是否有支持健康體重管理的特定營養素？

維他命K和奧米加-3對心臟健康有好處

June 18, 2021

熱潮紅（潮熱）需要的營養：飲食有幫助嗎？

June 18, 2021

Published by Denisetam on June 18, 2021

多種維生素可以在節食的同時填補營養缺口

要了解微量營養素如何從根本上支持你的健康體重之旅，考慮一下當你從飲食中減少卡路里時會發生什麼是有幫助的。

主要關注高量營養素的飲食可能卡路里低，甚至限制特定食物，這令滿足維他命和礦物質需求更具挑戰性。[1] 增加運動消耗的卡路里（因為許多人在飲食計劃中增加了體育活動），你有一個營養缺口的設置。

低卡路里飲食

對某些人來說，改變健康的飲食習慣可以提高飲食質量，並可能導致微量營養素攝入量增加，因為你多吃水果和蔬菜等營養豐富的食物。然而，如果卡路里限制是計劃的一部分，它可能會導致許多維他命和礦物質的攝入量意外減少，因為你沒有吃那麼多的食物。 [2]由於營養需求會因年齡、性別、活動水平等而異，低卡路里飲食可能無法滿足所有人的微量營養素需求。

一項對遵循節食計劃後成功保持健康體重的人進行的研究發現，許多人的飲食不足以達到鉀、鈣、維他命 D、鎂和維他命 E 的需求。[3]作者還指出，那些確實改善了整體微量營養素攝入量的人也在服用多種維他命。

同樣，另一項研究發現，遵循極低卡路里飲食的參加者發現，即使在飲用了維他命和礦物質強化營養飲料後，大多數人仍無法滿足對許多微量營養素的預計需求。[4]

限制性膳食模式

幾種流行的飲食也增加了這種憂慮。低碳水化合物飲食繼續成為體重管理的首選，但如果沒有適當的膳食計劃，就很容易錯過碳水化合物中的某些微量營養素。

例如，穀物通常從低碳水化合物飲食中剔除，因為它們富含碳水化合物。但穀物尤其富含鎂和維他命 B，如硫胺素、核黃素和葉酸。除非你遵從精心設計的膳食計劃來彌補這些食物，否則你很容易錯過。

一項研究檢查了兩種流行的低碳水化合物飲食的三天膳食計劃樣本，發現沒有達到 27 種不同微量營養素的每日預計需求。[5]這項研究的結果提議出，即使是遵循指導膳食計劃的人也可能需要多種維他命來確保滿足營養需求。

植物性或純素飲食是另一個例子。雖然吃達到你營養需求的均衡純素飲食是絕對有可能的，但這需要額外的計劃。如果你不熟悉植物性食品或強化食品，鈣和鐵等營養素的含量通常很低。此外，維他命 B12 只能從動物產品中獲得，因此在純素飲食中服用補充劑是絕對必要的。

多種維他命可用作後備計劃來支持你的需求，同時遵從任何這些膳食模式或大幅減少卡路里。

支持體重管理的營養素

許多營養素可以支持你在維持健康體重的努力。雖然這些都不會單方面導致體重減輕，但它們可確保身體中必要的支持過程以最佳方式運作。

支持新陳代謝的營養素

代謝功能需要廣泛的營養才能有效地工作。雖然涉及多種維他命和礦物質，但維他命B對於有良好的新陳代謝至關重要。維他命 B 不一定會改變你的新陳代謝，但它們的支持可以確保它有效地工作。

幾乎所有八種維他命B 都在細胞能量產生中發揮作用。即使其中一種維他命B的攝入量不足，也會限制身體產生和燃燒能量的效率。[6] 例如，維他命 B6 是氨基酸和脂質代謝或身體如何利用這些營養素的關鍵輔助因子。[7] 低水平的維他命 B12 也與較高的 BMI 和血糖失衡有關，即使在 B12 水平低的母親所生的孩子中也是如此。 [8]

在理想的情況下，這些營養素來自食物，但如上所述，某些情況可能需要額外的補充以彌補較低的攝入量。

支持血糖的營養素

由於血糖失衡會使保持健康體重更具挑戰性，因此有助於身體有效調節能力的微量營養素會有所幫助。

胰島素是一種激發葡萄糖從血液移出並進入細胞的激素，也會增加脂肪酸的產生。如果你的身體對胰島素有抵抗力，它會繼續從胰腺釋放更多的胰島素以降低血糖水平。隨著時間的推移，這些高胰島素水平可能意味著會進入體重控制挑戰的惡性循環。

最近的一項系統評價發現，在體重顯著增加之前，胰島素水平通常很高。這一發現表明，如果你的身體不斷地分泌胰島素，它可能是體重增加的危險因素。[9]

為什麼微量營養素對血糖和胰島素平衡很重要？飲食是維持健康血糖水平的基礎。雖然我們主要關注碳水化合物和蛋白質等高量營養素，但微量營養素是團隊的重要組成部分。例如，鎂，與肌肉功能和放鬆相關的礦物質，也支持血糖水平的健康調節。

研究發現，多吃富含鎂的食物的人不太可能出現血糖失衡。這可能是因為鎂有助於體內由糖代謝為能量。[10]已證明維持三個月每日攝取鎂的補充品可以從改善高水平的血糖和胰島素中看出顯著改善的血糖控制。[11]

儘管許多食物中都含有鎂，但研究顯示，人們往往吃得不夠。 [12]如果你沒有血糖失衡，那麼由於這個特定原因，可能不需要額外補充鎂，但它可能對那些血糖或胰島素水平高的人會有所幫助。

支持整體健康的營養素

維他命 D 的許多好處可能會擴展到體重管理。觀察性研究發現，體重較高的人通常有較低的維他命 D 水平。研究人員仍在努力嘗試更好地了解這種關係，但認為脂肪組織（也稱為脂肪組織）可能會不恰當地儲存維他命 D。一些研究發現，脂肪組織含量較高的人會吸收和儲存更多的維他命 D。[13]

雖然尚不清楚維他命 D 是否在體重管理中發揮直接作用，或者體重較高是否會使你的維他命 D 水平降低，但這些研究確實表明，如果你的體重較高，了解你的維他命 D 狀態是十分重要的，因為脂肪組織會破壞維他命 D 的正常循環水平。在你節食期間或直到你達到健康的體重之前，補充劑可能是必要的，以令你的維他命 D 達到健康的水平。

微量營養素支持你的健康之旅

雖然它們作為體重管理整體解決方案的一部分經常被忽視，但微量營養素在你的旅程中發揮著重要作用。

無論你遵循哪種類型的飲食模式，請確保你攝入了這些足夠的關鍵維他命或礦物質，以支持你的身體並努力實現您的目標。補充多種維他命或特定營養素可以幫助你達到飲食不足時的需求，或者如果你需要得到在特定健康狀況時的額外支持。

免責聲明：該信息僅用於一般教育目的。這些療法不是標準醫療保健的替代品，也不能由患者單獨使用。公司對作者的信息不承擔任何責任，無論是口頭傳達還是在這些材料中。所有陳述均代表作者的意見，不代表本公司的立場或意見。作者通過商品名稱、商標或製造商對任何特定產品、流程或服務的引用不構成或暗示本公司的認可或推薦。

參考資料：

1 Gardner, Christopher D., Soowon Kim, Andrea Bersamin, Mindy Dopler-Nelson, Jennifer Otten, Beibei Oelrich, and Rise Cherin. “Micronutrient Quality of Weight-Loss Diets That Focus on Macronutrients: Results from the A TO Z Study.” The American Journal of Clinical Nutrition92, no. 2 (August 2010): 304–12. https://doi.org/10.3945/ajcn.2010.29468.

2 Miller, Gary D., D. P. Beavers, D. Hamm, S. L. Mihalko, and S. P. Messier. “Nutrient Intake during Diet-Induced Weight Loss and Exercise Interventions in a Randomized Trial in Older Overweight and Obese Adults.” The Journal of Nutrition, Health & Aging21, no. 10 (December 1, 2017): 1216–24. https://doi.org/10.1007/s12603-017-0892-5.

3 Pascual, Rebecca W., Suzanne Phelan, Michael R. La Frano, Kari D. Pilolla, Zoe Griffiths, and Gary D. Foster. “Diet Quality and Micronutrient Intake among Long-Term Weight Loss Maintainers.” Nutrients11, no. 12 (December 2019): 3046. https://doi.org/10.3390/nu11123046.

4 Damms-Machado, Antje, Gesine Weser, and Stephan C Bischoff. “Micronutrient Deficiency in Obese Subjects Undergoing Low Calorie Diet.” Nutrition Journal11 (June 1, 2012): 34. https://doi.org/10.1186/1475-2891-11-34.

5 Calton, Jayson B. “Prevalence of Micronutrient Deficiency in Popular Diet Plans.” Journal of the International Society of Sports Nutrition7, no. 1 (June 10, 2010): 24. https://doi.org/10.1186/1550-2783-7-24.

6 Tardy, Anne-Laure, Etienne Pouteau, Daniel Marquez, Cansu Yilmaz, and Andrew Scholey. “Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence.” Nutrients12, no. 1 (January 16, 2020). https://doi.org/10.3390/nu12010228.

7 Parra, Marcelina, Seth Stahl, and Hanjo Hellmann. “Vitamin B6 and Its Role in Cell Metabolism and Physiology.” Cells7, no. 7 (July 22,2018). https://doi.org/10.3390/cells7070084.

8 Boachie, Joseph, Antonysunil Adaikalakoteswari, Jinous Samavat, and Ponnusamy Saravanan. “Low Vitamin B12 and Lipid Metabolism: Evidence from Pre-Clinicaland Clinical Studies.” Nutrients12, no. 7 (June 29, 2020). https://doi.org/10.3390/nu12071925.

9 Wiebe, Natasha, Feng Ye, Ellen T. Crumley, Aminu Bello, Peter Stenvinkel, and Marcello Tonelli. “Temporal Associations Among Body Mass Index, Fasting Insulin, and Systemic Inflammation: A Systematic Review and Meta-Analysis.” JAMA Network Open4, no. 3 (March 1, 2021): e211263. https://doi.org/10.1001/jamanetworkopen.2021.1263.

10 Barbagallo, Mario, and Ligia J. Dominguez. World Journal of Diabetes6, no. 10 (August 25, 2015): 1152–57. https://doi.org/10.4239/wjd.v6.i10.1152.

11 ELDerawi, Wafaa A., Ihab A. Naser, Mahmmoud H. Taleb, and Ayman S. Abutair. Nutrients11, no. 1 (December 26, 2018). https://doi.org/10.3390/nu11010044.

12 Gröber, Uwe, Joachim Schmidt, and Klaus Kisters. “Magnesium in Prevention and Therapy.” Nutrients7, no. 9 (September 23, 2015): 8199–8226. https://doi.org/10.3390/nu7095388.

13 Mutt, Shivaprakash J., Elina Hyppönen, Juha Saarnio, Marjo-Riitta Järvelin, and Karl-Heinz Herzig. “Vitamin D and Adipose Tissue-More than Storage.” Frontiers in Physiology5 (2014): 228. https://doi.org/10.3389/fphys.2014.00228.

網上研討會: 整合心理健康支持和營養基因組學

May 6, 2021

Vitamin K and Omega-3 for Heart Health

May 26, 2021

Published by Denisetam on May 26, 2021

Multivitamins can fill in nutritional gaps while following a diet

To understand how micronutrients can foundationally support your healthy weight journey, it’s helpful to consider what happens when you cut calories from your diet.

Diets that focus primarily on macronutrients can be low in calories or even restrict specific foods, making it more challenging to meet vitamin and mineral needs.[1]Add the increased calories burned with exercise (as many people add physical activity to diet plans), and you have a set up for nutrient gaps.

Low-calorie diets

For some, making healthy diet changes can improve the quality of what you eat and possibly lead to improvements in micronutrient intake as you eat more nutrient-rich foods like fruits and vegetables. However, if calorie restriction is part of the plan, it can lead to an unintentionally low intake of many vitamins and minerals simply because you aren’t eating as much food.[2] As nutrient needs vary depending on age, gender, activity levels, and more, a low-calorie diet likely won’t meet micronutrient needs for all individuals.

One study that examined people who successfully maintained a healthy weight after following a diet program found that many did not eat enough to meet potassium, calcium, vitamin D, magnesium, and vitamin E needs.[3] The authors also noted that those who did improve their overall micronutrient intake were also taking a multivitamin.

Similarly, another study found that participants who followed a very-low-calorie diet found that most people did not meet estimated needs for many micronutrients even after including a vitamin and mineral fortified nutrition drink.[4]

Restrictive meal patterns

Several popular diets also add to this concern. Low-carb diets continue to grow as top choices for weight management, but certain micronutrients found in carbohydrates can be easily missed without proper meal planning.

For example, grains are usually eliminated from low-carb diets as they are high in carbohydrates. But grains are particularly rich in magnesium and B vitamins like thiamin, riboflavin, and folate. Unless you follow a well-designed meal plan to make up for these foods, you can easily miss out.

A study that examined a sample three-day meal plan for two popular low carb diets found that daily estimated needs for twenty-seven different micronutrients were not met.[5] The results of this study suggest that even people following a guided meal plan may need multivitamins to ensure nutrient needs are met.

Plant-based or vegan diets are another example. While eating a balanced vegan diet that meets your nutrient needs is absolutely possible, it takes extra planning. Nutrients like calcium and iron are often low if you aren’t familiar with plant-based or fortified foods. Further, vitamin B12 can only be obtained from animal products, so it is absolutely essential to supplement while on a vegan diet.

A multivitamin can be used as a backup plan to support your needs while following any of these meal patterns or significantly cutting calories.

Supportive nutrients for weight management

Many nutrients can support your efforts to maintain a healthy weight. While none of these will lead to weight reduction on their own, they make sure that essential supportive processes in the body are working optimally.

Nutrients to support metabolism

Metabolic functions require a wide range of nutrients to work effectively. While there are many types of vitamins and minerals involved, B vitamins are critical for a well-firing metabolism. B vitamins don’t necessarily change your metabolism, but they support it to make sure it works efficiently.

Nearly all of the eight B vitamins play a role in cellular energy production.6Even suboptimal intake of one B vitamin can limit how effectively the body creates and burns energy.[6] For example, vitamin B6 is a critical cofactor for amino acid and lipid metabolism–or how the body utilizes these nutrients.[7] Low levels of vitamin B12 have also been associated with higher BMI and blood sugar imbalances, even in children born to mothers with a low B12 status.[8]

Ideally, these nutrients come from food, but certain situations may make supplementation necessary to make up for lower intake, as noted above.

Nutrients to support blood sugar

As blood sugar imbalances can make it more challenging to maintain a healthy weight, micronutrients that contribute to the body’s ability to effectively regulate can help.

Insulin, the hormone that initiates the movement of glucose out of the blood and into the cells, also increases the production of fatty acids. If your body is resistant to insulin, it will continue to release more from the pancreas to decrease blood sugar levels. Over time, these high insulin levels can mean a vicious cycle of challenges with weight control.

A recent systematic review found that high insulin levels are often present before the significant weight gain. This finding suggests that if your body is constantly pumping out insulin, it can be a risk factor for weight gain.[9]

Why do micronutrients matter for blood sugar and insulin balance? Diet is fundamental in supporting healthy blood sugar levels. While we primarily focus on macronutrients like carbohydrates and protein, micronutrients are a vital part of the team. For example, magnesium, the mineral associated with muscle function and relaxation, also supports the healthy regulation of blood sugar levels.

Studies have found that people who eat more magnesium-rich foods are less likely to develop blood-sugar imbalances. This may be because magnesium helps with the metabolism of sugar to energy in the body.[10] Daily magnesium intake has been shown to significantly improve glycemic control for people with high blood sugar and insulin levels after three months of supplementation.[11]

Although magnesium is found in many foods, research suggests that people often don’t eat enough.[12] If you don’t have blood sugar imbalances, then additional magnesium supplementation is likely unnecessary for this specific reason, but it may help those with high glucose or insulin levels.

Nutrients to support overall wellness

The many benefits of vitamin D may extend to weight management. Observational studies have found that people with a higher body weight often have a lower vitamin D status. Researchers are still trying to better understand this relationship but suggest that fatty tissue(also called adipose tissue)may inappropriately hold into vitamin D. Some studies have found that people with higher amounts of adipose tissue take up and store more vitamin D.[13]

While it’s not clear if vitamin D plays a direct role in weight management or if having a higher body weight predisposes you to lower vitamin D levels, these studies do suggest that it’s crucial to know your vitamin D status if you have a higher body weight as fatty tissue can disrupt normal circulating levels of vitamin D.Supplementationcould be necessary to bring your vitamin D up to healthy levels while you are on a diet or until you reach your healthy weight.

Micronutrients to support your health journey

While they are often ignored as part of the overarching solution for weight management, micronutrients play an important role in your journey.

No matter what type of diet pattern you follow, make sure you are eating enough of these critical vitamins or minerals to support your body and efforts to reach your goals. Supplementation with a multivitamin or specific nutrients can help you meet needs when lacking in the diet or if you need extra support for specific health conditions.

Disclaimer: The information is for general education purposes only. These therapies are not substitutions for standard medical care and are not meant to be used by a patient alone. The Company assumes no liability for the author’s information, whether conveyed verbally or in these materials. All presentations represent the opinions of the author and do not represent the position or the opinion of the Company. Reference by the author to any specific product, process or service by trade name, trademark, or manufacturer does not constitute or imply endorsement or recommendation by the Company.

Reference

7 Parra, Marcelina, Seth Stahl, and Hanjo Hellmann. “Vitamin B6 and Its Role in Cell Metabolism and Physiology.” Cells7, no. 7 (July 22,2018). https://doi.org/10.3390/cells7070084.

10 Barbagallo, Mario, and Ligia J. Dominguez. World Journal of Diabetes6, no. 10 (August 25, 2015): 1152–57. https://doi.org/10.4239/wjd.v6.i10.1152.

11 ELDerawi, Wafaa A., Ihab A. Naser, Mahmmoud H. Taleb, and Ayman S. Abutair. Nutrients11, no. 1 (December 26, 2018). https://doi.org/10.3390/nu11010044.

12 Gröber, Uwe, Joachim Schmidt, and Klaus Kisters. “Magnesium in Prevention and Therapy.” Nutrients7, no. 9 (September 23, 2015): 8199–8226. https://doi.org/10.3390/nu7095388.