GUT HEALTH - NUTRIENT FOCUS

IRON & GUT HEALTH

It is not uncommon for an iron deficiency to be present when you have uncomfortable gut symptoms such as flatulence, bloating, constipation, diarrohea, and abdominal pain.

Further research is needed into whether low iron levels can directly cause GI symptoms, but it is known that iron deficiency may be cause by digestive disorders.

When there is a change or damage to the lining of the gastrointestinal tract, the body will have a reduced ability to absorb nutrients, such as iron - malabsorption.

If you don't have enough iron, then the body will have difficult forming enough red blood cells resulting in iron deficiency anemia - this accounts for 50% of anemia cases.

Some of the causes of iron deficiency anaemia include:

Crohns disease

Ulcerative colitis

Helicobacter pylori infection

Other types of GI conditions that cause damage

Liver conditions including chronic hepatitis

Parasitic infections

Heavy periods

If you have any gastrointestinal symptoms, make sure you investigate them.

It is also important to note that too much iron may cause inflammation as well as encourage the growth of pathogenic bacteria! Balance is important.

VITAMIN D

It is well know that Vitamin D is important for our health, in particular it's importance for our immune system and our overall mood as well as good bone health. What you may not know is how important it is for our gut health too.

Recent research has shown that vitamin D may contribute to a varied gut microbiome (a key indicator of a healthy gastrointestinal tract). In addition a lack of vitamin D may compromise the gut barrier, as vitamin D is said to protect the epithelial barrier. It does this by increasing the expression of vitamin D receptor which helps to form tight junctions between the epithelial cells in the gut barrier.

It works the other way round as well. If you have poor gut health then your absorption of vitamin D will be comprised, possibly leading to a deficiency.

Vitamin D can be obtained from sunlight, as well as fortified milk and cereal, plus fatty fish (salmon, mackerel and sardines). However during the winter months it is advisable to supplement with vitamin D. Personally I always prefer to test client levels of vitamin D first to be able to understand the best individual dosage for vitamin D supplementation.

MAGNESIUM

Magnesium is an extremely important mineral for so many different reasons but today we are going to focus on it's importance for gut health.

Magnesium helps with the peristaltic movement that moves our food along our gut whilst it gets digested. If you have a deficiency in magnesium you may find that your bowel movements are sluggish, you become constipated and may experience stomach cramps. Magnesium helps by drawing water into the intestines, therefore softening as well as increasing the size of the stool.

Food sources of magnesium include dark leafy greens, nuts, beans, fish and whole grains as well as dark chocolate! Unfortunately most of our crops (even organic ones) are over cropped creating soils deficient in many essential minerals, including magnesium.

VITAMIN B12

Our digestive system uses B vitamins to help our body to create red blood cells as well as gain energy from food, but it is primarily vitamin B12 that is particularly needed for boosting our gut health.

Vitamin B12 is important for the structure and function of our gut mucosa, as well as encouraging a healthy balance of gut bacteria. It will also help to reduce gut inflammation and encourage a healthy digestion, reducing the risk of inflammatory digestive disorders.

If you have poor gut health, then this may contribute to a deficiency in vitamin B12 due to your absorption of vitamin B12 being impaired. Symptoms of a vitamin B12 deficiency can include feeling fatigued, aching joints, weak muscles, numbness or tingling in your hands and feet, depression, insomnia, plus trouble concentrating or forgetfulness.

Vitamin B12 is not found in many vegetables but can be found in sea vegetables such as kelp, dulse and kombu as well as soybeans. The bacteria in our gut synthesise most of our B12.

Food sources that are rich in Vitamin B12 include:

Meat

Clams / seafood

Eggs

Herring & Mackerel

Milk / Dairy

Kidney / Liver