deficiency, the tip of the iceberg. Virtually every function in the human body–including thought–is the result of a biochemical reaction. Good nutrition ensures good biochemical function.

You need to understand that not all immune system problems are caused by zinc deficiency and not all muscle spasm is the result of magnesium deficiency. This is the reason that one person can begin to take zinc and stop having colds and another takes zinc with seemingly no benefit. Zinc fixes a zinc deficiency, not the immune system (unless the immune problem is caused by the zinc deficiency).

What Do Vitamins and Minerals Do?

Vitamins and minerals act as cofactors for enzymes. If an enzyme is an automobile, the vitamin or mineral is the ignition key that enables it to start. The enzyme, alkaline phosphatase, necessary for bone repair, needs zinc to function, for example. Minerals are also important to structure. Calcium in the bone comes to mind, although many minerals are important for the strength and structure of bone, including manganese and magnesium. Iron is necessary for the structure of the hemoglobin molecule. Iodine is necessary for thyroid hormone. There are many other examples. Sodium and potassium are necessary to maintain osmotic pressure and kidney function.

Essential fatty acids: There are a lot of studies that show the value of omega-3 fatty acids. Many of the studies involve fish oil. Fish oil does well in studies because we are so deficient in omega-3 fatty acids. It is, however, a short-term solution. Fish oil has been shown to promote cardiovascular health [1-4]. They help with muscle function and sports performance [5]. They reduce the risk of dementia [6]. They can improve mental function, including reading and learning in children [7-9]. They may be helpful to patients suffering from depression [10]. Pregnant women taking omega-3 fatty acids can reduce the chances of having a child with allergies [11]. Omega-3 fatty acids are also important for the integrity of the skin [12,13]. Even though these studies are compelling, a vegetable sourced essential fatty acid product, like flax oil, is a better solution.

The chemicals that create and suppress inflammation are oil soluble. The type of fat in the diet can either promote or suppress inflammation. Avoid hydrogenated oils, trans fats, and highly refined vegetable oils. Use extra virgin olive oil for cooking and for salads.

Studies have shown that taking vegetable sourced omega-3 fatty acids, like linolenic acid from flax seeds will reduce inflammation as well as improve blood sugar control [14-22].  

What about fish oil? Fish oil has received a lot of publicity over the last few years. It is an omega 3 fatty acid and has been used to reduce inflammation, improve cholesterol levels, and help with blood sugar control. Flax oil is an omega 3 fatty acid that also does these things, but there are some advantages to using flax oil:

  • The oceans are full of dioxin, mercury, and plastic. You have to really trust the manufacturer; many fish oil products are impure.
  • While fish oil is a more “active” omega 3 oil, much of the research supporting it is short term. Most Americans eat a ratio of 30:1 omega 6 to omega 3 oils (and much of the oils are refined and toxic). This is way out of balance; it should be 3:1. So a strong omega 3 oil gets favorable results quickly. The problem is that long term use of fish oil may be harmful.
  • Flax oil is more like food and is good for long term essential fatty acid balance. Also, flax oil does not tend to have dioxin, mercury, or plastic residue in it.

Related Articles

Nutrient Intake and Frailty in the Elderly

Does Taking Supplements Improve Health?

Selected References:

  1. Fitoterapedia 2017 Nov;123:51-58 Marine OMEGA-3 fatty acids in the prevention of cardiovascular disease
  2. Cell Biochem Biophys. 2015 May;72(1):77-81 Omega-3 Fatty Acids and Primary and Secondary Prevention of Cardiovascular Disease
  3. Lipids Health Dis. 2016 Jul 22;15(1):118) The clinical relevance of omega-3 fatty acids in the management of hypertriglyceridemia
  4. Atherosclerosis 2017 Jul;262:51-54 The Omega-3 Index and relative risk for coronary heart disease mortality: Estimation from 10 cohort studies
  5. Mar Drugs. 2015 Nov 19;13(11):6977-7004 Omega-3 Fatty Acids and Skeletal Muscle Health
  6. Neurosci Biobehav Rev. 2015 Jan;48:1-9 Omega-3 fatty acids intake and risks of dementia and Alzheimer’s disease: a meta-analysis
  7. J Child Psychol Psychiatry. 2017 Jan;58(1):83-93) Omega 3/6 fatty acids for reading in children: a randomized, double-blind, placebo-controlled trial in 9-year-old mainstream schoolchildren in Sweden
  8. Nutrients 2016 Jan 2;8(1) Fish, Long-Chain n-3 PUFA and Incidence of Elevated Blood Pressure: A Meta-Analysis of Prospective Cohort Studies
  9. Eur Neuropsychopharmacol. 2017 Dec;27(12):1319-1330). Randomized trial of omega-3 for autism spectrum disorders: Effect on cell membrane composition and behavior
  10. Ann Pharmacother. 2016 Oct;50(10):797-807 Effect of Omega-3 Fatty Acids on Depressive Symptoms in HIV-Positive Individuals: A Randomized, Placebo-Controlled Clinical Trial
  11. Acta Paediatr. 2016 Nov;105(11):1337-1347 High levels of omega-3 fatty acids in milk from omega-3 fatty acid-supplemented mothers are related to less immunoglobulin E-associated disease in infancy
  12. Arch Dermatol Res. 2016 Oct;308(8):563-74 A synthetic C16 omega-hydroxyphytoceramide improves skin barrier functions from diversely perturbed epidermal conditions
  13. World Rev Nutr Diet. 1991;66:425-35 Omega 3 polyunsaturated fatty acid constituents of fish oil and the management of skin inflammatory and scaly disorders
  14. Br J Nutr. 2011 Feb;105(3):417-27 High-oleic rapeseed (canola) and flaxseed oils modulate serum lipids and inflammatory biomarkers in hypercholesterolaemic subjects
  15. Holist Nurs Pract. 2015 May-Jun;29(3):151-7The effects of flaxseed on menopausal symptoms and quality of life
  16. Lancet 1994 Jun 11;343(8911):1454-9; 2015. Mediterranean alpha-linolenic acid-rich diet in secondary prevention of coronary heart disease
  17. Journal of Medical Sciences, 15: 135-138 Flaxseed Oil and Diabetes: A Systemic Review
  18. Nutr Res., 33: 367-375.2013 Daily flaxseed consumption improves glycemic control in obese men and women with pre-diabetes: a randomized study
  19. Oleo Sci., 57: 269-273, 2008 High dose flaxseed oil supplementation may affect fasting blood serum glucose management in human type 2 diabetics
  20. Am J Clin Nutr. 2001 Nov;74(5):612-9 Relation between dietary linolenic acid and coronary artery disease in the National Heart, Lung, and Blood Institute Family Heart Study
  21. N Engl J Med. 1997 Nov 20;337(21):1491-9 Dietary fat intake and the risk of coronary heart disease in women
  22. Circulation. 2005 Jun 7;111(22): Alpha-Linolenic Acid and Coronary Heart Disease Risk. American Heart Association Scientific Statement.