Nutrients are the foundational building blocks required for the optimal functioning of the human body. They drive energy production, facilitate cellular repair, regulate biochemical pathways, and maintain nutritional balance. However, certain aspects of our modern lifestyle habits and environmental factors may interfere with nutrient absorption, retention, and utilisation. This article examines five key factors that may deplete nutrients in the body, highlighting the underlying biochemical mechanisms and providing actionable insights for prevention.
Sugar: Sweet Sabotage
When consumed, sugar prompts a rapid release of insulin from the pancreas to regulate blood glucose levels. This process increases the demand for magnesium, a cofactor required for over 300 enzymatic reactions, including those involved in glucose metabolism. Chronic overconsumption of sugar may lead to an increased excretion of magnesium and calcium via the kidneys. Additionally, excessive sugar consumption stimulates oxidative stress which happens when there’s an imbalance in the body between harmful molecules called free radicals and the antioxidants that help to keep them in check. This oxidative burden depletes antioxidants such as vitamins C and E, which are mobilised to neutralise free radicals. A study showed that consuming 75 grams of glucose (equivalent to two cans of cola) resulted in more than doubling of free radical generation within two hours.
Vitamin C: glucose and vitamin C compete for the same transporter protein, with glucose being preferred, leading to increased vitamin C excretion.
Vitamin E: Vitamin C protects vitamin E, and when vitamin C is depleted due to elevated glucose levels, both antioxidants are impacted.
Ultra Processed Foods: The Hidden Cost of Convenience
Ultra processed foods (UPFs), characterised by factory made refined carbohydrates, artificial additives, and trans fats, contribute to nutrient depletion through their lack of nutrient density. Processing strips whole foods of their natural fibre, vitamins, and minerals, while additives such as emulsifiers like carboxymethylcellulose (CMC) and polysorbate 80 (P80) can alter the gut microbiome—a critical mediator of nutrient absorption.
Refined grains, for example, are often devoid of essential B vitamins such as thiamine (B1), niacin (B3), and riboflavin (B2) as well as iron, magnesium, zinc, vitamin E, potassium, fibre and some phytochemicals which are concentrated in the outer layers and germ of the grain, which are removed during refining. The refining process can remove up to 80% of the vitamins and minerals originally present in whole grains and in many countries, refined grains are often enriched with some B vitamins and iron to partially compensate for the losses during refining. However, this enrichment doesn't fully restore all lost nutrients to their original levels. A study published in Advances in Nutrition (2019) acknowledges that refined grains lose key nutrients during processing, including B vitamins, vitamin E, fibre, iron, magnesium, and zinc.
Environmental Toxins: Toxins Around Us
Environmental toxins, including heavy metals like lead and mercury, pesticides, and air pollutants, place a significant burden on the body's detoxification pathways. The liver, as the primary site of detoxification, relies on a constant supply of antioxidants, glutathione, and micronutrients such as zinc, selenium, and vitamin C to neutralise these harmful substances.
Exposure to heavy metals can competitively inhibit the absorption of essential minerals. For example, lead competes with calcium for binding sites in bone, impairing mineralisation and increasing the risk of deficiencies. Pesticides and industrial pollutants generate reactive oxygen species (ROS), which overwhelm the body's antioxidant defences which may impact vital glutathione stores.
The HPA Axis: Meeting the Body’s Demands Under Stress
Chronic emotional and physical overwhelm activates the hypothalamic-pituitary-adrenal (HPA) axis, leading to sustained elevations in cortisol. Cortisol, while critical for acute stress responses, can be detrimental when persistently elevated resulting in increased magnesium excretion via the kidneys.
Prolonged elevated cortisol levels also increase the demand for vitamin C, particularly in the adrenal glands, where it is required for the synthesis of cortisol. Similarly, B6, B12, and folate are rapidly utilised during prolonged periods of physical and emotional overwhelm to support neurotransmitter synthesis and energy metabolism. Persistent emotional or physical challenges may impair digestion by suppressing parasympathetic activity, reducing gastric acid secretion and enzymatic activity, both of which are essential for breaking down and absorbing nutrients.
Alcohol: Disrupting the Body's Nutritional Balance
The liver, tasked with metabolising alcohol, relies on nutrients such as zinc, magnesium, and B vitamins as cofactors for enzymatic processes like alcohol dehydrogenase and aldehyde dehydrogenase. Alcohol metabolism depletes these nutrients, impairing detoxification and energy production pathways.
Alcohol also damages the gastrointestinal mucosa, reducing the efficiency of nutrient absorption. It inhibits the absorption of thiamine (B1), folate, and vitamin B12, all of which are critical for energy metabolism and neurological function. Alcohol decreases the body's ability to store and use nutrients, even if they are absorbed, potentially leading to nutritional deficiencies
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6 Practical Tips for Prevention
1. Prioritise Whole Foods: Consume a minimally processed, nutrient-dense diet rich in fruits, vegetables, quality proteins, whole grains, and good fats to replenish depleted reserves.
2. Limit Sugar and Alcohol: Reduce intake to occasion use or on special occasions prevent unnecessary metabolic strain and nutrient loss.
3. Support Gut Health: Include fermented foods, prebiotic fibres, and a diverse range of plant-based foods to optimise gut microbiota and nutrient absorption.
4. Manage Overwhelm: Incorporate mindfulness, regular physical activity, and relaxation techniques to regulate the HPA axis and reduce nutrient depletion.
5. Hydrate Adequately: Proper hydration supports detoxification and the transport of nutrients to cells.
6. Consider Supplementation: alongside a nutrient dense, whole food diet consider implementing a broad-spectrum supplement into your regime.
Preserving Nutrient Health in Modern Life
Modern habits and environmental factors present significant challenges to maintaining optimal nutrient levels. However, by understanding the biochemical processes behind nutrient depletion and making informed dietary and lifestyle choices, it is possible to mitigate these effects. Taking proactive steps to prioritise nutrient-dense foods, support detoxification pathways, and manage stress can help preserve the body's nutrient reserves and support overall health.
*The advice in this article is for information only and should not replace medical care. As with any nutritional supplement please consult your qualified healthcare professional before use, especially if pregnant, breastfeeding, if you have a known medical condition or are taking medication. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
Genna Nelson
Nutritional Therapist and GN Wellness
